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January 30, 2007
And So It Starts...
Yesterday was my official first day of my new training program and boy did I start off with a bang - a day off! :) So I guess today was really my first day, at least my first day where I did more than sit on my butt.
First, a general overview - my new program currently involves 14 workouts over the span of 6 days (as I choose to continue to have 1 day/week off). The 14 workouts include 4 swims, 4 runs, 4 rides and 2 weight lifting sessions. Of the 4 workouts in each sport, one is a long day, one an easy day, one a moderate day and one a speed day...at least for now in this base period that I'm still in. This all translates to more running volume and more riding volume (especially so in this category because not only are there more rides but the rides are longer) but actually a little less swimming volume. Swimming was a big focus with my previous program as it was definitely my weakest of the 3.
Training is training you know? It's not very difficult in the grand scope - you work really hard, rest a little, get stronger, work really hard again, rest, get stronger, etc... and hopefully in there you don't get injured and you don't break down. But each training program has it's own thing. The main difference between what I was doing before and what I'm doing now is the use of HR zones. This new program really stresses the development of an aerobic base so that in the end you can move very fast without going anaerobic - a.k.a you develop a killer aerobic engine that gives you an endurance base like none other.
Well that sounds great, but it's not without growing pains in the beginning. I noticed right away when I looked at my first week of workouts that the HR ranges I was to stay in for my rides and runs were looking like they were on the low side. As in very low side. I inquired about it and much to my interest, those ranges were to stay. Walk on your runs if you have to but do not go above the HRs prescribed. Ouch. That, my friends, requires you to swallow your pride a little. I want to be a professional triathlete and I may have to walk on my runs? Oh boy. And I severely lack patience so this is definitely going to be a test of my determination.
Well it wasn't as bad as I thought. I swam this morning, 2000 yds total with some 100s in there. Then I rode this afternoon - 1 hour on the trainer and didn't have too bad of a time keeping my HR in the right area. Every once in a while I would notice that it was drifting up and I'd have to take it back a few notches.
But the running - that's where the HR was going to be an issue. After my ride I had a 50 minute "moderate" run on the schedule where I was to keep my HR under 148. Oh boy. So I start off and right out of the gates I have to run up a hill and I look mid-hill and my HR is 159. UGH! So I slow it down, look, 157. Geez! I'm convinced I'm not going to walk but I probably should have on that first hill. The rest of the run really wasn't that bad though. I was definitely running slower than I usually do but I didn't have to walk and it wasn't that slow - maybe about 8 minute pace which isn't that bad. I could cruise on the downhills and if I kept myself somewhat in check on the flats I was fine. It was the uphills that got me. But that's okay. I trust the plan. And the idea is that once the aerobic engine develops a little I'll be back to 7:15 pace in the same HR range and it will be better because I will be aerobic at that pace and not anaerobic. It all makes sense, I just need to keep reminding myself of that. The other benefit of not hammering myself every day will be the fact that I'll be less likely to be injured and much more capable of handling the higher volume that is my new schedule. It will be interesting for sure. And so it starts...
Posted by beth at 8:55 PM | Comments (4)
January 28, 2007
Transitions
I'm not one for change. In fact I'd go as far as to say I hate change. Once I get in a rhythm, I just do NOT like to lose it by changing direction. Predictable, unspontaneous, what ever you like to call it, I'm all for it. I could run the same 5 mile course every day for the rest of my life and not get bored and not wonder what other kind of courses there are out there. In fact, I would probably fancy that.
But unfortunately my hand has been forced and I'm going through some transitions right now. It's very fitting because well, I am a triathlete. If I didn't like the messiness of riding my bike soaking wet from just swimming in a lake, I should have just stuck to running. :)
My transition has to so with coaching and team stuff and trust me, I won't bore you with the details of the why, who or how. But as of Monday I have a new coach and a new team (kind of). I will miss my old coach and my old team but I won't be totally cut off from them. In fact I will still probably do a good amount of riding with my old teammates in addition to riding in some cycling races with them.
Nonetheless, time to move on.
I am extremely excited to be a part of a team created by Mark Allen and his business partner Luis Vargas. Even if you don't know triathlon I'm sure you've heard of Mark Allen. He was the definition of Ironman when triathlon was rapidly gaining popularity, winning 6 Ironman World Championship titles. Well him and Luis have an online coaching service that they want to advertise and what better way to advertise than by coaching successful athletes! They've created a team to hopefully do just that and I was lucky enough to be selected for this year's team. Very, very cool.
Day #1 of new coaching plan is tomorrow (with a day off of all things!). I've received my workouts for this upcoming week and there are changes. Heart rate zones are treated differently and there is lots of volume. But I'm ready to do whatever Mark and Luis say and trust totally in two very successful coaches to get me to exactly where I want to be. Here we go folks - get ready for a ride!
Posted by beth at 4:54 PM | Comments (9)
January 25, 2007
I Hate Driving
To say it's been a trying week of commuting to and from work with suboptimal weather and other various obstacles (aka mud/rock slides), is quite the understatement. I've spent more time in my car stopping and starting, pushing the clutch in, letting the clutch out...my goodness I think my left leg is definitely going to be stronger than my right for that very reason! It all started with my 2.5 hour commute to work on Monday morning and although it's gotten better, it's just been...well...a trying week. The good news is, I have tomorrow off work and the farthest I plan on driving is to the YMCA (about 3 minutes away)! :) Unfortunately O isn't so lucky. I guess someone has to work around here... :)
Enough of my complaining!
AM swim workout:
4300 yds total at YMCA (800 yds warmup, 500 yds cooldown)
10x50 on :50
5x400 on 6 descending (5:24, 5:21, 5:19, 5:14, 5:10)
5x100 IM on 1:50
So, this was a great workout I decided. Great for me because of the 400s. I was pleasantly surprised with the first three 400s because I was swimming steady but not necessarily "hard". The last two I was really putting in the effort but 5:10 is 1:17.5/100 yd and that pleases me. Anyway, now my shoulders are definitely tired but well worth the effort. Good deal.
Next up work. Nothing exciting there. Standard day of feeding tubes and other assorted items.
After work I hit more traffic on the way home, made a quick pit stop at our house to feed Roxy and then went over to the YMCA for a lifting session and then a pilates class. I was going to pilates at another gym but decided to give the YMCA's pilates a try. Pretty good stuff - I mean pilates is pilates!
And that was my day. Now I must help O figure out if he already has a delay for school tomorrow. We have been getting snow but not too much - but the windchill is supposed to be -2 tomorrow morning and lots of schools delay for that. O's school actually doesn't have a bus system (all the kids live so close they have to walk) so having a delay for cold temps is even more of a likelihood. At least there is something good about cold weather!
Posted by beth at 8:20 PM | Comments (1)
January 24, 2007
Swim + Bike
Get ready for a boring entry tonight! But you can't say I didn't warn you with the title... :)
AM swim workout:
2000 yds total @YMCA (1200 yds warmup, 400 yds cooldown)
6x50 fast on :90
1x100 all out
Very quick and kind of easy! I was trying to see how fast I could do a 50 in - the answer (at least for now!) seems to be :33. The workout didn't call for the all out 100 at the end but I was curious if I could get under 1:10 so I tried it. And my time was exactly 1:10.0! I guess I'll have to go for 1:09.9 next time. :)
PM cycling workout:
1:20 total on trainer - 35 minutes warmup, 30 minutes up tempo, 15 minutes cooldown
I was supposed to do a 3 mile time trial on the roads today but it's snowing, freezing cold and the roads are not that good for driving let alone cycling so inside on the trainer it was. Coach suggested just trying to keep my HR elevated for a 30 minute time frame which is what I tried. I did okay but it's quite a challenge for me to keep my HR up that long on the trainer. I have no problem when I'm racing...but just riding along... Anyway, it was fine.
And that, my friends, was my day. Oh - I went to work in there somewhere too. :) Good night everyone!
Posted by beth at 8:48 PM | Comments (0)
January 23, 2007
B is for...
brutal, bone-chilling, beastly, brain-numbing...all words to describe that insufferable wicked wind from the west that blasted me every time I ran down the backstretch of the track this afternoon. Delightful really. (okay, it was awful but perhaps it made me stronger?...and no, I wasn't thinking such good thoughts when I was actually running in it. Funny how time can dull the pain... :)
Anyway, today I had a tempo run on tap and knowing that the trail (where I would normally do my tempos) was definitely going to be snow covered, I headed to the high school track instead. Unfortunately the track was also a bit icy and snowy - not the whole thing, but the far corner was not in very good shape. And then there was that wind that kept slicing through me. Did I mention that it was 19 degrees? Um yeah - I'm not so worried about global warming anymore! :)
All things considered, the tempo went pretty well. I warmed up easy for 18 minutes and then started the 30 minute tempo on the track. It was meant to be a lactate threshold run in a way so 10 minutes into the tempo I hit my lap button so I could catch my average HR for the last 20 minutes (which could later help to redefine, if needed, my running HR zones). Anyway, my goal was 6:45 pace but I started out at 6:40 pace and just kept it steady from there. I only lasted 2.5 miles on the track before I couldn't take (1) that evil wind and (2) the ice/snow that was really starting to worry me about injuries. After 2.5 miles I hit the roads and instantly felt like I was running much faster (even though I probably wasn't) because I actually had traction! Yeah for traction! :)
I felt strong thoughout the tempo. I really used to dread tempos like none other - especially ones that lasted 30 minutes - but I don't seem to mind them anymore. They are tough and require some focus for sure but also such good strength builders. I finished with another 15 minutes cooldown home for about 9 miles total in 63 minutes.
After I got home I changed and did a 30 minute plyometric session and then after a shower and some stretching...PIZZA! (I love me some pizza night!)
Life is indeed good...
Posted by beth at 7:44 PM | Comments (0)
January 22, 2007
Progress
So this morning I had a 1000 yd time trial in the pool and let me tell you, when I woke up I just didn't feel like it. I think part of that feeling was due to the pressure of feeling like I wanted to improve on last month's time trial but not knowing if I really could. You know that feeling? But of course once I got myself to the pool and warmed up I was ready to rumble!
2300 yd total at YMCA (600 yd warmup, 700 yd cooldown)
1000 yd time trial
last time trial (12/26) - 13:28
goal - 13:15
actual 13:17 (1:19.8/100 yd)
I was very excited to see improvement even if I didn't quite reach my goal! When I did my last time trial I KNEW I was going to swim faster because my swim workouts had been going so much better. This time though I was concerned. My swim workouts have been fine, very good in fact, but at the same time kind of status quo. And so how could I improve? I think what I fail to realize is sometimes (in running and cycling too) it's not always about having these amazing workouts all the time and really pushing yourself to the limit and on and on. I mean sometimes that's necessary. But in endurance sport I think it's just a matter of consistency. Day in and day out, getting up and getting it done and in the end you're just stronger. Simply put. I mean how many times will you read about an athlete that has a big breakthrough in their racing and they are asked what they did differently in their training and their answer is - NOTHING! All they did was accumulate miles in their legs and months and years of training and it all finally added up. Anyway, I'm babbling, but the end result was that I was quite pleased with my 11 second improvement. And now I don't have to worry about another 1000 yd time trial until February. :)
During the actual 1000 yd I felt good and strong but I will say the last 150 was the most fatigued I've ever been while swimming. I just hit the wall - all of a sudden my arms felt like lead and I was struggling! But I am proud to say that I negative splited - I went through the first 500 in 6:40 and therefore the 2nd 500 in 6:37 (despite feeling as if the lifeguard was going to have to put her CPR skills to use :).
So that was my main workout for the day. I lifted this evening at the YMCA. This week is a lighter week in terms of hours but also a testing week in that I have time trials in cycling and running also to look forward to. Very exciting to get some feedback!
Anyway, that's my story for the day. Did I mention that my commute into work was 2.5 hours...yes, that's right...2.5 hours...this morning due to mud slides? Oh well...that might be a story for another day. Have a great night everyone!
Posted by beth at 6:30 PM | Comments (2)
January 20, 2007
Catching Up
So yeah - it turned into winter here and I think for good. No more 50 degree weather in the forecast. We have definitely had a cold snap for the past couple days but when I looked on weather.com this morning I think I realized that the cold is here to stay. At least for a while. I guess it is January afterall. And I live in Pittsburgh, not San Diego.
Anyway, this morning it was 22 degrees with a windchill of 8 and it had snowed about 1 inch making the roads slushy and wet and a bit icy and all that translated into was the fact that there was no way I was riding outside. Running outside in that weather of course, riding outside in that weather, no chance. So I set up the trainer in the living room, turned on the tv, positioned Roxy on the couch and started riding. And I rode for 1 hour and 55 minutes. It was mostly an easy ride with some 10 minute intervals in zone 2 (which is still relatively easy) and so it wasn't so bad but I still say that 1:55 is a long time to be on a trainer, even if there are old Julia Robert movies on tv. :)
After the 1:55 on the bike I ran upstairs, peeled off all my wet, nasty biking stuff and put on as much winter gear as I could and headed outside for a very short 20 minute transition run. And it was cold. Wicked cold. The wind felt like it was literally slicing me in half and the run really wasn't long enough to get warmed up but other than the cold factor I felt good! The bike to run transition is becoming easier and easier for me. I do recall when I first started this thing called triathlon and getting off the bike and starting to run and feeling like my legs were jelly. Or feeling like I didn't really even have legs at all.
So that was today. Yesterday I swam and ran, first a 2700 yd swim at the Y were I did my 2x300 with the pull buoy (still hate that thing), 1x300 swim and 1x300 with fins (still love those things!). Then in the afternoon I braved the cold for a 1:30 hilly run wherein I saught out the biggest hills in our area that I could find and tried to piece them together for a 12 miler. I felt really pretty good on my run yesterday. I did a little time check on the track to discover I was running about 7:20 pace which I was delighed with since I felt comfortable and like I wasn't pushing too hard. I definitely wasn't running 7:20 pace up some of those hills though. :)
So that's my story for the past several days! O has been at a high school indoor track meet all day so Roxy and I have been hanging out and not doing too much. You never have to worry about her and I working too hard. I did have to yell at her though because when I was on my 20 minute transition run she chewed my cycling shoes. And she emptied the garbage can. And she ripped my shirt. But then she did something cute and I just couldn't be mad at her anymore. I do surmise that's how she's gotten through in life - unbelievable cuteness = forgiveness. :)
Week summary:
Sunday - off
Monday - 4000 yd swim in am w/4x50,3x100,2x150,1x300,2x150,5x100, weight session in am
Tuesday - 3000 yd swim in am w/5x300, 60 minute run w/8x20 sec striders in pm, plyometric session in pm
Wednesday - 3000 yd swim in am w/10x200, 1:15 trainer ride w/5x6 min intervals in pm
Thursday - 1 hour trainer ride w/5x5 minute in big gears in am, weight session in pm
Friday - 2700 yd swim in am w/4x300 (pull/swim/fins), 1:30 hilly run in pm, core/feet exercises
Saturday - 2:15 brick (1:55 on trainer, 20 minute run), 2x25 pushups and 2x100 crunchers
Pretty good week - close to 13 hours total. Can't wait to see what next week holds!
Posted by beth at 4:05 PM | Comments (2)
January 18, 2007
Trainer Hills
This morning I got up and got back on my bike. I was having some deja vu because it was not too long prior to this morning (as in last night) that I was doing the same thing. Riding my bike, on the trainer, sweating like crazy, wishing it was 80 degrees and warm enough to ride outside.
I'll have to say though, it was nice to get up and ride versus go to the pool. Not that I don't like to swim, it was just a good way to break up the routine.
AM cycling workout:
60 minutes total on the trainer w/5x5 minutes alternating between my biggest three gears w/2 minute easy recoveries in the small chain ring
This was supposed to be like riding uphill and I was supposed to remain seated. And I'll have to say this morning was pretty good training/practice for me so I can get used to pushing some bigger gears. As of late I feel like I pop down to an easier gear and spin at a higher cadence when I'm climbing or tired which I don't think is always the best option. I'm sure there's tons of research as to what the optimal gear/cadence is to create the most power. I don't know anything about cycling so I don't know the answer but regardless it would be nice to be strong enough to push big gears and so that was the goal this morning. And now I've bored even myself with this discussion on cycling. :)
After work I headed to the YMCA for a lifting session - 45 minutes of fun. And now I'm done for the day, ready for some swimming and running tomorrow!
In other news I went to Chipotle today for lunch (new one just opened up in Pittsburgh!) and ingested more sodium than most people should consume in 3 days time. I'm still thirsty, my lips are chapped and I've actually already developed ulcers on my tongue. But it was sooooooooo good and sooooooo worth it! Simply put, I heart burritos.
Good night everyone!
Posted by beth at 5:17 PM | Comments (1)
January 17, 2007
Title Block
I'm having title block this afternoon. It's a very debilitating disease. I've sat here for quite some time just staring at the computer screen. I think I may have even fallen asleep in the mean time... :)
This morning I went to the pool and swam some 200s.
AM swim workout:
3300 yds total @YMCA (700 yds warmup, 600 yds cooldown)
10x200 on 2:50
It occured to me about halfway through the workout that this set was roughly equivalent to doing 20x100 on 1:25. It was at that point that I got a little scared and decided that maybe I should take a 1 minute break after five 200s. Then I realized that I was absolutely fine to continue the workout as planned with no extra breaks. And I did just that. And I realized how easily you can talk yourself out of something that your body is totally capable of handling. It's a very important point to remember when racing. I have no doubts that my body is stronger than my mind.
Anyway, it was a good workout and I was pleased with it.
Tonight is movie night! Very exciting. I have a little workout planned that involves some zone 3 riding intervals; 1:15 riding total. And it is frigid outside so I'll be glad to be nice and toasty warm inside. :)
Have a great night everyone!
Posted by beth at 3:41 PM | Comments (1)
January 16, 2007
Old Man Winter
American Idol is totally cracking me up right now. Actually, it's kind of painful to watch. I get embarrassed easily for other people and right now I am really embarrassed for these people!
So anyway...um yeah...it's not 55 degrees here anymore. More like 26 with a windchill of 18 when I ran this evening. I'm not going to complain because people like Barb and Meghan have been enduring far worse weather than I. But let's just say 18 degrees is really hard to take when just the other day you were running in shorts and it was in the 50s. That's all I'm sayin'. :) Regardless, I'm almost a little glad it's cold again because quite frankly it doesn't feel like winter when I have worn shorts more than tights outside for my runs. How am I supposed to get tough when it's enjoyable weather all the time?! :)
AM swim workout:
3000 yds total @YMCA (400 yds warmup, 1050 yds cooldown)
3x300 w/30 sec rest (at slower than T-pace = 4:02-4:03): 4:09, 4:03, 4:02
easy 50 kick
2x300 w/30 sec rest (at faster than T-pace): 3:58, 3:52
I did this same workout the past two weeks, all with about the same times although 3:52 is the fastest 300 I've ever swam. It's about 1:17/100 yds. That makes me happy.
After work (which was incredibly busy) I came home and went for a run with the family, O and Roxy. I can't believe Roxy loves to run so much in the cold - she's so skinny and her coat doesn't seem very thick. But she doesn't seem bothered at all. On the contrary it's the heat that really gets to her.
PM running workout:
60 minutes total - 38 minutes, stop for 8x20 second striders on a slight hill (4 uphill, 4 downhill), finish the last 22 minutes to home.
I stopped at the track to do a quick pace check. 7:08 pace. I knew I felt good but I must say I'm rather excited to be running close to 7 minute pace in HR zone 1 or low zone 2. Not that my fresh legged feeling is going to last forever but for now, I sure am enjoying it.
When we got back from the run I still needed to head to the YMCA to do a plyometric workout. By this point it was 6:15, I was really hungry and I wanted to go to the Y about as much as I wanted to poke my eyes out with a blunt object. But of course I went because:
"No one who has ever succeeded in this world did what they did only when they felt like it." (thanks for that quote Audrey!)
And the plyometric workout wasn't that bad. And I got through it. And I think the pizza we had for dinner tasted even better because of it! :)
Now back to American Idol...it's just too amusing...
Posted by beth at 8:42 PM | Comments (3)
January 15, 2007
Lazy Day
I had today off work due to the holiday and let me tell you - I've been living it up! It's raining (still) and dreary outside and so Roxy and I saw fit to sleep in late (but not that late - 6:30 or so), and then come home from the pool this morning and lounge around watching tv. What a life I live! But I'll tell you it feels great. I could easily get bored doing this every day but every now again it's a blessing.
Anyway, morning swim:
4000 yds total (1000 yds warmup, 1200 yd cooldown)
4x50 on :45
3x100 on 1:30
2x150 on 2:15
1x200 on 3
2x150 on 2:15
5x100 on 1:25
The workout really wasn't too bad. I didn't get much rest at any given point but that just makes the workout go by a lot faster. The last 5x100 on 1:25 really weren't too bad either. At some point I'd like to give a go at 20x100 on 1:25 to see if I could do it.
During my cooldown I swam a straight 500 and forced myself to do flip turns for every turn. They're not pretty but I think I'll slowly get used to them and get better the more I do them. I know that's what I did with swimming in general - just keep at it and the stroke will come around eventually...I think... ;)
After the swim I did a 40 minute weight session and that was it for the day! Otherwise I have some odds and ends to do until O gets home (somebody has to work around here!) and then I will actually be making dinner. It's rare when that occurs. I think just maybe I remember where the pots are...
Hope everyone has a great day!
Posted by beth at 2:18 PM | Comments (0)
January 13, 2007
She Fits Right In
Notice how she crosses her front legs - so lady like!
Posted by beth at 8:08 PM | Comments (1)
14 in the Rain
So yeah - it's raining here in good old Pittsburgh, PA. But I'm 100% NOT going to complain because if it was colder and this was all snow - that would make for one unhappy me. :)
Catching up with yesterday's workouts, I had an am swim and an am ride.
3000 yds total @YMCA (1000 yds warmup, 800 yds cooldown)
2x300 w/buoy moderate (30 sec rest) - 5:02, 5:01
1x300 swim moderate (30 sec rest) - 4:05
1x300 w/fins moderate - 3:37
I still don't like the pull buoy but I did much better with it. I have trouble keeping the dang thing where it needs to stay and I find myself REALLY wishing I had the use of my legs to kick. I am amazing by people like Audrey and Becky who use a pull buoy for the majority of their swimming! Fins, on the other hand, now I could get used to those all the time. :)
Around 10 am I did my trainer ride for the day. I could have ridden outside because I obviously had the daylight to do it but it was raining and just not nice outside. So instead I was on the bike inside watching an ER re-run. I warmed up for 15 minutes and then did 5x(5 min pushing in big gears w/2 minutes easy recovery in small chain ring). Another 7 minutes cooldown and I had 55 minutes total. And that took care of Friday's workouts.
This morning I did not go to the team ride as I had orginally planned but rather O and I did a long run in the rain. We went to the trail which I haven't been to in forever (because of daylight issues) and ran out 7 miles and back 7 miles for 14 miles total. And I really, really, really enjoyed it. It was wet and soggy (but thankfully about 50 degrees so I wasn't too cold) but I felt good and I felt strong and at a time when I needed a little quiet to calm the storm brewing in my head, running this morning provided just the right medicine. Funny how running can do that. It's always been that way for me too.
Regardless O and I had some time to be together and talk too which was nice. We ran out in 54 minutes (exactly), back in 51 minutes (exactly) for a total of 1:45 (exactly) of running. Good deal.
And now we must clean our house. I'm really not sure how it gets so messy and unclean in such a short time but it does. I think Roxy has something to do with it but I can't prove it and she's not talking. Go figure... :)
Week summary:
Sunday - 1:15 hilly run
Monday - 4300 yd swim w/10x50, 4x500, 5x100 IM, core/feet exercises
Tuesday - 2800 yd swim w/12x100, 500 steady in am, lifting session in am, 45 minutes run w/8x20 sec striders in pm, 1 hour pilates class in pm
Wednesday - 45 min plyometric session in pm, 1:15 trainer ride in pm w/5x6 min hard in zone 3
Thursday - 3000 yd swim w/5x300 in am, 45 min hilly run in pm, weight lifting session in pm
Friday - 3000 yd swim w/4x300 (buoy/fins) in am, 55 min trainer ride w/5x5 min hard in big gears in am, 2x25 pushups, 2x100 crunchers
Saturday - 1:45 run (14 miles total)
Sunday - off
Not too big of a week in terms of time - only a little over 12 hours. I was severely lacking in riding time this week which makes a big difference in the total hours column. I will be interested to see what next week holds! :) Have a great day everyone!
Posted by beth at 2:09 PM | Comments (1)
January 11, 2007
Who Stole My Legs?
This, I know for sure. Someone has stolen my legs and exchanged them for ones that feel good and fresh and not tired at all! I suspected as such after Tuesday's run but now, after running today, I'm 100% sure. I'm not complaining though. I don't really want my old tired legs back.
Seriously people, I'm not sure what's up with my body but it feels good! My legs haven't felt this fresh in a longgggggg time. Like a really longgggggg time. It's great! I don't expect it to last forever but for now I'm enjoying it.
AM swim workout:
3000 yds total @YMCA (400 yds warmup, 1000 yds cooldown)
3x300 @ slower than T-pace (4:02-4:03) descending w/30 sec rest (4:15, 4:08, 4:04)
50 easy kick
2x300 @ faster than T-pace w/30 sec rest (3:59, 3:54)
I got home from work and sat around for a bit. And then I went for a 45 minute run that was to be very hilly. I ran down the biggest hill in Natrona Heights (that leads down to the river), ran along the river for a mile or so, turned around, and then ran back up the hill. It's a brutal one. It has that lethal combination of being both extremely steep AND extremely long. It's not even fun to run down, that's how brutal it is. The rest of the run was more rolling than big hills. I only had 45 minutes to work with so I couldn't get that crazy. :)
After my run I wanted very badly to sit down and have dinner but instead I changed clothes and went to the YMCA for a lifting session. The Y was packed! I like seeing it that way - lots of people in there getting healthy (even if just for a month or so until the New Year resolutioners have given up). So I got my lifting done and THEN headed home for dinner.
And now my tummy is full, I've showered, I've stretched, I've iced. Life is good. And if there wasn't such a thing as laundry and cleaning up the dishes, life would be even better... :)
Posted by beth at 8:01 PM | Comments (1)
January 10, 2007
Justification
I'm not a patient person. I fully admit that. And I've always thought that it was one of my character flaws (inherited from my even less patient father). But after reading an article written by Lance Armstrong I may have to change my thinking. Maybe my impatience is not so much a flaw but rather a strength.
Lance says:
"I'm not known for my patience. Patience is a polite quality and often appropriate, but it rarely gets things done. Impatience, however, is the hunger for results and intolerance for excuses and delays. Impatience got me over countless mountain passes, across the finish line in New York City and through four rounds of ruthless chemotherapy 10 years ago."
Well said Lance, well said.
Posted by beth at 9:39 PM | Comments (1)
My Feet Are Cold
Right now as I type I'm icing my feet (as I do every night) and they are so overwhelmingly cold I can't think of anything else at this point. But the good news is, their 15 minutes of bone-chilling numbness is almost over. Only 1 - M - O - R - E - M - I - N - U - T - E.... Ahh...there...all done.
Now we can move on...
This morning I got up and took a shower and went to work. I really can't remember the last time I did that. I haven't not had a morning workout for a long time (or if I didn't it was a day off of training AND off of work). It was kind of nice in that I got a whole boat load of work done in the morning before lunch and then enjoyed a short afternoon.
After work I headed to the Pitt gym to do a plyometric workout. It was 45 minutes total including warmup and cooldown. It felt a little easier today for some reason. I surmise that might have to do with the fact that it was my first workout for the day.
After the plyos I drove over to the shop and did a workout on the trainer. 1:15 total riding with 5x6 minutes harder in HR zone 3, each with 2 minute recoveries. I was jamming tonight. My legs felt good and so I was able to hammer away well. Sometimes I think it's hard to get my HR up because my legs are fatigued and I just can't push myself enough to get rolling. Tonight I didn't have that problem. :)
And that was it for the day. Tomorrow a swim, run and weights.
In other news I'm officially a swim nerd. I already have my own fins. I recently purchased my own buoy. And to top it all off today I bought one of those mesh bags to tote all my swim gear around in. I know what you're thinking. And it's all true. :) Pretty soon it will be my own kickboard and then...oh yes...swim paddles! (although I've already been told by coach that I'm not to use those...something about injuring my shoulders...). Oh dear...I'm in so deep now I think I might just be past the point of no return... :)
Good night all!
Posted by beth at 7:49 PM | Comments (1)
January 9, 2007
Swim, Lift, Run
As you can see from my title, I'm feeling overly creative tonight. :) Although I'm never creative so I'm not sure why I expect anything different at times. In fact just today my co-worker and I were discussing how we are very much the worker bees when it comes to projects - not the masterminds behind the projects. That's okay for me though and indeed I very much prefer it that way. And now I've gone so far off the topic of this blog, I'm thinking I'm going to have trouble finding my way back... :)
AM swim workout:
2800 yds total (800 yds warmup) @YMCA
4x100 @ T-pace (1:20-1:21) w/10 sec rest:
(1:18.1, 1:20,2, 1:17.7, 1:18.6)
30 sec rest
4x100 w/10 sec rest:
(1:17.7, 1:17.8, 1:17.2, 1:17.5)
30 sec rest
4x100 w/10 sec rest:
(1:16.7, 1:17.1, 1:17.5, 1:15.9)
30 sec rest
CD: 500 steady (6:54), 6x50 kick
All the 100s were supposed to be at that same T-pace (1:20-1:21) but without putting in more effort I just naturally start to swim faster towards the ends of workouts. Unless the workout gets too long and the fatigue sets in. Regardless, I did this same workout last week and swam just about the same times except for a slightly faster first set this morning. I felt pretty good although the pool was very busy this morning and quite wavey. Several times I got that "open water" swimming feel - like when you go to take a breathe and you're smacked in the face with water instead of open air. :)
Directly after the swim I lifted and then headed home to get ready for work. Because of the lifting I didn't leave for work until quite late in the morning at which point I made a discovery. There are not one but TWO ways to avoid bad rush hour traffic on Route 28 into Pittsburgh. Choice A is to leave Natrona Heights REALLY early (read 5:45 am) OR choice B is to leave Natrona Heights REALLY late (read 8:40 am). Either way works wonderfully. What doesn't work is leaving Natrona Heights at 7 or 7:30 am. That, my friends, is bad juju.
Once at work I was lucky to have a large chunk of my day that I could dedicate to finishing that chapter of the book that I've been supposedly working on since September of 2006. And I actually finished the dang thing (only the first version...I'm sure there will be many to come) and turned it into the editors 5 (yes FIVE!) days early! It's a thing of beauty really. I'm so glad to cross that task off my list I can't even tell you. So very glad until I get it back and it's all ripped up and I have to start over again. But I've learned not to take it personal. Really, they don't hate ME, they just hate my writing. :)
Alas, I'm off topic again!
After work I headed to the shop where I did a run, stretched and then went to pilates class. The run was most excellent - 45 minutes with a stop in the middle for 8x20 second striders. I was really surprised by how good my legs felt. Not that I expected them to feel badly, I just didn't expect them to feel so good. Regardless the reason, I'm not complaining. I take what I can get.
And so goes the story of my day. Tomorrow I'm not going to swim in the morning and I will repeatedly have to tell myself that when I wake up so I don't find myself (in a state of severe sleepiness) in my car, in a bathing suit, headed towards the YMCA. Sounds crazy, but very likely to happen... :)
Posted by beth at 8:42 PM | Comments (2)
January 8, 2007
Nap Time?
So here it is 4:30 in the afternoon, I'm home from work, my one workout for the day is done and O won't be home until 6 or 6:30. What to do? Roxy is trying to talk me into a nap and I'll have to say...it sounds like a most delightful idea. :)
I actually thought I would have today off from training but I noticed yesterday at some point that I had a swim workout on the schedule. Hmm... I don't know what the rest of the week holds yet. Coach is on vacation and won't get back until tonight (wherein I'll likely get the rest of my workouts for the week). But regardless, this morning I had a swim.
AM swim workout:
4300 yds total @YMCA (400 yds warmup, 900 yds cooldown)
10x50 on :50
4x500 on 7:30 descending 1-4 (6:52, 6:48, 6:39, 6:37)
5x100 IM on 2 (since I don't know how to do butterfly my IM is free/back/breast/free)
I felt pretty good this morning. I'm about 99% sure this is the farthest I've ever swam. I'm 100% sure 3000 yds is the longest main set I've ever done. I was pleased with the workout. I did the same thing minus the 5x100 IMs 2 weeks ago and my times for the 500s were 7:01, 6:46, 6:42 and 6:37 so I made an overall improvement today. I was aiming for a 6:35 on the last 500 but didn't quite get there. I was swimming hard though, I can guarantee that! :)
And now I think I'm going to get on that nap idea...the couch, Roxy and big blanket are calling my name...
Posted by beth at 4:27 PM | Comments (0)
January 7, 2007
3's a Crowd
This morning the whole family went on a run! The "whole family" only includes O, Roxy and I but still - we enjoyed ourselves out there. :) I'm not sure who was most tired after the run but I can guarantee it wasn't Roxy.
The prescribed workout this morning was a 1:15 hilly run. The good thing about where we live is that you can easily do a 6 mile run and not encounter anything other than a small riser. HOWEVER if you do desire some hills, there are plenty to be found. And so find them this morning we did! We hit 2 really big ones and lots of smaller (yet sometimes just as challenging) ones. Overall a good run. It ended up being 1:17 so I'm calling it 10 miles. My legs are a little sore/tired but I felt pretty good. Not that I love hills by any means but I know they are good for me so I somewhat enjoyed them this morning.
And now I must take a very hot shower because I'm freezing cold! Our cold weather is back - actual real winter weather instead of 55 degrees and sunny. Booo to that! And it's even supposed to snow tomorrow! Come on now - where does Mother Nature think we live - Denver?! :)
Have a great day everyone!
Posted by beth at 9:29 AM | Comments (2)
January 6, 2007
Brick and Bike Selling
I finally sold a bike today at the shop! I was so impressed with myself. I sold a road bike (lower end model but still), pedals, shoes, bike computer, winter riding clothes, water bottle cage, pump, extra tubes and saddle bag, you name it I was talking this guy into buying it! You know you're golden when someone doesn't even ask what stuff costs though. The shop is actually in a very ritzy area of Pittsburgh and occasionally someone will walk in and well...you just know... ;)
Anyway, before the selling spree began I did my first brick of the year. We had a small group of guys riding this morning, but all the right people - probably the 4 best cyclists on the team and.......me. Hmm... I thought I was going to be in trouble but 2 things helped me out. First, I felt like a million bucks and second, they were all planning on riding 70 miles and so weren't going too crazy.
We only rode together for about 18 miles or so before they turned one way to continue on their longer ride and I turned another way to go back towards the shop. I really wanted to continue riding with them - I felt so good and it was such a nice morning but in the end it's good I didn't. They got lost and ended up going 95 miles. Thank the Good Lord I wasn't involved in that! How sad would I have been had I been with them!
Anyway, my ride continued to be good after we parted. I just felt to strong and smooth and like I was cranking away with not a care in the world. I did end the ride around 38 miles though (2 hours total) and hopped off to make a quick transition to a 30 minute run. I was aiming to ride more like 2:15 and run 15 minutes but it ended up being 2 hours of riding and 30 minutes running.
My legs felt a little yucky running at first but I soon got in groove and when I checked my pace at my 1.5 mile marker I was running about 7:30s. I was pleased with that - especially because my HR was low and acceptable. And so my first brick was successful. I'm sure there will be many more to come.
Summary for the week:
Sunday - 48 mile ride, core/feet exercises
Monday - off
Tuesday - 3300 yd swim w/20x100 in am, plyometric session in am, 60 minute run w/8x20 second striders in pm, weight lifting session in pm
Wednesday - 2900 yd swim w/12x100, steady 500 in am, 1:30 on trainer w/5x6 minutes hard in pm, 2x25 pushups, 2x100 crunchers
Thursday - 2500 yd swim including evil buoy in am, weight session in pm
Friday - 2800 yd swim w/5x300 in am, 1:22 CompuTrainer ride (67 minutes steady state pace) in am, core/feet exercises
Saturday - 2:30 brick (2 hours/38 miles riding, 30 minutes/4 miles running)
Tomorrow I have a 1:15 HILLY run on tap and that will end my week (I guess Mondays are my off days now!). It has been a moderate week - about 13 hours total. Still feeling pretty good. Still lovin' life! :)
Posted by beth at 6:46 PM | Comments (0)
January 5, 2007
Slowly But Surely...
...I'm learning stuff about how bikes work. It doesn't seem like they should be as complicated as they are, but the truth is, they have lots of parts that are...well...complicated. As someone who would like to think of themselves as a cyclist (or at the very least a triathlete that cycles) I should know a lot more about the inner-workings of bikes. So that's what's good about working at the shop. I get to see different types of bikes and different types of parts and how it all fits together. I would never trust myself to put a bike together but I am slowly seeing how all the parts work with each other and what all those dang tools are for! :) But the best part of all about working at the shop is when the UPS man makes his delivery. It's like Christmas...and always a surprise as to what each package holds. Today? Two sweet BMCs (one a cool albeit non-interesting mountain bike) and another a very pretty road bike. Within another week or so, I'll officially be a bike nerd. I figure that's okay though. I'm pretty much already a swim nerd and I've been a running nerd for over 10 years. It was inevitable.
ANYWAY - I didn't start at the shop today until noon so I stuffed all my workouts into the morning.
AM swim workout:
2800 yds total @YMCA (400 yds warmup, 850 yds cooldown)
3x300 w/30 sec rest descending (slower than T-pace = 4:02-4:03) - 4:08, 4:03, 4:01
easy 50 kick
2x300 w/30 sec rest (faster than T-pace) - 3:58, 3:54
I decided that I like swimming 300s - perfect distance that isn't too long but not too short either such that you feel like you are sprinting like mad. The only downer to this morning's swim was that I had to share lanes with the woman that doesn't share lanes. She's nice enough and very eagerly offers up her lane to be shared but then she continues to swim (or rather obnoxiously flails) right down the center of the lane. I hit the lane lines more than once. But I shouldn't complain - when I have to swim with her I'm getting some real open water swimming feel. :)
After coming home, eating breakfast, getting all my stuff together, running some errands, etc... I headed to the shop and did a CompuTrainer ride which basically involved a short warmup and cooldown and about 65 minutes of a sustained tempo type pace. I probably could have worked a little harder than I did but it's hard for me to focus that long when I'm not competing. Anyway, I was on the bike for a little over 1:20 and then it was time for the shop to open!
Tomorrow morning I have the first brick workout I've done since...well...probably the last triathlon I did. I'm sure I'm going to have some serious jello legs when I get off my bike. Good stuff! :)
Posted by beth at 8:09 PM | Comments (0)
January 4, 2007
More of the Usual Part Two
Life is exciting here in Pittsburgh - swimming, working, lifting. I'm very unpredictable these days! :)
AM swim workout
2500 yds total @YMCA (800 yds warmup, 500 yds cooldown)
300 w/buoy mod (5:18) 30 sec rest
300 w/buoy mod (5:16) 30 sec rest
300 swim mod (4:18) 30 sec rest
300 w/fins mod (3:50)
Easy workout. Quick workout. But I must say - the pull buoy is not my friend! I hate that thing. Considering my kick is likely the strongest component of my swimming, when you take it away I am not a happy camper. :)
My only other workout I had today was a lifting session which I completed over lunch at Pitt (the students are back means the good gym is open again). And now I'm about to head home and do what?! It's been a while since I got home around 4:30 and didn't have anything else planned for the evening (in terms of training of course...there are plenty of chores around the house to do... :)
Have a great night everyone!
Posted by beth at 3:27 PM | Comments (0)
January 3, 2007
More of the Usual
Today my schedule called for more of the usual. :)
AM swim workout
2900 yds total @YMCA (600 yds warmup)
goal for 100s were T-pace = 1:20-1:21
4x100 w/10 sec rest (1:20.4, 1:19.2, 1:19.6, 1:19.7)
30 sec rest
4x100 w/10 sec rest (1:17.7, 1:17.4, 1:17.5, 1:17.5)
30 sec rest
4x100 w/10 sec rest (1:16.6, 1:17.1, 1:16.9, 1:16.8)
30 sec rest
cooldown = 500 steady (6:56), 6x50 kick easy
You know what was the best part? I swam the last 500 (part of the cooldown) relatively easy - I wasn't pushing at all but wasn't just fooling around either - and it was 1:23/100 yd pace! I'll take it! :)
After work I headed to the shop for movie night. It was a beautiful day outside and I would have loved to ride outdoors but daylight was the problem so the trainer it was!
PM cycling workout:
1:30 total on the trainer - 40 minutes warmup, 5x6 minutes in zone 3 (HR into the 160s) trying to maintain rpms over 80 (which is hard for me in my big gears) w/2 minute recoveries, 12 minutes cooldown.
It was a pretty good ride. I'm having a harder and harder time getting my HR up both in cycling and running. I'm either turning into a big lazy wimp or I'm seeing a training effect. When I was standing around with my HR monitor on at the shop waiting to get on my bike I glanced down and saw my HR was in the low 50s. And my resting HR is usually never that low. I suppose I should rule out the possibility of my HR monitor not working properly! :)
And that's my story for today! Hope everyone has a great night!
Posted by beth at 8:41 PM | Comments (1)
January 2, 2007
Happy New Year!
I hope everyone's 2007 is off to as good a start as mine! O and I had a delightful day yesterday - we did ABSOLUTELY nothing! It was awesome. We slept in. We watched Penn State beat up on Tennessee in the Outback Bowl. We went out to eat for dinner. We went to see We Are Marshall in the movie theater. Amazing! I cannot for the life of me remember the last time O and I indulged in such a wonderfully lazy day. And we also determined that the last time we went to see a movie in the theater was OVER 2 YEARS ago! That is pathetic! (by the way, We Are Marshall is an awesome movie - highly recommended!)
Today? Back to work. But it wasn't that bad. Reality can be painful but we must all face it sometime. :)
I started the morning off with a swim. And I must say, I was feeling frisky. Must have been the day off yesterday and all the sleep/rest I've gotten over the holidays.
AM swim workout:
3300 yds total (1000 yds warmup - lots of flip turn practice - and 300 yds cooldown)
4 sets of (4x100 on 1:30, 1x100 on 1:20)
It wasn't a bad workout. 100s on 1:30 are routine enough now for me that throwing in a 100 on 1:20 every so often doesn't kill me. Now increasing the ratio of 100s done on 1:20 over those done on 1:30 - that could potentially kill me. :)
After the swim workout I did a plyometric session that involved lots of jumping and making my legs tired. Seriously - try jumping up as high as you can 30 times in a row. It's hard! The plyos went well though and although it made me even later for work than usual I was glad to get them done this morning.
At work I saw a lot of people that got in their cars drunk and then decided to drive. Now they are royally messed up. The holidays are always good for keeping trauma units busy.
Meanwhile I kept looking out the window at work and just dying to get out for my run. It was so sunny and there was a big, beautiful, blue sky! It ended up not being that warm but I still wore shorts because why the heck not when it's January 2nd?!
PM run workout:
60 minutes total - I ran for 35 minutes and then stopped to do 8x20 second striders on a slight hill - odd ones on the uphill, even ones on the downhill. I finished with another 25 minutes back home. I checked my pace twice on the track - 7:25-7:35. I felt fantastic. My HR was super low today. I told you this year was starting off well!
After my run I stopped at home, changed clothes and then headed to the YMCA for a lifting session. After about 2 months of lifting I'm now into the "strength maintenance" phase - which will last for 3 months or so and then I believe I won't lift at all during the season. Anyway, strength maintenance isn't so bad - only 2 sets of 5 different exercises. Sweet!
And then it was pizza night. Need I say more?!?! (no pilates tonight, by the way - knew I wouldn't have time with the 4 workouts already so I'm taking a week off)
Hope everyone has a great night and a great 2007. We have a lot to look foward to my friends!
Posted by beth at 8:27 PM | Comments (0)