Sunday, April 27, 2008
Friday, April 25, 2008
My legs felt every step. Not because I was running so hard, but they are toast. Bulking all my workouts in before this one made it it a little tough (especially the long one, 16m on Wed)... But, I survived, and after my swim today I just have my long bike and a rest day to look forward to on Sunday! Yippeee!!!
The HR's I've posted are the average HR for the Lap. I pushed it up to 180-186 (max), but that would be at the very end! The good news is the HR dropped very quickly on the rest sets and did not stay elevated.
I did end up walking on my "rest" times.. and on the 1 min intervals I took :30 walk PLUS :15-:30 jog to get my legs movin again.
Here's what it looked like!
WU - 10mins, (10:12m/m 150HR)
4x:15 pickups, :10rest PLUS 2.5min easy (8:59m/m 1:57 HR)
4x3:00 on 1:00 rest (walked rests)
1. 8:14m/m, 169HR
2. 7:48m/m, 173HR
3. 7:40m/m, 176HR
4. 8:02m/m, 173
2x6:00 on 2:00 rest
1. 8:11m/m, 173HR
2. 7:56m/m, 177HR
6x1:00 on :30 rest (i took a little longer rest)
1. 7:40mm, 167HR
2. 7:46mm, 173
3. 7:44mm, 171
4. 7:58mm, 168
5. 7:29mm, 171
6. 7:11mm, 171
CD 11 mins!
Thursday, April 24, 2008
I just ran. I ran HARD. I would get sore, but to me.. that is what it was about, feeling the burn. Sometimes I would soak through my cloths so badly, I would actually put on 2 sport bras at a time (I'm thinking maybe I had a bit more to support in that area back then?).
When I trained for my first marathon a few years later I did the same thing. I wore a watch and I clocked each mile at or very close to a 9min mile pace. I'd run until I was blue in the face, and often times spend the rest of the afternoon nauseous and sore. The things I did not know then...
Yes, I had a coach, but I'm pretty sure they just though I could run fast.
I ran some 10K's with Shane and he pushed me HARD. My times would start at a 56min 10k and PR at a 50min 10K. Funny thing though.. for a 5K, I could not run any faster than that pace. I think my 5K PR is like 26mins.. And I puked at the end. I kid you not.
I liked that feeling of pushing it so hard. Of crossing the finish line knowing I could not have given ANY more on that given day.
Then a couple of years later... I think after my second marathon and in the midst of the IT band saga that would consume my life over the next 500, I mean several years I got a Heart Rate Monitor.
My coaches gave me some HR zones based on some calculations they had. I would pretend that I would follow them. Like on my long runs, I think they wanted me to stay under 160. If I was at 165 I considered that well, FANTASTIC!
I did the same when I would cycle. I used to ride with some crazy fast people that worked in the same corporate office as me. They were amazing. I would give everything I had to just hang on. It was so fun! I would climb hills all out hitting HR tops in the 180s. I would end the 60-80min ride with my HR monitor saying I burned like 900calories. When you are 23-24 years old and drinking a lot of stupid calories.. this is like, uh... THE BEST THING EVER.
When I decided to train for my first half ironman(Soma 05) I knew that to Go the Distance I would really need to actually follow that whole HR thing. I signed up for MAO, and after a bunch of history and questions my new HR zones were provided. Funny enough, they were similar to what I was given a couple years ago by my other coaches.
I tell ya. I REALLY REALLY tried to stay within these zones, but it is very humbling to slow down to close to a walk pace. And don't' even get me started on what would happen if I were to try to hold a conversation, or god forbid take a drink of water. Not to mention get overheated, or dehydrated. Blah blah...
But, I did the best I could. Some times I would let the HR creep up to 170ish.. but for the most part, I would let Shane drop me on the bike... or walk up the damn hill.
And, sure enough I survived the half Ironman. In a pretty respectable time (6:05).
Then comes the Ironman training... LONG, LONG, LONG... and SLOW, SLOW SLOW pretty much summed up all of last year's training. I followed my HR plan to a T! I got my VO2 Max numbers and I followed them.
Slowly, but surely I could pick up a little bit of speed in the same HR zones.... but I was almost always at the top of Zone 2.
This year things have really started to change for me. I'm giving credit to 2 solid years of focusing on the damn numbers. The ZONE 2 numbers. Letting pride go out the window. Walking when needed. Falling back or drafting when needed on the bike.
I have found a new comfort in going slow, and easy. Maybe too comfortable (based on my performance, or lack there of last weekend). Each and every workout over the past 10 weeks (IT band issues aside) seem to be picking up speed (even if only a second or 2 per mile) and the HR averages are dropping.
For instance. Wednesday I did 16 miles under a 10min/mile pace with a 144 avg HR. 144 people?! Several years ago that would have been like a 164 or a 174. I do still have some poor effects with heat though. The first lap with the dogs, about 7 miles my HR AVG was 140 and my pace was a 9:45. Of course I started late, so by 9am I was HOT and slowed down quite a bit....
So, the whole point of this post has kinda been lost in my ramblings.. but ANYWAY. THIS WEEK SPEED WORK STARTED!!!!
Do you know what Mark Allen's speed works are all about? GETTING THE HR HIGH!
Do you know what getting the HR high when you are used to going slow and easy feels like?
Like you want to vomit. And scream. And pass out. AND KILL THE SPIN INSTRUCTOR!!!!
That is what I felt like today. And people, when I was feeling this 45mins into the class and I totally thought I was going to DIE I looked down at my HR monitor and my watch said 177.
I mean, 277. Or, at least that is what it felt like.... 177 used to be a walk in the park for me. I would tap out at track workouts seeing 190-197 off and on on every interval.
So, tomorrow is my first speed run of this training cycle. So after 11 weeks of zone 2 (below 160), I now have to push my HR up into the 170's and 180s.
4x:15 "pickups" :10 recovery
4x3:00 on 1:00 recovery
2x6:00 on 2:00 recovery
6x1:00 on :30 recovery
10min cool down.
I am really hoping I get that "feeling" back. that feeling like I used to love. The feeling of butterflies in your stomach, of pushing it hard. Of surprising myself at how far I can go.
Well, that might be a little over-ambitious for speed run #1, but we'll see :-)
Monday, April 21, 2008
Needless to say, I'm completely recovered. I wasn't sore, wasn't fatigue, just a little tired from the driving. Today I had my massage and Kylah actually said I "wasn't too bad." All things considered that is a HUGE improvement for me!
Now, it's just time to move on, focus on staying, being healthy for the next 9 weeks!
Sunday, April 20, 2008
I will write up a full race report later, but I knew some people would be asking so I decided to post something. Needless to say that no speedwork and crazy long workouts with a low HR do not equal any "get up and go" speed in an Olympic race. The weird part. Nothing hurt, nothing even felt strenuous (even with HORRID wind and ice cold water). And, for the first time I finished a race and just went "oh, well that's over.." instead of. "Shit, I want to puke. OUCH that hurt, etc."..
Today, I'm not even sore. At. ALL. People, I get sore from a 10K. From some tempo runs. The only thing that hurts is my ankles. Because well, in Phoenix you don't exactly get trained to run up a 20% grade in 4 inches of sand for 3/4mile. Ok, actually I walked most of it (hence the no mojo).
But, rather than make this a pitty party, grumpy post. The GOOD news is. My IT BAND HELD UP!!! I felt some twinges in my hip and knee during the bike, and it got really sore coming down the HELL HILL, but even after driving home for 4+hrs it is totally fine.
So, now I say. Bring on the speed work and the rest of CDA training. And most importantly bring on the amazing, fun, friendly happy Ironman peeps and sherpas of CDA. These are my kinda people, and as hard as I tried to bring it out in the 30-34 biatches at Rage, I couldn't do it. I think that I used to like a little of the competition, but after training and racing with momo, she's taught me how much I do it for me, and for fun, and for the spirit, and NOT to be one of the biatches.
OH, and Mini-me. Yes, I loved the wheels. They were smooth and comfortable, but I did bike faster last year. Not blaming that on the wheels though. I didn't give it my effort and with the wind really just hung on for dear life. So, I'll be writing a check for them, and hoping they work out just as nice in CDA. Well, plus my mojo... which I have 10 weeks to find.
Race Report to follow soon :-)
Wednesday, April 16, 2008
Tuesday, April 15, 2008
- SHIT IT IS HOT
- I think I'd be in the medical tent
- Time for MORE sunscreen
- I need some more water
- These people are crazy
- This race sucks
- Good thing this is the last year for IM AZ in April....
- POOP Lake (Nytro, did you REALLY need to jump in that lake???)
- SNOW CONES!!!
Each and every single person that started, and did their best out there on that course whether they made it across that finish line or not is simply amazing. The conditions were horrendous. I can not imagine how so many people traveled from snow and rain and cold and still endured the heat this weekend. It crept up on us that live here, and my sympathy was with every single person out there on Sunday toughing it out.
My friend Sara ROCKED the course. She trained her ass off all year long for this race. She was set to PR in a BIG way. Everytime I saw her she was all 'smiles.' She never once got frustrated, or let us know she was that things just wouldn't be able to go as planned because of the conditions. She PR'd by 10-15min from her CDA time, even with this brutal weather. She earned that medal in so many ways.
I give extra props to some our friends who's bodies disagreed with the weather, the heat. Comm and Ric, you guys ARE Ironmen. You gave what you had, and then some.. We are proud of you both! I hope you are both starting to recover, and enjoying some much earned and needed rest.
Being down at the race was a BLAST. I got to hang out with Nytro, Bold and Andra for a lot of the race. I got to see Benny's friend Ryan pick scoop up his adorable little boy and head to the finish. You should have seen her face. It was priceless.
I was brought back to the memory of how HARD Ironman is. But at the same time how rewarding it is. Being out there as a spectator was such a good thing. It made me appreciate so many people that supported us last year. And, excited thinking about so many of the people that will be there to support us in CDA this year.
I don't know what the day will be us in CDA. I don't know how I will feel. How my body will respond. But, I do know that I will keep in my thoughts all of the people that were out there on Sunday. I will remember how hard they fought, struggled and conquered such a tough day......
Wek 10 Recap. Great week!!!! Almost 19hrs (plus a 14hr spectating day) including my strength days. I missed a swim due to the crazy weekend, but no worries here!
Wednesday, April 9, 2008
Last year everything was new. It was like every day was a new page in my book of becoming an Ironman. This year, it's been more of a guessing game. While at times my speeds have been faster the pain is holding me back. The pain, along with some fear. The ups and downs of good run, bad run were really starting to get to me.
Rather than complain (ok, except to momo cause well, I talk to her all day long!) I've really tried to hold it in. I mean, if I heard someone bitching about the training then my first thought would be then DON'T DO IT, duh! But to me it's not about the desire. The desire is there. It's there every single day.
It's the constant injury and pain. I don't over-do it (yes, I used to). I do my stretching and my rolling and on and on.... But, each time I get my massage my therapists grimaces at how bad of shape my body is in.
I've had a lot of self doubt going on in the last couple weeks especially. I have started thinking about next year and how I just really need to back down the mileage. Maybe more Olympic Distances, a 1/2 Ironman and shorter run races. NO MARATHONS. I repeat NO MARATHONS.
On Monday after my moderate 1:25 run went well, I decided that I would try to do my long run on Wednesday vs Friday. I had a massage on Monday so I was hoping that would help my run be more successful. I also had a standing appt with Dr. Sherman for Wednesday, so I figured worst case if the run went bad, he could fix me up before the big weekend. The big weekend being a Saturday 5:45bike/:30run....
I woke up plenty early to get my 2:10 planned run in. I was moving a little slow however, because my stomach was a little bit off. I finally headed out at about 6:30. The weather was PERFECT. Cloudy, 60degrees and a slight breeze. Oh how I was wishing this was the weather forecast for Sunday.....
I started with my most current favorite 8ish mile loop of rolling hills. My leg was tight and I was beginning to worry if I would even make it to 2:10. After about an hour my leg(s) started to loosen up and my HR was really low so I was able to pick up the pace. In the back of my head I thought along that just MAYBE I would have a good day and just MAYBE I could do my 2:30 run that I missed last weekend.... Of course I didn't even say it out loud to myself because I didn't want to get my hopes up.
At about 1:15 into the run I stopped at a gas station to restock my water. I had a 13ish mile loop in my head, but I decided to go for it. Things were going rate, I had picked up the pace from a 10or so min mile to a 9:15-9:45mins pace.... things were looking up. I started doing the math in my head to figure out where to go that would keep me close enough to my house just in case something happened, but not TOO close in case I decided to just stop :-)
You know it's all a head game with this long stuff, assuming that the body is cooperating!! So, that's what I did. I just kept trucking along. I have to admit once I hit 2 hrs I was a little loopy. Why is it that I can do 5hrs on the bike, but 2 hours on the road felt like 5 times that much? My pace slowed a bit, just because I was running out of steam, but i pushed through.
I am happy to report that I DID IT. I completely my 2:30run, 15.25 miles with my HR only 148 (my last 2:10 run I think it was 155).... The weather was a big help with my pace. I do so well when the sun is not beating down on me. As for the leg. WHO KNOWS. I would love to believe that it truly is getting better, but once again... I am afraid to get my hopes up.
As soon as I got home I put my legs in the pool (it's still pretty cold) for a few mins to help the muscles out. Then, I headed down for my ART treatment. Dr. Sherman said it was VERY tight, but it wasn't the hard built up scar tissue on the band. It was more of my outer quad. He worked on me for about :25mins then had his massage therapist do a little more work... He said that he thought it was time for me to "Semi-graduate." That my leg is much better...
He wants me to come back in a couple of weeks, then we'll decide on treatment up to the race. He said if I feel any pain at all (which to me, since the pain is never NOT there means, I can't run) to call & he will make time no matter what for me to get in.
Again, he seems a lot more confident than I am.. but I'll take what I can get, and I just hope that his confidence is enough to pull me through the next 9 weeks.....
Monday, April 7, 2008
Sunday, April 6, 2008
Aghhh, maybe my body is finally coming around! And today, today it gets to rest and recover, then tomorrow a massage ;-) Life is good.... Hopefully in the next few weeks I can have a running post like this!
Wednesday, April 2, 2008
It was the UPS guy... So, I was expecting a couple of things, but to my surprise my entire front entrance was FULL of boxes! Yippeeee! Even though I knew what it all was, I wasn't expecting it all today, and who doesn't like to get fun stuff in the mail?
So, first up... was the biggest, most heaviest box. I could barely lift it to get it in the house. Yesterday I made contact with a PowerGel distributor and placed a rather large order of PowerGel for us to sell on the website. I've tried about every type of gel there is out there, and always came back to power gel. It's easy to get down, and I like the flavors... Well, except Vanilla. I trained for my first marathon and only used vanilla PowerGel. For some reason I've never been able to stomach them again....
Next up my new tri-shorts!!!! People, I've saved you all from a gruesome post about my chafing/saddle sores from last weekend. Let's just say it was some of the most uncomfortable pain/issues I have ever had!!!! I'm finally healing, but was in dire need of some new shorts..
I've been wearing Desoto tri-shorts for a while.. and even raced in them last year. I love them because they don't have an elastic binding around the legs. For some of us that were not blessed with itty bitty legs, this is key. Zoot tri-shorts - NO WAY. They cut my circulation off, and not to mention are not one bit flattering (on me)! Note, momo wears them and they look great on her...
Anyhoo... for some reason the shorts were just not doing the trick this year. Not sure if they lost their shape or what but there was just too much material, loose fitting padding in the crotch area. This leads to issues. Let.me.tell.you! So, I checked out Desoto's new product line and decided to give these and these a try... (BLACK, no people you will not see me in any pink or purple lycra shorts, that is for sure!). I will be posting a full report on http://www.allthingstriathlon.com/ once they have been successfully (hopefully) tried out!
Ok.. what was next.... Oh yah - a couple of more products that we will be selling.
Halo Headbands. If you live in a hot or humid climate... or you just sweat a lot. Try one of these. You will never ride again without it. It took a while to convince me, because I thought they looked dorky, but I was sick and tired of getting salt, sweat & sunscreen in my eyes so I took the plunge. I have not ridden without it since... I even ordered some pink, just for you "momo's" out there :-)
Ok, so onto something not selling related. I totally forgot I even bought these.... found me a deal on ebay. HOLY CRAP these things are high... and I like me some high heels, but I might even struggle walking in these ones.... Will let you know. They are cute though, huh?
And while we are on the subject of SHOES, like one of my favorite subjects EVA I also got THESE!!!! My Tri-shoes are the Sidi T1 and I absolutely love them, but they are 3-4 years old and all banged up. My feet have been killing me on the long rides, and the soles are starting to really wear so I found a bargain I couldn't pass up! They are the T2 Carbon shoes... And let me tell you, I tried it on and they feel absolutely fabulous. I can't wait to test them out. White isn't exactly ideal, but oh well, they look pURRty now :-)
I have seen these babies online going for up to $236... Did you click the link above? REI has the women's version on sale for $133! That is a smokin deal... so, if you are looking for some new digs these are a winner!
Ok, 2 more boxes left. Shane ordered his recovery drink. We are trying to get in touch with this company to sell the product, but can't seem to get them to call us back.... Hmmm. He (and several others I know) swear by this stuff!! I can't seem to stomach any recovery drink unfortunately so I can not attest.
The last package was one other product, Myo-Med, that we are going to be selling. Shane picked up some of this stuff up at the Ragnar Relay, and we both REALLY liked it! Stay tuned for a product review and purchasing options on the website
Well my friends, I think that was it.... an exciting day at the LaPan residents ;-)
On the training front, things are going well.... My HR is finally getting back to normal after the whole flu, upper respiratory crap I had... IT band is doing well, I'm not 100%, but it is feeling good!!
And, because I haven't posted it yet... Here were last week's #'s!!! 17.5hrs of training (including strength) Do you see that THIRTY miles of running!!! Yippeee... :-)
All this picture postin, training related (except the Steven Madden's of course) stuff has made me hungry (surprise)..... Peace out!