Back spasm on Wednesday at work, so took off Thursday and Friday. But good long weekend!
Swim 2.5; rain and lightning- cancelled on Tuesday.
Bike 6; 4.5- all long bike.
Run 4; 4:45- homemade hill run, and long run.
Core 1; 2
Total 13.5; 11.25
Long bike 70; 50
Long run 13; 14
Sunday, October 4, 2009
No day, but today
It's been a little rough around here the last two weeks. Saddle sores, bad training days, back spasm, hectic at work, bad weather, and only three weeks to go! But I am back in the saddle, literally and figuratively, and feeling pretty good.
This weekend's training was pretty important as it was the last chance to get the big miles in. I'd missed the first chance- rain, and the second time- memorial service. So this was it before Longhorn. And after last week's meltdown, I was a little nervous that my mind would work against me, so I prepared the fighting words I would have if I started to get negative. And what worked was the song from Rent that goes "There's only us, there's only this. There's just one road, there's just one way. No day but today." And that helped.
So Saturday had forecasts of rain, and this was an out and back course out Fitzhugh Rd, which will eventually get you to Johnson City. I debated about carrying my enormous rain jacket, and when I noticed no one else was carrying theirs, I left it in the car. I have never ridden in the rain, and was a little nervous about it, but I would rather practice it before encountering it on a race day. I did a 5 mile warmup out to the Veloway (and also to use their bathroom!) and then we were off. Dropped by William Cannon again, but I was happy to stay in my comfort zone, spin up the hills, drink out the new aerobottle, eat my nutrition, and stay positive. The plan was to turn around at 32.5 m to get the 70 in, but to turn around at the first drop of rain. So I was feeling good, even though this route was a lot of rolling hills. My back was fine. It was cool and overcast, which was very pleasant.
I was getting close to the 30 mile mark, and I could no longer pretend the water I was feeling was coming from the splashy aerobottle. But I was so close! But there was a big hill coming up, so I turned around. In hindsight, I should have turned around before then. The drips turned into more of a spitting rain, which was actually pretty nice. It kept me from sweating so much, and cooled me off. Then it turned into a light rain. Still okay, not sweating at all now, and I could ride up the hills much more strongly- the heat dissipation was helpful. I figured out how to dry off my brakes before I needed them. And I was going slower, and safer, on the descents.
And then it started to get into a pretty heavy rain. Where the rain drops feel like pins hitting your bare skin, and face, and eyeballs. But you can't wear your sunglasses and you can't close your eyes. And the water sluices up from you tires on your butt and legs and down into your socks. Okay, now it's not fun anymore. I never got really cold, but I was definitely chilled. I was feeling for the poor girls wearing sleeveless jerseys and not having any insulating body fat.
I was promising myself that I would call for help when I got to the gas station on 290, which meant I had 20 miles in the rain, though it would mean cutting my ride 20 miles short. But I was ready for this fun to be over. And then I saw J and I was saved! J and N were sweeping the ride route for soggy cyclists like me, and they were a godsend! I jumped in his car and was so relieved to be off the bike. Only one other rider was still out there to pick up, the others had gotten other rides in, or had sucked it up to finish. But I was so grateful to them, and grateful to be on a team that looks out for one another. Back home, I took a shower, ate some frito pie for lunch, and then prepared for my ritual after exercise nap. And then I realized how chilled I really was. I could feel cold spots for about two hours afterwards.
So then Sunday was the long run- 13 miles planned, though I did 14 because I like even numbers better, I'd never gone past 13.1 and I wanted to make up for the shorter bike. It was 80 degrees and 98% humidity, which was pretty soggy. So today I was begging for rain, and there was none! And that frito pie came back to haunt me- 3 bathroom stops! And I was drinking water and gatorade at every opportunity and still was down 4 lbs due to dehydration. But I finished it- the longest run to date!
So I finally was able to get the long weekend in- not perfect, but enough. And I stayed positive. And I can feel the core classes are helping. Only two more weekends to train- a long brick next weekend, and then the Practiceman the following.
This weekend's training was pretty important as it was the last chance to get the big miles in. I'd missed the first chance- rain, and the second time- memorial service. So this was it before Longhorn. And after last week's meltdown, I was a little nervous that my mind would work against me, so I prepared the fighting words I would have if I started to get negative. And what worked was the song from Rent that goes "There's only us, there's only this. There's just one road, there's just one way. No day but today." And that helped.
So Saturday had forecasts of rain, and this was an out and back course out Fitzhugh Rd, which will eventually get you to Johnson City. I debated about carrying my enormous rain jacket, and when I noticed no one else was carrying theirs, I left it in the car. I have never ridden in the rain, and was a little nervous about it, but I would rather practice it before encountering it on a race day. I did a 5 mile warmup out to the Veloway (and also to use their bathroom!) and then we were off. Dropped by William Cannon again, but I was happy to stay in my comfort zone, spin up the hills, drink out the new aerobottle, eat my nutrition, and stay positive. The plan was to turn around at 32.5 m to get the 70 in, but to turn around at the first drop of rain. So I was feeling good, even though this route was a lot of rolling hills. My back was fine. It was cool and overcast, which was very pleasant.
I was getting close to the 30 mile mark, and I could no longer pretend the water I was feeling was coming from the splashy aerobottle. But I was so close! But there was a big hill coming up, so I turned around. In hindsight, I should have turned around before then. The drips turned into more of a spitting rain, which was actually pretty nice. It kept me from sweating so much, and cooled me off. Then it turned into a light rain. Still okay, not sweating at all now, and I could ride up the hills much more strongly- the heat dissipation was helpful. I figured out how to dry off my brakes before I needed them. And I was going slower, and safer, on the descents.
And then it started to get into a pretty heavy rain. Where the rain drops feel like pins hitting your bare skin, and face, and eyeballs. But you can't wear your sunglasses and you can't close your eyes. And the water sluices up from you tires on your butt and legs and down into your socks. Okay, now it's not fun anymore. I never got really cold, but I was definitely chilled. I was feeling for the poor girls wearing sleeveless jerseys and not having any insulating body fat.
I was promising myself that I would call for help when I got to the gas station on 290, which meant I had 20 miles in the rain, though it would mean cutting my ride 20 miles short. But I was ready for this fun to be over. And then I saw J and I was saved! J and N were sweeping the ride route for soggy cyclists like me, and they were a godsend! I jumped in his car and was so relieved to be off the bike. Only one other rider was still out there to pick up, the others had gotten other rides in, or had sucked it up to finish. But I was so grateful to them, and grateful to be on a team that looks out for one another. Back home, I took a shower, ate some frito pie for lunch, and then prepared for my ritual after exercise nap. And then I realized how chilled I really was. I could feel cold spots for about two hours afterwards.
So then Sunday was the long run- 13 miles planned, though I did 14 because I like even numbers better, I'd never gone past 13.1 and I wanted to make up for the shorter bike. It was 80 degrees and 98% humidity, which was pretty soggy. So today I was begging for rain, and there was none! And that frito pie came back to haunt me- 3 bathroom stops! And I was drinking water and gatorade at every opportunity and still was down 4 lbs due to dehydration. But I finished it- the longest run to date!
So I finally was able to get the long weekend in- not perfect, but enough. And I stayed positive. And I can feel the core classes are helping. Only two more weekends to train- a long brick next weekend, and then the Practiceman the following.
Saturday, October 3, 2009
Week #13 Longhorn Training
First week of intensity build #2. This week ended pretty crappily and I was dreaded posting the numbers.
Swim 2.5; 1- rained out, then committee meeting. Did do an OWS at Barton Springs in the wetsuit- need more time there.
Bike 5; 2- one spin, one 12 m long ride. Saddle sore.
Run 3.5; 3- 8m long run from last week, then 3 m meltdown at Decker.
Core 1; 3- did well here.
Total 12; 9
Long bike 60 * brick off the run 20 minutes; 12
Long run 11; 8
Swim 2.5; 1- rained out, then committee meeting. Did do an OWS at Barton Springs in the wetsuit- need more time there.
Bike 5; 2- one spin, one 12 m long ride. Saddle sore.
Run 3.5; 3- 8m long run from last week, then 3 m meltdown at Decker.
Core 1; 3- did well here.
Total 12; 9
Long bike 60 * brick off the run 20 minutes; 12
Long run 11; 8
Sunday, September 27, 2009
Well that sucked
Bad bike followed by a bad run brick at Decker. Didn't go the distance on either. Multiple mental meltdowns. What the hell am I doing out here?
Sunday, September 20, 2009
Week #12 Longhorn Training
Light week of this cycle:
Swim 2; 2.25- really uninspired swims this week.
Bike 3.5; 4.75- one spin and the long bike.
Run 3; 0! After the 12 mile long run last week, this week just flew by before I could get another run in. And then a seminar all day Sunday, so no long run at all this week.
Core 0; 2- discovered and like the Corefit classes!
Total 8.5; 9
Long bike 40; 51- finally rode the Longhorn course, but due to the memorial service on Saturday at 1pm, I had to cut the route a little short, and it was still a close call to make it on time.
Long run 8; 0. I debated trying to get a run in tonight, which would probably feel pretty good after sitting on my butt all day today, but decided I would be lazy instead. And then trying to schedule all the workouts for next week, I have another CE seminar next Saturday planned. Though if the long awaited Practiceman gets scheduled for next Saturday, I'm going to skip the CE. If not, I'll go to San Antonio, then ride Longhorn on Sunday, with a brick afterwards. Only two more long rides of 60 and 70 planned before the taper starts and I'd like to do both of them at the Longhorn course. It's getting really close!
Swim 2; 2.25- really uninspired swims this week.
Bike 3.5; 4.75- one spin and the long bike.
Run 3; 0! After the 12 mile long run last week, this week just flew by before I could get another run in. And then a seminar all day Sunday, so no long run at all this week.
Core 0; 2- discovered and like the Corefit classes!
Total 8.5; 9
Long bike 40; 51- finally rode the Longhorn course, but due to the memorial service on Saturday at 1pm, I had to cut the route a little short, and it was still a close call to make it on time.
Long run 8; 0. I debated trying to get a run in tonight, which would probably feel pretty good after sitting on my butt all day today, but decided I would be lazy instead. And then trying to schedule all the workouts for next week, I have another CE seminar next Saturday planned. Though if the long awaited Practiceman gets scheduled for next Saturday, I'm going to skip the CE. If not, I'll go to San Antonio, then ride Longhorn on Sunday, with a brick afterwards. Only two more long rides of 60 and 70 planned before the taper starts and I'd like to do both of them at the Longhorn course. It's getting really close!
Wednesday, September 16, 2009
Corefit
So there has been a change at T3 that was not welcomed by all. They decided to add a Corefit program, which you would have to pay for on top of your T3 dues, and stop the small selection of core exercises they were offering- one hour and three 15 minute pre-workout sets total. People were pissed. "How can you take away training sessions and expect me to pay the same?" "I don't have the $25 extra per month to add the Corefit." "I just want to bitch!"
Personally, by promising to pay for whole year (but still in monthly installments) my rates decreased $15, so that the $25 extra for Corefit wound up being only $10 net increase. And for that I get the option of 10 hours of Corefit and 4 hours of yoga. I'd call that a deal.
But I was afraid. The 15 minute pre-spin or track core exercises kicked my ass regularly. Crunches, lunges, squat thrusts, plank, etc. So an hour of that? I would die! I heard that the hour sessions are more spread out, more rest between sets, but still. And the Corefit hours will add more instruments of torture than just your own body weight.
So I put it off until this morning. And it turns out, it was kind of fun! A small group at 6 am- only 7 people total. And after a brief jog warmup and stretches, we went outside for running drills- it reminded me a lot of high school volleyball and soccer practice. Short sprints, touch the ground, and back, relays, quick feet, hopping and jumping over little balls, etc. But almost immediately, I was sweating enough to drip on the ground. But I was happy to see I could keep up. I'm not fast, but I am pretty quick.
Then back inside for a round of abs- ouch. And then circuit training- 7 different exercises for a minute each- step ups, rows, squats, lunges, pushups, arm raises etc. Then a break, and then 7 more circuit exercises. And the instructor N was great about offering modifications, not just easier for me, but also for a guy that was injured, and the really fit guys that needed it harder. Plus very encouraging and noticing and commenting on form. It wasn't just go hard and do it however you can. It was do it correctly, or modify it so you can do it correctly. Very nice.
Finally, a short stretch at the end and we were done. I know I'm going to be sore in places tomorrow, or even later today. But I think this is an area I've been missing. Going in a straight line for a long period of time (the definition of triathlon!) neglects some areas and this will really help me become more balanced and stronger overall. So I think this will become a regular thing- whether on Wed, or I could Friday too. And then there's still the yoga I haven't tried...
Personally, by promising to pay for whole year (but still in monthly installments) my rates decreased $15, so that the $25 extra for Corefit wound up being only $10 net increase. And for that I get the option of 10 hours of Corefit and 4 hours of yoga. I'd call that a deal.
But I was afraid. The 15 minute pre-spin or track core exercises kicked my ass regularly. Crunches, lunges, squat thrusts, plank, etc. So an hour of that? I would die! I heard that the hour sessions are more spread out, more rest between sets, but still. And the Corefit hours will add more instruments of torture than just your own body weight.
So I put it off until this morning. And it turns out, it was kind of fun! A small group at 6 am- only 7 people total. And after a brief jog warmup and stretches, we went outside for running drills- it reminded me a lot of high school volleyball and soccer practice. Short sprints, touch the ground, and back, relays, quick feet, hopping and jumping over little balls, etc. But almost immediately, I was sweating enough to drip on the ground. But I was happy to see I could keep up. I'm not fast, but I am pretty quick.
Then back inside for a round of abs- ouch. And then circuit training- 7 different exercises for a minute each- step ups, rows, squats, lunges, pushups, arm raises etc. Then a break, and then 7 more circuit exercises. And the instructor N was great about offering modifications, not just easier for me, but also for a guy that was injured, and the really fit guys that needed it harder. Plus very encouraging and noticing and commenting on form. It wasn't just go hard and do it however you can. It was do it correctly, or modify it so you can do it correctly. Very nice.
Finally, a short stretch at the end and we were done. I know I'm going to be sore in places tomorrow, or even later today. But I think this is an area I've been missing. Going in a straight line for a long period of time (the definition of triathlon!) neglects some areas and this will really help me become more balanced and stronger overall. So I think this will become a regular thing- whether on Wed, or I could Friday too. And then there's still the yoga I haven't tried...
Sunday, September 13, 2009
Week #11 Longhorn Training
Week #11
Swim 2.5; 2
Bike 6; 5.75
Run 4; 4.75
Core 1; 0.75
Total 13.5 (biggest week so far!); 13.25
Long bike 75; rained out, 3 hours on the trainer.
Long run 15; 12
A short week due to the Austin Triathlon on Monday. And then rain (finally!) which prevented an outside ride on Saturday morning on the Longhorn course. The trainer sucks for long rides. Even with two movies, an iPod, and friendly people, it still just sucks. The run on Sunday was very good- felt quick with the high turnover, and strong until mile 11 out of 12. Of course, the cool, overcast morning really helped too!
Swim 2.5; 2
Bike 6; 5.75
Run 4; 4.75
Core 1; 0.75
Total 13.5 (biggest week so far!); 13.25
Long bike 75; rained out, 3 hours on the trainer.
Long run 15; 12
A short week due to the Austin Triathlon on Monday. And then rain (finally!) which prevented an outside ride on Saturday morning on the Longhorn course. The trainer sucks for long rides. Even with two movies, an iPod, and friendly people, it still just sucks. The run on Sunday was very good- felt quick with the high turnover, and strong until mile 11 out of 12. Of course, the cool, overcast morning really helped too!
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