Training Log Archive: silkychromeIn the 31 days ending May 31, 2012:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday May 31, 2012 #
6 AM
Run 2:52:00 [3] 17.1 mi (10:04 / mi) +650ft 9:43 / mi
ahr:143 shoes: Brooks Racer ST U8 I
long easy run! met MK at TP, then a loop of FP, then solo to the shop where my car was getting an oil change. so awesome to run with MK, good chat, and then nice to face the close-to-end-of-run soreness by myself, although it wasn't that bad. perfect weather too. ~800cal and maybe 1L water? refilled my handheld several times but never all the way.
6 PM
Swim (SCY Flop) 30:00 [2] 1.0 mi (2.0 mph)
easy flop to shake out the legs, which actually don't feel that bad.
Wednesday May 30, 2012 #
6 AM
Swim (SCY) 1:15:00 [3] 1.98 mi (1.6 mph)
lots of fast paddle work, and then a 400TT at the end!! it was horrible!
6 PM
Bike 1:33:00 [3] 21.5 mi (13.9 mph) +1200ft
ahr:119 shoes: Orbea Ordu
easy ride with a bit of IM tempo in the middle. felt genuinely tired for the first bit but after blood got moving a little i felt better.
Tuesday May 29, 2012 #
6 AM
Bike 56:00 [2] 12.5 mi (13.4 mph)
ahr:117 shoes: Orbea Ordu
super easy spin.
6 PM
Run 10:00 [2] 0.75 mi (13:20 / mi)
ahr:135 shoes: Brooks Adrenaline II
warm up jog before getting on the map.
7 PM
Orienteer 20:45 [3] *** 3.1 km (6:42 / km)
ahr:155 spiked:15/15c shoes: Brooks Adrenaline II
first weeknight orienteering event for me, and it was fun! I promised FPC to take it "super chill" so just jogged around the course trying to keep HR low and make absolutely zero mistakes. succeeded on both accounts although my route choice from 6-7 (around west side of tennis court) was probably suboptimal, but i wanted to check if rudy had caught up yet.
really nice course designed by b-man! fun!
really nice course designed by b-man! fun!
8 PM
Orienteer 20:00 [2] *** 1.0 mi (20:00 / mi)
6c shoes: Brooks Adrenaline II
control pick-up, super easy. chatted with Mark and found out he knows my former camp (TPOC) and the camp directors!! so cool.
Monday May 28, 2012 #
5 PM
Swim (LCM Flop) 25:00 [2] 0.62 mi (1.5 mph)
(rest day)
rest day, and i needed it in the morning. but by lunchtime i felt okay and couldn't resist the first weekend of outdoor LCM swimming!! pool was awesome.
Sunday May 27, 2012 #
8 AM
Bike 6:16:00 [3] 95.5 mi (15.2 mph) +5000ft
ahr:137 shoes: Orbea Ordu
long solo ride all over the place. first to New Town to look for my phone (pretty sure i left it on the roof of my car yesterday and then drove away). no dice. then to Big Shark West, some select inclines of wildwood, and The Wolf and then home. uh, it was hot. ~6L and 1900cal.
4 PM
Run (Brick) 1:20:00 [3] 7.2 mi (11:07 / mi) +200ft 10:50 / mi
ahr:149 shoes: Brooks Racer ST U8 I
slow slow slog around FP. got a peak into the spot i hope to be spending a good amount of time in on the run at CdA. nervous and excited! hopefully the pace there will be faster though. kept this vid in my head for a long time http://www.youtube.com/watch?v=eaIvk1cSyG8
Saturday May 26, 2012 #
8 AM
Swim (OWS) 1:18:00 [3] 2.5 mi (1.9 mph)
shoes: IM Sleeveless wetsuit
4 loops of New Town without getting out in between. even though the Hurricane is a top-of-the-line wetsuit, my crappy old sleeveless is way more comfortable!
11 AM
Bike 4:43:00 [3] 73.0 mi (15.5 mph) +2600ft
ahr:138 shoes: Orbea Ordu
pretty great ride. i got aggressive with my hydration (4L) and nutrition (1500cal) and surprise! made a big difference! mostly easy riding with some IM tempo in the middle. wasn't intending on riding with a group but it worked perfect, was with 3 others from New Town, across the GE Ferry, to Hardin, where I split off to do my own work, and then we randomly (unplanned) met up again on the GE Ferry return trip for an easy spin back! HOT out today. Calhoun County is pretty awesome riding.
Friday May 25, 2012 #
Event: Horsey Hundred
5 AM
Run 1:55:00 [3] 10.0 mi (11:30 / mi) +150ft 11:20 / mi
ahr:143 shoes: Brooks Racer ST U8 I
supposed to be a 6mi MAF, but when I got to WU campus, the track was closed for infield repairs. I hopped the fence anyway and got in 2.5mi before the AD showed up and kicked me out. so then I just ran loops around the tennis courts to finish out the time. hot n humid out!
4 PM
Bike 2:31:00 [2] 37.7 mi (15.0 mph) +580ft
ahr:123 shoes: Orbea Ordu
relaxing, easy spin up RFT to kick off what will probably the most biking i've ever done in a 4-day period. bring it on. thought about returning on the IL side like Rick suggested but my mind just couldn't handle another level of complexity, it's friday!
Thursday May 24, 2012 #
5 AM
Swim (SCY) 1:00:00 [3] 1.65 mi (1.6 mph)
not a stellar swim. im pretty behind on sleep this week and it's showing.
Wednesday May 23, 2012 #
Run 2:20:00 [3] 13.8 mi (10:09 / mi) +600ft 9:45 / mi
ahr:151 shoes: Brooks Racer ST U8 I
awesome awesome run. 2hrs easy, 20min hard, felt awesome the whole time. brought tunes with me, something i rarely do, but it was like audio gel, totally pumped me up the whole time and i was grinning even during the hard stuff.
http://youtu.be/fyxKJD-52Po
AND
http://youtu.be/iEPTlhBmwRg
http://youtu.be/fyxKJD-52Po
AND
http://youtu.be/iEPTlhBmwRg
Note
going to see Chrissie Wellington tonight! so incredible. triathlon is lucky that one of its top professional athletes has her head screwed on straight.
Tuesday May 22, 2012 #
6 AM
Run 33:00 [2] 2.5 mi (13:12 / mi) +100ft 12:43 / mi
ahr:130 shoes: Brooks Adrenaline II
mega easy jog around FP. mega nice morning.
5 PM
Bike 1:30:00 [2] 22.0 mi (14.7 mph)
shoes: Orbea Ordu
mega easy spin up the RFT to Chain of Rocks. even in this industrial corridor i saw 5 turkeys and 2 hawks!
Monday May 21, 2012 #
5 AM
Swim (CSPM SCY) 1:15:00 [3] 1.98 mi (1.6 mph)
Master's, found it easy to keep up on the easy/moderate stuff but dropped like a bad habit on the fast stuff.
Sunday May 20, 2012 #
Event: SLOC - Queeny Park (SSS #1)
8 AM
Bike 4:50:00 [3] 72.0 mi (14.9 mph) +4600ft
ahr:134 shoes: Orbea Ordu
long, easy ride. from Queeny almost out to Labadie. not impressed with the oiling job on Woods/Melrose, it's so messy, i feel like my friend just got a bad haircut! offended!
did much better with heat/hydration/calorie management today, but still need to put more down the hatch. started the ride pretty depleted but made myself drink lots. did have some low moments in the middle. it's just amazing to me how much a few hundred calories can almost instantly improve my outlook on life. today, those calories came from Hostess mini-donuts, delicious. think i can work those into my official IM nutrition plan?
did much better with heat/hydration/calorie management today, but still need to put more down the hatch. started the ride pretty depleted but made myself drink lots. did have some low moments in the middle. it's just amazing to me how much a few hundred calories can almost instantly improve my outlook on life. today, those calories came from Hostess mini-donuts, delicious. think i can work those into my official IM nutrition plan?
2 PM
Orienteer 46:00 [3] *** 3.5 km (13:09 / km)
12c shoes: NB 786 II
late getting back to Queeny but still able to get round the Green course. probably a good thing i was late because i got to be there for Erin's STEALTH finish!! had no idea you were in town Ice!!! so glad i got to say hi. anyway just romped through the Green, pace and nav were both pretty bad but it was mentally AWESOME to be on a map.
pretty tired after this weekend. but two more weeks of build before IM. stacking up training like this really motivates me, almost more than racing.
redline was 3.5km but my GPS says 3.5mi traveled, whoops!
pretty tired after this weekend. but two more weeks of build before IM. stacking up training like this really motivates me, almost more than racing.
redline was 3.5km but my GPS says 3.5mi traveled, whoops!
Saturday May 19, 2012 #
9 AM
Swim (OWS) 1:02:00 [3] 2.17 mi (2.1 mph)
3 full loops of New Town then i got pulled for being in the water past 10a on my 4th loop. oh well.
11 AM
Bike 4:05:00 [3] 69.0 mi (16.9 mph) +1800ft
ahr:146 shoes: Orbea Ordu
i seriously underestimated the heat today. ran out of water at my turnaround point where there aren't exactly a lot of gas stations to refill. rolled past some houses with hoses but i am such a pansy about asking for things that i kept going til i found a church with attached school and playground and...water fountain!! score. the last 30 minutes were HIM effort and holy cats it felt HARD. dug deep and good thing i was riding solo so no one else had to hear my very loud pep talks. :)
3 PM
Run (Brick) 1:15:00 [3] 6.5 mi (11:32 / mi)
ahr:144 shoes: Brooks Racer ST U8 I
the plan was to jog on this new bike path that actually has elevation gain but 10 minutes into the run I knew I needed to stick close to New Town in case I couldn't get my body temp under control. which I did, eventually, thanks to some sprinklers and an outhouse with cold running water. finished up smiling but way more tired than i anticipated. guess the first hard workout on a 90F day will do that to you.
Friday May 18, 2012 #
5 AM
Run 1:10:00 [3] 6.3 mi (11:07 / mi) +100ft 10:57 / mi
ahr:142 shoes: Brooks Racer ST U8 I
to WU track, 3mi @MAF, then home. such a beautiful morning. mental jukebox cued up:
http://youtu.be/LM8JhvfoqdA
and
http://youtu.be/44A9iDQNrss
http://youtu.be/LM8JhvfoqdA
and
http://youtu.be/44A9iDQNrss
6 PM
Swim (SCY) 1:10:00 [3] 1.98 mi (1.7 mph)
main set 50x50 paddles/buoy/band! went pretty smooth.
8 PM
Note
Today I read 2 incredible articles. Those, coupled with 1 I read earlier this month, are going to be my motivational cornerstones for the last push into CdA. Here they are, in order of discovery:
1. Who Is Sarah Piampiano - http://triathlon.competitor.com/2012/04/features/w... - it totally motivates me that at least PRO triathlete gets up at 4.30am to swim. i've been kinda bummin lately about my job eating up lots of prime training time but hearing about top athletes putting in long days makes me feel better. companion article written by Sarah's coach is also worth a read, here: http://www.purplepatchfitness.com/news/one-win-doe...
2. Before Breakthrough Training, Chop Wood, Carry Water. After Breakthrough Training, Chop Wood, Carry Water - http://www.endurancecorner.com/Mike_Corona/breakth... - i read this this morning and posted it to twitter immediately. "Realize that anything worth working towards is never truly achieved" totally hits home with me and my evolving views on training lots...it is never 'over' and best results come from being consistent. and the important realization that while my athletic talent may not be anything special, my dedication can be.
3. The Road to Zion - http://slaterfletcher.com/2012/05/the-road-to-zion... - Slater is on my AP favorites and a big role model for me, he puts in some awesome training but in a mega-motivating way...appreciating the many gifts that allow him to experience life that way. i think it's awesome that he uses dream-crushing as an adjective but not in a competitive, "I'm gonna kill your soul" sort of way; it's about chasing down your own personal hopes and fears. follow-up race report here: http://slaterfletcher.com/2012/05/zion-100-race-re...
1. Who Is Sarah Piampiano - http://triathlon.competitor.com/2012/04/features/w... - it totally motivates me that at least PRO triathlete gets up at 4.30am to swim. i've been kinda bummin lately about my job eating up lots of prime training time but hearing about top athletes putting in long days makes me feel better. companion article written by Sarah's coach is also worth a read, here: http://www.purplepatchfitness.com/news/one-win-doe...
2. Before Breakthrough Training, Chop Wood, Carry Water. After Breakthrough Training, Chop Wood, Carry Water - http://www.endurancecorner.com/Mike_Corona/breakth... - i read this this morning and posted it to twitter immediately. "Realize that anything worth working towards is never truly achieved" totally hits home with me and my evolving views on training lots...it is never 'over' and best results come from being consistent. and the important realization that while my athletic talent may not be anything special, my dedication can be.
3. The Road to Zion - http://slaterfletcher.com/2012/05/the-road-to-zion... - Slater is on my AP favorites and a big role model for me, he puts in some awesome training but in a mega-motivating way...appreciating the many gifts that allow him to experience life that way. i think it's awesome that he uses dream-crushing as an adjective but not in a competitive, "I'm gonna kill your soul" sort of way; it's about chasing down your own personal hopes and fears. follow-up race report here: http://slaterfletcher.com/2012/05/zion-100-race-re...
Thursday May 17, 2012 #
11 AM
Run 1:43:00 [3] 10.25 mi (10:03 / mi) +500ft 9:36 / mi
ahr:148 slept:8.0 shoes: Brooks Adrenaline II
long run at lunch, mostly easy with some HIM pace at the end.
Wednesday May 16, 2012 #
6 AM
Swim (SCY) 50:00 [3] 1.42 mi (1.7 mph)
slept:6.0
sorta easy swim
Tuesday May 15, 2012 #
5 PM
8 PM
Run (Brick) 27:30 [3] 2.7 mi (10:11 / mi)
ahr:142 shoes: Brooks Racer ST U8 I
mellow run off the bike through FP as the sun was setting. saw lots of mallards. i like ducks.
Monday May 14, 2012 #
5 AM
Swim (CSPM SCY) 1:15:00 [3] 2.22 mi (1.8 mph)
slept:5.0
Master's lane 6. felt pretty decent in the water. we had an odd main set: 3x(225 on 3:30 then 150 on 2:30). i swam it as the 225 hard then 150 easy. after practice i still couldn't figure out what the point of the set was and asked the coach (Hap). He wanted us to swim the 225 moderate and the 150 really hard (trying to simulate a broken mile). oops. good swim though.
Sunday May 13, 2012 #
8 AM
Run 1:25:00 [3] 8.0 mi (10:37 / mi) +290ft 10:16 / mi
ahr:145 slept:8.0 shoes: Brooks Adrenaline II
easy jog with MK, then last 20 minutes hard-ish. hamstrings got all complainy like they did at knoxville but this time i shortened my stride, upped cadence, and made them work.
5 PM
Swim (SCY Flop) 35:00 [2] 0.97 mi (1.7 mph)
slept:1.0
easy flop
Saturday May 12, 2012 #
9 AM
Swim (OWS) 1:10:00 [3] 2.17 mi (1.9 mph)
slept:8.0
3 laps of New Town, then an extra 1/2 km or so to help pull in buoys. you know, like control pick-up, except in the water.
12 PM
Bike 1:13:00 [3] 18.5 mi (15.2 mph)
ahr:137 shoes: Orbea Ordu
easy spin to/around Greensfelder to soak up some mtb mojo. stopped and cheered for about a lap, saw some cool kids crushing it. can't wait to get back with these people in a few months.
7 PM
Run 39:00 [3] 3.7 mi (10:32 / mi)
ahr:142 slept:1.0 shoes: Brooks Adrenaline II
easy jog around the hood. legs were kinda flat at the start but then got more comfortable each passing minute.
Friday May 11, 2012 #
5 AM
Bike 1:13:00 [2] 17.5 mi (14.4 mph) +700ft
ahr:133 slept:6.5 shoes: Orbea Ordu
getting back into training with a little morning ride around FP.
Thursday May 10, 2012 #
6 AM
Swim (SCY) 30:00 [3] 0.96 mi (1.9 mph)
Wednesday May 9, 2012 #
Walk 30:00 [2]
shoes: Nike LS Trail
Tuesday May 8, 2012 #
Note
(rest day)
another rest day, got a massage
also did some post-race analysis with FPC and looking at my HR files, we decided that I probably overbiked a TINY bit, like the smallest bit possible. which actually makes me really happy because that's what i was going for...trying to find the line between biking smart fast and stupid fast.
then on the run i totally under-fueled. which is a little bit embarrassing to me since i take pride in paying attention to my nutritional needs. but when my pace started to tank, my HR did too which leads us to believe the slow-down was a fueling issue instead of fitness issue (if it was fitness, HR would have stayed the same while the pace slowed). so for CdA I need to by hyper aware of this. I probably should have paid attention to the HR information on my Garmin more than i did.
all in all, good lessons learned. a very useful race in all aspects.
also did some post-race analysis with FPC and looking at my HR files, we decided that I probably overbiked a TINY bit, like the smallest bit possible. which actually makes me really happy because that's what i was going for...trying to find the line between biking smart fast and stupid fast.
then on the run i totally under-fueled. which is a little bit embarrassing to me since i take pride in paying attention to my nutritional needs. but when my pace started to tank, my HR did too which leads us to believe the slow-down was a fueling issue instead of fitness issue (if it was fitness, HR would have stayed the same while the pace slowed). so for CdA I need to by hyper aware of this. I probably should have paid attention to the HR information on my Garmin more than i did.
all in all, good lessons learned. a very useful race in all aspects.
Monday May 7, 2012 #
Note
(rest day)
Sunday May 6, 2012 #
Event: Rev3 Knoxville HIM
7 AM
Swim race (OWS) 36:37 [4] 1.2 mi (2.0 mph)
not that great of a swim. we were late getting out of the hotel so had to skip the warm-up jog, and in the water it took a long time to get my breathing into a manageable rhythm. stopped about 5 times at various points on the course to get a better sight and a deep breath. lots of room for improvement here.
8 AM
Bike race 2:57:47 [5] 56.0 mi (18.9 mph) +3900ft
ahr:171 shoes: Orbea Ordu
highlight of the day. the goal here was to bike HARD, and i did, and had fun doing it. my lackluster swim gave me lots of people to pass and I mowed through the field. wheels and helmet were a treat. tummy was not ever 100% happy, but i spaced out my calories enough that it managed. the course was so fun, good climbs/descents/turns, good pavement, beautiful country. really pleased with this effort.
11 AM
Run race 1:52:36 [5] 13.1 mi (8:36 / mi) +500ft 8:18 / mi
ahr:168 shoes: Brooks Racer ST U8 I
aaand the run. by this time it had gotten quite hot. first four miles i tried to run relaxed and did a tummy assessment...did i need fluid? salt? calories? all of the above? the aid station pretzels looked very tasty so i decided it was salt i needed most. luckily they had salt pills which are easier to eat. middle 5 miles were about keeping cool and running strong. then the last 4 miles i kind of petered out. i was alone on the course, hamstrings hurting, and struggled to find motivation to throw down more 8:30 miles. luckily i did not get re-passed by the women i had passed about mile 8 or 9. good learning experience.
finished 2nd in my AG and 6th female overall.
finished 2nd in my AG and 6th female overall.
Saturday May 5, 2012 #
Event: Bonk Hard Smithville 8hr AR
1 PM
Swim (OWS) 10:00 [2]
easy flop in the river with Katie. my borrowed wetsuit is awesome.
Friday May 4, 2012 #
5 AM
Bike (Trainer) 50:00 [3]
ahr:142 shoes: Orbea Ordu
last official session before Sunday, some short race-pace intervals on the trainer. I spent yesterday running around picking up borrowed race bling (full carbon 808s, aerohelmet with flames, the usual) but it's finally all packed. hitting the road for Knox at lunch today.
Thursday May 3, 2012 #
6 AM
Swim (SCY) 40:00 [3] 1.08 mi (1.6 mph)
with some descending 100s.
5 PM
Run 41:00 [3] 3.7 mi (11:05 / mi)
shoes: Brooks Racer ST U8 I
forgot HR strap, but that allowed me to focus more on actual race pace instead of race HR. body feels pretty good. if anything, i am TOO relaxed. hoping that the race-day atmosphere will remind me that i have serious work to do.
Wednesday May 2, 2012 #
2 PM
Swim (SCY Flop) 20:00 [2] 0.57 mi (1.7 mph)
slept:8.0
another weird work sched with time for an afternoon flop. last day of training today. i am relieved to finally be back in charge of my own schedule. on any other week besides a taper, i would have probably flipped out on a few people by now.
6 PM
Run 45:00 [2] 3.8 mi (11:50 / mi)
ahr:140 shoes: Brooks Adrenaline II
easy jog around the arch. hot out today, and happy that i got to spend a little time in it since forecast for knoxville is steamy.
Tuesday May 1, 2012 #
7 PM
Bike 1:04:00 [2] 15.0 mi (14.1 mph)
ahr:118 shoes: Orbea Ordu
got out of work super late (not pleased) so a late start on the ride, but a really nice warm evening and pretty sunset.
8 PM
Run (Brick) 45:00 [2] 3.9 mi (11:32 / mi) +160ft 11:06 / mi
ahr:131 shoes: Brooks Adrenaline II
probably the easiest brick i'll ever do. ran over to the FP fountains to see this: http://pavementdominoes.blogspot.com/2012/04/most-...