Tuesday, January 26, 2010

week: 1/18-1/24

This was California's BIG STORM! It sucked. We are definitely not used to 7 STRAIGHT days almost completely filled with rain. Ugh. But even with the weather, I had a surprisingly good training week.

Monday 1/18
I had the day off from coaching since I coached Saturday and Sunday. Now, according to my training plan that Sat and Sun needed to have a LONG ride and a LONG run. So, since I had the whole day (and running is what most needs to be worked on) I was going to get in a LONG RUN. Well, I found (what I thought was) a break in the rain, headed out for a 18 mile run, ALONE. Well, after getting DUMPED on and with soggy socks and miserable by myself. I came home at mile 8.
total: 8 mi
Drew came over, we played games, and had hot coco! Then me and Nathan went up to my parents house for dinner with a new couple from church. The power went out, and we played more games in candle light!

Tuesday 1/19
Pissed off at rain. Can't run outside. Don't have my bike to ride inside. So, what else is there to do??
TVM Masters
You can always do this in the rain. I wore dark goggles....MISTAKE!
total: 4000yds
Funny story... nothing to do with IM training. I head to coaching in the evening on Tuesday in the storm. My poor little 10 and unders got HAILED ON, HARD! Swimming in hail is one of those experiences that EVERY little swimmer has and remembers, so it was fun to experience that with them (but boy oh boy was it CHAOS!). Then it thundered/lightning .... so lucky them, they got out. My big LAC kids (11-13yrs) who swam 1.5hrs later were jealous of the little ones, mostly b/c they had to stay in the whole time! ;)

Wednesday 1/20
MORE RAIN! But luckily I have my bike back!
Trainer Ride
I did a 1.5 hr Spinnerval DVD. It was good, nice to work hard on the trainer/bike for over 1 hr. Sat next to a window and pretended I was outside, wind in my hair, tongue hanging out. :)
total: lets say 25 miles
TVM Masters
Yay, finally a double workout. Slacker. And I remember this workout, b/c it was good (for me)! To preface, I had a coaching conference the first weekend in January and one of the big things we learned and are adapting to our program at LAC is basically Distance Per Stroke (DPS) and working with a crazy kick. Less plain "kicking" sets only, and more working on strong kicking WHILE swimming a long, efficient, strong stroke. I am a kinesthetic learner, and I like to practice what I preach, so I've been trying to lower my DPS count and keep a 6 beat kick ALWAYS! With the idea that, where I fail in sets, the kids I coach might also fail - and how to not let that happen etc. Oh boy...I haven't held a 6 beat kick consistently for years! The set was 2x(4x200) descend 1-4 to 90% and then 5-8 to 100%. I did the whole thing with a stroke count of 13-14 (except # 8 which at 100% was 15) and kept a 6 beat kick the WHOLE time. It kept my HR down, I felt efficient, and still had good time (#4 was 2:15 and #8 was 2:11).
total: 4500 yds

Thursday 1/21
Tempo run with Mindy. We were going to do out 9 mile route in REVERSE to try the hills in the beginning of the run, and not the end. It was fine, I could've left Mindy and ran faster but I wanted to stay with her. (She probably has a reason to hold back and not push to breaking point EVERY tempo run....is what I'm thinking). We actually made it 6 miles before the rain came! YAY!!!
total: 9 miles @ 8:49/mi pace
Nathan had the day off (randomly) so I stayed home from swimming today. Instead we listened to the rain, I baked chocolate chip cookies, I stretched a lot, and we watched a movie before I went to coach.

Friday 1/22
I knew I had a long ride on Saturday and a long run on Sunday, so I think I took the day kindof light in prep.
TVM Masters
I came. I swam. I showered.
total: 4000yds
We went out with Heidi and Bryce to bowl. I SUCK AT BOWLING. Even in our third round of bowling, everyone else was now "playing around" (grannys, between legs, left handed etc) and I was still trying my hardest..... I still LOST. haha. Stupid bowling.

Saturday 1/23
This was the FIRST day all week that rain was not in the forecast. So, we were all DYING to get outside.
Met everyone for a 8am departure time. It rained up till 7:30am (which sucked) so the ground was still wet. We rode from Dublin to Alamo/Walnut Creek - along the base of Mt. Diablo on Tassajara - along Highland to the Altamont Pass - and then up the backside of Patterson Pass (which is not easy). It felt GREAT to get out and ride long, though my legs could tell the difference b/w a trainer and real riding (and my lack of time on the bike in general).
total: 80 miles
With running tomorrow - please oh please let my legs be fresh.

Sunday 1/24
I got forwarded an email from Mindy about a group run, 7am, from Noahs Bagels. I've run with them before, definitely slower and less experienced - but kept up mostly. This morning there must have been 30 PEOPLE! OMG - was I intimidated. There were 3 distance runs offered: 11 mile, 17 mile, and 20 mile. Mindy and her friends, who are all doing the Napa Marathon, were on track for the 20 miles. I said I'd love to do the 20 miles, but I'd plan on 17 miles and if I felt good I'd go for 20 miles. So, I started with them and felt good. I still did 17 miles, I didn't need to get in 20 yet. Plus, my BUTT hurts - doing research I think its either sciatic nerve or piriformis.
total: 17 miles @ 9:25/mi
I sat and church, and tried to stretch while drinking my chocolate milk. Ate a big chipotle burrito bowl. And went to register with Heidi for her wedding. :)


time: 21 hrs 10 mins (I think thats my highest)
ytd time: 297 hrs 5 mins

time: 4.5 hrs
ytd time: 99.5 hrs
distance: 12,500 yds
ytd distance: 387,500 yds

time: 8.5 hrs
ytd time: 119 hrs
distance: 105 mi
ytd distance: 1,657 mi

time: 5 hrs 10 mins
ytd time: 58 hrs 55 mins
distance: 33.5 mi (my highest!)
ytd distance: 338 mi

week: 1/11 - 1/17

I'm behind again...sorry. I realize theres no pictures too. They are all on facebook, and to coordinate them with blog posts seems like too much time (but of course would make the blog better).

Monday 1/11
Did a brick with Izzie. Rode most of Calaveras (we both wanted to swim, so turned around accordingly) and ran the Kane Trail with Tank. Because I had the dog, I ran at "dog pace."
total: bike 30mi + run 3mi
TVM Masters
I came. I swam. I showered.
total: 4000yds

Tuesday 1/12
Looking back at my log, I don't remember what really happened this day. I really should've rode my trainer, but for some reason I only swam.
TVM Masters
I came. I swam. I showered.
total: 4000yds

Wednesday 1/13
I had an interval sprint workout to do. I decided to take Tank with me, figuring he would catch up to me on the active recovery in between sprints. Well, Tank was hilarious. It was partially drizzling here and there, the ground was wet, and things were fresh. Tank was in EVERY puddle and little pond along Kane Trail. He was WAY more entertaining than my sprints. ;)
total: 4 mi
TVM Masters
Sorry, I didn't write down any of the workouts this week. So, I don't remember what we did. Must not have been that hard (or I'd remember).
total: 4000yds

Thursday 1/14
Met Mindy for our tempo run. I know, with sprints yesterday how smart is that? Oh well, this week was kindof weird training patterns anyways. We wanted to do 10 miles, but only ended up with 9.5 miles. And once I'm "back at the barn" and not hit mileage, I do not go farther past my car etc....its just too depressing for me. This was the first time I BEAT Mindy! I left her on some hills. She wasn't feeling 100%, but I was still proud of myself. Avg pace was 8:38/mi! For a hilly 9.5mi thats great!
total: 9.5mi
Then I took my bike to REI for Jimmy to work on. I was hoping it could be done in 1 day, b/c people were riding Hamilton Friday morning. Needless to say I didn't get the bike back till Tues (1/19). But, Jimmy was doing me a favor so beggers can't be choosers.

Friday 1/15
TVM Masters
I came. I swam. I showered.
total: 4500yds
Heidi and Bryce (newly engaged, and I'm in the bridal party) came over for dinner and games! I made a new homemade chili recipe in the crock-pot, Nathan made cornbread, and we played Canasta (yes, we are all mid-20's and playing my grandma's card game on a Friday night) :)

Saturday and Sunday
I had to coach both days. I was planning on doing some trainer rides at night, BUT the bike was in the shop. The weekend was the start of the California storm....so, sitting outside for 8 hrs in the rain to watch the swimmer kids was, umm, "great." Most of my swimmers did fabulous, so I can't complain too much.


time: 10 hrs 50 mins (ouch)
ytd time: 265 hrs 55 mins

time: 6 hrs
ytd time: 95 hrs
distance: 16,500 yds
ytd distance: 375,000 yds

time: 2 hrs
ytd time: 110 hrs 30 mins
distance: 30 mi
ytd distance: 1552 mi

time: 2 hrs 50 mins
ytd time: 53 hrs 45 mins
distance: 16.5 mi
ytd distance: 304.5 mi

Tuesday, January 12, 2010

Weekly Totals

Weekly Totals

Time: 16 hrs 50 mins
YTD Time: 255 hrs 5 mins

I calculated my YTD distance: 2,027 miles of swimming, biking, and running!

time: 4 hrs 30 mins
ytd time: 89 hrs
distance: 12,500 yds
ytd distance: 358,500 yds (that is: 217 miles!)

time: 8 hrs 5 mins
ytd time: 108 hrs 30 mins
distance: 89 miles
ytd distance: 1,522 miles

time: 3 hrs 15 mins
ytd time: 50 hrs 55 mins
distance: 20 miles
ytd distance: 288 miles

back on track....

Week of 1/4-1/10

Ran to TVM swim practice and felt like my HR was about to pop out of my head....uh oh did I lose fitness already?! I ran home too... it wasn't that pretty.
total: 7.5mi
Why so hard on Monday huh Daniel? Maybe b/c I ran there..AND I have not been swimming much lately. Time to burn off some Christmas cookies.
total: 4000yds

DOUBLE DIABLO! Yes, 2 weeks in a row doing it TWICE! This time was A LOT harder. I think b/c I went faster on the first time up. I did NOT want to do it twice, good thing I have hardcore training friends. Lee joined us - he is a pro triathlete and super talented old guy! (hes 60 with a body of a 40 yr old!)
total: only 50miles but over 7,000ft elevation gain
Oh boy did I need it!
total: 1 hr of glorious pain

TVM Swim
I was looking for a recovery swim after yesterdays ride....well, with overachievers in my lane that did not happen! The set was 3x(4x150), Round 1 @ Fastest Send-Off Possible +10, Round 2 @ FSOP +5, Round 3 @ FSOP. I wanted an easy 2:00, 1:55, 1:50....but I knew that wasn't going to happen when Karin and Scott were in my lane, so I crossed my fingers for 1:55, 1:50, 1:45. Well, Scott wanted to go 1:50, 1:45, 1:40.....and crazy Karin (former Olympian..I guess shes talented or something ;) ) agreed! UGGGHHH! Well, thank GOD after the first round on the 1:50 Karin said 1:40 would be out of reach....we kicked Scott out to do the 1:40's on his own and I led 2 rounds @ 1:45 (which is STILL NOT EASY!). I'm tired. Tim was also there, floating in the back, doing his own interval. ha.
total: 4500yds
I DID get on my trainer at night, even though I really didn't want to. (Pat myself on my back). I did 3x8mins @ zone 3/4..supposed to be zone 4 but it was SO HARD for me to get my HR up there. Stayed on the bike for about 1hr 15mins
total: lets say 20mi

Met Mindy (Boston Marathoner) for our tempo run. I had warned her about my Mondays performance and she was more than welcome to drop me and go off faster. She said she was not too motivated herself and we'd see how we'd do. The goal was to go 10 miles and we were going to run our 9 mile loop and change a bit to what we'd expect add 1 mile. Well, that change added a HORRIBLE hill and actually was a more efficient loop and it was 9 miles exactly, and since it was a HARDER 9miles we stopped. When we looked at our garmins we were happy with the results....avg pace was 8:36!! WOW. Last time 9 miles with less hills was 8:48...awesome improvement. (I won't tell you my avg HR though)
TVM Swim
EASY PLEASE EASY! I'm tired. After (basically) a 3 week break I'm not used to all this training! I actually got into lane 5 at practice (b/c it was empty). Of course, more people came and I had to move up. But why was I made to lead my lane!? I forget what the set was....speed day with a ton of 75's IM and free on a fast interval. I did get out early... I was so done.
total: 3800yds

Did a brick with Izzie. I needed a long one. But at this point of the week I was beyond fatigued. We decided to make 2 loops on an easier ride. It was shorter, but I'm ok with that. Then we ran a loop around Izzies neighborhood....HOLY HILLS IZZIE! She did great, we held 9:20 with some gnarly hills.
total: 20 miles + 3.5 miles
TVM Swim
Did NOT happen. I went to take my bike in for some work only to find out that it would cost $300!! Sorry, too much for me - I'll take my bike to Jimmy!

Saturday & Sunday
We had a swim coach conference up in Napa. Cooper, Alex, and I went from LAC. Plenty other of Pacific coaches were there, so it was quite social. It was a good weekend! Great speakers, lots of learning, and a good chance to bond with Cooper and Alex a bit more! (No workouts)

Monday, January 4, 2010

Holiday Season

Lisa's insight:
Well, I've blogged just about as much as I've trained the past few weeks!! Its rough during the holidays, life is so busy (of wonderful things). Normally, I would become guilt-ridden about how much I wasn't doing, falling off track, and just plain depressed - but I decided to look at my fitness in a much more REALISTIC way. (Don't get me wrong...all of you "super active people" know that there is a natural/healthy depression that comes with not working out, so I'm not denying that healthy reminder) But, I am NOT a college athlete anymore. I do NOT have to keep a certain level of achievement to earn money. I do NOT have a coach breathing down my neck if I miss a practice (though I never missed anyways). AND the biggest thing....... I do NOT WANT to have athletics be my BIGGEST priority in life anymore!!! Swimming was MY LIFE for so many years thats it was nice once I got married to have MY HUSBAND be my biggest priority. Family is the real deal. And what other time of year is family so important as in the holidays. So, it was a good "test" to see if I could LET GO of the athletics/training and enjoy all the time, prepping, shopping, partying, eating (good and bad) with my real lives priority.


Here is a short re-cap of the December training...

Week: 12/7-12/13
Freezing. Monday we ran the Ridge in snow! Swam in cold. Tuesday I did a trainer workout. Feeling sick. Wednesday was our 2nd Anniversary. Thursday was a good, fast tempo run. Out in Stockton (in the rain) all weekend at a swim meet.

Week: 12/14-12/20 (a descent week!)
Monday and Tuesday were both swim and trainer rides. Christmas shopping 1/2 done. Wednesday swim. Thursday was a good 8mi tempo run. Friday was a Parker Family Ladies Day in San Fran - VERY FUN!! Saturday we rode with ClubSport to DelValle. Sunday was the longest run I've done in my life!!! 17 MILES! Holy crap did my BUTT hurt by the end. We held 9:29/mi which is great, especially b/c our route had hills. I was SO happy.

Week: 12/21-12/27
We had a lot to plan, buy, and do for the White Family Christmas'....I was a "bit" stressed. All I did was ride Diablo with Izzie and Dana IN THE RAIN (sucked and freezing) on Monday. I finished my Christmas shopping on Monday. Did NO TRAINING Tuesday and Wednesday. Thursday was a good Christmas Eve tempo run with Mindy, 9 miles at 8:49/mile. And that was it for the week. YUKA AND TADASHI GOT MARRIED ON SUNDAY. We drove down to LA Sunday (12/27) morning and came home Monday morning.

Week: 12/28-1/3
Monday we drove back from LA. Tuesday we rode Mt. Diablo TWICE - not an easy ride 1 time! (and still COLLLD - and took 5hrs). Wednesday I got in the water for the first time in 2 weeks! HOLY CRAP I miss the water. Thursday was New Years Eve. The team I coach for gives the kids a "hell practice" for New Years Eve. It was 110x50's for my little 10&unders, 110x75's for the 11&12's, and 110x100's for the high schoolers. Its totally doable - just more of a monotonous and psychological set. So, I got in for the first time with the kids and did the 110x50s with my little munchkins, and once we finished I went over with my 11&12's and finished up about 40x75's with them. We went to Kirkwood right after that for New Years Eve weekend. It was FUN! We did not downhill ski b/c Kirkwood had a power outage b/c generators caught on fire. So we cross country skiied on Friday and snowshoed on Saturday. Sunday was "take Christmas decorations down" day, Church, and laundry.

HAPPY 2010!!! Heres to a year of goals, accomplishments, sweat, and love from family and friends!!! :)