Must've been wet on the road b/c I did a 1.5hr trainer ride and then took Tank for a run on Kane Trail. I think this brick was more for Tank than for me; therefore, the run was at "dog pace." We were out for 40 mins and we only "ran" 20 of those minutes, for a total of 2 miles. But, my legs felt great - so thats good (and the dog got tuckered out a bit).
total: 1.5hrs + 20mins
Monday Monday Monday. I'm really getting my DPS down (and comfortable) and maintaining a 6 beat kick the whole time. This is not ANYTHING that will benefit me in the Ironman, but in pool racing and just the simple act of discipline makes me happy! :)
The plan today was clean the house/run errands in the morning, swim masters at lunch, and the do a speed/interval run before coaching. Well, let me tell you about masters...
It was distance day. Which is fine, just always hard. I say hard b/c I was a distance swimmer, so I know how things should be swum.....BUT when you don't train distance its nearly IMPOSSIBLE to do it right/fast/smart. The main set today was:
1x1650 (you had 3 options: 1 - do it straight through, 2 - do 16x100 on FSOP + 50 fast, 3 - do 3x500 descend 1-3 and then a 150 fast)
1x1000 (negative split)
In lane 1 today was me, Karin (former Olympian and pro triathlete), and Doug (more of a newbie to lane 1, good swimmer, but not at distance - he knew he'd be getting lapped today). We decided that for the 1650 we'd do the 3x500 option. I led the lane and paced us well and smart. First 500 was a 6:15 (1:15 pace). Second 500 was a 5:57 (1:12 pace). And third 500 was 5:48 (1:10 pace). And then a 150 fast @ about 1:45. Good! The 1,000 negative split went well - I went out a little too fast in the first 200 and dialed it back. I was able to negative split only by about 5 seconds, but to be able to do that without training distance is great! 1,000 time was 11:48. Now, the 500 fast. I am pretty much toast at this point in the practice from swimming so fast. I KNOW KARIN ALWAYS FINISHES STRONG. So, I bust my butt, Karin beats me by about 5 seconds (which is fine/expected) and I go a 5:53 (which is JUST fine). That set took enough out of me, that I knew I wouldn't be running today! ;)
Izzie had today off and wanted to ride if weather permitted. I said "SURE!" I get a text Tuesday night from Izzie, "I need to get in a brick." I say "Sure, I can do that" then she goes "I want to do a long brick." "Ok, I'm fine with that." And then, "I want to be able to finish before swimming." I finish by "Uh, yeah sure....brrr...ouch...um ok yes."
We start at 7am. Its FREEZING and WAY foggy. (I didn't have lights on my bike - and I really should have for safety). We bike from Izzies house to Del Valle, did both sides and ride back. Its a good ride, 33 miles with a bit of climbing. Now, let me preface that I'm wearing my garmin for the ride and run - so its getting everything. Let me also preface that I know a weak area of mine is fueling while COLD. Why would I want to drink cold/lukewarm liquids when its cold outside? We change at Izzies house and head out on a 8 mile run. The run starts with a MASSIVE hill and then rolling hills after that. Like normal, my feet take about 10 mins to get feeling. I felt "ok" going out. But at the turnaround I just am dying. I had my hand bottle and poured the rest of my perpetuem (that I did not drink on bike...hint, hint) in that. I'm dying more as we go. This was the first time I realized why people do the run/walk technique and plan it into their Ironman. I did walk, at about mile 6, for like 2 mins. Climbed some nasty hills and then it was downhill to Izzies house. PAINFUL. I was able to hold 9:33/mi on the run which I'm actually impressed b/c I was so close to complete bonking. Now, let me tell you what I learned today: my garmin registered that between the bike and run I burned a total of 3700 calories. Now ask me how many calories I took in?! Oh - about 150 calories!!! DDDDUUUUHHH! Thats asking for a ticket to BONKVILLE! Wow, learned my lesson and paid for it as this workout took me 3 days to recover from.
total: 2.5hrs bike (33miles) + 1 hr 20 mins (8miles)
I woke up every 10 mins Wednesday night b/c I had to coach TVM masters at 5am and I was PARANOID I'd sleep through my alarm. I made it there, coached LONG COURSE (I hate both swimming and coaching long course), and tried to take a nap when I got home.
THANK GOD Mindy was on taper!! Mindy is running Kaiser's 1/2 marathon this weekend so was tapering. She wanted to get in a 8-9 mile run, but flat and not super fast. Last week I had told her I'd still like to do it together, and I'd probably run ahead. HA! After yesterdays workout I was happy to run slower. We did a 8.5 mile flat loop and held 9:19/mi. It hurt so much for me, but I'm happy I did it. I know that normally a 9:19 would be cake, so I was ok.
I had to take my car into the shop straight from the run and then my mom picked me up and we went straight to swimming. Now, after bonkville yesterday, coaching at 5am this morning, super stressing about my car (it was way weird), tempo run, and then headed to swim......I WAS DONE!
It was the practice I gave in the morning, changed to yards. I should've made an easier practice.
total: 4500 yds
Done physically and mentally. But, what was such a blessing to my day after all of that, was my neighbor, Kristi, gave me a plate of homemade cinnamon rolls and a trigger point foam roller (its amazing)!! What a sweetheart! That evening, my mom dropped me off to coach and Nathan picked me up. And at night, as I was trigger point foam rolling my butt out in front of the TV Nathan reminded me that I forgot there was a FOMO IM CDA meet and greet tonight! DANG IT!
After reading about the last 2 days I'm sure you're thinking - this girl needs to COOL IT! Don't worry, I'm getting a little more wise about recovery. I stretched for over 1 hr in the morning and swam - thats it.
It was speed day! YAY! I am only excited b/c speed day is the EASIEST day to slack off! Especially when I'm going 5th behind 4 men....haha. I just hold on for a ride. I was totally fine slacking off a bit, but I kept my discipline (not in speed/time but in DPS).
The plan for the day was a 8am, 90 mile bike ride. Well, that got cancelled b/c of rain. I was pissed b/c there was a ride scheduled with people for Sunday, but I PREFER to go to church on Sunday. But since I missed the ride last Sunday and wasn't able to ride today - I planned to go out tomorrow.
Me and Nathan hung out, I stretched a lot (maybe bruising from the roller. ha), and we got a new couch! We'd been searching craigslist for awhile, and while I was on the laptop some lady was moving and had to get rid of a couch tonight (so it was priced to sell...FAST!) We got it! Its great! Buuut- now we have to craigslist our couches - so, they're still sitting in our place....Tank doesn't know which couch to sleep on! ;)
Melinda planned this ride. We met at Tullys in Pleasanton and were going to ride Mines Rd. There were 3 groups - 1 group was riding Mines to the County Line. 1 group was riding Mines to the Junction. And 1 group (Melinda was trying to convince) was riding up the back of Hamilton. Now, I would LOVE to ride the backside of Hamilton, but it is a BEAST of a ride (hard and total 115 miles from Pleasanton), its February (and most likely snow up there), and its superbowl (don't want to miss my beer and nachos!). I was in group 2 (going to the junction and back). Dana's FOMO friend Alexia came out for the ride. I had heard a lot about her. She is doing IM CDA as her first Ironman too! AND SHES IN HER 20'S!! We got to know each other a bit on the ride, and laughed how we mostly hang out with mid-40 yr olds b/c thats who is doing stuff. I think we were both excited to meet a younger athlete. Though, I will say that I was relieved when I heard that on race day she will be 30 (and therefore out of my age group!!). It was a good ride, a bit cold. And I had pull all of group 2 back from The Junction. Once you get over the first 2 climbs its fast rollers for 10+ miles. Usually it ends up being a great pace line, but how did I end up pulling the whole time!? We got back to Pleasanton, I was happy and beat! Enjoying my beer, nachos, and foam roller with the super bowl!
total: 80 miles
time: 24 hrs 25 mins
ytd time: 325 hrs 20 mins
time: 6 hrs
ytd time: 109 hrs 30 mins
distance: 17,100 yds
ytd distance: 416,500 yds
time: 10 hrs
ytd time: 135 hrs 30 mins
distance: 133 mi
ytd distance: 1,875 mi
time: 2 hrs 55 mins
ytd time: 63 hrs 10 mins
distance: 18.5 mi
ytd distance: 365.5 mi