Isn't the endurance world such a roller coaster? Good runs, bad rides, etc.? Today I am on the up swing of that coaster after a 37 mile weekend. Here it goes:
Saturday-The brick I was looking forward to since I haven't done one in a long time. Long swim and moderate ride. I decided to do a TT of the course I will be racing on in a month or so as a tune-up for the Silverman half. Today's session ended up being 1600 meters and 26 mile bike. 2/3 (actually the swim was 100 meters longer than the race but who is counting)of an Olympic distance tri and I was faster. If this was workout compared to the race I did a few months ago RAGE both the swim and the bike were 6 min faster EACH. Longer swim, faster times, and I even had enough left in the tank on the last big climb to sprint to the top. YEAH, IM GOOD WITH THAT. I have not trained like this before and the type of program I am playing with is not common, I didn't know where I as at. Now I'm cool with it. The next question is (and chuck is asking too), how will the long run go the following day?
Sunday-Id say it went a lot better. We ran the same course as last week in reverse. Which means it was a lot more hilly than I thought it was going to be. I didn't have any post tib signs or symptoms until the 8-9th mile or so and it was only slight. 10 miles in approx 1:40 some 12 min faster than last weeks 10 miler with less pain. 9:48ish pace. I had to "detour" to handle some "bidness" (as redhead would say) and I didn't get my watch back on line for about 0.6 miles or so and its too bad because that 0.6 was fast. Pain is a funny thing. I wasn't ever tired today and with no pain I wasn't looking for an excuse to stop. Funny how pain controls that. Feels like my running may be getting on track. So whats on tap for the rest of the week? Here is a tentative plan....Monday-recovery swim, Tuesday-recovery run, Wednesday-off, Thursday-hill repeats (my first attempt at the 3 sisters), not sure about Friday.
Just a note to people finding my blog as I read and connect to yours. I am really enjoying reading all of your blogs and I am impressed with the journeys you all are on to get fitter, healthier, etc. I think it is a really cool thing to hear about runners, triathletes, and nutritionists etc. I am learning from each and every one of you and even some laughing too! quote....
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
Lance Armstrong
Sunday, August 9, 2009
Thursday, August 6, 2009
This week is going to plan so far...
My tendonitis problem seems to be resolving as I was able to run tonight with the least amount of pain in weeks. We will see what the morning brings. Here is my week so far:
Monday: 750 meter recovery swim. I LOVE recovery swims after a long run. I can feel the soreness disappear. I ditched the time so It is not available.
Tuesday: Recovery ride. 15 miles on my 15 mile loop. A bit slow but boy is getting easy. 1:01. Softball at night.
Wednesday: Swam 1750 with intervals. 3 lap stroke drill, 5 laps warm-up 6:03, 3 laps on/3 laps off X 3 on and 2 off. Times are 3:13, 4:11, 3:17, 4:30, 3:23, and cool down at 7:05 5 laps. 1 min faster than the last time I did this. Recovered faster and was tighter on my speed.
Thursday: Here is where it gets good. I havent been very fast for me on the long runs and I thought it was because I didnt get my speed work in. With running difficult should I do a speed workout? I ran 2 miles in the am and it felt good enough to continue but I thought if I push it may be a bad idea. The rest of the day it felt good, so I attempted to another run this evening. It went well. The 2 this morning in 9:22 pace, the 3 this evening 9:20 but the second mile was a 8:50. I havent gone that fast in a while. It felt great. We will know in the am whether or not it was a good idea. Rest day tomorrow, big brick on Saturday, 1250 swim open at the lake and 25 miles on the LV TRI course, which happens to be the same as RAGE. I want to use this Olympic distance tri as a tune-up for the half Ironman. Then 10 miles hopefully on Sunday. Can I shave 20-30 min off this Olympic distance race from April 18, 2009?
One-half of life is luck; the other half is discipline - and that’s the important half, for without discipline you wouldn’t know what to do with luck.
Carl Zuckmeyer
Monday: 750 meter recovery swim. I LOVE recovery swims after a long run. I can feel the soreness disappear. I ditched the time so It is not available.
Tuesday: Recovery ride. 15 miles on my 15 mile loop. A bit slow but boy is getting easy. 1:01. Softball at night.
Wednesday: Swam 1750 with intervals. 3 lap stroke drill, 5 laps warm-up 6:03, 3 laps on/3 laps off X 3 on and 2 off. Times are 3:13, 4:11, 3:17, 4:30, 3:23, and cool down at 7:05 5 laps. 1 min faster than the last time I did this. Recovered faster and was tighter on my speed.
Thursday: Here is where it gets good. I havent been very fast for me on the long runs and I thought it was because I didnt get my speed work in. With running difficult should I do a speed workout? I ran 2 miles in the am and it felt good enough to continue but I thought if I push it may be a bad idea. The rest of the day it felt good, so I attempted to another run this evening. It went well. The 2 this morning in 9:22 pace, the 3 this evening 9:20 but the second mile was a 8:50. I havent gone that fast in a while. It felt great. We will know in the am whether or not it was a good idea. Rest day tomorrow, big brick on Saturday, 1250 swim open at the lake and 25 miles on the LV TRI course, which happens to be the same as RAGE. I want to use this Olympic distance tri as a tune-up for the half Ironman. Then 10 miles hopefully on Sunday. Can I shave 20-30 min off this Olympic distance race from April 18, 2009?
One-half of life is luck; the other half is discipline - and that’s the important half, for without discipline you wouldn’t know what to do with luck.
Carl Zuckmeyer
Sunday, August 2, 2009
Getting back to reality....
Yeah back to work tomorrow. It was very nice to decompress. I am a person who over analyzes things and was indeed in need for some aloha. I hope to incorporate aloha into everything. So far so good. The trick will be allow some aloha to flow throughout the clinic. I have a block review for todays entry so here it goes.
Block 2:
Grade B. Although there was some incredible venues for training the results are not that impressive. Here are the totals for the second block of 10 days:
swimming: 4740 meters
Running: 26 miles with one day of intervals
Biking: 35 miles. Low total but had to change everything around to get Kona in. I am going to have 2 long rides in the next block because of the switch.
The Last few days since I came back look like this:
Friday-4 mile run with avg 9:24 pace
Saturday-played in a softball tournament
Today-Ran 10 miles with some pain. I think my flip-flop use was high and I had trouble with posterior tibialis on the R. A muscle in charge of protecting the arch of your foot but the belly is in the calf. After a few ice baths its back to pain-free with normal walking but I wont run until Wednesday. I am quite slow these days. My running is down. I think sub 2 hour half at disneyland is going to be out. We will see. Swim-good, bike-better but still slow, and run is slow.
Im looking to be more consistent this block. I think I need some leg strength work. I am doing really well with the push up challenge. I can feel and see results already. I am also happy to report that my body circumference measurements are all down. Thats good. I just need them down faster =).
On another note I noticed in the program from the Ironman 2009 there was 30 physical therapists from around the world that competed. I like that. Its hard trying to be a good example. Here is this posts quote:
A trophy carries dust. Memories last forever. - Mary Lou Retton
I hope I never forget my ride in Kona
Block 2:
Grade B. Although there was some incredible venues for training the results are not that impressive. Here are the totals for the second block of 10 days:
swimming: 4740 meters
Running: 26 miles with one day of intervals
Biking: 35 miles. Low total but had to change everything around to get Kona in. I am going to have 2 long rides in the next block because of the switch.
The Last few days since I came back look like this:
Friday-4 mile run with avg 9:24 pace
Saturday-played in a softball tournament
Today-Ran 10 miles with some pain. I think my flip-flop use was high and I had trouble with posterior tibialis on the R. A muscle in charge of protecting the arch of your foot but the belly is in the calf. After a few ice baths its back to pain-free with normal walking but I wont run until Wednesday. I am quite slow these days. My running is down. I think sub 2 hour half at disneyland is going to be out. We will see. Swim-good, bike-better but still slow, and run is slow.
Im looking to be more consistent this block. I think I need some leg strength work. I am doing really well with the push up challenge. I can feel and see results already. I am also happy to report that my body circumference measurements are all down. Thats good. I just need them down faster =).
On another note I noticed in the program from the Ironman 2009 there was 30 physical therapists from around the world that competed. I like that. Its hard trying to be a good example. Here is this posts quote:
A trophy carries dust. Memories last forever. - Mary Lou Retton
I hope I never forget my ride in Kona
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