A close repeat of Monday
AM run 5.5 miles on the Nike chip trail.
Rocked my new Zoot CompressRX Active Calf Sleeves - badass. My calves have had the hardest time adapting to the mileage ramp up. Today I was massaged by Zoot :). I highly enjoyed it.
MTD 99.9 miles/ WK avg 48 miles
PM Spin - 60 min easy / 136 avg watts
I rapped along to Too Short to keep me in Zone 1-2
"These are the tales, the freaky tales...
These are the tales that I tell so well..."
Wednesday, November 18, 2009
Tuesday, November 17, 2009
All I have...
Morning Swim - same set as last week. I really like the 50 repeats
1 x 500 warm up
Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10
40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
Cool Down
1 x 300
Total yardage = 3200 yards
Evening Run ~ Day 17
6.3 miles /8:10 avg - cursed with woman pain for the duration, for the love of.....!
MTD - 94.5
Legs still feel ok....we'll see how the AM chip trail run treats me
1 x 500 warm up
Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10
40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
Cool Down
1 x 300
Total yardage = 3200 yards
Evening Run ~ Day 17
6.3 miles /8:10 avg - cursed with woman pain for the duration, for the love of.....!
MTD - 94.5
Legs still feel ok....we'll see how the AM chip trail run treats me
Monday, November 16, 2009
On and on I go.....
Day 16 - AM Run 9.5 miles
Eh, the run was painfully slow avging 8:55s. Energy was present, the run felt "easy" from a cardiovascular stand point. My legs were fatigued and didn't really feel like moving faster than a turtle. Everyday I wake up and my joints and muscles are stiff and feel like rocks. The side railing to get down the stairs in the morning has become a new found friend. Not sure how this friendship will grow as I continue to use it and abuse it. I just hope my body weight doesn't tear it off the wall. My calves hurt during my run almost daily now. It's odd, they never hurt after, only during and the pain is at the start and last for 30-60 minutes....or however long it takes them to warm up again. I think this is just accumulated fatigue. I'll just keep on keepin on, with one positive foot in front of the other. I'm pretty confident I know my body well enough to back off when need. I've learned lessons....the hard way and will continue to keep myself in check.
Evening recovery spin - 60 mins avg 137 watts
Spin felt fantastic! My Zoot recovery socks did wonders on my calves and the spin felt like the much needed icing on the cake. Topped it all off with a cherry and a session with my foam roller.
I'm tired, time for bed. Life is good :)
Eh, the run was painfully slow avging 8:55s. Energy was present, the run felt "easy" from a cardiovascular stand point. My legs were fatigued and didn't really feel like moving faster than a turtle. Everyday I wake up and my joints and muscles are stiff and feel like rocks. The side railing to get down the stairs in the morning has become a new found friend. Not sure how this friendship will grow as I continue to use it and abuse it. I just hope my body weight doesn't tear it off the wall. My calves hurt during my run almost daily now. It's odd, they never hurt after, only during and the pain is at the start and last for 30-60 minutes....or however long it takes them to warm up again. I think this is just accumulated fatigue. I'll just keep on keepin on, with one positive foot in front of the other. I'm pretty confident I know my body well enough to back off when need. I've learned lessons....the hard way and will continue to keep myself in check.
Evening recovery spin - 60 mins avg 137 watts
Spin felt fantastic! My Zoot recovery socks did wonders on my calves and the spin felt like the much needed icing on the cake. Topped it all off with a cherry and a session with my foam roller.
I'm tired, time for bed. Life is good :)
Saturday, November 14, 2009
A 3 day recap
Friday AM - 60 min "easy spin" avg 130w/ 3 mile "easy" run
Spin was easy and I was happy to have my powertap working again. The run on the other hand was not so easy. It was a chilly 35 degrees outside and we had sideways rain ladies and gentlemen. Within minutes my toes and feet went numb from the cold. The rain poured down and it hit hard. I felt like I was in combat with mother nature and she was kicking my tail.
Saturday - 3 hour muddy trail run - 17.25 miles
I feared this run.
*It would be my longest run to date since IMC
*I would be running the last half alone, which means my mind could turn on me
*It was a mind and finger numbing 30 degrees upon starting and wasn't going to trend up
*This would be day 14 on my 30 day challenge and my calves were starting to yell at me.
I met up with Kyle, Mark, and Mark's brother-in-law at 10am for LSD run along Wildwood. The first half we headed out north.
I ran with Mark all of maybe 30 seconds as he and Daniel zoomed past. They did a quick and easy 20 min out and back. Kyle and I ran the first 45 min out and back together. I immediatly felt pain in my calves and thought it was a bad sign. The trail was muddy. I don't mean a little dirt and mud either. I'm talking about sink your shoes and possibly loose one as the mud monster tries to devour it. I hear it especially likes the taste of Nikes. We took is slow and easy as to not fall on our face or twist an ankle. The first out and back went longer then expect which meant the 2nd one by myself would be a little shorter, I was totally ok with this! The first split we did in 1:45 and covered 9 miles. It was great to have Kyle along as he kept me in good spirits. We chit chatted the whole time which proved to be a great distraction from my achy calves. 75 mins in and my calf pain was pretty much gone.
Part two was done solo. I hit the trail heading south. I kept my GUs on point which kept my mind in the right place. I choose to go south on the second half instead of the first half. I knew the last few miles I would encounter a b^&# of a climb and wanted to suffer in solitude. Oddly enough, I didn't suffer at all. The first 1/2 mile or so of the climb was difficult. I voice came into my head and I remembered something a friend once told. I can't quote him as I don't remember the exact saying but it was something along the lines of "running is the simplest...." It made so much sense. Cavemen used to run barefoot. It really boils down to the root of our existence. I shortened up my steps (Ha! Did ya know that was possible) and hopped up that hill like a bunny in heat. I told myself if at any point I felt fatigued that I could walk up as I know is part of ultra running. Since I am training for an ultra I figured I should put the training points to good practice...BUT I never felt the need to walk. I kept a nice consistent hop up to the top of the hill and enjoyed my recovery flat. Still....I thought by the last mile I'd suffer, and I never did. In fact I felt so energized I started to sprint when I hit the last mile. Lol, that was what we call false perception of energy as my sprint only lasted 1/2 mile. I reached the end, tired but feeling pretty damn good. 80 mins and another 8 miles.
I'm not really sure why I was so scared going into this. I've done the distance before. I've trained in crap-tastic weather before. I've done it solo before. I can't really put my finger on where the fear comes from. But every training session or race I've gone into with fear has turned out to be a successful. I will considerate a necessary evil.
PS - Big thanks to Jesse for letting me borrow her thermal run tights. I think they saved my legs from frost bite.
Post run I strapped ice onto my calves for the ride into town. They didn't hurt but as I'm continuing to run every day I will do whatever I can or know to prevent injury. Picked up 28lbs of ice from the store and sunk into a 15 min ice bath when I got home. Once my skin went from red to purple I drained and defrosted with a hot Lush bomb bubble bath. Ah - utopia.
Mark came over and made Jesse and I Gyros, they were amazing. We preceded to fill our sports bottles with Crown aka Royal and hit up the max train into the city. Not before Kona, Jesse's cat decided to face attack Mark. That's a story for another day though. Along the ride downtown we took lots of crazy pictures and molested lots of random objects. We hit up Life of Riley and I learned how to play pool :). Ok, you got me. Learned is a bit of an exaggeration, but I did managed to hit the ball and one even went in to the hole! And that's what she said :) Anywho, a few crown's and a jagger and red bull and I was done for the night. I was sober enough to remove to take my vitamin I and pedialyte before bed.
Are those bedroom eyes? Nope, we're just tired.
Getting "VALIDATED"
I missed that shot
WTF?
The End
Sunday - Was food/recovery galore day
My day started of stellar as my room mate took me out to breakfast. Sweet potato pancakes, ham and egg whites - mmmm
For lunch I had left over gyros - mmmmmm
During the afternoon I made a lasagna out of whole wheat noodles, italian turkey sausage, tomatoes, garlic, spinach, mushrooms and fresh basil - mmmmmmmmmmmmm
All I did for fitness was my one recovery mile - which was cursed by woman pain. Eh, better one mile than 17.
Today is 15 of the 30 run day challenge. I'm up to 78.6 miles and my legs are a-ok. I PR'd my longest run week with 50.5 miles :D
I'm feeling pretty good about this challenge.
Spin was easy and I was happy to have my powertap working again. The run on the other hand was not so easy. It was a chilly 35 degrees outside and we had sideways rain ladies and gentlemen. Within minutes my toes and feet went numb from the cold. The rain poured down and it hit hard. I felt like I was in combat with mother nature and she was kicking my tail.
Saturday - 3 hour muddy trail run - 17.25 miles
I feared this run.
*It would be my longest run to date since IMC
*I would be running the last half alone, which means my mind could turn on me
*It was a mind and finger numbing 30 degrees upon starting and wasn't going to trend up
*This would be day 14 on my 30 day challenge and my calves were starting to yell at me.
I met up with Kyle, Mark, and Mark's brother-in-law at 10am for LSD run along Wildwood. The first half we headed out north.
I ran with Mark all of maybe 30 seconds as he and Daniel zoomed past. They did a quick and easy 20 min out and back. Kyle and I ran the first 45 min out and back together. I immediatly felt pain in my calves and thought it was a bad sign. The trail was muddy. I don't mean a little dirt and mud either. I'm talking about sink your shoes and possibly loose one as the mud monster tries to devour it. I hear it especially likes the taste of Nikes. We took is slow and easy as to not fall on our face or twist an ankle. The first out and back went longer then expect which meant the 2nd one by myself would be a little shorter, I was totally ok with this! The first split we did in 1:45 and covered 9 miles. It was great to have Kyle along as he kept me in good spirits. We chit chatted the whole time which proved to be a great distraction from my achy calves. 75 mins in and my calf pain was pretty much gone.
Part two was done solo. I hit the trail heading south. I kept my GUs on point which kept my mind in the right place. I choose to go south on the second half instead of the first half. I knew the last few miles I would encounter a b^&# of a climb and wanted to suffer in solitude. Oddly enough, I didn't suffer at all. The first 1/2 mile or so of the climb was difficult. I voice came into my head and I remembered something a friend once told. I can't quote him as I don't remember the exact saying but it was something along the lines of "running is the simplest...." It made so much sense. Cavemen used to run barefoot. It really boils down to the root of our existence. I shortened up my steps (Ha! Did ya know that was possible) and hopped up that hill like a bunny in heat. I told myself if at any point I felt fatigued that I could walk up as I know is part of ultra running. Since I am training for an ultra I figured I should put the training points to good practice...BUT I never felt the need to walk. I kept a nice consistent hop up to the top of the hill and enjoyed my recovery flat. Still....I thought by the last mile I'd suffer, and I never did. In fact I felt so energized I started to sprint when I hit the last mile. Lol, that was what we call false perception of energy as my sprint only lasted 1/2 mile. I reached the end, tired but feeling pretty damn good. 80 mins and another 8 miles.
I'm not really sure why I was so scared going into this. I've done the distance before. I've trained in crap-tastic weather before. I've done it solo before. I can't really put my finger on where the fear comes from. But every training session or race I've gone into with fear has turned out to be a successful. I will considerate a necessary evil.
PS - Big thanks to Jesse for letting me borrow her thermal run tights. I think they saved my legs from frost bite.
Post run I strapped ice onto my calves for the ride into town. They didn't hurt but as I'm continuing to run every day I will do whatever I can or know to prevent injury. Picked up 28lbs of ice from the store and sunk into a 15 min ice bath when I got home. Once my skin went from red to purple I drained and defrosted with a hot Lush bomb bubble bath. Ah - utopia.
Mark came over and made Jesse and I Gyros, they were amazing. We preceded to fill our sports bottles with Crown aka Royal and hit up the max train into the city. Not before Kona, Jesse's cat decided to face attack Mark. That's a story for another day though. Along the ride downtown we took lots of crazy pictures and molested lots of random objects. We hit up Life of Riley and I learned how to play pool :). Ok, you got me. Learned is a bit of an exaggeration, but I did managed to hit the ball and one even went in to the hole! And that's what she said :) Anywho, a few crown's and a jagger and red bull and I was done for the night. I was sober enough to remove to take my vitamin I and pedialyte before bed.
Are those bedroom eyes? Nope, we're just tired.
Getting "VALIDATED"
I missed that shot
WTF?
The End
Sunday - Was food/recovery galore day
My day started of stellar as my room mate took me out to breakfast. Sweet potato pancakes, ham and egg whites - mmmm
For lunch I had left over gyros - mmmmmm
During the afternoon I made a lasagna out of whole wheat noodles, italian turkey sausage, tomatoes, garlic, spinach, mushrooms and fresh basil - mmmmmmmmmmmmm
All I did for fitness was my one recovery mile - which was cursed by woman pain. Eh, better one mile than 17.
Today is 15 of the 30 run day challenge. I'm up to 78.6 miles and my legs are a-ok. I PR'd my longest run week with 50.5 miles :D
I'm feeling pretty good about this challenge.
Thursday, November 12, 2009
A couple of 50's and being chased by ninjas
Morning Swim
1 x 300 warm up
Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10
40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest - (PULL, PULL, PULL! How I love feeling like an inferno submerged in water)
Cool Down
1 x 300 - my arms feel like over cooked noodles. It was a good swim!
Total yardage = 3000 yards
Evening Run - 2 loops around Nike chip trail - 5.5 miles total
So my evening run was uh, interesting. I learned that the Nike chip trail is not entirely lit up. When I had ran it the previous morning day light was slowly emerging. By the end of the first loop it was pretty light and foggy/misty. Tonight it was pitch black and I learn the trail only has ground night lights for maybe a 1/3 of it. This wouldn't be so bad if I wasn't
A - scared shitless of the dark. Which I suppose shitless on a run is a good thing?
B - clumsy. Clumsy is not good when one is running on uneven surface and can't see what is in front of them.
My previous favorite portion of the trail turning it what felt like a Friday The 13th movie. Oooo, if I had run this tomorrow it damn well would have been! Anywho, the portion is very woodsy and the ground lights, where well here........and occasionally there. My mind is playing tricks or there are shadows dancing around me. I almost ran into a tree not once but twice! Do I think the tree jumped out in front of me? Hell yea! I think that whole area has some kind of spell cast upon it. To add to the shadows, darkness and moving tree's I was creeped up upon by NINJA's! Shit you not, Ninjas! Apparently every dude that runs on the chip trail at night likes to dress in all black. I think one chopped off my nose as I had lost feeling to my face 20 minutes. Sure it could have been the 45 degree cold but it happen right as a ninja ran past me. I'm going to side with logical reasoning - The ninja cut off my nose. Oh the humanity! I high tailed it out of there one loop planed short. My calves were started to ache and moan from my clumsy steps and my mind could only take some much of the nightmarish games. I was happy to arrive at my comforting door step.
And here I am post run - I have a fetish of dressing up for my run like the blue rejected teletubbie - Skippy Do
In all honesty I'm rockin' the Sugoi MidZero hoodie with pony tail port. It's warm and I don't care for ridiculous I look in it!
1 x 300 warm up
Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10
40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest - (PULL, PULL, PULL! How I love feeling like an inferno submerged in water)
Cool Down
1 x 300 - my arms feel like over cooked noodles. It was a good swim!
Total yardage = 3000 yards
Evening Run - 2 loops around Nike chip trail - 5.5 miles total
So my evening run was uh, interesting. I learned that the Nike chip trail is not entirely lit up. When I had ran it the previous morning day light was slowly emerging. By the end of the first loop it was pretty light and foggy/misty. Tonight it was pitch black and I learn the trail only has ground night lights for maybe a 1/3 of it. This wouldn't be so bad if I wasn't
A - scared shitless of the dark. Which I suppose shitless on a run is a good thing?
B - clumsy. Clumsy is not good when one is running on uneven surface and can't see what is in front of them.
My previous favorite portion of the trail turning it what felt like a Friday The 13th movie. Oooo, if I had run this tomorrow it damn well would have been! Anywho, the portion is very woodsy and the ground lights, where well here........and occasionally there. My mind is playing tricks or there are shadows dancing around me. I almost ran into a tree not once but twice! Do I think the tree jumped out in front of me? Hell yea! I think that whole area has some kind of spell cast upon it. To add to the shadows, darkness and moving tree's I was creeped up upon by NINJA's! Shit you not, Ninjas! Apparently every dude that runs on the chip trail at night likes to dress in all black. I think one chopped off my nose as I had lost feeling to my face 20 minutes. Sure it could have been the 45 degree cold but it happen right as a ninja ran past me. I'm going to side with logical reasoning - The ninja cut off my nose. Oh the humanity! I high tailed it out of there one loop planed short. My calves were started to ache and moan from my clumsy steps and my mind could only take some much of the nightmarish games. I was happy to arrive at my comforting door step.
And here I am post run - I have a fetish of dressing up for my run like the blue rejected teletubbie - Skippy Do
In all honesty I'm rockin' the Sugoi MidZero hoodie with pony tail port. It's warm and I don't care for ridiculous I look in it!
Wednesday, November 11, 2009
Today I discovered....
the Nike chip trail. I know, I know, it took long enough. Better late than never, right?
Anywho running on that trail is pure utopia. The scenery is beautiful and the bark chip is so soft. I loved running in the dark, my way guided by shimmery night lights planted in the ground. It's only 1/2 a mile from my house and it's a short 2 mile loop, which I ran over and over and over again. I felt as if I was running miles, and miles, and miles away from home. In reality the furthest I ever got was 3 miles away from my start. I'm sure this feeling was provoked by the enchanted forest like setting. I believe the facade of distance was also caused by the root of one of my weaknesses and fears coming to surface. Running is such a wonderful sport. I don't like running in anger or hurt. I don't want to use it as an escape anymore. I can't run forever, or can I? I think I can, but I no longer want to do it alone....I will face my fear.
I got to spend the evening at....wait for it...the gym, ugh BUT I was with my girl from out town -Robin. She's probably the ONLY person that could ever get me on a piece of cardio gym equipment. We spent our catch up time on the recumbent bike, stairmaster and treadmill. Work it girl! I am soooo happy I got to see you, Robin. It's been too long. You know your lifetime friends when you pick up where you left off, and you just GET one another :)
Anywho running on that trail is pure utopia. The scenery is beautiful and the bark chip is so soft. I loved running in the dark, my way guided by shimmery night lights planted in the ground. It's only 1/2 a mile from my house and it's a short 2 mile loop, which I ran over and over and over again. I felt as if I was running miles, and miles, and miles away from home. In reality the furthest I ever got was 3 miles away from my start. I'm sure this feeling was provoked by the enchanted forest like setting. I believe the facade of distance was also caused by the root of one of my weaknesses and fears coming to surface. Running is such a wonderful sport. I don't like running in anger or hurt. I don't want to use it as an escape anymore. I can't run forever, or can I? I think I can, but I no longer want to do it alone....I will face my fear.
I got to spend the evening at....wait for it...the gym, ugh BUT I was with my girl from out town -Robin. She's probably the ONLY person that could ever get me on a piece of cardio gym equipment. We spent our catch up time on the recumbent bike, stairmaster and treadmill. Work it girl! I am soooo happy I got to see you, Robin. It's been too long. You know your lifetime friends when you pick up where you left off, and you just GET one another :)
Tuesday, November 10, 2009
"Being defeated is often only a temporary condition. Giving up is what makes it permanent."
AM Run - 3.75 miles - Hmmmm, breath Kat breath
AM Swim -
The plan - Get in the water. That's it, plain and simple.
6 x 500's easy -8:30-8:45s. I have way too much %^# running through my head. As always I found it therapeutic to break it down during monotonous 500 repeats.
Total yardage 3000
I strained my back during a coughing fit on Saturday. It's getting better but still annoying.
PM Spin -
The plan - 90 mins
15 min warm up
5 x 1:00 high cadence high wattage spin outs; 2:00 floats
3 x 10 min big ring intervals 55-60 rpm; 5 min floats
15 min recovery
Now for what actually happened
15 min warm up - 20-145 watts
5 x 1:00 high cadence high wattage spin outs; 2:00 floats - avg watts 230 (10-20 watts below threshold :(( power was not present)
1/2 of a 10 min big ring interval - FAILURE! At 55-60 RPMs my watts avg'd 170 - 20 below what it should be. I was suffering. Power doesn't lie BUT my power does die. My ^%#^ass power meter lost the signal to the hub again, 35 mins in - same as last trainer session. WTF? I changed the stupid batteries. Grrrrr. I've got to figure this out.
Mark and I were both having a poor spin. He was recovering from being sick and my pathetic watts showed I was still recovering/suffering as well. We called it enough with 60 mins.
Recovered with wine, good food and much needed venting and bs'ing.
"Being defeated is often only a temporary condition. Giving up is what makes it permanent." - On to train another day, say tomorrow? :D
AM Swim -
The plan - Get in the water. That's it, plain and simple.
6 x 500's easy -8:30-8:45s. I have way too much %^# running through my head. As always I found it therapeutic to break it down during monotonous 500 repeats.
Total yardage 3000
I strained my back during a coughing fit on Saturday. It's getting better but still annoying.
PM Spin -
The plan - 90 mins
15 min warm up
5 x 1:00 high cadence high wattage spin outs; 2:00 floats
3 x 10 min big ring intervals 55-60 rpm; 5 min floats
15 min recovery
Now for what actually happened
15 min warm up - 20-145 watts
5 x 1:00 high cadence high wattage spin outs; 2:00 floats - avg watts 230 (10-20 watts below threshold :(( power was not present)
1/2 of a 10 min big ring interval - FAILURE! At 55-60 RPMs my watts avg'd 170 - 20 below what it should be. I was suffering. Power doesn't lie BUT my power does die. My ^%#^ass power meter lost the signal to the hub again, 35 mins in - same as last trainer session. WTF? I changed the stupid batteries. Grrrrr. I've got to figure this out.
Mark and I were both having a poor spin. He was recovering from being sick and my pathetic watts showed I was still recovering/suffering as well. We called it enough with 60 mins.
Recovered with wine, good food and much needed venting and bs'ing.
"Being defeated is often only a temporary condition. Giving up is what makes it permanent." - On to train another day, say tomorrow? :D
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