That's how long I ran tonight - felt good. I was a little worried cause my knee was sore all day after cyclocross clinic last night, but it was fine.
So hitting the hour mark (well close) is important is a good sign that I'll be able to run 13.1. I bet I could do it right now, in fact, if I had to. Right this very moment in fact, after half a box of Kraft mac and cheese and two beers.
What else? Wish I'd discovered the logical swim plan earlier. I really have to learn the bilateral breathing, though, as I'm getting a bit of a sore neck. Coach Sarah is going to help me learn to tread water better too.
Spin class is back. Need to wear the HRM there again. Really need a smart training plan.
Not sure cyclocross is for me right now but I will probably give it a go at the next clinic. I need to work on my old hybrid because I can't lug that mountain bike around.
Thursday, August 30, 2007
Saturday, August 25, 2007
highlights from the last week and a half
well it's still hot. Or it was until today. Somehow mid-80's seems cool. Actually it was quite cool this morning at 7 am when I headed out to meet E for a long road ride. I sure hate getting up early on a weekend (or a weekday for that matter) but love having 30-plus miles done by 9 am.
The best thing about the ride today was getting caught behind a pickup towing a smoker .... It never got above 15 mph so we were stuck behind it going up a hill. I thought maybe a barbecued rib or chicken bit might come flying back. Only in KC ...
What else. ... I'm on week 2 of the 0-to-1650 program. This week is 900 yards. I seem to have trouble remembering if I'm on #3 or #4 of the 100 yard sets.
Thursday was a really hot, windy and sucky road ride at SMP. I should have mountain biked to avoid the wind. I only did 13.5 because it was soooooo crappy. I also dropped my chain so had to stop and fiddle with that.
Wednesday was a nice 50 minute run. I hope to build up the long runs by 5 mins a week. I'm not sure that will get me all the way to 13.1 but I'm not sure I can handle much more.
There were some other swims, a particularly hot and cruddy run to Loose Park. A nice mountain bike workout. etc. The usual.
The best thing about the ride today was getting caught behind a pickup towing a smoker .... It never got above 15 mph so we were stuck behind it going up a hill. I thought maybe a barbecued rib or chicken bit might come flying back. Only in KC ...
What else. ... I'm on week 2 of the 0-to-1650 program. This week is 900 yards. I seem to have trouble remembering if I'm on #3 or #4 of the 100 yard sets.
Thursday was a really hot, windy and sucky road ride at SMP. I should have mountain biked to avoid the wind. I only did 13.5 because it was soooooo crappy. I also dropped my chain so had to stop and fiddle with that.
Wednesday was a nice 50 minute run. I hope to build up the long runs by 5 mins a week. I'm not sure that will get me all the way to 13.1 but I'm not sure I can handle much more.
There were some other swims, a particularly hot and cruddy run to Loose Park. A nice mountain bike workout. etc. The usual.
crayons ...
You are most like: | ||
|---|---|---|
 You are bold with a dark side. You make clear lines wherever you go, though you color outside of the lines. Many people may just see the surface of you and think you are merely plain, but you have a lot of depth to you as well.
| ||
| Take this quiz: Which Crayola Box of 8 Color Are You? | ||
Tuesday, August 14, 2007
I want to - not have to
I finally felt like I had a good workout, for the first time in days. I hit the gym for swimming and lifting. I am going to try this: http://ruthkazez.com/SwimWorkouts/ZeroTo1mile.html to build up my swim endurance. I also received the Total Immersion DVD today. This swim was as enjoyable as any since there was no pressure trying to make sure I could cover 750 meters without stopping. There's a world of difference between the pool and OWS but I have to feel more confident swimming if I'm going to complete a tri. Then I lifted, something I have not done for a few months. I've atrophied a little.
Next up, maybe a duathlon in Sedalia in September. It's only $20. Then the half in October.
So my focus has to be on running, at least the long runs. I am hoping to build more endurance on the bike and even the dumb swimming so I don't fade in mile 10 as I have in my last half-marathons. I would really like to get in under 2 hours. But if my knee - or other joints - start bothering me, I may decide to prod Annie along in another run.
Next up, maybe a duathlon in Sedalia in September. It's only $20. Then the half in October.
So my focus has to be on running, at least the long runs. I am hoping to build more endurance on the bike and even the dumb swimming so I don't fade in mile 10 as I have in my last half-marathons. I would really like to get in under 2 hours. But if my knee - or other joints - start bothering me, I may decide to prod Annie along in another run.
Disappointment and Victory
I just could not do it. The distance in the open water at Tri for the Cure just freaked me out. A half-mile swim was about my outer limit in a pool and seeing how far those buoys were just did me in. No excuses, I wussed out. Physically I was probably capable, but I couldn't shut down the mind and let the body take over. I really never was able to do much in OWS practice and most of my swims in the last month really sucked.
So I met Annie at the bikes. Since we were in the non-competitive wave anyway AND the race was so frippin' huge, it really didn't matter( at least officially ) that I didn't swim.
I pushed Ann faster on the bike than I think she thought she could do and then prodded her along on the run and refused to let her walk after the halfway point. She finished with an awesome 1:41.
I was mightily disappointed in myself and really didn't know what to do about the upcoming KC Women's Tri. Ann came back to KC with me and we went out to Kill Creek for OWS practice. I managed to go out to the buoys a few times but my head was out of it. I'd already quit on open water swimming.
I think I came up with the brilliant idea to see if we could become a team for the KC race, instead of individuals. We'd already both paid so it was no loss to them. And, lo and behold, the friendly woman at registration switched us like no big deal.
Ann did the swim and bike and I ran. The swim was shorter (500 m) and really quite a bit of it was pretty shallow. Visually, it looked much shorter and the time-trial start was much less crowded. Plus the whole race was much smaller and just all-around more relaxed.
Ann did about what she predicted on the swim. Since teams had to start at the back, she passed alot of women and finished in 12-something. Then she totally kicked ass on the bike, doing the 10 mile course in 34 minutes. I was blown away when she came in as quickly as she did. We excitedly exchanged the chip and I took off.
I had hoped it bring it home in less than 25 minutes, since I had done nothing but stand and sit around all morning. However, we are in the midst of a massive heat wave. I'm not sure what it was at 9-something a.m. but I'm sure it was well into the 80's with humidity and bright sun. I took off a little fast and hit the first mile at 7:49, so I knew I was in trouble. I never really got into my happy running place but that's OK. It was an out and back course and it was cool to see all the runners. Everyone was so friendly and encouraging each other. I know the whole 'Tri for the Cure' thing is inspirational and all but I really felt more inspired and part of things in this event. An old friend of mine from the Library was there doing her first tri. We high-fived on the run!
OK - so I ran a 25:35. Not bad given the conditions. I have done quite a bit of training in the heat but never at that kind of pace. So I was a little woozy when I crossed the finish line.
But we won the team category by 9 minutes! 1:13 ! We got medals and we both won door prizes. I don't have anything but good things to say about this race. Next year, I want to do it solo. I would do Tri for the Cure again maybe as a team. It was well organized for as big as it was. KC had great swag and was much less chaotic. You just have to deal with the August heat.
So I met Annie at the bikes. Since we were in the non-competitive wave anyway AND the race was so frippin' huge, it really didn't matter( at least officially ) that I didn't swim.
I pushed Ann faster on the bike than I think she thought she could do and then prodded her along on the run and refused to let her walk after the halfway point. She finished with an awesome 1:41.
I was mightily disappointed in myself and really didn't know what to do about the upcoming KC Women's Tri. Ann came back to KC with me and we went out to Kill Creek for OWS practice. I managed to go out to the buoys a few times but my head was out of it. I'd already quit on open water swimming.
I think I came up with the brilliant idea to see if we could become a team for the KC race, instead of individuals. We'd already both paid so it was no loss to them. And, lo and behold, the friendly woman at registration switched us like no big deal.
Ann did the swim and bike and I ran. The swim was shorter (500 m) and really quite a bit of it was pretty shallow. Visually, it looked much shorter and the time-trial start was much less crowded. Plus the whole race was much smaller and just all-around more relaxed.
Ann did about what she predicted on the swim. Since teams had to start at the back, she passed alot of women and finished in 12-something. Then she totally kicked ass on the bike, doing the 10 mile course in 34 minutes. I was blown away when she came in as quickly as she did. We excitedly exchanged the chip and I took off.
I had hoped it bring it home in less than 25 minutes, since I had done nothing but stand and sit around all morning. However, we are in the midst of a massive heat wave. I'm not sure what it was at 9-something a.m. but I'm sure it was well into the 80's with humidity and bright sun. I took off a little fast and hit the first mile at 7:49, so I knew I was in trouble. I never really got into my happy running place but that's OK. It was an out and back course and it was cool to see all the runners. Everyone was so friendly and encouraging each other. I know the whole 'Tri for the Cure' thing is inspirational and all but I really felt more inspired and part of things in this event. An old friend of mine from the Library was there doing her first tri. We high-fived on the run!
OK - so I ran a 25:35. Not bad given the conditions. I have done quite a bit of training in the heat but never at that kind of pace. So I was a little woozy when I crossed the finish line.
But we won the team category by 9 minutes! 1:13 ! We got medals and we both won door prizes. I don't have anything but good things to say about this race. Next year, I want to do it solo. I would do Tri for the Cure again maybe as a team. It was well organized for as big as it was. KC had great swag and was much less chaotic. You just have to deal with the August heat.
Thursday, August 2, 2007
taper? we don't need no stinkin' taper ...
Better for me to not go crazy from not working out hard enough ....
Yesterday I wanted to go for a good long run (~50 minutes). It was hot and humid but a little overcast so no problem. Headed south on the TT, got about 15 minutes out and had a little nagging tightness in the knee, more in the quad muscle than the knee. So I stopped and stretched it out a little and thought I could keep going. But it kept bothering me. So I turned around at about 17 minutes. I rarely cut a workout short, but I really would hate to jeopardize what should be the easiest part of a tri for me.
Later I massaged out my quadriceps, the left was a little knotted up.
Today, I worked out in the air-conditioned comfort of the gym. 30 minutes on the elliptical. Felt a little strange as I have not ellipticaled in months. But I got to listen to my ipod, which I haven't done in months either. And I knew I would do a nice long stretch afterwards.
Then to Pizza 51 for a veggie delight slice. Lots of spinach and broccoli!
Yesterday I wanted to go for a good long run (~50 minutes). It was hot and humid but a little overcast so no problem. Headed south on the TT, got about 15 minutes out and had a little nagging tightness in the knee, more in the quad muscle than the knee. So I stopped and stretched it out a little and thought I could keep going. But it kept bothering me. So I turned around at about 17 minutes. I rarely cut a workout short, but I really would hate to jeopardize what should be the easiest part of a tri for me.
Later I massaged out my quadriceps, the left was a little knotted up.
Today, I worked out in the air-conditioned comfort of the gym. 30 minutes on the elliptical. Felt a little strange as I have not ellipticaled in months. But I got to listen to my ipod, which I haven't done in months either. And I knew I would do a nice long stretch afterwards.
Then to Pizza 51 for a veggie delight slice. Lots of spinach and broccoli!
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