I have spent quite a bit of time this past week or two trying to figure out what the heck is wrong with me. I have all these odd aliments that just aren't adding up.
*I have numbness in my left hand that starts at the tip of my pinkie and works it's way down the side of my hand. Kind of like 1/2 my hand is asleep.
*I am exhausted. I get through the day and get the most important things done. But by the time 8:30 hits all I want to do is curl up in a ball and go to sleep. Literally sometimes I do just that on the couch as Chloe manages to get one cushion and I have to curl up just to get enough room to sleep on the couch.
*I have weird and painful aches in my body. I have had this for many years and I know it's related to the barometer. Just two nights ago I flung myself onto the floor in the strangest of positions stretching like a crazy women just to somehow release the pain. The harder I stretch the better it feels for about 30 seconds when I come out of the stretch. Sometimes it's my whole body that hurts. Sometimes just the legs or arms. This morning it's just my left arm. The one with the numbness. I am excellent at telling you when it's going to rain or snow within the next 24 hrs. My body is my weather channel.
*Headaches. I don't get a ton of them but have noticed that I feel them coming on just a little more often. More than not a dose of Tylenol or Advil takes care of it. Chlorine seems to give me migraines. The longer I keep my head in the pool with out taking a break the better chances by 3 I have a full blown migraine.
*I do get a flipity stomach. Most of the time related to the fact that I'm exhausted.
*I eat constantly. I do mean constantly. I eat way too much junk, like I'm looking for the magic food that makes my body go aaaaaaahhhhhh. My body is craving something and I can't figure out what that is. I'm addicted to sugar for sure so that doesn't help. I can't really stop eating sugar with all the training I do as it is an important factor to my diet. However, maybe eating every starch and every bit of sweet junk in the house is not a good thing. This I know but continue to do it everyday, even though I tell myself I won't. I'm addicted.
So after hearing something I think was on TV the other day I'm trying a couple of things before I head to the doctor. I hate needles so I'll try this on my own first and give it until the end of next week. I heard that women whom handle intense exercise on a regular basis is more likely to be iron deficient. Ah ha.....that could be the problem. Knowing what I eat now, I probably don't get much iron in my diet to start with. I checked the symptoms and I have quite a few of them. Numbness of the extremities, headaches, pale, extreme fatigue, decreased appetite ( I think not), irritability (yup, just ask the family). So with a little more digging, I came up with I could be low on iron, or B12 or Folate. I already take Vit D, B6 and calcium everyday. Now I decided I better start with the multivitamin for women that will give me a 100% daily intake of the ones I'm missing. I read that I should notice a difference in a few days, that is if I'm deficient in iron levels. If nothing changes by the end of the next week I'll be making an appointment with the needle.
Tuesday, February 23, 2010
Saturday, February 20, 2010
3 Hour Tour.......of the basement
I made it through week three with a day to spare and not one workout missed. I just finished what was the longest trainer ride ever. 3 long hours of pedaling and not going anywhere. There are a lot of people who hate treadmills. I happen to love mine. But I now understand the hate. I hate the trainer like those who hate the treadmill. I much rather be on the roads pedaling away hopefully faster than what I do on the trainer. If not it will take me a whole day to finish the 1/2 ironman!
So this passed week was a recovery week that I juggled around so that I could have Thurs off and technically tomorrow off. However, next week is so intense and I have plans on Wed that I will need to get 1 or 2 of the workouts done tomorrow. That should be fun. My legs are tired. 11 miles run yesterday and 48 miles biked today. The thought of doing either of those tomorrow is painful. Maybe I'll head to the gym for a long swim. Guess I'll play it by ear and decide in the morning.
So I had a total of approximately 111 miles for week three. Next week is 140 miles. There is one TT (time trial) for the bike and one for the swim next week too. Those really hurt. But it is a great way to see if you are improving. After another 3 weeks of training I'll do it again and compare the times.
For now I'll enjoy the rest of my day. Basketball game to attend and dinner out tonight at one of my new favorite pizza places. Time well spent with the family. Don't get to see much of them in the mornings anymore. I seem to have these long workouts Sat and Sun mornings for the next 3 1/2 months. It's a sacrifice for all of us. But so far we all are handling it well. I've done my best to work out around any activities and work around when my husband needs the treadmill. He and I will be running a 1/2 Marathon next month. As I run and bike in this cold weather I'm still at home watching my boys play xbox or they come down to me and watch TV a bit. My husband makes an effort to run while I'm biking. Makes the time go just a bit faster. That will all change as the weather gets nicer and I start doing all the training outside. I will be gone for hours. I do have guilt about that. But I know my husband supports me in this process. I just hope he remembers that when I've trained in 80 degree weather for 4-5 hours and come home and just collapse and want to do nothing!
3 weeks down.........17 to go.
So this passed week was a recovery week that I juggled around so that I could have Thurs off and technically tomorrow off. However, next week is so intense and I have plans on Wed that I will need to get 1 or 2 of the workouts done tomorrow. That should be fun. My legs are tired. 11 miles run yesterday and 48 miles biked today. The thought of doing either of those tomorrow is painful. Maybe I'll head to the gym for a long swim. Guess I'll play it by ear and decide in the morning.
So I had a total of approximately 111 miles for week three. Next week is 140 miles. There is one TT (time trial) for the bike and one for the swim next week too. Those really hurt. But it is a great way to see if you are improving. After another 3 weeks of training I'll do it again and compare the times.
For now I'll enjoy the rest of my day. Basketball game to attend and dinner out tonight at one of my new favorite pizza places. Time well spent with the family. Don't get to see much of them in the mornings anymore. I seem to have these long workouts Sat and Sun mornings for the next 3 1/2 months. It's a sacrifice for all of us. But so far we all are handling it well. I've done my best to work out around any activities and work around when my husband needs the treadmill. He and I will be running a 1/2 Marathon next month. As I run and bike in this cold weather I'm still at home watching my boys play xbox or they come down to me and watch TV a bit. My husband makes an effort to run while I'm biking. Makes the time go just a bit faster. That will all change as the weather gets nicer and I start doing all the training outside. I will be gone for hours. I do have guilt about that. But I know my husband supports me in this process. I just hope he remembers that when I've trained in 80 degree weather for 4-5 hours and come home and just collapse and want to do nothing!
3 weeks down.........17 to go.
Thursday, February 18, 2010
Rest
Today is the all coveted rest day. I thought about getting my 3 hour trainer ride over with today, but I rode Sun, Tues and did spin yesterday. So another day off the saddle isn't such a bad idea. I thought about getting my 10 miler done early before the weekend. But the shin hurts and another day or two off of it will help. So that brings me to swimming which I already did 2 workouts this week and it's a recovery week so there is no third workout. Lucky me!
What do I do with my morning then? Well the dog and I dozed on and off the couch this morning between 6:30 and 7. Then it was time to get the second up for school as he still had HW to finish. Sent him on his way about 40 mins ago. Dog is back asleep again and I am just enjoying the quiet. Rest days. I have to make the most of them as there aren't very many in the next few months.
Plan for today is to get to the store. I have trouble finding time to do that. Really I would rather sit on the couch and watch TV all day. But if I don't go today I may have to go this weekend and we all know what Walmart is like on the weekends.
I spent some time yesterday looking for a business that I guess doesn't exist, or rather doesn't cost me more than my house. I'm looking for a company or personal chef that will make me 5 lunches and 5 dinners. Lunches for me and dinners for the family. I hate to cook and since I'm short on time lately I'm not eating well. It's mostly junk all day which isn't helping the energy level nor the training. I know myself well enough to know I will never make the effort to get to the store all the time buying fresh healthy items and spend the time cooking my lunches and dinners. I go for the somewhat healthy quick meals that I can serve the whole family. Thank god for market day! But lately it's been hard to even get that done. The all American family problem. To many activities, not enough time and in my case not enough want to do the cooking. So finding a company to provide this service has been a challenge. I don't want a diet company. Yes I'm trying to loose ten pounds but that should happen if I eat healthy with all the training I'm doing. I found a few that I could work with but it cost on average about $20 a person for dinner. $80 a night for someone to make my meal. Not gonna happen. SO I thought about just doing it for me. I have done this in the past. But that really doesn't solve much because I still have to cook for the family. I so hate to cook! As I get older it gets even worse. I could live on cereal, bread, fruit and chicken I think. My husband not so much so.
I'll keep looking and hopefully I'll come up with a compromise. I need to eat healthy........no more junk!
What do I do with my morning then? Well the dog and I dozed on and off the couch this morning between 6:30 and 7. Then it was time to get the second up for school as he still had HW to finish. Sent him on his way about 40 mins ago. Dog is back asleep again and I am just enjoying the quiet. Rest days. I have to make the most of them as there aren't very many in the next few months.
Plan for today is to get to the store. I have trouble finding time to do that. Really I would rather sit on the couch and watch TV all day. But if I don't go today I may have to go this weekend and we all know what Walmart is like on the weekends.
I spent some time yesterday looking for a business that I guess doesn't exist, or rather doesn't cost me more than my house. I'm looking for a company or personal chef that will make me 5 lunches and 5 dinners. Lunches for me and dinners for the family. I hate to cook and since I'm short on time lately I'm not eating well. It's mostly junk all day which isn't helping the energy level nor the training. I know myself well enough to know I will never make the effort to get to the store all the time buying fresh healthy items and spend the time cooking my lunches and dinners. I go for the somewhat healthy quick meals that I can serve the whole family. Thank god for market day! But lately it's been hard to even get that done. The all American family problem. To many activities, not enough time and in my case not enough want to do the cooking. So finding a company to provide this service has been a challenge. I don't want a diet company. Yes I'm trying to loose ten pounds but that should happen if I eat healthy with all the training I'm doing. I found a few that I could work with but it cost on average about $20 a person for dinner. $80 a night for someone to make my meal. Not gonna happen. SO I thought about just doing it for me. I have done this in the past. But that really doesn't solve much because I still have to cook for the family. I so hate to cook! As I get older it gets even worse. I could live on cereal, bread, fruit and chicken I think. My husband not so much so.
I'll keep looking and hopefully I'll come up with a compromise. I need to eat healthy........no more junk!
Tuesday, February 16, 2010
Run, Ride, Recover, Repeat
I went to bed last night thinking I need a vacation. I need a vacation from my daily life. A vacation away from kids, dogs, school, training, shopping, cleaning and whatever else it is I do day in and day out. I don't have a vacation like that planned. I sure wish I did.
Training this weekend was long. Saturday morning I spent running 9.5 miles on the treadmill followed by a 1 hour trainer ride. What did I get out of that? I realized that I'm doing something right. My run this day was to keep my heart rate in Zone 2 for the first 60 mins then up it to zone 3 which is a HR of about 144 or higher for the last 30 mins. Well I ran a comfortable 6.0 on the treadmill and my rate never got above 138. So I increased the speed to 6.5 and HR only went up to 141. Increased the speed again to 7.0 and heart rate stayed at about 145. So I started at 10:00 per mile pace and ended at 8:34 pace. I really could of gone faster. Nice to know. Back in the day 10 min pace was a high zone 3 for me. Now it's a recovery run.
Sunday was so far the hardest training day I've ever had mentally. Why? I don't know. I had to ride the trainer for 2 1/2 hrs. I battled myself the entire way. And in doing so I probably didn't push as hard as I should of. With trying out 3 new saddles lately my rear was already sore from yesterdays ride. The clocked moved so slowly. I was home alone with the exception of the dog in the crate above my head. I watched over the course of the 5 hrs of training, in 2 days, 10 home shows. I don't want to watch another episode of Flip this House or Sell this House for awhile. Anyway the ride was tough mentally but I got through it. The saddle has been chosen and awaits for me to head back downstairs and ride again today after another run.
After two weeks of high volume training I am now starting a recovery week. I was pretty excited about this new found realization until I started planning the training days. Yesterday was a 2000m swim. Nothing to intense so a rather easy day with no biking or running. Today a bit more on the schedule. A 45 min endurance run followed by a 1:15 recovery ride. Wed is a Spin class and then a 3000m swim. Thurs I hope to be a day of rest to prepare for Fri....a 3 hr trainer ride. Lucky me. Sat or Sun I'll fit in a run of about 10-11 miles. This is my recovery week. I better enjoy it. i checked out next weeks schedule..........scary.
So today I will get the kids off to school. Train for 2 hours. Get a shower and lunch. Take care of Chloe. Take my youngest to the ortho for his big day. Lots of metal entering his mouth. A bit of pain for the next month as I turn that key every night for 30 days. Another big day for Chloe. We start puppy class today. Then quick get home feed the kids and then get my oldest to Boy Scouts tonight. Some where in there I will need to get my homework done as it's due tomorrow. Vacation? Who has time for a vacation.
Training this weekend was long. Saturday morning I spent running 9.5 miles on the treadmill followed by a 1 hour trainer ride. What did I get out of that? I realized that I'm doing something right. My run this day was to keep my heart rate in Zone 2 for the first 60 mins then up it to zone 3 which is a HR of about 144 or higher for the last 30 mins. Well I ran a comfortable 6.0 on the treadmill and my rate never got above 138. So I increased the speed to 6.5 and HR only went up to 141. Increased the speed again to 7.0 and heart rate stayed at about 145. So I started at 10:00 per mile pace and ended at 8:34 pace. I really could of gone faster. Nice to know. Back in the day 10 min pace was a high zone 3 for me. Now it's a recovery run.
Sunday was so far the hardest training day I've ever had mentally. Why? I don't know. I had to ride the trainer for 2 1/2 hrs. I battled myself the entire way. And in doing so I probably didn't push as hard as I should of. With trying out 3 new saddles lately my rear was already sore from yesterdays ride. The clocked moved so slowly. I was home alone with the exception of the dog in the crate above my head. I watched over the course of the 5 hrs of training, in 2 days, 10 home shows. I don't want to watch another episode of Flip this House or Sell this House for awhile. Anyway the ride was tough mentally but I got through it. The saddle has been chosen and awaits for me to head back downstairs and ride again today after another run.
After two weeks of high volume training I am now starting a recovery week. I was pretty excited about this new found realization until I started planning the training days. Yesterday was a 2000m swim. Nothing to intense so a rather easy day with no biking or running. Today a bit more on the schedule. A 45 min endurance run followed by a 1:15 recovery ride. Wed is a Spin class and then a 3000m swim. Thurs I hope to be a day of rest to prepare for Fri....a 3 hr trainer ride. Lucky me. Sat or Sun I'll fit in a run of about 10-11 miles. This is my recovery week. I better enjoy it. i checked out next weeks schedule..........scary.
So today I will get the kids off to school. Train for 2 hours. Get a shower and lunch. Take care of Chloe. Take my youngest to the ortho for his big day. Lots of metal entering his mouth. A bit of pain for the next month as I turn that key every night for 30 days. Another big day for Chloe. We start puppy class today. Then quick get home feed the kids and then get my oldest to Boy Scouts tonight. Some where in there I will need to get my homework done as it's due tomorrow. Vacation? Who has time for a vacation.
Thursday, February 11, 2010
Not enough time
Time.......
It goes so fast yet so slow at the same time.
Feel like I've been training for this 1/2 ironman for at least a few months and yet it's only been a whopping 11 days. 11 days. Only 11 days.
This is very hard. This is harder than I thought it would be. All I want is a day to do what I want and not a day to do what I have to do. I suppose a lot of us would like to have a day like that. Between the 3-4 hours total I spend training, icing, driving to and from the gym and the much needed shower each day I then have to focus on the puppy. I just can't put her back in the crate for the afternoon just because I want to roam around Kohl's with no purpose other than to take some time for myself.
Take today for example. Got up at 5:30, hung out and fed Chloe. Then got my oldest off to school by 6:20. Played with Chole until 7:30 and got some laundry ready to start. Woke up kid number two at 7:30. Got him fed and off to school by 8:15. Meanwhile I started the laundry, took the dog out a few times, ate breakfast, got caught up on emails and played with Chloe. Once she started getting tired around 9:30 I made my escape. Put her in her cage and got ready for my workout at home today. Jumped on the treadmill a little before 10. Ran just over 4 miles with 8x30" sprints at a 12% incline at a speed of 7.4 on the dreadmill. After 40 mins I played around with my new saddles and decided to try out the cheaper of the two I ordered. Took awhile to get it set where I wanted it. I then did an endurance ride for 1hr and 15mins. Nothing too harsh. Kept the HR in low Z2. It's now noon and I head back upstairs to save the puppy who looks at me like how could you just leave me in here?? Take her out, strap on a couple of ice packs on my never ending injury get myself a water bottle full of a protein drink and a few almonds. What now as I start to shiver from my body cooling down? Play with Chloe. She conks out pretty quickly. I sneak out of the kitchen to take a shower. Change the laundry, jump in the shower. No time to actually do my hair as I know the dog is roaming free in the kitchen and we are doing so well with the housebreaking I want to be there when she scratches at the door. Back down stairs by 1:15. Take her out again, make lunch for her and myself. She finds a sunny spot by the door and decides to make the most of it. I envy her. I watch as she soaks up the sun and her eyes start to close. Oh to be a puppy right now. She's right behind me taking in the sun. If I move from the computer she will wake up and the process will start all over again. So I choose to sit and blog. It's now 2:10. I could put her in the crate and head to Kohls. However, remember the quick shower? That doesn't include make-up nor actually taking the time to do my hair. Right now it's up in a ponytail still damp as it will stay that way until I go to bed. My outfit consits of sweats and a race t-shirt. Standard attire. I'm in no shape to go out shopping. Not to mention I'm tired!
My oldest will be home in just over 30 mins anyway. I like to be home when he gets home. There are times now that I'm not. He's 13 now, no reason I need to be home. But there's something to be said for your children to come home to a parent. As much as they claim not to need us I know that being a stay at home mom, who's actually home when they get off the bus makes a huge difference in their lives. I may only see him for less than 5 mins as he gets something to eat then he's off to his room or to the xbox, but he smiles when he sees me and we get to talk about his day for a minute or two. That I suppose is worth more than a trip to Kohl's.
The rest of the day I will be spending time with Chloe. Her most active part of the day is the late afternoon and then again after 7 or so. Homework will need to get done. Mine and the kids. Dinner will need to be made. I'm looking forward to Survivor tonight. My favorite show. I keep saying someday I want to be on that show. Right now I'll be lucky if I keep my eyes open to even watch it! By 8:30 I'm exhausted. 9 I'm done.
That's my day today. That's pretty much every day for me. With the exception that I normally head to the gym to workout and the workouts are harder. Today was an easier day. Kids are off tomorrow, that will throw me all off and Chloe! But at least it will be a change of pace.
Tomorrow consists of a swim workout early in the morning before the kids get up. About 3000m total. Sat and Sun will be a huge challenge. A 2:30hr bike ride one day and the other a 1:30hr run followed by a 1hr bike. Two and a half hrs each day dedicated to the ironman. That finish line in June better be like no other I've ever seen.
It goes so fast yet so slow at the same time.
Feel like I've been training for this 1/2 ironman for at least a few months and yet it's only been a whopping 11 days. 11 days. Only 11 days.
This is very hard. This is harder than I thought it would be. All I want is a day to do what I want and not a day to do what I have to do. I suppose a lot of us would like to have a day like that. Between the 3-4 hours total I spend training, icing, driving to and from the gym and the much needed shower each day I then have to focus on the puppy. I just can't put her back in the crate for the afternoon just because I want to roam around Kohl's with no purpose other than to take some time for myself.
Take today for example. Got up at 5:30, hung out and fed Chloe. Then got my oldest off to school by 6:20. Played with Chole until 7:30 and got some laundry ready to start. Woke up kid number two at 7:30. Got him fed and off to school by 8:15. Meanwhile I started the laundry, took the dog out a few times, ate breakfast, got caught up on emails and played with Chloe. Once she started getting tired around 9:30 I made my escape. Put her in her cage and got ready for my workout at home today. Jumped on the treadmill a little before 10. Ran just over 4 miles with 8x30" sprints at a 12% incline at a speed of 7.4 on the dreadmill. After 40 mins I played around with my new saddles and decided to try out the cheaper of the two I ordered. Took awhile to get it set where I wanted it. I then did an endurance ride for 1hr and 15mins. Nothing too harsh. Kept the HR in low Z2. It's now noon and I head back upstairs to save the puppy who looks at me like how could you just leave me in here?? Take her out, strap on a couple of ice packs on my never ending injury get myself a water bottle full of a protein drink and a few almonds. What now as I start to shiver from my body cooling down? Play with Chloe. She conks out pretty quickly. I sneak out of the kitchen to take a shower. Change the laundry, jump in the shower. No time to actually do my hair as I know the dog is roaming free in the kitchen and we are doing so well with the housebreaking I want to be there when she scratches at the door. Back down stairs by 1:15. Take her out again, make lunch for her and myself. She finds a sunny spot by the door and decides to make the most of it. I envy her. I watch as she soaks up the sun and her eyes start to close. Oh to be a puppy right now. She's right behind me taking in the sun. If I move from the computer she will wake up and the process will start all over again. So I choose to sit and blog. It's now 2:10. I could put her in the crate and head to Kohls. However, remember the quick shower? That doesn't include make-up nor actually taking the time to do my hair. Right now it's up in a ponytail still damp as it will stay that way until I go to bed. My outfit consits of sweats and a race t-shirt. Standard attire. I'm in no shape to go out shopping. Not to mention I'm tired!
My oldest will be home in just over 30 mins anyway. I like to be home when he gets home. There are times now that I'm not. He's 13 now, no reason I need to be home. But there's something to be said for your children to come home to a parent. As much as they claim not to need us I know that being a stay at home mom, who's actually home when they get off the bus makes a huge difference in their lives. I may only see him for less than 5 mins as he gets something to eat then he's off to his room or to the xbox, but he smiles when he sees me and we get to talk about his day for a minute or two. That I suppose is worth more than a trip to Kohl's.
The rest of the day I will be spending time with Chloe. Her most active part of the day is the late afternoon and then again after 7 or so. Homework will need to get done. Mine and the kids. Dinner will need to be made. I'm looking forward to Survivor tonight. My favorite show. I keep saying someday I want to be on that show. Right now I'll be lucky if I keep my eyes open to even watch it! By 8:30 I'm exhausted. 9 I'm done.
That's my day today. That's pretty much every day for me. With the exception that I normally head to the gym to workout and the workouts are harder. Today was an easier day. Kids are off tomorrow, that will throw me all off and Chloe! But at least it will be a change of pace.
Tomorrow consists of a swim workout early in the morning before the kids get up. About 3000m total. Sat and Sun will be a huge challenge. A 2:30hr bike ride one day and the other a 1:30hr run followed by a 1hr bike. Two and a half hrs each day dedicated to the ironman. That finish line in June better be like no other I've ever seen.
Monday, February 8, 2010
What am I doing?
For those of you who are interested in what training I'm actually doing.......below is what I did for week one. I also included what I'll be doing this week.
Planned training log for: jojos
Report from: 2010-01-31 - 2010-03-06
2010-02-01
1h 00m
Bike Hill Repeats
Strength
70
WU: 15'
MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
2010-02-02 45m
Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.
3100.00 Yd
- 1h 00m
Swim Endurance
Form
60
3100
WU: 300 yds of different strokes.
MS:
5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.
CD: 300
2010-02-03 1h 00m
Trainer
High RPM Spin
60
60' at 105+ RPMS average.
2010-02-04 1h 00m
Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: 40' tempo run at LT or 10k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.
3500.00 Yd
- 1h 00m
Swim Endurance
Endurance
60
3500
WU: 300
MS:
Pulling: 4x250 on 30".
10x100 Pace @75% effort w/ 20" rest.
Kicking: 200 Choice.
8x100 Pace 85% 25" rest.
CD: 200
2010-02-05 1h 15m
Bike Strength
Strength
75
75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
1700.00 Yd
- 45m
Mixed Swim
Easy
45
1700
WU: 200 easy swimming. 4x50 swim golf.
MS: 8x50 drills, all on 20" rest:
- 2x50 are FTD (finger tip drag)
- 2x50 are SAD (Single arm drill)
- 2x50 are CUD (Catch up drill)
- 2x50 are Swim.
Swim an easy 100 focusing on your biggest weakness of the drills.
Now repeat the set again, 8x50.
Swim another 100 easy focusing on your weakness.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: 100
2010-02-06 2h 00m
Bike ME
Muscular Endurance
120
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
45m
Strength:
Race Day Specific - 45 min
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
2010-02-07
1h 20m Run Base Strength 80 Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
2010-02-08
1h 00m Run Base Strength 60 Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
3200.00 Yd- 1h 00m Speed Strength/Speed 60 3200 WU: 600 MS: 4x200 on 20" rest. 800 swim, descend at 400. Rest 30" 8x100@ 90% on 10" rest. CD: 200
2010-02-09
1h 20m Bike Hill Repeats Strength 80 WU: 15' MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. CD: 15'
2010-02-10
2300.00 Yd- 30m Swim Form Form 30 2300 WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88). MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate. CD: 200 easy alternating 50 pull, 50 swim.
2010-02-11
1h 15m Bike Base Endurance 75 75' ride on a flat course. Keep HR in Zone 1-2.
40m Run Hill Repeats Strength/Speed 40 WU: 15' MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise. CD: 15' Stretch when done and add in Core 1, 2 or 3.
2010-02-12
3300.00 Yd- 1h 00m Speed 60 3300 WU: 300 & 6x50 on 10" rest. MS: 25x100: - 10 on 2:15 - 10 on 2:20 - 5 on 2:30 CD: 200
2010-02-13
2h 30m Bike Base Endurance 150 150' ride on a flat to rolling course. Keep HR in Zone 1-2.
2010-02-13
2h 30m Bike Base Endurance 150 150' ride on a flat to rolling course. Keep HR in Zone 1-2.
Weekly totals & Avgs
5h 05m
3h 00m
8800.00 Yd - 2h 30m
Planned training log for: jojos
Report from: 2010-01-31 - 2010-03-06
2010-02-01
1h 00m
Bike Hill Repeats
Strength
70
WU: 15'
MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
2010-02-02 45m
Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.
3100.00 Yd
- 1h 00m
Swim Endurance
Form
60
3100
WU: 300 yds of different strokes.
MS:
5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.
CD: 300
2010-02-03 1h 00m
Trainer
High RPM Spin
60
60' at 105+ RPMS average.
2010-02-04 1h 00m
Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: 40' tempo run at LT or 10k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.
3500.00 Yd
- 1h 00m
Swim Endurance
Endurance
60
3500
WU: 300
MS:
Pulling: 4x250 on 30".
10x100 Pace @75% effort w/ 20" rest.
Kicking: 200 Choice.
8x100 Pace 85% 25" rest.
CD: 200
2010-02-05 1h 15m
Bike Strength
Strength
75
75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
1700.00 Yd
- 45m
Mixed Swim
Easy
45
1700
WU: 200 easy swimming. 4x50 swim golf.
MS: 8x50 drills, all on 20" rest:
- 2x50 are FTD (finger tip drag)
- 2x50 are SAD (Single arm drill)
- 2x50 are CUD (Catch up drill)
- 2x50 are Swim.
Swim an easy 100 focusing on your biggest weakness of the drills.
Now repeat the set again, 8x50.
Swim another 100 easy focusing on your weakness.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: 100
2010-02-06 2h 00m
Bike ME
Muscular Endurance
120
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
45m
Strength:
Race Day Specific - 45 min
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
2010-02-07
1h 20m Run Base Strength 80 Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
2010-02-08
1h 00m Run Base Strength 60 Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
3200.00 Yd- 1h 00m Speed Strength/Speed 60 3200 WU: 600 MS: 4x200 on 20" rest. 800 swim, descend at 400. Rest 30" 8x100@ 90% on 10" rest. CD: 200
2010-02-09
1h 20m Bike Hill Repeats Strength 80 WU: 15' MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. CD: 15'
2010-02-10
2300.00 Yd- 30m Swim Form Form 30 2300 WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88). MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate. CD: 200 easy alternating 50 pull, 50 swim.
2010-02-11
1h 15m Bike Base Endurance 75 75' ride on a flat course. Keep HR in Zone 1-2.
40m Run Hill Repeats Strength/Speed 40 WU: 15' MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise. CD: 15' Stretch when done and add in Core 1, 2 or 3.
2010-02-12
3300.00 Yd- 1h 00m Speed 60 3300 WU: 300 & 6x50 on 10" rest. MS: 25x100: - 10 on 2:15 - 10 on 2:20 - 5 on 2:30 CD: 200
2010-02-13
2h 30m Bike Base Endurance 150 150' ride on a flat to rolling course. Keep HR in Zone 1-2.
2010-02-13
2h 30m Bike Base Endurance 150 150' ride on a flat to rolling course. Keep HR in Zone 1-2.
Weekly totals & Avgs
5h 05m
3h 00m
8800.00 Yd - 2h 30m
Switching it up
My whole body is sore. My shin is sending me not so good messages. However, I did make it through the first week of training. After totaling up the mileage for all three sports it came to 126 miles. I think that's a record for me!
This week a bit harder to stay on schedule. Actually I'm changing everyday around. I plan on still getting in every workout but switching up the days that they are done. We have a snow storm on the way which may lead us into a snow day on Tues or possibly Wed. Kids also have Friday off this week. I still can get to the gym on Friday but I have to shorten the workout. Just hit spin class and head home that day. Today the last thing I want to do is go to spin and do a swim workout. I spent last night with friends at a Superbowl party. I tried not to eat too much junk and I tried not to have to much to drink. But I think the huge piece of the best cheesecake I've ever had and the most disgusting lemon cello shot I ever did means I better get my butt to the gym!
I may have to pull out the cheater card today at spin. Keeping the resistance on the low side. This will ensure that my shin doesn't get worse as I have to run tomorrow and it will ensure that I make it through the class! Even my stomach muscles are screaming today. I did a new core workout yesterday that I thought wasn't doing much. I was wrong. God forbid if I sneeze or cough. Ouch.
Trying to stay optimistic about the week ahead. Getting all the workouts in may mean a few nights swimming in the pool. Something I never do is workout in the evenings. It takes away from family time plus it makes it 10 times harder for me to sleep when I work out late in the day. But with all the kid activities and appointments we have going on this week it just may need to be done.
This week a bit harder to stay on schedule. Actually I'm changing everyday around. I plan on still getting in every workout but switching up the days that they are done. We have a snow storm on the way which may lead us into a snow day on Tues or possibly Wed. Kids also have Friday off this week. I still can get to the gym on Friday but I have to shorten the workout. Just hit spin class and head home that day. Today the last thing I want to do is go to spin and do a swim workout. I spent last night with friends at a Superbowl party. I tried not to eat too much junk and I tried not to have to much to drink. But I think the huge piece of the best cheesecake I've ever had and the most disgusting lemon cello shot I ever did means I better get my butt to the gym!
I may have to pull out the cheater card today at spin. Keeping the resistance on the low side. This will ensure that my shin doesn't get worse as I have to run tomorrow and it will ensure that I make it through the class! Even my stomach muscles are screaming today. I did a new core workout yesterday that I thought wasn't doing much. I was wrong. God forbid if I sneeze or cough. Ouch.
Trying to stay optimistic about the week ahead. Getting all the workouts in may mean a few nights swimming in the pool. Something I never do is workout in the evenings. It takes away from family time plus it makes it 10 times harder for me to sleep when I work out late in the day. But with all the kid activities and appointments we have going on this week it just may need to be done.
Tuesday, February 2, 2010
Lane 3
I'm already having one of those days. The kind of day that you try and find an excuse why not to go to the gym, but there isn't really a good one. I knew I was going to go. I knew that there was no other option. But that still didn't stop my mind games.
It's going to take awhile for the mind games to stop. Now that I'm following a training program that basically is as long each day as a part time job there is no time for excuses. Just get up and get the family off to work and school. Get the dog feed, played with, loved and ready for a nap then hit the gym. I managed to get there after shoveling the driveway by 9:00.
9:00 isn't the best time I have realized. If I don't get there between 8:30-8:45
the lanes are already filled with swimmers. I sat and watched the difference between the fishes.
In lane one we had "grandma" whom I have seen many times. She's very impressive. She obviously has some serious issues with arthritis and osteoporosis. Her legs hang low in the water almost so she's 90 degrees. Her strokes are slow but purposeful. She barely moves. I probably could swim 75m to her 25. She goes and goes and goes. I'm sure her bones and muscles get quite a workout.
In lane two we have your typical female young swimmer. Probably was on the swim team in HS. Just out of college and trying to stay fit. Not quite gliding on the water but close. You can tell she's been at it for awhile. Probably got there an hour before I did.
In lane three another "grandma". This one is faster. She has been swimming for years. Ever since she was young. She swims slow but it effortless and very good form.
In lane 4 we have the star college swimmer. Young, fit and with his trainer pushing him on. Gliding through the water with flip turns that come without a splash. He was there for over 1 1/2 hours. Lap after lap. Drill after drill. Even getting out of the pool to do sit ups, bike legs, push ups and back in for another 100m, then back out and do it again. It was exhausting just watching him. Lucky me I got the lane right next to him. Boy that doesn't help me feel any faster.
Finally in lane number 5 a guy that drives me nuts. He got there seconds before I did. So he got the last available lane. He had a pile of swim accessories as did I today. He proceeded to pile them at the end of the lane and then walk away. Went to the restroom. Talked to a few people. Checked out a few girls. As I sit and wait about 10 mins. I actually got in the pool before he did. He's there often and thinks he's the cats meow. About age 45 and in good shape. He's a triathlete for sure. I know because I saw him later chatting with another girl before he got his run done for the day. I got in before him and stayed longer than he did. He's a good swimmer but should be better for the way he acts!
It's amazing what you can take in with 10 mins to people watch. I wonder what people though of the girl in lane three today? Did I look like I knew what I was doing? At one point I had another guy pacing off of me. Letting me push off the wall seconds before him. He would try so hard to get to the other side before me. There was no way I would let that happen.
My workout today was a swim of 1:15/2500m and a 45min run only letting my HR get to the top of zone 2. Hard to keep it that low. I managed to get in a 4.35 distance in that 45 mins. All in all a good day 2. Tomorrow will be easier. A very fast 1 hr bike ride with a possible 1 hr run after it.
It's going to take awhile for the mind games to stop. Now that I'm following a training program that basically is as long each day as a part time job there is no time for excuses. Just get up and get the family off to work and school. Get the dog feed, played with, loved and ready for a nap then hit the gym. I managed to get there after shoveling the driveway by 9:00.
9:00 isn't the best time I have realized. If I don't get there between 8:30-8:45
the lanes are already filled with swimmers. I sat and watched the difference between the fishes.
In lane one we had "grandma" whom I have seen many times. She's very impressive. She obviously has some serious issues with arthritis and osteoporosis. Her legs hang low in the water almost so she's 90 degrees. Her strokes are slow but purposeful. She barely moves. I probably could swim 75m to her 25. She goes and goes and goes. I'm sure her bones and muscles get quite a workout.
In lane two we have your typical female young swimmer. Probably was on the swim team in HS. Just out of college and trying to stay fit. Not quite gliding on the water but close. You can tell she's been at it for awhile. Probably got there an hour before I did.
In lane three another "grandma". This one is faster. She has been swimming for years. Ever since she was young. She swims slow but it effortless and very good form.
In lane 4 we have the star college swimmer. Young, fit and with his trainer pushing him on. Gliding through the water with flip turns that come without a splash. He was there for over 1 1/2 hours. Lap after lap. Drill after drill. Even getting out of the pool to do sit ups, bike legs, push ups and back in for another 100m, then back out and do it again. It was exhausting just watching him. Lucky me I got the lane right next to him. Boy that doesn't help me feel any faster.
Finally in lane number 5 a guy that drives me nuts. He got there seconds before I did. So he got the last available lane. He had a pile of swim accessories as did I today. He proceeded to pile them at the end of the lane and then walk away. Went to the restroom. Talked to a few people. Checked out a few girls. As I sit and wait about 10 mins. I actually got in the pool before he did. He's there often and thinks he's the cats meow. About age 45 and in good shape. He's a triathlete for sure. I know because I saw him later chatting with another girl before he got his run done for the day. I got in before him and stayed longer than he did. He's a good swimmer but should be better for the way he acts!
It's amazing what you can take in with 10 mins to people watch. I wonder what people though of the girl in lane three today? Did I look like I knew what I was doing? At one point I had another guy pacing off of me. Letting me push off the wall seconds before him. He would try so hard to get to the other side before me. There was no way I would let that happen.
My workout today was a swim of 1:15/2500m and a 45min run only letting my HR get to the top of zone 2. Hard to keep it that low. I managed to get in a 4.35 distance in that 45 mins. All in all a good day 2. Tomorrow will be easier. A very fast 1 hr bike ride with a possible 1 hr run after it.
Monday, February 1, 2010
First Day Jitters
It's here.............Day 1.
138 days to go.
Today was my first official training day for the 1/2 iron man in June. The schedule called for a 1 hr bike, hill repeats. Well it's too chilly to hit the road and the trainer just doesn't give you a good hill to work with. So it was off to spin class. Today was AT intervals. I rocked at spin. Dripping with sweat as I met every challenge. You want my HR over AT? No problem. Drop it down for a minute then right back up to AT? No problem. Sprints at 120 revolutions? No problem. Throw it at me........I can handle it. Great class today. I did exactly what my favorite instructor told us to do and my HR felt like cooperating today.
Next up was an hour swim or 3100y/2800m. Seemed like it would be a good work out nothing to difficult and I was right. It was a great workout except for the fact that I'm too slow! I couldn't do what they were asking of me within the hour time frame. Started with a 300m warm up. My father insists we didn't need the warm up as we just finished spin class. That man can not follow a training program! Anyway, after the warm up it was 5 sets of 300m. At the end of each 100m you were to swim very fast for 25m all other laps were easy. Rest 45 seconds in between each 300. Much harder to do than it looks on paper. Next up 10 sets of 100m. rest 20 secs between each. 25 hard, 75 cruise. This wasn't too bad but I finally called it quits after the 6th one. My father called it quits a few before that. I already had been swimming an hour and 10 mins.
I have to keep in mind that this training program is based on time spent training, not the distance. They never say go bike 40 miles. It's go bike 2 hours then run 1 hour. They tell you how to do each workout and at what intensity. The rest is up to me. Hopefully as the days and weeks go on, 1 hour will be plenty for me to swim 3100y. Funny thing is that the race is a 1.2 mile swim. That's only about a 2000m swim. I did more than that the first day of training!
My first day jitters are in the bag.
Bring on day 2...........
138 days to go.
Today was my first official training day for the 1/2 iron man in June. The schedule called for a 1 hr bike, hill repeats. Well it's too chilly to hit the road and the trainer just doesn't give you a good hill to work with. So it was off to spin class. Today was AT intervals. I rocked at spin. Dripping with sweat as I met every challenge. You want my HR over AT? No problem. Drop it down for a minute then right back up to AT? No problem. Sprints at 120 revolutions? No problem. Throw it at me........I can handle it. Great class today. I did exactly what my favorite instructor told us to do and my HR felt like cooperating today.
Next up was an hour swim or 3100y/2800m. Seemed like it would be a good work out nothing to difficult and I was right. It was a great workout except for the fact that I'm too slow! I couldn't do what they were asking of me within the hour time frame. Started with a 300m warm up. My father insists we didn't need the warm up as we just finished spin class. That man can not follow a training program! Anyway, after the warm up it was 5 sets of 300m. At the end of each 100m you were to swim very fast for 25m all other laps were easy. Rest 45 seconds in between each 300. Much harder to do than it looks on paper. Next up 10 sets of 100m. rest 20 secs between each. 25 hard, 75 cruise. This wasn't too bad but I finally called it quits after the 6th one. My father called it quits a few before that. I already had been swimming an hour and 10 mins.
I have to keep in mind that this training program is based on time spent training, not the distance. They never say go bike 40 miles. It's go bike 2 hours then run 1 hour. They tell you how to do each workout and at what intensity. The rest is up to me. Hopefully as the days and weeks go on, 1 hour will be plenty for me to swim 3100y. Funny thing is that the race is a 1.2 mile swim. That's only about a 2000m swim. I did more than that the first day of training!
My first day jitters are in the bag.
Bring on day 2...........
Subscribe to:
Posts (Atom)