Went out hoping I'd get my 42 minutes on flat land and it started to get dark. Got in 28:40 - 3.077 miles, 9:10 minute miles. Definitely came out of the gate faster than I finished - I did the first .77 miles in 5:50 - (7:35 mm), the next .77 in 7 mins, the next .77 in 7:50 and the last in 8min.
.
Thursday, June 30, 2011
Tuesday, June 28, 2011
Swim and game plan
I took the last 2 days off to see if that would help alleviate the ache in my right knee - so far so good.
Swam .9 in 35 minutes today. Tried to do the stroke technique I watched on you tube keeping my elbow high and not pulling until my hand is under my elbow - isn't quite natural yet. Did a few laps with the kick board and then another 3 focusing on my stroke. I think I'm to the point that I need someone to watch and give me feedback.
Game plan -
This week -
Tonight Bike 13.1
Wed - Run 4.8
Thurs - Bike - 18.5
Sat morning Run 3.8
Next week
Sunday - Evening Run 2.8
Tuesday - Swim 28 mins
Wednesday - Bike 8.2, Run 3 miles
Thurs - Hike all Day in Rocky
Friday - Swim during nap time
Saturday - Bike 11.5 (or longer if a friend wants to do Rist Canyon)
Swam .9 in 35 minutes today. Tried to do the stroke technique I watched on you tube keeping my elbow high and not pulling until my hand is under my elbow - isn't quite natural yet. Did a few laps with the kick board and then another 3 focusing on my stroke. I think I'm to the point that I need someone to watch and give me feedback.
Game plan -
This week -
Tonight Bike 13.1
Wed - Run 4.8
Thurs - Bike - 18.5
Sat morning Run 3.8
Next week
Sunday - Evening Run 2.8
Tuesday - Swim 28 mins
Wednesday - Bike 8.2, Run 3 miles
Thurs - Hike all Day in Rocky
Friday - Swim during nap time
Saturday - Bike 11.5 (or longer if a friend wants to do Rist Canyon)
Saturday, June 25, 2011
Mesa, CO
I'm at my grandparents in Mesa for the weekend and needed to get my last run of the week in. My knees are still a bit achey from yesterday's bike - those nasty hill repeats on 12-14% grade really were not great for the long haul. Oh well - keep icing them and they aren't sharp shooting pain - so that is good.
From my grandparents you either run up hill or down hill, so I ran 1.3 miles up hill first and then back. I didn't realize how steep it was until after I mapped it. Went up 292 feet in the 1.3 (4.25% grade) - knew it didn't feel great and realized why as I easily glided back down on the return. The first .6 of the race is a 5.7% grade - so hopefully it feels similar.
Friday, June 24, 2011
Marmot Crossing
I finally decided to go for a ride today - the hardest part is just making my self go. Once I'm on the road it is easy to stay there. Momentum! All about momentum!
I rode from the house down Midland to 4 mile road up toward sunlight. I turned around when I got to 36 minutes and unplugged the calculator to cool down at 58:16.
Stats -
15 miles
Average 15.5 mph
Max 40.2
Several stop signs and stop lights
I learned from the guy who passed me that I'm a better follower than leader - I could easily keep up with him, but wouldn't have gone that fast on my own. Also I'm very glad that the marmot that crossed the road did not come back out when I was going 40 mph down the hill.
I rode from the house down Midland to 4 mile road up toward sunlight. I turned around when I got to 36 minutes and unplugged the calculator to cool down at 58:16.
Stats -
15 miles
Average 15.5 mph
Max 40.2
Several stop signs and stop lights
I learned from the guy who passed me that I'm a better follower than leader - I could easily keep up with him, but wouldn't have gone that fast on my own. Also I'm very glad that the marmot that crossed the road did not come back out when I was going 40 mph down the hill.
Thursday, June 23, 2011
Test Run
Got the Brooks in the mail today and took them for a test run. Love them!
Today I watched a few you tubes on running technique and thought I'd push for a longer run.
50 min 20 sec - 5.24 miles
9 minute 35 second miles
Today I watched a few you tubes on running technique and thought I'd push for a longer run.
50 min 20 sec - 5.24 miles
9 minute 35 second miles
Wednesday, June 22, 2011
Swam a Mile
Yesterday Autumn and I played with friends at the community center and then I took her home for a nap while I went back and swam. (a great perk of having a work from home daddy)
I took 5 pennies this time, a suggestion of my husband. It worked great to keep track of my laps on a kick board at the edge. I warmed up practicing breathing with the kick board and then swam the full 32 laps to make a mile. It took me about 39 minutes - I had to fix my goggles once and lost a few seconds each time shifting pennies. (that and I suck at turning). So all in all, I'm still hoping to do the .9 on race day in less than 35 minutes. I think I did about 60-70% in freestyle and the rest in breast stroke. I need to keep watching you tube videos and practicing.
I took 5 pennies this time, a suggestion of my husband. It worked great to keep track of my laps on a kick board at the edge. I warmed up practicing breathing with the kick board and then swam the full 32 laps to make a mile. It took me about 39 minutes - I had to fix my goggles once and lost a few seconds each time shifting pennies. (that and I suck at turning). So all in all, I'm still hoping to do the .9 on race day in less than 35 minutes. I think I did about 60-70% in freestyle and the rest in breast stroke. I need to keep watching you tube videos and practicing.
Sunday, June 19, 2011
CeadarCrest - SunnyAcres Hill Repeats
They say you only get better at hills by riding hills - fewey!!! My parents live on the side of a mountain and the road one over goes up 180 feet in .3 miles (11.3% grade) and then does the same thing on the way down. I did this 2x and then road down the flat road and back to the back side and road it. I thought the back side was a little less steep but I was wrong. It is a 220 foot gain in .3 miles a 13.8% grade. The bummer is that you loose the momentum on the way down because you loose all the elevation in .3 miles, have to brake not to kill yourself and have a stop sign at the bottom.
Stats: 8.17 miles, Avg speed 10.6 mph, 46:18 minutes, Max Speed 35.4
Friday, June 17, 2011
Another run
Today I ran home after work at the hospital. Didn't feel as good - but I did it. My right hip felt funny the last mile and a half and I stopped to stretch it a bit. Not painful just off. Definitely a slower pace - 3.8 ish miles in 37 and 1/2 minutes. Eager to get my new Brooks as I feel these shoes have worn down too much to be good for longer runs. Ran by the river and it is raging - crazy full and lots of logs and stuff racing by. Partially spilling over on to the path in 2 spots - sure the rain this evening tipped over to be impassable.
Thursday, June 16, 2011
Bike and Swim
June 12th: biked 21.5 with a friend over the Horsetooth Dams - about 5 good climbs - one being a class 5 road. The ride was good to climb, have my butt in the saddle and peddle over a longer distance. Felt really good and my recovery after the hills was good.
June 13th: AM swim - went to the senior center at 6am - not a good time to be there - too busy for the small facility. Got 15 minutes of crawl and kick board in and then another 300 yards of a faster pace crawl that felt really good. The lady I shared the lane with did 2 laps while I did 3. So that feels good. The more I swim the more comfortable it gets and the longer I can crawl - I'm now hoping to do at least 1/2 the race in the crawl!
June 15th: Run in Glenwood
Hit the road and felt pretty good! The first 17:30 felt really good and then the next 9 minutes was a push (and most of the climbing) and then the last 9 were good again. HR at about 155-160 until I hit a hill at 1.8 and then it hung out at more like 165-170 until I finished.
Total was 3.7 miles in 35:41, a 9 min 38 sec miles pace
Felt like I was going a bit faster, but at least if felt sustainable.
June 12th: biked 21.5 with a friend over the Horsetooth Dams - about 5 good climbs - one being a class 5 road. The ride was good to climb, have my butt in the saddle and peddle over a longer distance. Felt really good and my recovery after the hills was good.
June 13th: AM swim - went to the senior center at 6am - not a good time to be there - too busy for the small facility. Got 15 minutes of crawl and kick board in and then another 300 yards of a faster pace crawl that felt really good. The lady I shared the lane with did 2 laps while I did 3. So that feels good. The more I swim the more comfortable it gets and the longer I can crawl - I'm now hoping to do at least 1/2 the race in the crawl!
June 15th: Run in Glenwood
Hit the road and felt pretty good! The first 17:30 felt really good and then the next 9 minutes was a push (and most of the climbing) and then the last 9 were good again. HR at about 155-160 until I hit a hill at 1.8 and then it hung out at more like 165-170 until I finished.
Total was 3.7 miles in 35:41, a 9 min 38 sec miles pace
Felt like I was going a bit faster, but at least if felt sustainable.
Friday, June 10, 2011
Swim
@ the Senior Center Fort Collins
28 1/2 Laps = .81 miles in roughly 27 or 28 minutes
2 min 5 sec per 100 M
If I did all the math right and counted my laps correctly - then I'm sitting at being able to do the .9 miles in under 35 minutes! That makes me a little excited!!!
28 1/2 Laps = .81 miles in roughly 27 or 28 minutes
2 min 5 sec per 100 M
If I did all the math right and counted my laps correctly - then I'm sitting at being able to do the .9 miles in under 35 minutes! That makes me a little excited!!!
Thursday, June 9, 2011
Swim, Run, Bike
Monday - I didn't end up biking to work - not enough time
Tuesday - Took my nephew with me to give me pointers! No idea how far or long we swam - it was intermittent and more for technique, but did get 30-40 minutes of swimming in.
Wednesday - Ran to our friends for dinner - about 1.8 and I tried to keep my speed up but accidentally reset the timer 1/2 through. about 16 mins.
Thursday - Biked Horsetooth to the Masonville 4 miles sign and decided I couldn't do another hill! Rode 16.2 miles in about 67 minutes and averaged 14.5 miles per hours. I've got to get my hill speed up - on the steep parts my goal was 6 mph and I stayed pretty close. Was able to keep my flat land speed between 18 and 19. I don't like riding at a high cadence (like staying above 60 is a chore) - but need to get better with my gears and keeping my cadence up.
Tuesday - Took my nephew with me to give me pointers! No idea how far or long we swam - it was intermittent and more for technique, but did get 30-40 minutes of swimming in.
Wednesday - Ran to our friends for dinner - about 1.8 and I tried to keep my speed up but accidentally reset the timer 1/2 through. about 16 mins.
Thursday - Biked Horsetooth to the Masonville 4 miles sign and decided I couldn't do another hill! Rode 16.2 miles in about 67 minutes and averaged 14.5 miles per hours. I've got to get my hill speed up - on the steep parts my goal was 6 mph and I stayed pretty close. Was able to keep my flat land speed between 18 and 19. I don't like riding at a high cadence (like staying above 60 is a chore) - but need to get better with my gears and keeping my cadence up.
Monday, June 6, 2011
Catch Up
Run - June 5th
33 minutes - 3.4 miles, 9:42 minute miles - that pace for the 10 K would be under 60 minutes - which honestly I'd be happy with after the swim and bike!
Ughhh... totally sucked wind for the first 23 minutes, felt better for about 7 minutes and then struggled the last 3.
Might have been the root beer I had for dinner 45 minutes before my run. Done with carbonated soda for a while! I'm not going to say not until the race - but at least not within 3 hours of when I'm going to exercise.
Bike - June 4, 2011
I biked to work and then to my inlaws. 16.5 miles total - no idea on the time - didn't reset the bike computer. Remembered why the first ride is nice - no butt pain yet. Definitely feeling bruised on the saddle and figure it will be another 10 rides before it doesn't hurt so bad. I'm messing with my schedule to make it easier for us - since we only have the one car I will use my work days as my bike days - so back to Loveland on the bike Monday.
Sore - June 3rd
Think I tweeked a muscle in my groin swimming yesterday - thought I would be better to wait a day than push it and have to take more time off. Plan to ride tomorrow. Not really sticking to my schedule - but at least I'm going at it.
Mini Swim Lessons - June 2
I went to the Fort Collins Senior Center and got a 10 pass for the time we are in N. Colorado this summer. Thought I better go ahead and commit the money so I'll actually commit the time in the following weeks. Swimming is by far my most technically challenging event of the triathlon. I grew up with swimming lessons each summer, I enjoy surfing and playing in the water - but have never found swimming to be a way I want to exercise. I can nearly count on my fingers how many times I've been in the pool strictly for exercise. I know my breast stroke is my most sustainable stroke but that I'm indeed a bit faster at the crawl. I went into this evening thinking I needed to work on my crawl so that I can do more of the race in it...
I started my work out by going down in breast stroke and coming back with the crawl - it felt okay but not great. After 15 minutes of this I took a break and the life guard asked how it was going and huffing I said - "ahh I don't know." After some small talk I ended up asking if he would take a look and advise. He said my crawl looked fine, but can I sustain that speed - I answered no way. He gave me some pointers on my breast stroke on how to make it more energy efficient. Super helpful. He said he thinks I should stick with the breast stroke and maybe throw in some crawl when it makes sense, as my breast stroke is almost as fast as my crawl. So then I did several more laps of breast stroke and 2 laps of crawl and confirmed that making my breast stroke stronger might be the best route. I feel like I'm going to sink after being tired to start with and then doing 100 m of crawl! Then I did 200 m of breast stroke without hardly feeling tired. Will be interesting to see what ends up being my best bet!
So I swam 15 minutes straight then for about the next 20 minutes intermittently.
33 minutes - 3.4 miles, 9:42 minute miles - that pace for the 10 K would be under 60 minutes - which honestly I'd be happy with after the swim and bike!
Ughhh... totally sucked wind for the first 23 minutes, felt better for about 7 minutes and then struggled the last 3.
Might have been the root beer I had for dinner 45 minutes before my run. Done with carbonated soda for a while! I'm not going to say not until the race - but at least not within 3 hours of when I'm going to exercise.
Bike - June 4, 2011
I biked to work and then to my inlaws. 16.5 miles total - no idea on the time - didn't reset the bike computer. Remembered why the first ride is nice - no butt pain yet. Definitely feeling bruised on the saddle and figure it will be another 10 rides before it doesn't hurt so bad. I'm messing with my schedule to make it easier for us - since we only have the one car I will use my work days as my bike days - so back to Loveland on the bike Monday.
Sore - June 3rd
Think I tweeked a muscle in my groin swimming yesterday - thought I would be better to wait a day than push it and have to take more time off. Plan to ride tomorrow. Not really sticking to my schedule - but at least I'm going at it.
Mini Swim Lessons - June 2
I went to the Fort Collins Senior Center and got a 10 pass for the time we are in N. Colorado this summer. Thought I better go ahead and commit the money so I'll actually commit the time in the following weeks. Swimming is by far my most technically challenging event of the triathlon. I grew up with swimming lessons each summer, I enjoy surfing and playing in the water - but have never found swimming to be a way I want to exercise. I can nearly count on my fingers how many times I've been in the pool strictly for exercise. I know my breast stroke is my most sustainable stroke but that I'm indeed a bit faster at the crawl. I went into this evening thinking I needed to work on my crawl so that I can do more of the race in it...
I started my work out by going down in breast stroke and coming back with the crawl - it felt okay but not great. After 15 minutes of this I took a break and the life guard asked how it was going and huffing I said - "ahh I don't know." After some small talk I ended up asking if he would take a look and advise. He said my crawl looked fine, but can I sustain that speed - I answered no way. He gave me some pointers on my breast stroke on how to make it more energy efficient. Super helpful. He said he thinks I should stick with the breast stroke and maybe throw in some crawl when it makes sense, as my breast stroke is almost as fast as my crawl. So then I did several more laps of breast stroke and 2 laps of crawl and confirmed that making my breast stroke stronger might be the best route. I feel like I'm going to sink after being tired to start with and then doing 100 m of crawl! Then I did 200 m of breast stroke without hardly feeling tired. Will be interesting to see what ends up being my best bet!
So I swam 15 minutes straight then for about the next 20 minutes intermittently.
Wednesday, June 1, 2011
Swapped swim with run
So yesterday I didn't swim, so I was going to try today - but I decided running would be easier than getting to the pool.
Ran 4.1 miles in about 40 minutes - 9:45 minute miles
I'm feeling good about my training at this point - but realizing that the run at the end might be the most challenging part of the race. It really takes it all out of me - and that is without swimming and biking first. Today I 'hit the wall' where I didn't feel like constantly stopping at 22 minutes and could go into cruise control - but my cruise is set to slow! I have to keep reminding myself that the goal is to finish - not to be fast!
Tomorrow I'm going to try to get to the pool and swim!
Ran 4.1 miles in about 40 minutes - 9:45 minute miles
I'm feeling good about my training at this point - but realizing that the run at the end might be the most challenging part of the race. It really takes it all out of me - and that is without swimming and biking first. Today I 'hit the wall' where I didn't feel like constantly stopping at 22 minutes and could go into cruise control - but my cruise is set to slow! I have to keep reminding myself that the goal is to finish - not to be fast!
Tomorrow I'm going to try to get to the pool and swim!
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