A week of long workouts.
Monday we had games in the morning. I had, had some recovery time because over the weekend I did very little because of the amount of games we played. Anyway, Monday we played than I went and lifted. After lifting I went for my moderate run of 1hr 38 min. It was a nice evening out when I ran.
Tuesday I did my first swim outside. I know it is sad that it was my first swim outside. It was much more enjoyable, if swimming can ever be called that. However, it seemed to take more time than when I swim at the gym. I swam 3,500 for a speed swim. After the swim I went and ate oatmeal then decided to head out for my long run. This was for 3 hrs and 8min. How far did I run?? Not far enough. Only about 19miles. I was definitely leg and feet sore after this run. It was still very hot out since I started my run at about 430pm. Anyway, I slept with my SKINS on and then the next day I woke up, unwilling to do my long ride.
Weds. I changed my mind at about 1000 that I would go out for my ride. A moderate ride that would last around 3hrs. I went out and got stung in the butt my a wasp, not once, but twice. Kind of funny since I was just stung a few days ago. I am thinking my detergent must spell soooo good that the wasps can't stay away..? Anyway, it was very hot out. I went for 3hours and 10min then came home and rode for 2hours more on my trainer. In the end I rode about 94miles, so that was my long ride of the week.
Thursday, we had practice today and I also worked. One of the few days I have had lessons, since nobody has any money. So, after practice I went and swam 5,000, which took me nearly 2 hours. After further questioning I found out it is a METER pool and not a YARD pool. The pool I was swimming in was a Yard pool and was probably about a yard short. So, this swim really was equal to about 3.13 miles..which is further than the race. This was my long swim of the week. Then I went and got a massage. It was very nice :)
Now off to bed. I am not sure what I will do tomorrow since I am doing a sprint this weekend. Probably, weights, maybe a swim, maybe a run...not sure.
Thursday, July 31, 2008
Friday, July 25, 2008
Yesterday I went and swam a speed swim of 3,500 yds. Then I came home had a shake and left for speed running. I ran 12x400 followed by 4x100 plus a warmup and cooldown. Anyway, on about my 5th 400 I was greeted by a angry wasp (or bee, or something) that stung my quad. Maybe it was karma for wearing those tiny little running shorts. Anyway, with the added epinephrine I ran about 10seconds faster on that lap. I ran all of my 400's in about 1min 34seconds..followed by 40 seconds of recovery. Not too bad I guess, considering all the super slow running I have been doing. I read somewhere that it takes 18 MONTHS for heart rate training to begin to have a "real" impact...and well I'm at about 8 months...YEAH!! Only 10months more before some improvement??
Anyway, today I lifted and then ran home from the gym again. Today was HOT! My watch said it was an average of 95 degrees. I am trying to adapt to the heat, again another thing that takes time for your body to adapt to. While in the process of dealing with heat, you have to slow down more to stay in the hr range. So, really it is quite fun running sooo slow, no not really.
I treated myself to a massage tonight, which hopefully will help the tired legs. I was also informed by P that in my next race I need to cut about 5min off my last sprint race..but I am not sure he realizes that I am training for a 140.6 mile race and that is a lot of SLOW training..but ok.
This weekend is going to be difficult to get any training in, I have a bball tourney with a minimum of 5 games a day.
Anyway, today I lifted and then ran home from the gym again. Today was HOT! My watch said it was an average of 95 degrees. I am trying to adapt to the heat, again another thing that takes time for your body to adapt to. While in the process of dealing with heat, you have to slow down more to stay in the hr range. So, really it is quite fun running sooo slow, no not really.
I treated myself to a massage tonight, which hopefully will help the tired legs. I was also informed by P that in my next race I need to cut about 5min off my last sprint race..but I am not sure he realizes that I am training for a 140.6 mile race and that is a lot of SLOW training..but ok.
This weekend is going to be difficult to get any training in, I have a bball tourney with a minimum of 5 games a day.
Tuesday, July 22, 2008
Sleeping...
We all know how much I like to sleep. I would say that I am quite possibly one of the best sleepers. However, the sun has been interupting my sleep, in quite a few ways. First of all, the sun arrives BRIGHT and early now. Not beneficial to me, because even though I have "black out" curtains, they do anything but completely BLACK out my room. So, I have been waking up earlier. I know some of you (kory probably) is saying, you are waking up so you must be done sleeping..or maybe you are saying "you sleep too much". However, I have not found this to be the truth. The other problem with the sun, is that if I have a long workout I have to start early in the morning to accomplish it...needless to say this week I have yet to get in my long bike ride. Tired. Yes, I am tired. Maybe it is from the travel, maybe it is the bright sun waking me up, maybe I am not getting the right foods, or maybe the addition of speed work and my longest bike and runs are all catching up to me.
Then today I was put in an especially bad mood when I was woken up at 845, by P, to go to the gym. We were going to go at 1015 so I had time to swim, shower and then get to practice. However, he thought I needed to get up at 845 to be ready by 1015?? Then for about every 10min after he woke me up, he kept asking "why are you not up yet??". WHY YOU ASK? Because it is 845, because I am tired, because I finished a 17mile run at 945pm. So, needless to say, today was not a good day.
Last night I ran and discovered that when there is no sun, but still heat, I lose about 0.5oz of sweat per min...yes per minute. That means in order to replinish all that I have lost I would have to drink 30oz of water an hour. On the bike this is possible. However, while running, it is not even remotely possible.
Anyway, I am tired...and it is 11pm and I am ready to go to bed, with hopes to wake up to a cloudy, sunless day tomorrow. I know during the winter when I complain that it is dark and cold, I can look back and read this, I will laugh..but the heat and the sun are annoying me right now.
I guess my quote for the day would be something like: "Everyone performs well when the conditions are perfect, but a true test is how well you perform when the conditions are not perfect".
Then today I was put in an especially bad mood when I was woken up at 845, by P, to go to the gym. We were going to go at 1015 so I had time to swim, shower and then get to practice. However, he thought I needed to get up at 845 to be ready by 1015?? Then for about every 10min after he woke me up, he kept asking "why are you not up yet??". WHY YOU ASK? Because it is 845, because I am tired, because I finished a 17mile run at 945pm. So, needless to say, today was not a good day.
Last night I ran and discovered that when there is no sun, but still heat, I lose about 0.5oz of sweat per min...yes per minute. That means in order to replinish all that I have lost I would have to drink 30oz of water an hour. On the bike this is possible. However, while running, it is not even remotely possible.
Anyway, I am tired...and it is 11pm and I am ready to go to bed, with hopes to wake up to a cloudy, sunless day tomorrow. I know during the winter when I complain that it is dark and cold, I can look back and read this, I will laugh..but the heat and the sun are annoying me right now.
I guess my quote for the day would be something like: "Everyone performs well when the conditions are perfect, but a true test is how well you perform when the conditions are not perfect".
Friday, July 18, 2008
SORE!
After my lifting yesterday I am very sore. My chest is sore from my bench and my butt is sore from squats. Then today I decided I would do my speed running. I took to the track at about 11. I was thinking today was going to be an 80 degree day, but no such luck. I had to run 1 set of 12min, 1 set of 9min, 6 sets of 1min then 6 sets of 30secs.
I ran the long sets on the stairs to build some leg strength. Then the 1min sets, I alternated sprints with stairs. Then to finish it off I ran the 30sec sets all on sprints. It was 92 degrees according to my car when I finished. I drank a liter of water and with a warmup and cooldown I was out there for an hour. After this I headed to the gym for a swim.
I thought a swim was a good idea to help cool off and prevent my usual headaches. It did feel good, but my sore chest didn't help on my stroke and my sore butt and tired legs didn't help on the kick sets. However, I still swam about 3,600yds (was suppose to be 4,000) and it took forever! Now, I need to go to sleep because I am very sleepy.
I ran the long sets on the stairs to build some leg strength. Then the 1min sets, I alternated sprints with stairs. Then to finish it off I ran the 30sec sets all on sprints. It was 92 degrees according to my car when I finished. I drank a liter of water and with a warmup and cooldown I was out there for an hour. After this I headed to the gym for a swim.
I thought a swim was a good idea to help cool off and prevent my usual headaches. It did feel good, but my sore chest didn't help on my stroke and my sore butt and tired legs didn't help on the kick sets. However, I still swam about 3,600yds (was suppose to be 4,000) and it took forever! Now, I need to go to sleep because I am very sleepy.
Thursday, July 17, 2008
I am really happy to be finished with my travels. This summer we are going to one less out of state tournament, thank goodness. My time spent in Chicago was similar to my workouts in Oregon. A lot of time spent running. I actually completed my long run in Chicago..and the longest run in my life. I ran for 2hrs and 40 min. Half of that time was spent outside, until I realized it was a bit too dark to be out by myself. Then straight to the tred for the rest of it. My legs are a bit tired from all the running I have done the last two weeks, but hopefully I will recover soon.
Today I woke up after nearly 12 hours of sleep and had to rush to practice. We practiced then went over to Subaru to get my headlight changed, which then of course turned into a much more expensive outing. Which included a new battery cable, headlight and front brakes. GREAT FUN! Then we went to the gym and lifted. Today was a change up in my lifting to add some heavier stuff. Oddly enough without having lifted more than 20's on each side for bench in the last 4 or 5 months..I was up to 40's on each side today, on my third set. Not sure how I don't lose an extreme amount of strength since I don't do anything heavy..and I only lift twice a week, at most. After I finished lifting P was still lifting, since he takes FOREVER! Instead of waiting or wasting time on the ellip or tred like usual, I decided to run home. It was quite hot out still and I had no idea how far I was going, but thought it was a better use of my time.
I have decided that stress is definitely added to my running and working out in general when it requires a process...almost like pavlov's response. When I am at home and go for a run, Stella even knows the usual process. It includes: Drinking some water, putting on "running" shorts (as opposed to bball shorts), changing orthotics into "running" shoes (as opposed to nice running shoes), putting on my road id, the ipod, and then finally putting on the heart rate monitor. This last piece of equipment may be my new least favorite thing. BHRM time (before heart rate monitor) my running felt aerobic and I ran quite fast. I even placed high in long distance and medium distant races. However, AHRM I am now a slow runner. Yes, I understand that racing for upwards of 12hrs requires aerobic running, but good lord, how slow do I have to go?? If I could run for 13 miles anaerobically and be fast, maybe I should just do that..instead of my plod onward.
Anyway, I strayed from my point. Today's run (beneficial or not, who knows) consisted of none of my stress from pavlovs response. Instead it was a spur of the moment decision, with my bball shorts on, no ipod and best of all no HRM! I did however use my timer on my watch to make sure I ran a good amount of time (1hr30min or so). While out running I realized how nice it was to be free of looking down to make sure my heart was in the right zone. Instead I ran with how I felt, no constraints. It was actually a pretty good run. In the end I ran about 8.22 miles at about a 9 min pace (yes, excrutiatingly slow still) but without all the strings attached. I may do more of these run's from the gym, maybe even without my timer, now that I know the distance.
Today I woke up after nearly 12 hours of sleep and had to rush to practice. We practiced then went over to Subaru to get my headlight changed, which then of course turned into a much more expensive outing. Which included a new battery cable, headlight and front brakes. GREAT FUN! Then we went to the gym and lifted. Today was a change up in my lifting to add some heavier stuff. Oddly enough without having lifted more than 20's on each side for bench in the last 4 or 5 months..I was up to 40's on each side today, on my third set. Not sure how I don't lose an extreme amount of strength since I don't do anything heavy..and I only lift twice a week, at most. After I finished lifting P was still lifting, since he takes FOREVER! Instead of waiting or wasting time on the ellip or tred like usual, I decided to run home. It was quite hot out still and I had no idea how far I was going, but thought it was a better use of my time.
I have decided that stress is definitely added to my running and working out in general when it requires a process...almost like pavlov's response. When I am at home and go for a run, Stella even knows the usual process. It includes: Drinking some water, putting on "running" shorts (as opposed to bball shorts), changing orthotics into "running" shoes (as opposed to nice running shoes), putting on my road id, the ipod, and then finally putting on the heart rate monitor. This last piece of equipment may be my new least favorite thing. BHRM time (before heart rate monitor) my running felt aerobic and I ran quite fast. I even placed high in long distance and medium distant races. However, AHRM I am now a slow runner. Yes, I understand that racing for upwards of 12hrs requires aerobic running, but good lord, how slow do I have to go?? If I could run for 13 miles anaerobically and be fast, maybe I should just do that..instead of my plod onward.
Anyway, I strayed from my point. Today's run (beneficial or not, who knows) consisted of none of my stress from pavlovs response. Instead it was a spur of the moment decision, with my bball shorts on, no ipod and best of all no HRM! I did however use my timer on my watch to make sure I ran a good amount of time (1hr30min or so). While out running I realized how nice it was to be free of looking down to make sure my heart was in the right zone. Instead I ran with how I felt, no constraints. It was actually a pretty good run. In the end I ran about 8.22 miles at about a 9 min pace (yes, excrutiatingly slow still) but without all the strings attached. I may do more of these run's from the gym, maybe even without my timer, now that I know the distance.
Thursday, July 10, 2008
Riding in HELL!
Today I got up at 645...yes if you are reading this and think that I must be referring to waking up at 645PM..you are wrong. I got up early so I could have breakfast and go for my long bike ride. I wanted to get in some good miles before I could feel the devils breath. I started riding at 745..again AM not PM. It started off good, about 70 some degrees and a light wind. The only downside to rides at this time of the day is TRAFFIC. Much more traffic with people going to work and I was very aware since people are probably half asleep while driving to work. Anyway, I rode out to the Foothills Hwy today. However, when I arrived there (after multiple detours and stop lights) I had ridden for about 2hours and 40 minutes. So, I decided turning around on a highway would be difficult. Instead I went back and took another rode as far north as it would go and came back. At this point, I felt as though I had made it into hell.
Hell isn't so horrible. Except that everything I am drinking becomes hot, which is kind of gross. Then I know I am sweating but there isn't any sweat so I am not really aware of the amount of fluid loss. Then at about the 3.5 hour mark I start getting my "heat rash" on my quads. I see it beggining and I think, man I have a lot more time out here this could be bad.
Then the devils breath begins. I can feel him breathing down my back..he blows in my face and it is nothing but HOT HOT air. I guess when you are riding in Hell and trying to get back before the Devil catches you..you need to start earlier. He followed me for about 2.5 hours and then of course I look down and realize I have to ride Riverdale another time because I am short about 20 minutes of a 6 hour ride. I seem to ride faster home....probably because I know the devil is chasing me! So I have to ride back and forth on Riverdale..and at this point I have drank about 2.5 liters of water (still not enough) a bottle of Gatorade and I have just a sip left of my (now near boiling) limeade. I was soo thirsty but I couldn't wimp out and go less than 100 miles. So, I sucked it up and ended up with a ride just shy of 6 hours and 104 miles.
I got home had a shake and a little food and headed out to the gym where I went and lifted. I wasn't all that tired, I must be getting use to the long rides..before I would need a nap after such a long ride. But of course I did nap this evening after eating.
Hell isn't so horrible. Except that everything I am drinking becomes hot, which is kind of gross. Then I know I am sweating but there isn't any sweat so I am not really aware of the amount of fluid loss. Then at about the 3.5 hour mark I start getting my "heat rash" on my quads. I see it beggining and I think, man I have a lot more time out here this could be bad.
Then the devils breath begins. I can feel him breathing down my back..he blows in my face and it is nothing but HOT HOT air. I guess when you are riding in Hell and trying to get back before the Devil catches you..you need to start earlier. He followed me for about 2.5 hours and then of course I look down and realize I have to ride Riverdale another time because I am short about 20 minutes of a 6 hour ride. I seem to ride faster home....probably because I know the devil is chasing me! So I have to ride back and forth on Riverdale..and at this point I have drank about 2.5 liters of water (still not enough) a bottle of Gatorade and I have just a sip left of my (now near boiling) limeade. I was soo thirsty but I couldn't wimp out and go less than 100 miles. So, I sucked it up and ended up with a ride just shy of 6 hours and 104 miles.
I got home had a shake and a little food and headed out to the gym where I went and lifted. I wasn't all that tired, I must be getting use to the long rides..before I would need a nap after such a long ride. But of course I did nap this evening after eating.
Wednesday, July 9, 2008
To travel...
Such a horrible thing to me...traveling during the month of July puts me in quite a hole training wise.
On one side it isn't so horrible because I get in a huge amount of running. Running is where I am slightly worried during the Ironman. Such a long distance...one of which, I have never run, even stand-alone.
So, off to Oregon I went on Friday and I ran and lifted before I left, ran later that evening (only for a total of 1hr20min). The next day we had games but I still ran for 1hr30min. Sunday I decided to run stairs, my speed work. This time it was 4 sets of 3 min followed by 2 sets of 6min and then 6 sets of 1min. My calves were sore..well actually they are still sore. Monday, I took a recovery day of running and ran for 40minutes. Tuesday and Weds each had 1hr runs. So, I am getting in some good moderate running but need to get in a long run..however, running on a treadmill is not the same as outside and I need to get the long run outside. Plus, running on a tred for nearly 3hrs would be HORRIBLE!
I am back for about 40 hours total and I am hoping to get in a looonnnggg bike ride, even though they say the temperatures will be record high (of course!). Then going to try to get in some weights, a swim possibly..and then Friday before I leave get in my long run. Yeah that is a lot of cramming. Let's see how it goes. I am in Chicago from Friday till late on Tuesday. Then that will really be it for travel for July...thank goodness!
So, that's my update. I am already tired of eating out, every meal...and trying not to eat ice cream too much, since that is what my players want after games.
On one side it isn't so horrible because I get in a huge amount of running. Running is where I am slightly worried during the Ironman. Such a long distance...one of which, I have never run, even stand-alone.
So, off to Oregon I went on Friday and I ran and lifted before I left, ran later that evening (only for a total of 1hr20min). The next day we had games but I still ran for 1hr30min. Sunday I decided to run stairs, my speed work. This time it was 4 sets of 3 min followed by 2 sets of 6min and then 6 sets of 1min. My calves were sore..well actually they are still sore. Monday, I took a recovery day of running and ran for 40minutes. Tuesday and Weds each had 1hr runs. So, I am getting in some good moderate running but need to get in a long run..however, running on a treadmill is not the same as outside and I need to get the long run outside. Plus, running on a tred for nearly 3hrs would be HORRIBLE!
I am back for about 40 hours total and I am hoping to get in a looonnnggg bike ride, even though they say the temperatures will be record high (of course!). Then going to try to get in some weights, a swim possibly..and then Friday before I leave get in my long run. Yeah that is a lot of cramming. Let's see how it goes. I am in Chicago from Friday till late on Tuesday. Then that will really be it for travel for July...thank goodness!
So, that's my update. I am already tired of eating out, every meal...and trying not to eat ice cream too much, since that is what my players want after games.
Friday, July 4, 2008
This is the busy time of the year for me...with practice during the middle of the day it is very annoying. Plus, just returning from Europe, trying to fit in workouts, then visitors and now I am off to Oregon and Chicago for nearly 10 days straight.
Working out during this time is very frustrating. I want to get in my long rides because I know I can't do any of the biking while I am gone...but then the swimming gets short changed which is my worst sport (which is not getting better)...
Then the heat. If I am not up early running outside in mid afternoon is ridiculous. I think I would have to walk to the whole run outside because of the heat. Today I rode for only 3 hours and have a "heat rash" all over my quads...plus I can't carry near enough water. On top of that I "fell over" today. My poor bike got only a small injury and I got about the same. I'm sure it was entertaining to all who saw me take my slow motion tumble. Then I was annoyed because I lost half the water on my bike in the aero bottle.
Anyway, tomorrow I am off to Oregon and I hope to get some good workouts in there..even if it means running the stairs at the hotel. I am in Oregon from the 5th to the 9th..home late the 9th..home the 10th and leave the 11th for Chicago until the 15th. Sounds like fun??? Yeah not to me either.
Working out during this time is very frustrating. I want to get in my long rides because I know I can't do any of the biking while I am gone...but then the swimming gets short changed which is my worst sport (which is not getting better)...
Then the heat. If I am not up early running outside in mid afternoon is ridiculous. I think I would have to walk to the whole run outside because of the heat. Today I rode for only 3 hours and have a "heat rash" all over my quads...plus I can't carry near enough water. On top of that I "fell over" today. My poor bike got only a small injury and I got about the same. I'm sure it was entertaining to all who saw me take my slow motion tumble. Then I was annoyed because I lost half the water on my bike in the aero bottle.
Anyway, tomorrow I am off to Oregon and I hope to get some good workouts in there..even if it means running the stairs at the hotel. I am in Oregon from the 5th to the 9th..home late the 9th..home the 10th and leave the 11th for Chicago until the 15th. Sounds like fun??? Yeah not to me either.
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