If you read my blog yesterday, you won't be surprised to hear - my run today was AWFUL. 1:50 was the target time, and an interesting workout I haven't done before - base run with a one minute bump up to 7:45 pace or better every 10 minutes. It was probably the perfect run for me today, at least as far as long runs go. This I felt was a doable thing today...surely every 10 minutes I could bump it up for a mere 60 seconds. And with yesterday, I truly only cared about logging the 110 minutes of running - this in and of itself would be a huge accomplishment today. The first 10 minutes flew by quicker than I expected - I was barely warmed up it seemed, but thankfully that first bump-up was on a downhill. Easy to do better than 7:45 on the downhill :) and managed to pull in a 7:05! Others weren't as pretty, especially the ones on an uphill - but for the most part I was able to do this. I had my "aid stations" set up as per last week, and I did "walk through" each of them. lol. Some miles were better than others. Some fast minutes were better than others. The last lap, all I can say is thank god for slow people, because I was actually running faster than this couple on bikes - sure made me feel good! One of my slowest runs of the year...actually only 1 slower, and that was mid-May, the day after Brasstown, when I hurt really bad (and with good reason). Normally I do a loop in 24-25 minutes, and better than 24 when I'm on "race pace". Today's first took over 27 minutes. Yikes. Over the course of a marathon that adds up to almost a half hour longer!
So Chris is always telling me that I worry too much. Which is probably true. And not too long ago, this run would have had me very worried. I'm interestingly not concerned though at this point. I thought about what I had done in the 48 hours preceding this run: longest pool workout ever at 4200 yds, 7 mile run with 5 mile repeats at 7:30 pace, 100 mile bike ride followed by 6 mile run, and then 12 miles this morning on the long run. And that's not considering everything else I've done just this week, nor certainly this month. And it's been a big month! No wonder my run was a little slower than ideal today. So I'm actually finding it rather encouraging that I was able to do this run, at an albeit slightly embarrassing pace of 9:21, after the day I had yesterday. And so I'm thinking, if I can do that after everything I've been doing, and I'm not rested, or peaking, then, hell...it bodes well for IMC, when I will be rested, and I will be peaking. And besides, weekends like this are character building. We all need them once in a while. They make us stronger. And they make us question why we do this crazy stuff, enough to figure it out, and find the resolve to keep doing it. I'm sure the look on my face today...all the people who passed me on the road, thinking why the hell doesn't she just stop...after all, the pain goes away as soon as you stop...but that's just not how I'm made. And I'm okay with that!
So this week...18:15. Wow. Gonna do my best to get it all done, and put everything into it, make every minute count. Do what I'm told, when. (see: yesterday). It'll be an early night to bed every night this week so I can be rested enough to do it all. We're down to the single digits now - 9 weeks. Still time to make a difference, improve my fitness, and certainly gain confidence. And that's what I plan to do.
Huge congrats to James who is out there finishing his own Ironman today. Been so great training with you...finish strong my friend! Looking forward to celebrating with you when you get back to the ATL.
Happy training !!
Kat
Sunday, June 26, 2011
Saturday, June 25, 2011
Lesson of the Day: Follow your coach's instructions as given
It's not like I don't already know this...but seems I didn't pay enough attention to it this week. Truth be told, I was really trying to be a good athlete and get all my workouts in. Monday night had a terrible sleep...total sleep: 3.5 hours. Ouch. Got up to do my run anyway - 6 mile repeats at 7:30 pace - and oh my god...no it was NOT happening. In the best of days, that workout at 530 am is a tough one for my old body, especially when not on a treadmill (which I tried to get the okay for and was DE-NIED). So, as I realized this was simply not to be, I decided to keep running and do the base run that was on the sched for the next day. I'd do the repeats then instead. Well...things happened, a meeting with the accountant, weather, weather, and I didn't get it in and it was Friday. Couldn't do them in the am...Masters...so, after seeing Dr Sadri on Friday (ouch, again), I did them on the treadmill at SF. Busted them out, and got it done. Z was there...and given what he told me today, I'm thinking he enjoyed watching me do this, knowing what was likely to come today. Teach me a lesson, I'm sure he was thinking. (and so he did...as it turns out).
And by the way, also yesterday, did my longest pool workout ever - 4200 yards. :)
So today had another organized century - Cartersville. Honestly, this should have been easy - certainly compared to the centuries we've been doing, this was a walk in the park...so I expected. Ha. Not so much. I was doing okay the first couple hours, though I knew something was up - I was a lot slower than I expected to be. Though there were no major climbs, it was just constant up and down little rollers - never enough to get much speed on the down. We had started early, and about 1:35 into the ride, the peleton caught me. Have to say, it was fun while I could hang on - probably got a good 10-15 minutes out of it. And then they were gone, and I was on my own again. Spent a lot of time by myself, which is par for the course it seems on these rides. My right glut and left ab were sparking today, despite the fact that I told Sadri yesterday that they were both either better (glut) or no worse (ab)...seems my body decided to revolt today and show me who's boss. Round the 2 hour mark, the pain got to be more than I could ride through, and my power just totally dropped off. And pretty much stayed that way for the rest of the ride. About the 80 mile mark, I was just really done, ready to call David and say pick me up. But I rode through it. I stopped at the last rest stop - the only one of the day that I really stopped at - and stretched out and ate some watermelon, which tasted so freaking good. After that was able to pick it up somewhat and boot on back to base, but I could not wait for this damn ride to be over. Aside from the train that stopped me, and EVERY freaking red light possible in the last 10 miles, I made it in. Total time - 5:30. Really should have been able to bust this out in 5-5:15.
Of course the day was not over, as I had a 1 hour brick run to finish up. Got myself out there. First mile was good, 2nd not bad. Bathroom break, and then it kinda went downhill from there. Went back and grabbed a coke - and it really did work to stave off the bonk (good to know now). Wanted to quit so bad, but I didn't. Kept 'er goin. Slowed down, no doubt, but managed to pull out 6 miles in 55 minutes, which is not stellar, but after the ride today, not so shabby either. Did walk a bit, but not too much.
Talking with Chris after, he said he wasn't really surprised given the mile repeats I did last night. Oh. Duh. And he kindly reminded me that they were supposed to be done earlier (a lot earlier) in the week. Okay, okay. I get it.
Matt has been joking with me the last couple weeks that I've been getting cocky (after all, I've been keeping up with him, and occasionally even passing him, lol). Having said that, he did say the other day that I've been getting pretty strong on the bike, and from a guy that is reserved with his compliments, that's saying something. He followed this quickly with "you need to be taken down a notch". Well, Matt - looks like I got that today! Today's ride sucked, big time.
Z texted me after and said "it's not all roses and butterflies"...very true. They can't all be good days. This was a tough one. But then it's days like this that make the good days better. And it's days like this that earn dividends on that "ironman toughness" that I'll need come race day. And regardless of how hard today was, as Chris said it is another big deposit in the bank.
The one big bummer about today - I was going to go up to Hiawassee with Jim and Rod to do a 5k open water swim tomorrow. A stretch for me, for sure, but knew I could do it, and that it would give me a huge boost of confidence for the race. After today, and with a long run also tomorrow...not to mention a huge training week in front of me next week (18.25 hours), including a 6 gaps ride, I figured best to not do it, and rest up instead. So big time bummer.
Anyway, I'm up later than I planned, and I've gotta run early tomorrow. So...lesson learned...there is a reason for every workout, both in content and in timing. Check.
Happy Training (even on the tough days)
Kat
And by the way, also yesterday, did my longest pool workout ever - 4200 yards. :)
So today had another organized century - Cartersville. Honestly, this should have been easy - certainly compared to the centuries we've been doing, this was a walk in the park...so I expected. Ha. Not so much. I was doing okay the first couple hours, though I knew something was up - I was a lot slower than I expected to be. Though there were no major climbs, it was just constant up and down little rollers - never enough to get much speed on the down. We had started early, and about 1:35 into the ride, the peleton caught me. Have to say, it was fun while I could hang on - probably got a good 10-15 minutes out of it. And then they were gone, and I was on my own again. Spent a lot of time by myself, which is par for the course it seems on these rides. My right glut and left ab were sparking today, despite the fact that I told Sadri yesterday that they were both either better (glut) or no worse (ab)...seems my body decided to revolt today and show me who's boss. Round the 2 hour mark, the pain got to be more than I could ride through, and my power just totally dropped off. And pretty much stayed that way for the rest of the ride. About the 80 mile mark, I was just really done, ready to call David and say pick me up. But I rode through it. I stopped at the last rest stop - the only one of the day that I really stopped at - and stretched out and ate some watermelon, which tasted so freaking good. After that was able to pick it up somewhat and boot on back to base, but I could not wait for this damn ride to be over. Aside from the train that stopped me, and EVERY freaking red light possible in the last 10 miles, I made it in. Total time - 5:30. Really should have been able to bust this out in 5-5:15.
Of course the day was not over, as I had a 1 hour brick run to finish up. Got myself out there. First mile was good, 2nd not bad. Bathroom break, and then it kinda went downhill from there. Went back and grabbed a coke - and it really did work to stave off the bonk (good to know now). Wanted to quit so bad, but I didn't. Kept 'er goin. Slowed down, no doubt, but managed to pull out 6 miles in 55 minutes, which is not stellar, but after the ride today, not so shabby either. Did walk a bit, but not too much.
Talking with Chris after, he said he wasn't really surprised given the mile repeats I did last night. Oh. Duh. And he kindly reminded me that they were supposed to be done earlier (a lot earlier) in the week. Okay, okay. I get it.
Matt has been joking with me the last couple weeks that I've been getting cocky (after all, I've been keeping up with him, and occasionally even passing him, lol). Having said that, he did say the other day that I've been getting pretty strong on the bike, and from a guy that is reserved with his compliments, that's saying something. He followed this quickly with "you need to be taken down a notch". Well, Matt - looks like I got that today! Today's ride sucked, big time.
Z texted me after and said "it's not all roses and butterflies"...very true. They can't all be good days. This was a tough one. But then it's days like this that make the good days better. And it's days like this that earn dividends on that "ironman toughness" that I'll need come race day. And regardless of how hard today was, as Chris said it is another big deposit in the bank.
The one big bummer about today - I was going to go up to Hiawassee with Jim and Rod to do a 5k open water swim tomorrow. A stretch for me, for sure, but knew I could do it, and that it would give me a huge boost of confidence for the race. After today, and with a long run also tomorrow...not to mention a huge training week in front of me next week (18.25 hours), including a 6 gaps ride, I figured best to not do it, and rest up instead. So big time bummer.
Anyway, I'm up later than I planned, and I've gotta run early tomorrow. So...lesson learned...there is a reason for every workout, both in content and in timing. Check.
Happy Training (even on the tough days)
Kat
Sunday, June 19, 2011
The Dragon's Tail and Cherahola Conquered!
Today was our second organized century. The first one, you'll remember, was the Brasstown Bald Buster. Where we climbed Hogpen and Brasstown - that stupid 20+% grade...today was a similarly challenging ride - a little longer (116 miles), with one climb not so steep, though higher. The Cherahola Challenge in Tellico Plains, TN. So here was my prescribed workout for today:
Ride 6 hours. After a 1-hour warm-up, include a SHITLOAD of climbs of 8-12 minutes each on a moderate grade (3-50%). Stay aero all the way up on each or walk if you are too weak. Build to and maintain the 3-4 HR zones for each climb. Recovery is the descent time. (If no hills available, do these into a strong wind....or combine wind and hills for extra challenge) Complete the ride in the 2 zone. Then transition to a 4-hour run at 10% faster than Ironman goal pace on a flat to gently rolling course. Eat and drink exactly as you plan to do in the race.
When I read this last Sunday night, I really did laugh my ass off. Of course, though the actual workout is in there somewhere, this was mostly my coach being a smart ass. As it turns out, however, he may have a future in fortune telling. Essentially this was to be a 7-hr brick - 6 in the saddle and a 1 hr run. (yes, he was kidding about the 4hrs...hell that would be the race for god's sake - as Klafter said - find a lake and call it the Tellico Plains IM, no need to wait till August with a workout like that!).
This was a little farther than is comfortable to drive up the morning of, so we rented a cabin and went up Friday night. Me, Zimmer, and Kevin. Rod and Jim were also to do the ride, but those two crazy guys were going to drive up Sat am. We never did see them, though we're told of two crazies on "those TT bikes" who started at 9 (instead of 7)...still waiting to hear if that was them! We got into town, got our packets, got into the cabin. Had a beverage, then went and had dinner - and actually had some fantastic grouper, in one of the oddest restaurant I've been in. Got back to the cabin, and shot the shit for a while. Then we went out by the pool and talked a while with the manager - Ricky Bobby. Yep, don't think he's ever been out of Tellico Plains, and certainly has never been to Atlanta, though as he told us he "shoh wud lak tuh go". Look out Jason - we've extended an invitation and figure he can stay at your place while we show him the town ;) ... quite an interesting conversation we had with him. Nice guy, and for a Canadian like me, pretty entertaining to listen to. There were truly a few things he said - I had no idea what he was saying. Thoroughly enjoyed the evening.
Oh, yes. And while at dinner, we discovered that the ride actually included the Tail of the Dragon. 318 curves in 11 miles. Famous ride for motorcycles. Never in a million years thought the first time I'd ride it would by on my BICYCLE.
Got up early, quick shower, and we headed out to the start. We really didn't know what we were in for. It was nice and cool though, and looked like it would be a good day...perhaps once again missing the possible thunderstorms. First 10 miles were great, and I was able to jump onto Chris's group through the rollers and hang on. Then a few bigger hills and I lost them. I was on my own for a while, then another group came by and I jumped on that for about 10 minutes until we hit the first aid station, where Chris was waiting. Turned out Kevin was in that second group too, so we all took off together, not stopping at the rest station.
Within a few miles I lost the two of them (well they lost me!), as was to be expected. Probably about 2:10 into the ride we hit the Tail of the Dragon. It was a great climb, and coming down was a lot of fun. We crossed the Tennessee/North Carolina border at the top of the Dragon. Fortunately we were still in the early hours of the day, so not too much traffic or too many motorcycles whipping up and down the mountain. We also went up what might be considered backwards, so a little safer that way too. It took me about 55 minutes to climb up, including both peaks, and 7 minutes to ride down. I set some new power intervals for the year in this section, and it turned out to be my best power for the ride. In hindsight, this was the best part of the ride, and one of the most fun rides I've been on. I wanted to stop at the Harley shop at the bottom...but of course couldn't! What we didn't realize is that this was going to look EASY by the time we were done the day. The next couple miles were actually pretty tough, though you would wonder why. We were on a section following the river that looked flat, but every time you'd look down at your speed, thinking it should be saying 19-20 mph, and it said 14-15. We were climbing of course, but it was very deceptive. And demoralizing - Kevin said the same thing, so I was glad to know I wasn't the only one thinking that way!
We had several miles on the roughest road I think I've ridden on, and I was very glad to turn back onto the main highway, even though it essentially marked (I think) the start of the main event. Looking back, I'm thinking it was a good thing I didn't know what was coming. We really thought that after Brasstown, this would be no worse, and probably easier. Sure, it was a higher single climb, but the grade was supposedly a lot less. HA! I was alone for the majority of the climb, though there were a few guys that I played the catch and pass round robin with for some of it. Maybe about 1:10 into the big climb, it seemed like we were coming to the top. I asked the rider I was passing if he had the elevation, which he didn't, and I said well unless there is another peak hiding behind this one, I can't see there's much more to go. Shortly thereafter, I saw the sign marking the 3000' point. WHAT?? Oh lord. We were climbing to 5400'!! There was a long way to go still. So I settled in. Time to get serious. I slogged on. My legs were actually feeling okay. My neck not so much. And the thing that hurt the worst by this time was my lower back. Man, it just ached from the effort.
The only time I stopped on the way up was at the first rest stop, only long enough to get water - I didn't even get off the bike - and then right after that to snap this picture. There were a lot of beautiful pics out there, both on the mountain and off, but it's hard to make yourself stop and take a picture when you're on a training ride. I'm glad I took this one, because it was probably the last chance I had to take any kind of decent picture. So this is around 3600' elevation along the Cherahola Skyway. So I snapped the pic, and got back to it. Had a lot of time to think up there. At several points I cried out "Oh Sweet Jesus, let there be a downhill around this corner" but there never (or rarely) was. It was getting hot, and I could feel the heat just sinking into my body and staying there...it was humid, and the sun was bright and shining. Around the 5:20 mark, it started to get dark, and a little rain started. Nothing too bad, but thankfully enough to cool it off just a little. I was sure we had to be close..and then there it was - the sign that was 4200'. Oh My God. That was probably the toughest mental moment...couldn't believe I still had so far to go. How could there STILL be 1200' to climb. I mean, I wasn't even close!! I really couldn't believe I had only gone a few miles since that last rest stop - it had been 30-40 minutes! I had asked the guy who filled my bottles for me at the last stop how much farther, and he'd said 10 miles, and also warned me that after the top there were still a couple of pretty big bumps. The effort was simply unrelenting. Just completely relentless. My back hurt so bad. I just wanted to stop. I started to sound more and more like my mother - Oh Mother of God, please let this be over, I found myself saying. My power sucked, my speed sucked, and the mountain just really was kicking my ass. I remember one very clear thought at one moment - I'm just going to stop for a minute. I convinced myself to make it to the top of the forseeable incline, and thankfully by the time I got there, I was able to keep going. And oh ya - the wind. The wind started. Yes you guessed it - of course - a headwind. Like uphill wasn't enough. Remember what I said about Z's fortune telling ability? His words were coming back to haunt us..."or combine wind and hills for extra challenge"...well we were doing it! By this time, I was riding in the clouds. It was kinda cool actually! When I finally hit the top, it was pretty anti-climactic to be honest! For one thing - where was the damn sign that said 5390'???!!! Sure didn't have any trouble financing the cruel signs on the way up! I wanted my damn picture in front of that sign! Having said that, there was NOTHING to be seen. We were in the middle of the rainclouds. Here's the pic I snapped for posterity's sake.
Once again, I did not even get off the bike, nor did I fill up or get any other supplies. For one, it was getting chilly and I didn't want to get really cold. Besides, As I looked around at the weather, the crazy gusting wind, the number of people sitting around, and the guy with the radio...all I could think was no way am I sticking around for them to tell me we can't go down. I'm taking off before they can stop me. Ok, so I have no light on my bike. So I can only see 10' in front of me. I climbed this mountain, and I am damned well going to ride down and finish this thing!!! So off I went. And the down was glorious! I really didn't need to worry much about fast motorcycles - like I said - if you could see 10' in front of you, you were lucky. The wind was howling, and I was getting wet from being in the clouds, but thankfully it was still relatively warm. You could see the cloud blowing by in the wind. And it was curvy. But, I still went down around 25-30 mph, braking a little before the curve started, and it was all good. There were points where I was really just following the white line. Riding through the clouds, all alone, it was very VERY cool. I did have the ironic thought that after all that climbing, and not to even get the view...I could've been at the beach in a fog and it would've looked just like this. But that's okay - I know I did it! And I have witnesses...
The guy was right about the two "bumps". But I got through them, and fortunately more downhill, a lot more downhill, awaited me. The long flat down section after that second bump (see below) - 11 miles long...took 6 minutes!! 30mph average speed. Loved it! By then we were back below the clouds, but unfortunately it was raining, and man did that rain sting at that speed!! The really awesome thing is that after the downhill recovery I no longer felt completely done...I felt like I could keep going. This is god news for the IM. What no-one told me about were the "rollers" around mile 105. It was about the 7 hour mark, and I was starting to feel a little "bonkish". I still had some Infinit left, which was why I felt that way of course, so I finished that off, and quickly felt good again. I don't know that I'd call a few of those "rollers", but I got through them. Then it was a seemingly flat, yet wonderfully downhill to the end - the counterpart to that bloody awful stretch of uphill way back earlier in the race...and screaming along at 25-26 mph on what seems relatively flat - man there's nothing like it. Aero, feeling strong, and flying! Here's the ride elevation:
My opinion - this was harder than Brasstown. That freaking hill was way steeper than we expected. Essentially it was a double Hogpen. Seriously. Maybe worse. Definitely worse since it was double, all at once. Total cumulative riding - 9698 feet. All told, it took me 7:22 to do the ride. Naturally I would've wanted faster, but considering the climb, not too bad. Only about 10 minutes or so slower than Z, (which made me feel awesome :) though I am sure he wasn't going all out), and Kevin smoked us both at just under 7 hours - he'd so ready for Placid! Total climbing time on the Cherahola - and who knows really where you "start counting" - but starting from 1200' at the bottom of the last big downhill to the summit - 2:40. Two hours and forty minutes of nothing but climbing (almost), with about a 1-2 minute stop in the middle. Amazing. Then we did a 2.25 mile run to finish it up at a speedy 8:17 pace - hooray! What's better, I actually felt good on the run, and could definitely have done more. Now of course I know I won't be able to hold that pace for 26 miles, but the faster I can do it on these bricks, the more likely I will get my target of a sub-9 pace in the race.
We managed to get home, through some pretty serious storms, lots of trees down. It was a great great day. Very encouraged about my training progress. After this ride, Richter Pass is not looking so tough after all. It will be hard I'm sure, but I'll be ready.
We were supposed to have the day off today, but since we didn't run the full hour after the ride yesterday Chris added a run to our schedule. Did that this morning - a tough, fast negative split 9 miles. Just about killed me, but I did it. (and yes, it was supposed to be 10 miles, but I simply could not do another mile at that pace). Last 4 were 7:45, which in this brutal humidity is stellar for me, for an overall pace of 8:00. Absolutely thrilled with this.
So, another epic weekend of training. Another notch closer to the big day. Another little boost of confidence for my readiness. Another great opportunity to train with some awesome training partners - thanks Kevin and Z! You guys rock. So glad I don't have to do all of this alone. Still wonder what happened to Jim and Rod...maybe they're still out there in their yellow jerseys riding in the clouds...
Happy Training!!
Kat
Ride 6 hours. After a 1-hour warm-up, include a SHITLOAD of climbs of 8-12 minutes each on a moderate grade (3-50%). Stay aero all the way up on each or walk if you are too weak. Build to and maintain the 3-4 HR zones for each climb. Recovery is the descent time. (If no hills available, do these into a strong wind....or combine wind and hills for extra challenge) Complete the ride in the 2 zone. Then transition to a 4-hour run at 10% faster than Ironman goal pace on a flat to gently rolling course. Eat and drink exactly as you plan to do in the race.
 |
| Kevin's best IM Training Pose |
 |
| Catch of the Day |
Oh, yes. And while at dinner, we discovered that the ride actually included the Tail of the Dragon. 318 curves in 11 miles. Famous ride for motorcycles. Never in a million years thought the first time I'd ride it would by on my BICYCLE.
Got up early, quick shower, and we headed out to the start. We really didn't know what we were in for. It was nice and cool though, and looked like it would be a good day...perhaps once again missing the possible thunderstorms. First 10 miles were great, and I was able to jump onto Chris's group through the rollers and hang on. Then a few bigger hills and I lost them. I was on my own for a while, then another group came by and I jumped on that for about 10 minutes until we hit the first aid station, where Chris was waiting. Turned out Kevin was in that second group too, so we all took off together, not stopping at the rest station.
 |
| At the top of the Dragon's Tail |
We had several miles on the roughest road I think I've ridden on, and I was very glad to turn back onto the main highway, even though it essentially marked (I think) the start of the main event. Looking back, I'm thinking it was a good thing I didn't know what was coming. We really thought that after Brasstown, this would be no worse, and probably easier. Sure, it was a higher single climb, but the grade was supposedly a lot less. HA! I was alone for the majority of the climb, though there were a few guys that I played the catch and pass round robin with for some of it. Maybe about 1:10 into the big climb, it seemed like we were coming to the top. I asked the rider I was passing if he had the elevation, which he didn't, and I said well unless there is another peak hiding behind this one, I can't see there's much more to go. Shortly thereafter, I saw the sign marking the 3000' point. WHAT?? Oh lord. We were climbing to 5400'!! There was a long way to go still. So I settled in. Time to get serious. I slogged on. My legs were actually feeling okay. My neck not so much. And the thing that hurt the worst by this time was my lower back. Man, it just ached from the effort.
 |
| 3600' up the Cherahola Skyway |
 |
| 5400' - I swear it is!! |
The guy was right about the two "bumps". But I got through them, and fortunately more downhill, a lot more downhill, awaited me. The long flat down section after that second bump (see below) - 11 miles long...took 6 minutes!! 30mph average speed. Loved it! By then we were back below the clouds, but unfortunately it was raining, and man did that rain sting at that speed!! The really awesome thing is that after the downhill recovery I no longer felt completely done...I felt like I could keep going. This is god news for the IM. What no-one told me about were the "rollers" around mile 105. It was about the 7 hour mark, and I was starting to feel a little "bonkish". I still had some Infinit left, which was why I felt that way of course, so I finished that off, and quickly felt good again. I don't know that I'd call a few of those "rollers", but I got through them. Then it was a seemingly flat, yet wonderfully downhill to the end - the counterpart to that bloody awful stretch of uphill way back earlier in the race...and screaming along at 25-26 mph on what seems relatively flat - man there's nothing like it. Aero, feeling strong, and flying! Here's the ride elevation:
 |
| Elevation Profile from my Garmin for the Cherahola Challenge |
My opinion - this was harder than Brasstown. That freaking hill was way steeper than we expected. Essentially it was a double Hogpen. Seriously. Maybe worse. Definitely worse since it was double, all at once. Total cumulative riding - 9698 feet. All told, it took me 7:22 to do the ride. Naturally I would've wanted faster, but considering the climb, not too bad. Only about 10 minutes or so slower than Z, (which made me feel awesome :) though I am sure he wasn't going all out), and Kevin smoked us both at just under 7 hours - he'd so ready for Placid! Total climbing time on the Cherahola - and who knows really where you "start counting" - but starting from 1200' at the bottom of the last big downhill to the summit - 2:40. Two hours and forty minutes of nothing but climbing (almost), with about a 1-2 minute stop in the middle. Amazing. Then we did a 2.25 mile run to finish it up at a speedy 8:17 pace - hooray! What's better, I actually felt good on the run, and could definitely have done more. Now of course I know I won't be able to hold that pace for 26 miles, but the faster I can do it on these bricks, the more likely I will get my target of a sub-9 pace in the race.
We managed to get home, through some pretty serious storms, lots of trees down. It was a great great day. Very encouraged about my training progress. After this ride, Richter Pass is not looking so tough after all. It will be hard I'm sure, but I'll be ready.
We were supposed to have the day off today, but since we didn't run the full hour after the ride yesterday Chris added a run to our schedule. Did that this morning - a tough, fast negative split 9 miles. Just about killed me, but I did it. (and yes, it was supposed to be 10 miles, but I simply could not do another mile at that pace). Last 4 were 7:45, which in this brutal humidity is stellar for me, for an overall pace of 8:00. Absolutely thrilled with this.
So, another epic weekend of training. Another notch closer to the big day. Another little boost of confidence for my readiness. Another great opportunity to train with some awesome training partners - thanks Kevin and Z! You guys rock. So glad I don't have to do all of this alone. Still wonder what happened to Jim and Rod...maybe they're still out there in their yellow jerseys riding in the clouds...
Happy Training!!
Kat
Sunday, June 12, 2011
Mind Over Body
The mind is an amazing tool, and wields amazing power. "you can do whatever you set your mind to"...it's something we all say to our kids - or at least I did to mine, and my Mum did to me. Somehow though I think we sometimes forget that for ourselves as adults...it's one of the things I love about triathlon, and especially training for Ironman. I am reminded daily that we really can do whatever we set our minds to.
I'm pretty tired. Had a lot of long training hours and sessions in the last few weeks. Yesterday's long brick was good, but tough. I'm feeling some aches and pains starting. Truth be told, I didn't hold up any great expectations for today's long run. But I got up this am, and though I didn't get up at 5, I did get up at 530, and was on the road running before 6.
That first half mile was BRUTAL. God almighty. My hamstrings were so tight, it hurt to do anything, never mind run, and of course there is that beast of a hill at the start of the loop. But I learned a long time ago that I couldn't make any decisions on the state of the run in the first km.
body: "psst, hey brain"
brain: "ssshhhh. we're running"
body: "hey, I think we might need to stop"
brain: "you're fine, don't worry"
body: "no seriously, I can't do this"
brain: "will you be quiet already, you are just fine, now keep running"
body: "if you don't stop now, I may have to kick your ass"
brain: "I'll show you kick your ass - now HTFU!!"
...
brain: "good body. now. one mile at a time. that's all you have to do."
So I got up the hill, and to my favourite part of the loop - the long slow downhill - and it got better. And by the time I'd got to that spot, I had decided to just go with it, do the full run as prescribed, and just let it be whatever pace it was going to be, quite honestly thinking I might not get any better than a 10-minute mile. And so I did. And before long my pace was back to where it should be for a warm-up. And even that hill didn't get me - in fact the third time up was kind of amazing - just looked at it a tree at a time, and suddenly I was done, and quite honestly, I don't remember running up the whole thing. All told, I ran the first 8.5 miles of warmup at a 9:30 pace; removing that first mile, was probably more like a 9:15 pace. This week was 5-8 miles in race pace, almost double what I've been doing at race pace, so I figured the last 2 loops would do it. Went into the fourth and fifth loops, and somehow just managed to keep increasing the pace. Took it one moment at a time, just like I will in the race. Pace just kept getting a little higher, and I finished strong. Total pace for the last 6 miles was 8:27. Given the humidity and how tired I am, I am thrilled with this pace for this distance, and if I can come anywhere close to it for the race, I will have exceeded my expectations.
I haven't done much else this weekend but train and rest. I'm thinking it will be similar for the rest of the summer. Oh well. Guess the hardwood floors will have to wait. But a massage...yes, that will not wait! And all I can think about now for some strange reason is a big chocolate cupcake...gonna have to go find one.
Happy Training!!
Kat
I'm pretty tired. Had a lot of long training hours and sessions in the last few weeks. Yesterday's long brick was good, but tough. I'm feeling some aches and pains starting. Truth be told, I didn't hold up any great expectations for today's long run. But I got up this am, and though I didn't get up at 5, I did get up at 530, and was on the road running before 6.
That first half mile was BRUTAL. God almighty. My hamstrings were so tight, it hurt to do anything, never mind run, and of course there is that beast of a hill at the start of the loop. But I learned a long time ago that I couldn't make any decisions on the state of the run in the first km.
body: "psst, hey brain"
brain: "ssshhhh. we're running"
body: "hey, I think we might need to stop"
brain: "you're fine, don't worry"
body: "no seriously, I can't do this"
brain: "will you be quiet already, you are just fine, now keep running"
body: "if you don't stop now, I may have to kick your ass"
brain: "I'll show you kick your ass - now HTFU!!"
...
brain: "good body. now. one mile at a time. that's all you have to do."
So I got up the hill, and to my favourite part of the loop - the long slow downhill - and it got better. And by the time I'd got to that spot, I had decided to just go with it, do the full run as prescribed, and just let it be whatever pace it was going to be, quite honestly thinking I might not get any better than a 10-minute mile. And so I did. And before long my pace was back to where it should be for a warm-up. And even that hill didn't get me - in fact the third time up was kind of amazing - just looked at it a tree at a time, and suddenly I was done, and quite honestly, I don't remember running up the whole thing. All told, I ran the first 8.5 miles of warmup at a 9:30 pace; removing that first mile, was probably more like a 9:15 pace. This week was 5-8 miles in race pace, almost double what I've been doing at race pace, so I figured the last 2 loops would do it. Went into the fourth and fifth loops, and somehow just managed to keep increasing the pace. Took it one moment at a time, just like I will in the race. Pace just kept getting a little higher, and I finished strong. Total pace for the last 6 miles was 8:27. Given the humidity and how tired I am, I am thrilled with this pace for this distance, and if I can come anywhere close to it for the race, I will have exceeded my expectations.
I haven't done much else this weekend but train and rest. I'm thinking it will be similar for the rest of the summer. Oh well. Guess the hardwood floors will have to wait. But a massage...yes, that will not wait! And all I can think about now for some strange reason is a big chocolate cupcake...gonna have to go find one.
Happy Training!!
Kat
Saturday, June 11, 2011
The Long and Stinky Road (Ride)
Today was the first of many long bricks...well it seems like many...but that's only because I have to run them...really only about 8 or so. Today's was likely the shortest of them all to come!
I was up at 530...even Topaz was like - wtf don't you know its Saturday? Gotta get out early though...hurts too much to run late. So James pulled into the driveway at 6:30 am, and within a few minutes we were off. 4 hour ride, to be followed by a 1 hour run. Yellow Creek Road was our destination. A very hilly ride - according to the Joule, 4500 cumulative feet of climbing. In fact I don't think there's a single damn flat section on that ride!!
It had rained overnight, so it was already WAY humid. Had another session with Dr Sadri yesterday, and I was feeling the glut and my achilles a little. Otherwise though, feeling strong. James is on his last brick - his race is in two weeks - Coeur d'Alene. So he was taking a little easier. This was perfect, since I wanted to go harder. His slightly easier is my pushing harder, so it was a perfect match! This ride used to be so hard for me - especially Tribble Gap Road, and it feels so good to be able to do this and do it well! Even on these hills, for the most part my heart is sticking to the 150's, 140's...with the exception of a very small number of jumps to 160 (actually still in my zone 2), I'm not able to get my heart rate up on the bike. This has been consistent over the last 4-6 weekends, so no longer a fluke. On one hand this is good - it means my fitness is good! But my muscles just aren't strong enough to keep up with my fitness...as James said, it is an area of opportunity! I will do what I can to get stronger this summer, but over the winter - look out!!
So we're about a third of the way into the ride, and this massive garbage truck passes us. It stank so bad!! Normally the smell passes in a minute or so. Not the case today. Pee-yew!!! I mean, it was gag-producing kind of awful. And that smell did not go away...we were stuck in its trail. We hit a main road, hoping to all that is sacred he'd turned the other way...but no, we could smell it. A quick right a mere quarter mile up the main hwy...and dammit if that stinking truck hadn't turned there too. No, we couldn't see it - but god help us we could smell it. And then to make matters worse, there is a spot on Old Federal Rd where dead things live. seriously. Actually I think there must be an abattoir or something hiding behind the trees...talk about incentive to push the watts!! Man. And it was early!! I can't imagine the smell once the peak heat hits. Finally we hit Yellow Creek Road and we lost it, but man oh man, that was AWFUL.
I chased James all the way down YCR, and managed to pull up at the store a mere 30-40 seconds after him. Of course, remember he was taking it a little easy today. But I did my best to rip it up. Overall we pulled in an 18.1 mph average - not bad for the heat and the hills, and getting closer to what I want for IMC. Still not at my highs of last year, but then again, I was riding shorter and flatter last year. I did manage to set some new power peaks for the year on the 1:30 and 3:00 intervals...and I guess it's the long stuff that matters now.
We got back to the house, and it was hot hot hot. They don't call it Hotlanta for nothin. man oh man. Out we went. Felt good the first 2.25 miles...then I got the wobblies. Thing is, I don't normally get the jello legs. But, I did go hard today on the bike, I was a little (lot) dehydrated, and it was hot and humid. Downed a gel, and we finished the first loop. Stopped for a bathroom break, and woops walked into the men's! thankfully no-one was in there!! But holy mackerel - the sweat - when I stop running/cycling/swimming I tend to act like a faucet and I was just drenched. Bunch of tennis people standing around, and so we got the standard - you need to go earlier - and we gave the standard - started at 630... And we were off again for the next loop. Felt good again after the gel, though we did walk a bit up that beast of a hill, and a few other short walks - James is hurting - as he should - as he begins his taper. I felt good pretty good. Jello legs were gone for the most part, and the gel had done its job. Mile 6, I went on my own to finish it up. I stopped the watch at the bottom of the vertical climb to the house - and I tell you, I could barely WALK up it. Had to stop and sit on the electrical box for a minute! (yes it is seriously stupid steep...but I've never had to stop walking before!). The heat and humidity was just awful. (I don't know how Vogel runs in the Gaps). (seriously she is just a machine).
Got home, and got us some Mix 1 - which just totally did its job and brought us back to life!! Add a mini coke, and I was good to go. I knew the run would be hard today, and it was. Definitely feeling the glut today. And currently my inner thigh is aching a little every time I move my leg. Will probably ice it when I finish here. I didn't nap today, but I haven't done anything else either, but sit down, and eat. And yes, Dr Sadri, I stretched and did my exercises!!
Chatting with Richard he says they would get up and start riding at 3:30/4:00 am during Australia's summers - as hot and humid as here. Now they do have the advantage of it getting light by 430...we really aren't light till 6:15...but I'm thinking I may have to get that goin on anyway. I don't know if I can take this crazy humidity and heat for another 9 weeks of this training... A headlight, and we're good to go.
So first big brick - check! Not feeling terrible (but don't look in the mirror - nothing but black circles right now). I'm fairly certain if I can convince my body to do it, I'm going to get up at 5 to run tomorrow. I'll just convince it that it'll only be 730 when I'm done...I can go back to sleep!! I don't think I'm going to have trouble going back to sleep after 15 miles of running. Especially on these tired legs. Not sure when we're swimming...but surely I'll have time for a nap.
OK. Now it's time to go get a teeny tiny little screwdriver so I can put my new quick release strap on the garmin...and I plan to stop at Yogli Mogli on the way back. :)
Thanks James for playing rabbit today! You are gonna be awesome at CDA!!
Happy Training!
Kat
I was up at 530...even Topaz was like - wtf don't you know its Saturday? Gotta get out early though...hurts too much to run late. So James pulled into the driveway at 6:30 am, and within a few minutes we were off. 4 hour ride, to be followed by a 1 hour run. Yellow Creek Road was our destination. A very hilly ride - according to the Joule, 4500 cumulative feet of climbing. In fact I don't think there's a single damn flat section on that ride!!
It had rained overnight, so it was already WAY humid. Had another session with Dr Sadri yesterday, and I was feeling the glut and my achilles a little. Otherwise though, feeling strong. James is on his last brick - his race is in two weeks - Coeur d'Alene. So he was taking a little easier. This was perfect, since I wanted to go harder. His slightly easier is my pushing harder, so it was a perfect match! This ride used to be so hard for me - especially Tribble Gap Road, and it feels so good to be able to do this and do it well! Even on these hills, for the most part my heart is sticking to the 150's, 140's...with the exception of a very small number of jumps to 160 (actually still in my zone 2), I'm not able to get my heart rate up on the bike. This has been consistent over the last 4-6 weekends, so no longer a fluke. On one hand this is good - it means my fitness is good! But my muscles just aren't strong enough to keep up with my fitness...as James said, it is an area of opportunity! I will do what I can to get stronger this summer, but over the winter - look out!!
So we're about a third of the way into the ride, and this massive garbage truck passes us. It stank so bad!! Normally the smell passes in a minute or so. Not the case today. Pee-yew!!! I mean, it was gag-producing kind of awful. And that smell did not go away...we were stuck in its trail. We hit a main road, hoping to all that is sacred he'd turned the other way...but no, we could smell it. A quick right a mere quarter mile up the main hwy...and dammit if that stinking truck hadn't turned there too. No, we couldn't see it - but god help us we could smell it. And then to make matters worse, there is a spot on Old Federal Rd where dead things live. seriously. Actually I think there must be an abattoir or something hiding behind the trees...talk about incentive to push the watts!! Man. And it was early!! I can't imagine the smell once the peak heat hits. Finally we hit Yellow Creek Road and we lost it, but man oh man, that was AWFUL.
I chased James all the way down YCR, and managed to pull up at the store a mere 30-40 seconds after him. Of course, remember he was taking it a little easy today. But I did my best to rip it up. Overall we pulled in an 18.1 mph average - not bad for the heat and the hills, and getting closer to what I want for IMC. Still not at my highs of last year, but then again, I was riding shorter and flatter last year. I did manage to set some new power peaks for the year on the 1:30 and 3:00 intervals...and I guess it's the long stuff that matters now.
We got back to the house, and it was hot hot hot. They don't call it Hotlanta for nothin. man oh man. Out we went. Felt good the first 2.25 miles...then I got the wobblies. Thing is, I don't normally get the jello legs. But, I did go hard today on the bike, I was a little (lot) dehydrated, and it was hot and humid. Downed a gel, and we finished the first loop. Stopped for a bathroom break, and woops walked into the men's! thankfully no-one was in there!! But holy mackerel - the sweat - when I stop running/cycling/swimming I tend to act like a faucet and I was just drenched. Bunch of tennis people standing around, and so we got the standard - you need to go earlier - and we gave the standard - started at 630... And we were off again for the next loop. Felt good again after the gel, though we did walk a bit up that beast of a hill, and a few other short walks - James is hurting - as he should - as he begins his taper. I felt good pretty good. Jello legs were gone for the most part, and the gel had done its job. Mile 6, I went on my own to finish it up. I stopped the watch at the bottom of the vertical climb to the house - and I tell you, I could barely WALK up it. Had to stop and sit on the electrical box for a minute! (yes it is seriously stupid steep...but I've never had to stop walking before!). The heat and humidity was just awful. (I don't know how Vogel runs in the Gaps). (seriously she is just a machine).
Got home, and got us some Mix 1 - which just totally did its job and brought us back to life!! Add a mini coke, and I was good to go. I knew the run would be hard today, and it was. Definitely feeling the glut today. And currently my inner thigh is aching a little every time I move my leg. Will probably ice it when I finish here. I didn't nap today, but I haven't done anything else either, but sit down, and eat. And yes, Dr Sadri, I stretched and did my exercises!!
Chatting with Richard he says they would get up and start riding at 3:30/4:00 am during Australia's summers - as hot and humid as here. Now they do have the advantage of it getting light by 430...we really aren't light till 6:15...but I'm thinking I may have to get that goin on anyway. I don't know if I can take this crazy humidity and heat for another 9 weeks of this training... A headlight, and we're good to go.
So first big brick - check! Not feeling terrible (but don't look in the mirror - nothing but black circles right now). I'm fairly certain if I can convince my body to do it, I'm going to get up at 5 to run tomorrow. I'll just convince it that it'll only be 730 when I'm done...I can go back to sleep!! I don't think I'm going to have trouble going back to sleep after 15 miles of running. Especially on these tired legs. Not sure when we're swimming...but surely I'll have time for a nap.
OK. Now it's time to go get a teeny tiny little screwdriver so I can put my new quick release strap on the garmin...and I plan to stop at Yogli Mogli on the way back. :)
Thanks James for playing rabbit today! You are gonna be awesome at CDA!!
Happy Training!
Kat
Tuesday, June 7, 2011
Hello...body...you are supposed to be tired...
Why am I up at 11:40 pm? And not even the least bit tired. That's messed up. I have no right to be un-tired!!! Hello!! McFly!!! Maybe my naps from the weekend are catching up to me now. Except that I know I am going to be tired tomorrow!!! I have been lying in bed for the last 2 hours...and nothing. I finally had to get up, or go crazy. Looked at drapes for the bedroom online. Now I figure I may as well jot some of my recent, but still unshared, thoughts down.
So, yes. Some thoughts have been brewing in my head the last week as I've been out there slogging away on my hot and hurtin' runs. I don't think the same way on the bike, never really too much of an issue for me - at least not in the pain department, and you really do have to pay a little more attention...and the swim I am usually focused so much on my form, and counting laps (which I never get right), that I have little time to think of anything else. But the run...well that's a different story. It's just one foot in front of the other, again and again and again...and again. Thankfully, there are times when the body just takes over and I do get pretty meditative...other times I can't help but think a lot. So this last week it occurred to me that there are times lately where I am out there almost fighting the process. I realized that I don't want to do that. I want to get to that starting line knowing I put everything I could into this, and that I learned a lot in the process. I mean, that's what this is all about right? Nobody is making me do this - I want to do this! And I want to be able to look back on this training with more than just a memory of pain. It occurred to me that this training is similar in ways to giving birth. I remember one of the nurses telling me, after 12 hours of hard labour and only 3 cm to show for it, that my body was starting to fight the contractions, rather than working with them. And if I could just give my body over to them, it would go a lot faster and smoother. I started thinking the same thing on my runs this week. Sunday's long run was rough, but as it got rough, I just reminded myself to give over to the process and let my body just go with it. Stop fighting it and just go with it. And honestly it did make it better. Gerry once said to me that there are times where he has offered up gratitude for being able to feel the pain - that is, gratitude that we have bodies that allow us to do this!! Welcome the pain! Sounds perverse (and I guess it is on some level), but truly it makes the pain less and gives it a point! Truth is I am grateful to have a body (and a will) that allows me to push myself to these limits. My Mum is funny sometimes on this Ironman thing...she has been very supportive, and I am so thrilled she is going to be at the race to support me...but I am sure she thinks I am nuts, and doesn't totally get it. "Oh! You are really pushing yourself love" she'll say in her very concerned way. Yes! That's exactly the whole point! Just what are my limits? I wanna find out! I mean seriously - Who Knew I Could Do This??? It's a freaking miracle.
I read in the USAT mag a few issues ago - "It's not a miracle you'll finish the race - you WILL finish - it's a miracle you had the courage to start the training in the first place!" or something like that. And I thought, how true is that. How often do we actually start out trying to do something that we really truly don't know if we can do. And here I am. I'm pretty excited that I've made it this far. I am pretty sure at this point that I can do the race. Right now, it would still be utterly god-awful, but I have 12 more weeks to push that Wall out a few more miles. I'm giving myself over completely to the process. Just remind me of that next time I complain about the pain, ok?
Happy Training (and dreaming?)
Kat
So, yes. Some thoughts have been brewing in my head the last week as I've been out there slogging away on my hot and hurtin' runs. I don't think the same way on the bike, never really too much of an issue for me - at least not in the pain department, and you really do have to pay a little more attention...and the swim I am usually focused so much on my form, and counting laps (which I never get right), that I have little time to think of anything else. But the run...well that's a different story. It's just one foot in front of the other, again and again and again...and again. Thankfully, there are times when the body just takes over and I do get pretty meditative...other times I can't help but think a lot. So this last week it occurred to me that there are times lately where I am out there almost fighting the process. I realized that I don't want to do that. I want to get to that starting line knowing I put everything I could into this, and that I learned a lot in the process. I mean, that's what this is all about right? Nobody is making me do this - I want to do this! And I want to be able to look back on this training with more than just a memory of pain. It occurred to me that this training is similar in ways to giving birth. I remember one of the nurses telling me, after 12 hours of hard labour and only 3 cm to show for it, that my body was starting to fight the contractions, rather than working with them. And if I could just give my body over to them, it would go a lot faster and smoother. I started thinking the same thing on my runs this week. Sunday's long run was rough, but as it got rough, I just reminded myself to give over to the process and let my body just go with it. Stop fighting it and just go with it. And honestly it did make it better. Gerry once said to me that there are times where he has offered up gratitude for being able to feel the pain - that is, gratitude that we have bodies that allow us to do this!! Welcome the pain! Sounds perverse (and I guess it is on some level), but truly it makes the pain less and gives it a point! Truth is I am grateful to have a body (and a will) that allows me to push myself to these limits. My Mum is funny sometimes on this Ironman thing...she has been very supportive, and I am so thrilled she is going to be at the race to support me...but I am sure she thinks I am nuts, and doesn't totally get it. "Oh! You are really pushing yourself love" she'll say in her very concerned way. Yes! That's exactly the whole point! Just what are my limits? I wanna find out! I mean seriously - Who Knew I Could Do This??? It's a freaking miracle.
I read in the USAT mag a few issues ago - "It's not a miracle you'll finish the race - you WILL finish - it's a miracle you had the courage to start the training in the first place!" or something like that. And I thought, how true is that. How often do we actually start out trying to do something that we really truly don't know if we can do. And here I am. I'm pretty excited that I've made it this far. I am pretty sure at this point that I can do the race. Right now, it would still be utterly god-awful, but I have 12 more weeks to push that Wall out a few more miles. I'm giving myself over completely to the process. Just remind me of that next time I complain about the pain, ok?
Happy Training (and dreaming?)
Kat
Sunday, June 5, 2011
Ice Ice Baby
It's a love hate relationship between ice baths and endurance athletes. They hurt like HELL but, man, they do wonders. Can't live with em, can't live without em. Chris had the idea of getting a big garbage can that I can step into up to my waist. I haven't done it yet, but this week I think that is on my list of things to do. David smirked when I told him this; when I asked him what he was laughing at, he said I was just picturing that and thinking "aww, someone has gone and thrown away a perfectly good wife". pretty funny. still a good idea though ;) In the meantime, I'm getting by with the actual bathtub, and I do it after every long workout. Speeds the recovery process amazingly. If you don't already do this, you should!
So this week had a few big milestones for me. First was Double Run Friday. Never had two runs in one day. Got up early to do the first one. This was my second morning run of the week - and I tell you, it is so freaking humid in Georgia right now - I could seriously SEE the air. And man it wreaks havoc with your pace. well my pace anyway. And not to mention, as I ran through the dark, and ran over the spots in total darkness vs the spots with some early morning dappled light and street lights, I could actually feel a change in temperature. I'm serious. The radiant heat in this city is un-freaking-believable. So, got the first one done. Off to work, and then a torture session with Dr. Sadri - my gluteus medius is in dire straits. Got home, and had to take a nap. Two hours later...yikes...I get up and it is 6:45. But, I have to do this. So off I went, and decided to run on the Greenway, since I really couldn't stand the idea of yet another few loops around Shiloh. So you've got the humidity, and then add in the 90-100 degrees and you have your double whammy. And for this Canadian girl, it's almost too much to handle. It just sucks the life out of me. And honestly, the Greenway was probably not a good choice - no air movement, humid as all get out...but I got it done. I was running a pathetic 8:45 pace on the way back of my negative split run, and it felt more like I was running 7:30. A month ago I would've been. But I survived DRF.
Saturday saw a good long ride with JLess. We rode out to Yellow Creek Road and Big Canoe. Last time I rode Yellow Creek was with Gerry last summer...actually where I set a few of my still existing power peaks. I do have to say that this ride seemed a lot easier this time! This is always good news!! I also was determined to push harder this ride, per last week's post, and I did just that. I was feeling pretty strong. When I was still pushing 225+ watts on the hills at 4:30 into the ride, I was pretty excited to look at the power files once I got home. Stupid Garmin. Quit recording at 3:38! No warning, nothing, and it kept SHOWING the increasing time, power, hr, etc. I swear I did 5:05 Coach! :) Nevertheless, I felt like I was stronger, and though the speed is still not where I want it on the hills, I feel like I stepped over a plateau this weekend. Looks like the work I've been doing on the hills is starting to show up in my riding. So after 5 hours of riding, I headed into a quick run. Guy down the street looks at me, looks around presumably at the heat and sun, shakes his head in admonishment and says "you need to get started earlier". I just looked at him and said "man, I've been at this since 6:30 this morning - I just finished a 5 hour bike ride". All he could say was "oh...really?" Pretty funny. Got back home, had a Mix 1 (mmmmmm), stretched, did the exercises from Sadri (we want a rock hard ass, but not like this he says), showered, ice bath, ate, looked at data, cursed my garmin, and went to sleep (mmm naps). Woke up and it's 5pm. Went and picked up my new running shoes, got some groceries, had a really nice Thai dinner (thanks for the idea Richard) with David, and in bed by 9:30. And that's the way we spend our weekends while training for Ironman!!
This morning's long run was mixed. Fourteen miles and I started later than I planned (7:30). First couple loops were good, then it got rough. Fifth and final loop though I pushed through and pulled in an 8:20 pace, which is around my target pace for the race. Even that early in the morning, before the heat really started, I lost several pounds on the run. Got up to over 100 today.
So it's down to 12 weeks. No messing around now. I have 10 more shots at getting that nutrition right, and figuring out the ideal pacing strategy. The first couple times I looked at 17 hours on the schedule, I was shocked and didn't know if I could do it. Now I see 17 hours, and I think, bring it on! So here's to another week of training, early mornings, and getting closer to getting it right.
Happy Training!
Kat
So this week had a few big milestones for me. First was Double Run Friday. Never had two runs in one day. Got up early to do the first one. This was my second morning run of the week - and I tell you, it is so freaking humid in Georgia right now - I could seriously SEE the air. And man it wreaks havoc with your pace. well my pace anyway. And not to mention, as I ran through the dark, and ran over the spots in total darkness vs the spots with some early morning dappled light and street lights, I could actually feel a change in temperature. I'm serious. The radiant heat in this city is un-freaking-believable. So, got the first one done. Off to work, and then a torture session with Dr. Sadri - my gluteus medius is in dire straits. Got home, and had to take a nap. Two hours later...yikes...I get up and it is 6:45. But, I have to do this. So off I went, and decided to run on the Greenway, since I really couldn't stand the idea of yet another few loops around Shiloh. So you've got the humidity, and then add in the 90-100 degrees and you have your double whammy. And for this Canadian girl, it's almost too much to handle. It just sucks the life out of me. And honestly, the Greenway was probably not a good choice - no air movement, humid as all get out...but I got it done. I was running a pathetic 8:45 pace on the way back of my negative split run, and it felt more like I was running 7:30. A month ago I would've been. But I survived DRF.
Saturday saw a good long ride with JLess. We rode out to Yellow Creek Road and Big Canoe. Last time I rode Yellow Creek was with Gerry last summer...actually where I set a few of my still existing power peaks. I do have to say that this ride seemed a lot easier this time! This is always good news!! I also was determined to push harder this ride, per last week's post, and I did just that. I was feeling pretty strong. When I was still pushing 225+ watts on the hills at 4:30 into the ride, I was pretty excited to look at the power files once I got home. Stupid Garmin. Quit recording at 3:38! No warning, nothing, and it kept SHOWING the increasing time, power, hr, etc. I swear I did 5:05 Coach! :) Nevertheless, I felt like I was stronger, and though the speed is still not where I want it on the hills, I feel like I stepped over a plateau this weekend. Looks like the work I've been doing on the hills is starting to show up in my riding. So after 5 hours of riding, I headed into a quick run. Guy down the street looks at me, looks around presumably at the heat and sun, shakes his head in admonishment and says "you need to get started earlier". I just looked at him and said "man, I've been at this since 6:30 this morning - I just finished a 5 hour bike ride". All he could say was "oh...really?" Pretty funny. Got back home, had a Mix 1 (mmmmmm), stretched, did the exercises from Sadri (we want a rock hard ass, but not like this he says), showered, ice bath, ate, looked at data, cursed my garmin, and went to sleep (mmm naps). Woke up and it's 5pm. Went and picked up my new running shoes, got some groceries, had a really nice Thai dinner (thanks for the idea Richard) with David, and in bed by 9:30. And that's the way we spend our weekends while training for Ironman!!
This morning's long run was mixed. Fourteen miles and I started later than I planned (7:30). First couple loops were good, then it got rough. Fifth and final loop though I pushed through and pulled in an 8:20 pace, which is around my target pace for the race. Even that early in the morning, before the heat really started, I lost several pounds on the run. Got up to over 100 today.
So it's down to 12 weeks. No messing around now. I have 10 more shots at getting that nutrition right, and figuring out the ideal pacing strategy. The first couple times I looked at 17 hours on the schedule, I was shocked and didn't know if I could do it. Now I see 17 hours, and I think, bring it on! So here's to another week of training, early mornings, and getting closer to getting it right.
Happy Training!
Kat
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