Sunday, May 29 - Workouts!

Yo Sake · May 29, 2011

Good morning! 
 
Thor - great job!
Reg - I prefer a spring photo of Main coast.
 
Got in 70min trainer ride early in the morning, so be ready for a busy day ahead. 2x20". I thought about brick-ing, but decided to chill. 5th day riding and 14 training hours, I am done. Looking forward to planting flowers! 
 
Have a good Sunday.

Alaska Mike · May 29, 2011

Sparty - great job on the group run yesterday!
Yoshiko - It's about 28 degrees here at 7:30 in the morning, lots of fog. So its warmer, but not exactly warm. I won't run outside when I'm up here even when the weather permits it, too much industrial traffic and wildlife, so I just stick with the TM and the exercise bike.
RonBo - 4 weeks until IM CdA! Sounds like you're rounding into form just when you want to. Awesome! The transformation that occurs when you take on an IM is pretty cool, but after a while it just becomes part of who you are and you don't notice it. You forget that its not normal to go to bed early and get up at crazy hours to go for a six hour bike ride, then run after that. Thanks for the reminder.
Thor - nice job on the race. Man I want to do a mountain race with you someday (after I've had the chance to do some hill training)!
Scott - solid, as always!
 
IM Lake Placid is 8 weeks from today and I'm feeling the effects of a heavy training load. Legs were just tired this morning. But I jumped on the exercise bike and got 'er done. 15 min WU, 3 x 15min @ 220w with 5 min recovery @ 120w, simulating the long hills at Lake Placid.
 
FIB 15 min brick run, starting at 8 min/mi and building to 6 min/mi which I held for the final 3 min.
 
Have a great long weekend everyone!
 
Mike

donskiman · May 29, 2011

Nice job everyone.
 
Basic daily run roday, then off to work. Feel pretty good for Boulder tomorrow. The course changes there this year may make for a slower time, and the wind may be a huge factor too. But I will give it my best.
 
 
---------------------------------------------------
33m 47s - 4.15 miles - 08m 08s/Mi 
9:55 AM 
Equipment: Brooks Launch 
Warm/low 60s - Sunny and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. High wind warnings today. Short easy effort run. Felt pretty effortless. Stretching afterward.

pcsronbo · May 29, 2011

3hour run, 14.8 miles. Real slugfest. It started 65 and humid but not bad but quickly got sunny and humider and was 81 by time I was done (heat index 90). Ack. Have had very little warm, let alone HOT, running this year and I paid for it.
 
Started tired from yesterday's workout, then hit 20x3min fartleks @ race pace. then just finish out the time. I have to say the final 1:10 was likely a good ironman preview of "just one foot after the other and keep moving" because it was harder than any run I can remember. Was just so tired, but the body kept kicking out 12:30ish miles which FLOORED me. Well slower than I've been doing as of late, but hell - if that's death march pace, I'll take it.
 
Lots of pondering about Triathlon being an individual sport. That's bullshit. So many people are involved in our transformation. We may race with them, but they're pushing, pulling, and influencing every step of the way. Just like memorial day is about those who gave their lives for our freedom. That freedom wasn't an individual act, but a group act and the sacrifices of others allow us to do what we do. Exactly like triathlon. Think about it, and recognize those who have allowed YOU to do what you do.
 
time for rest! Peak week is next week, then it's taper time!

Thor · May 29, 2011

I LOVE this time of year on the boards here... scan some of these workouts: TEAM LIT is kicking ass!
 
Alaska Mike: Dude, you would do SO well at mountain running because you are so strong and compact. If you can get comfortable running fast on single track and running fast downhill, you will master those races.
 
Me...
 
Back to the rockpile for me this year!

Ran the Mount Washington Auto Road this morning. 7.6 miles, 8 in total with warm up. Was slow but I also stopped at each mile post to take pictures. Actually felt pretty good considering -- I mean, you never feel good running at 12% grade for 7.6 miles. I got a really cool story to share at some point. Turns out that the workers on top of the mountain, they all know me from last year, and now after this year, with me putting my charm on to get myself a ride back down, they really all know me. Wait until you hear the story. It's really funny. Was crazy hot, like sweat pouring off my body splattering to the ground, in the first 3 miles of this 96% humidity morning. Then at mile 3 to 4 a gentle cool breeze made conditions nice. Only at mile post 4 the wind was getting much stronger, now that I was nearing tree line. Then at mile post 5, or really just before, the wind ripped right through the moutnain. It was a brutal, steady 35-45 mph steady, or so was reported by workers, and it was mostly (but not always) head on. Felt like I was running in place. Seriously, think 12% grade and a 40 mph head wind. No progress. Patience was required, and yeah that made me slow. But I felt okay, better than my first two times up last year. Then at mile post 6, with me now in the clouds, visibility was all of 10 feet. And it was getting chilly. It was that way, running in the clouds, not seeing anything by the five feet in front of you, all the way to the top. I was slow, but I did stop for pics at each mile post (will post on my blog or FB). Fun day.

1Topodope · May 30, 2011

I agree with you, Thor. Reading over everyone's workouts is so much fun!
 
2000 yards in the pool this am. Planned for an afternoon run. Didn't plan for the 90-degree weather and humitidy. Waited as late as I could and then hit the streets. Got in a short run - 4 miles. My first real hot run of the season. I finished covered in salt, sweat and a few bugs. Yuck....but I got it done!
 
Have a safe and happy Memorial Day!

Swimmerbee · May 30, 2011

recovery from a HOT 5km OW race yesterday. I really had trouble with the heat-major left leg cramping. Since that's also the leg (foot) that i got stung on its sort of a double pain today. Tried walkign it out but didn't get too far.

SpartyGirl · May 30, 2011

No workouts per se, just a hike on some nearby trails testing out the kid backpack.
 
Great efforts this weekend peeps!

Stitcher · May 30, 2011

You've hit it on the head, Ron.
Both for triathlon and for those who serve our country.
 
Between friends, family, and professionals, my triathlon (and running, lately) training is definitely a TEAM effort.
 
The online folks,
the local folks,
the coaching folks....
the family,
each has a part to play in my getting to the starting line (and hopefully finish line) hale and healthy.
 
So, it's time to engage the team.
 
Yesterday was yet another failed long run attempt.
4
in
a
row.
 
illness.
heat.
heat.
knee.
 
the 12-mile mark is kicking my butt.
to the point that I couldn't even make my cut-back distance this week.
 
It didn't matter if I ran alone,
or with Rabbit, either.
 
Yesterday, right before we decided to just walk it back in, Rabbit said we would do "whatever I wanted, ..."
I didn't want to make that decision, I really wanted someone else to make that decision....and it was one that
I seriously contemplated while standing on the side of the road.
 
Was it a much hillier route than normal? Yes,...she was pet-sitting so we had to alter our starting point.
Was the first mile "straight up hill" (all things being relative of course)... yes, that's where the house was.
 
But, somehow, I just don't feel any better about not making it...
in spite of all the "reasons" why I *should* be ok with it.
 
I guess, in my mind, it's one thing not to hit a workout, or even have a rough week where you don't feel great.
But, 4??? really? That just doesn't seem right. Or good. 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by pcsronbo <a href="/forum/thread/74015/sunday-may-29-workouts#post_2001250"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> (*snip*)
 
Lots of pondering about Triathlon being an individual sport. That's bullshit. So many people are involved in our transformation. We may race with them, but they're pushing, pulling, and influencing every step of the way. Just like memorial day is about those who gave their lives for our freedom. That freedom wasn't an individual act, but a group act and the sacrifices of others allow us to do what we do. Exactly like triathlon. Think about it, and recognize those who have allowed YOU to do what you do.
 
time for rest! Peak week is next week, then it's taper time!
</div>
</div>

pcsronbo · May 30, 2011

Stich, how are you doing on the rest and recovery side? I mean the heat, that just sucks. Nothing you can do but get out there and get acclimated. But the knee and the illness both indicate that perhaps you're building too fast. So expand your field of vision into a wider scope and see what else is going on that could be holding you back.
 
It's not motivation.. you're trying. It's not social support, Rabbit was there. The body is rebelling for some reason, so need to delve into that.
 
the knee bothers me, because they're so tricky to fix. But have you been stretching and gotten a massage and done RICE?
the Illness bothers me, because it can throw everything else off kilter. And running in the heat sick? that's like 300x worse.

Stitcher · May 30, 2011

The illness is done...
sinus infection of some sort.
I did discover that me on a steroid injection is quite a fascinating thing.
 
Rest/recovery......honestly....dunno.
 
I feel like my total volume is less than when I was IM training, so I should be able to handle it.
 
The knee is new.
 
Yeah too, the heat is killing me.
Nothing to do about that right now...
 
the other day, I made a BAD decision and started too late to have a decent chance.
This week, we started early enough, but honestly..... we'd ridden 30 miles the day before, so perhaps that added to the "not being able to do it" factors.
 
I had been planning on swimming yesterday after the run,
took that workout off.
I have today off as well.
and tomorrow until the evening.
so, basically at least 48 hours of complete OFF to see how things come around.
 
And, all day yesterday had a close personal relationship with the ice packs.
Today likely will too. Rabbit: "ice it and stay off of it as much as you can."
Sooo.....
This vacation day sees me sitting on my tush, working on a blanket for my niece and doing laundry as a break.
 
All of this backward progress on the long runs is accompanied by steady progress on the short/speed work.
Confusing and frustrating!

em73 · May 30, 2011

last long swim before the Bay. first OWS of the season. 
 
4 one mile laps, with brief breaks between to check in with the hubs to make sure he knew I was not dead. Swam it in about 2:15ish. Tested nutrition (Justin's Nut Butter packets) and race-day attire.
 
30 minute break (during which I answered quite a few "how long have you been out there swimming? and now you're going to race?" questions), then 1 mile OWS race. previous wetsuit-aided PR: 39:15. yesterday's wetsuit-aided time: 28:59. sure, I swam the tangent on the "out", but I'm just a wee bit faster this year, and I swim in a straighter line. apparently the swim clinic plus actual swim training has paid off.

cak73 · May 31, 2011

NICE swim, Monica! Plus, I bet having a wetsuit that fits you better helps a bit...your old one was HUGE! Glad to hear the nutrition worked out and it's too funny about all of those folks' questions. 
 
4.9 miles with progressive tempo. A mental challenge more than a physical challenge today.

Sunday, May 29 - Workouts!

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