Tuesday April 15th
Arrived home from DC....very tight hamstrings, big kink in neck, sore from yoga and walking. Decide to take it easy and do a little 2mile run.
Wednesday April 16th
Spend entire evening doing laundry, going through mail and generally getting life back in order. "Order" being relative.
Thursday April 17th
Laura reminds me about this thing called a training plan that we are supposed to be following. I deny any knowledge of said plan but decide to humor her and show up at the gym for a 90 minute ride. 60 minutes of which was a spin class with one of the more annoying instructors I've had. Possession of a microphone does not mean that you are in the running for American Idol. Please, no singing in spin class.
Friday April 18th
off day
Saturday April 19th
Team ride gets cancelled due to weather (wimps, it wasn't that bad) but I head out to run the arb loop with Laura and Kelly (my crazy Ironman friend). 6.1 miles plus the bonus distance between Laura's and the start/finish (mile maybe?). This felt like a really long 6 miles. I'm seriously questioning my ability to be ready for the Madison Half Marathon in five weeks. Hung out at Laura's for a bit after the run so I could see her spectacular blender in action. She whipped me up a great little green smoothie and now I'm convinced I need one of those blenders.
Sunday April 20th
Kelly tries to kill me for 44 miles on the bike. I really need slower friends. And I should really look at the elevation chart before heading out on a ride. Holy hilly-ness!! However, it was an absolutely perfect day for riding. And the views were spectacular (and we sure earned them). I wish I had brought my camera along.
Monday April 21st
Legs are jello. Very needed off day in full effect.
Friday, April 25, 2008
Thursday, April 24, 2008
Workouts ... D.C. style
I feel pretty lucky lately. Not only did I manage to squeeze in some pretty darn good late season skiing, but I will get three springs! Everything was blooming in Portland when I visited....it was spring in DC for my visit (and the end of the cherry blossoms)....and soon, well hopefully soon, it will be spring here on the tundra. We're getting there....slowly. We finally have daffodils. It's a start.
I landed on a beautiful Friday in DC, and rather than run it seemed like more fun to go out in search of the last of the lingering cherry blossoms. After all, this was my first trip to DC that didn't include some sort of alternate agenda like work or a race, and I was excited to take advantage of that.
I had it in my head that I would get up early and get my long run in on Saturday while my sis was still curled up in her cozy bed or lounging around sipping a latte. I had her write me out a little run route. I set the alarm. I did everything I could to set myself up for success.
But then I snoozed. And after the alarm went off the second time I thought it looked like rain....(its funny how thinking about lounging around sipping lattes makes the sky look like it could storm at any minute). So I patted myself on the back for my superior meteorological skill and promptly fell back asleep. Which probably saved my life...and not because it poured down rain and hailed baseball sized chunks of ice (because it didn't....it ended up to be a rather nice day)....but because of what I was in for later that day.
What was it? ....walking with "big city friend".
I know, it sounds ridiculous. Me...alleged "Irongirl"....intimidated by a little walk with a girlfriend? C'mon. But let it be known....this girl can probably walk as fast as I can run. And she can probably do it in heels, while simultaneously talking on her phone and emailing on her 'crack'berry. And after this weekend I've come to think that she is secretly training for her Beijing debut in olympic race walking.
What would have been a nice leisurely stroll to enjoy the sunshine and catch up, for us turned into a nearly 6 mile walk at a break-neck pace. Or more accurately "break-back" pace. Every little ache I've had from running lately was now a screaming, piercing pain. My low back and hip probably being the worst.
All this pain from a walk? My PT later told me walking and running actually use different muscles, which could explain the pain (and justify my Sunday soreness).
And then to add to that she says "we can walk to dinner". Ok, I'm thinking dinner must be close. Well, add another 3 and a half miles onto my daily total, and I walked 9+ miles (I know because I mapped it later)..... Not bad for someone who missed her workout.
So did this workout help my triathlon training.....I'm not sure. Did I burn off that dish of Coldstone after dinner....you bet!
So since I was already way off the mark as far as training goes, I topped off the weekend with a Bikram yoga class. The sis had never tried it and it was DC yoga week so the class was free. We were all about the free part. (and I was all about not doing anything remotely like walking) So off to hot yoga we went.
How was Bikram? Well my sister got a migraine and I got a big kink in my neck that took four days to work itself out. You know, the kind where you can't look over one shoulder too far for fear your head will snap off. So fun. Possibly some spinal re-alignment following all the crazy walking?
I landed on a beautiful Friday in DC, and rather than run it seemed like more fun to go out in search of the last of the lingering cherry blossoms. After all, this was my first trip to DC that didn't include some sort of alternate agenda like work or a race, and I was excited to take advantage of that.
I had it in my head that I would get up early and get my long run in on Saturday while my sis was still curled up in her cozy bed or lounging around sipping a latte. I had her write me out a little run route. I set the alarm. I did everything I could to set myself up for success.
But then I snoozed. And after the alarm went off the second time I thought it looked like rain....(its funny how thinking about lounging around sipping lattes makes the sky look like it could storm at any minute). So I patted myself on the back for my superior meteorological skill and promptly fell back asleep. Which probably saved my life...and not because it poured down rain and hailed baseball sized chunks of ice (because it didn't....it ended up to be a rather nice day)....but because of what I was in for later that day.
What was it? ....walking with "big city friend".
I know, it sounds ridiculous. Me...alleged "Irongirl"....intimidated by a little walk with a girlfriend? C'mon. But let it be known....this girl can probably walk as fast as I can run. And she can probably do it in heels, while simultaneously talking on her phone and emailing on her 'crack'berry. And after this weekend I've come to think that she is secretly training for her Beijing debut in olympic race walking.
What would have been a nice leisurely stroll to enjoy the sunshine and catch up, for us turned into a nearly 6 mile walk at a break-neck pace. Or more accurately "break-back" pace. Every little ache I've had from running lately was now a screaming, piercing pain. My low back and hip probably being the worst.
All this pain from a walk? My PT later told me walking and running actually use different muscles, which could explain the pain (and justify my Sunday soreness).
And then to add to that she says "we can walk to dinner". Ok, I'm thinking dinner must be close. Well, add another 3 and a half miles onto my daily total, and I walked 9+ miles (I know because I mapped it later)..... Not bad for someone who missed her workout.
So did this workout help my triathlon training.....I'm not sure. Did I burn off that dish of Coldstone after dinner....you bet!
So since I was already way off the mark as far as training goes, I topped off the weekend with a Bikram yoga class. The sis had never tried it and it was DC yoga week so the class was free. We were all about the free part. (and I was all about not doing anything remotely like walking) So off to hot yoga we went.
How was Bikram? Well my sister got a migraine and I got a big kink in my neck that took four days to work itself out. You know, the kind where you can't look over one shoulder too far for fear your head will snap off. So fun. Possibly some spinal re-alignment following all the crazy walking?
So I boarded the plane home a little battered and bruised from my weekend in big city. But I didn't feel like it was a total loss. Just cross-training....DC style.
Thursday, April 10, 2008
Post-vacation adjustment period
The first week back in the real world wasn't really all that bad, thanks to some spring weather on the home front (finally!).
Wednesday - First glorious outdoor run of the season! Went 4.75 miles and felt like a total rockstar about it. I never want to see the treadmill again.
Friday - Another lovely outdoor run. Perfect, perfect running day. 60 degrees with the sun shining. Too bad this run didn't go quite like the last. I felt pretty wiped out by the whole thing. But got in 5.25 miles. Not so terrible. I have a feeling we pushed the pace a little more on this run. And the long week was probably catching up with me. Our flight Monday got delayed and we didn't get home until 2am. I think I was trying to play catch up on the sleep all week.
Saturday - First outdoor bike ride!! A nice 44-miler. A little windy and a little hilly but nothing too bad. It was so nice to be out on the road. By the end of the ride I was feeling the fatigue in my back and shoulders, but it felt good! I rewarded myself with a big fat two hour nap when I got home. What a perfect start to the weekend.
Sunday - I think that fatigue caught up with me. I was wiped Sunday. And the knee that had been bothering me on the hills, was now really hurting. I decided this seemed like a good recipe for a rest day.
Monday - Nice little 35 minute swim. I haven't been in the pool in quite a while and I was feeling it. Not that I got really tired, just that I couldn't quite find a good flow to my stroke. Things just didn't click. But the water felt good on the legs.
Tuesday - Pilates/yoga class at the gym. They call it "Fuzion". I don't understand the need for the "z", but whatever. Not strenuous but a really great stretch. This instructor seemed to be more pilates based. Which was good because I was squeezing this in at lunch and that way I didn't sweat too much. I've taken this class with other instructors and thought my limbs were going to fall off.
Wednesday - 30 mile post-work bike ride. It wasn't as warm as I had hoped (high of 48 during the day). And temps dropped quickly through the ride. So this ended up to be a pretty painful 30 miles. I didn't get really cold until I'd been home for about 10 minutes; then I couldn't stop shivering. I think it took me that long to thaw out and realize how cold I was. Then after throwing on a fleece hat, hooded sweatshirt, and crawling under a down comforter, I also got really hungry. I ended up eating a full pasta order from Noodles and was feeling a little guilty about it until I went to caloriesperhour.com and realized that I burned at least 1100 calories. Sweet. Love biking. Love it. Not loving the persistent knee pain, but I'll whine about that later....
Wednesday - First glorious outdoor run of the season! Went 4.75 miles and felt like a total rockstar about it. I never want to see the treadmill again.
Friday - Another lovely outdoor run. Perfect, perfect running day. 60 degrees with the sun shining. Too bad this run didn't go quite like the last. I felt pretty wiped out by the whole thing. But got in 5.25 miles. Not so terrible. I have a feeling we pushed the pace a little more on this run. And the long week was probably catching up with me. Our flight Monday got delayed and we didn't get home until 2am. I think I was trying to play catch up on the sleep all week.
Saturday - First outdoor bike ride!! A nice 44-miler. A little windy and a little hilly but nothing too bad. It was so nice to be out on the road. By the end of the ride I was feeling the fatigue in my back and shoulders, but it felt good! I rewarded myself with a big fat two hour nap when I got home. What a perfect start to the weekend.
Sunday - I think that fatigue caught up with me. I was wiped Sunday. And the knee that had been bothering me on the hills, was now really hurting. I decided this seemed like a good recipe for a rest day.
Monday - Nice little 35 minute swim. I haven't been in the pool in quite a while and I was feeling it. Not that I got really tired, just that I couldn't quite find a good flow to my stroke. Things just didn't click. But the water felt good on the legs.
Tuesday - Pilates/yoga class at the gym. They call it "Fuzion". I don't understand the need for the "z", but whatever. Not strenuous but a really great stretch. This instructor seemed to be more pilates based. Which was good because I was squeezing this in at lunch and that way I didn't sweat too much. I've taken this class with other instructors and thought my limbs were going to fall off.
Wednesday - 30 mile post-work bike ride. It wasn't as warm as I had hoped (high of 48 during the day). And temps dropped quickly through the ride. So this ended up to be a pretty painful 30 miles. I didn't get really cold until I'd been home for about 10 minutes; then I couldn't stop shivering. I think it took me that long to thaw out and realize how cold I was. Then after throwing on a fleece hat, hooded sweatshirt, and crawling under a down comforter, I also got really hungry. I ended up eating a full pasta order from Noodles and was feeling a little guilty about it until I went to caloriesperhour.com and realized that I burned at least 1100 calories. Sweet. Love biking. Love it. Not loving the persistent knee pain, but I'll whine about that later....
Tuesday, April 1, 2008
Vacation Workout Summary
I don't exactly vacation like the average person. Having nothing to do but lay on a beach somewhere terrifies me. My "adventures" (vacation really isn't even accurate terminology) are usually ambitious to the point of exhaustion. This one was no different. So there wasn't a lot of room for the typical "workout" in my travel schedule.
I had good intentions....I really did. But when you try to cram 1300+ miles across three states, two countries, and three or more mountain ranges into 9 days....well, here is the reality:
Day one -- 30 seconds of dodging and weaving through slow travelers on jet way, followed immediately by 30 second all out sprint to gate. Sit for four hours. Then start walking....walking through airport, walking from hotel in search of food, walking all over town. Walking, walking, walking.
Day two -- "Mall" walking (with weight, gradually increasing through workout)
Day three -- Mini sprints (from car to optimal picture taking locations, sporadically throughout 9 hour drive). Then stair intervals with weight (unloading car to upstairs motel room -- we had A LOT of luggage, this totally counts as a workout).
Day four -- Reverse stair intervals with weight (packing car). 4 hours of squats (otherwise known as skiing in the Canadian Rockies). Followed by 5 hours in car as 'cool down'.
Day five -- Woke up a bit tight. Huh, perhaps 5 hour car cool down wasn't the best post-workout activity? Proceed with another four hours of squats (new location in Canadian Rockies). Follow it up with another 5 hour car cool down (its not that I didn't learn my lesson, I just didn't really have a choice).
Day six -- Quads feel like tree trunks. It hurts to get in and out of car. Ibuprofen is my friend. Good thing today is an off day (drive 5 hours...too lazy to even get out of car to take pictures, used sunroof)
Day seven -- I still hobble a bit when I walk but go ahead and proceed with the scheduled 6 hours of squats (otherwise known as Whistler, these were very expensive squats). This time though there is a post workout hot tub. Ahhhh.
Day eight -- Hot tub is nearly magical. Legs feel a little better....at least until first turn. But 6 more hours of squats follow (similar to day seven, not any cheaper). Tried mid-workout beer. Doesn't help legs but improves attitude with respect to pain. Repeat magic hot tub.
Day nine -- Beer and magic hot tub appear to be the elusive cure for legs. Too bad its an off day (drive 8...errr 10 hours due to detour to coast).
Day ten -- off day (flight home)
I had good intentions....I really did. But when you try to cram 1300+ miles across three states, two countries, and three or more mountain ranges into 9 days....well, here is the reality:
Day one -- 30 seconds of dodging and weaving through slow travelers on jet way, followed immediately by 30 second all out sprint to gate. Sit for four hours. Then start walking....walking through airport, walking from hotel in search of food, walking all over town. Walking, walking, walking.
Day two -- "Mall" walking (with weight, gradually increasing through workout)
Day three -- Mini sprints (from car to optimal picture taking locations, sporadically throughout 9 hour drive). Then stair intervals with weight (unloading car to upstairs motel room -- we had A LOT of luggage, this totally counts as a workout).
Day four -- Reverse stair intervals with weight (packing car). 4 hours of squats (otherwise known as skiing in the Canadian Rockies). Followed by 5 hours in car as 'cool down'.
Day five -- Woke up a bit tight. Huh, perhaps 5 hour car cool down wasn't the best post-workout activity? Proceed with another four hours of squats (new location in Canadian Rockies). Follow it up with another 5 hour car cool down (its not that I didn't learn my lesson, I just didn't really have a choice).
Day six -- Quads feel like tree trunks. It hurts to get in and out of car. Ibuprofen is my friend. Good thing today is an off day (drive 5 hours...too lazy to even get out of car to take pictures, used sunroof)
Day seven -- I still hobble a bit when I walk but go ahead and proceed with the scheduled 6 hours of squats (otherwise known as Whistler, these were very expensive squats). This time though there is a post workout hot tub. Ahhhh.
Day eight -- Hot tub is nearly magical. Legs feel a little better....at least until first turn. But 6 more hours of squats follow (similar to day seven, not any cheaper). Tried mid-workout beer. Doesn't help legs but improves attitude with respect to pain. Repeat magic hot tub.
Day nine -- Beer and magic hot tub appear to be the elusive cure for legs. Too bad its an off day (drive 8...errr 10 hours due to detour to coast).
Day ten -- off day (flight home)
Friday, March 21, 2008
Currently breathing giant sigh of relief
No stress fracture! Tri season '08 is back on!
And I will start training hard again....umm....right after vacation. For the next 9-days I will be "cross training" by searching out secret stashes of powder in British Colombia, and all the best little mountain town breakfast places between Whistler and Fernie.
I'll be getting my quad burn on the 8 mile run at Revelstoke, but any pool time will probably be in hot tub form. Which totally counts if you ask me. ;) I mean sometimes you have to get all the way across the hot tub to refill your drink...that's hard work.
I can't tell if I'm more excited about not having a stress fracture, or leaving on vacation....but really, does it matter? The only thing I need to worry about right now is how many pairs of shoes I can fit in my suitcase.
And I will start training hard again....umm....right after vacation. For the next 9-days I will be "cross training" by searching out secret stashes of powder in British Colombia, and all the best little mountain town breakfast places between Whistler and Fernie.
I'll be getting my quad burn on the 8 mile run at Revelstoke, but any pool time will probably be in hot tub form. Which totally counts if you ask me. ;) I mean sometimes you have to get all the way across the hot tub to refill your drink...that's hard work.
I can't tell if I'm more excited about not having a stress fracture, or leaving on vacation....but really, does it matter? The only thing I need to worry about right now is how many pairs of shoes I can fit in my suitcase.
Monday, March 17, 2008
Denial....its a really pretty place to visit...but you shouldn't stay too long
I haven't written in a while. I've been avoiding the blog for a number of reasons....none of them really good, but most of which are legitimate excuses for being at least a little bit of a slacker. Problem is, now I have the accountability of the blog. And just like when you were young...no matter how many days you faked sick, you were eventually going to have to go to school and face the math test, or the mean girl, or the boy who embarrassed you...whatever silly thing that you were avoiding because it felt like the end of the world.
So here's what you've missed....
Last week I found myself lying flat on my back staring at a fuzzy TV screen waiting to see if the black and white dots organized themselves into a picture of a very early end to my tri season. Not a fun place to be. If you listened you could hear what $700 being just flushed down the toilet might sound like. And you could see my pants size increasing exponentially.
The thought of it was just depressing. Too depressing to blog about.
So what brought me to contemplate my '08 retirement? Well, mostly pain. Very inconveniently placed pain. Inconveniently located in the very near vicinity of my previous stress fracture.
Now for the record, I'm known to visit the land of "denial" on a fairly regular basis. Especially when it comes to the aches and pains that come along with working out. In fact, in 2002 I was so completely planted in "denial" that if my little imaginary vacation destination had a government I probably would have been elected mayor. My extended stay in denial caused me one stress fracture (left tibia) and one stress fracture turned total fracture of the medial talus (that's a little bone in the arch of your foot).
Um...oops.
So this time, when that little ache started getting to the "annoys me even on my walk to work" stage I figured I'd bypass denial and head straight for the doc.
I ended up getting a bone scan (on Thursday), and a prescription for Physical Therapy (which I start tomorrow). I haven't heard the outcome of the bone scan, but I can say that after two weeks of not running the pain has almost completely disappeared (whew!). So ideally the bone scan would rule out a possible stress fracture and PT will have me on track to some pain free running after 4-6 weeks of working out some imbalances (and some sort of bursitis and knee thing that the doc wrote on my Rx in a medical language I do not understand).
Time will tell, I guess. I'm hoping for the best.
So here's what you've missed....
Last week I found myself lying flat on my back staring at a fuzzy TV screen waiting to see if the black and white dots organized themselves into a picture of a very early end to my tri season. Not a fun place to be. If you listened you could hear what $700 being just flushed down the toilet might sound like. And you could see my pants size increasing exponentially.
The thought of it was just depressing. Too depressing to blog about.
So what brought me to contemplate my '08 retirement? Well, mostly pain. Very inconveniently placed pain. Inconveniently located in the very near vicinity of my previous stress fracture.
Now for the record, I'm known to visit the land of "denial" on a fairly regular basis. Especially when it comes to the aches and pains that come along with working out. In fact, in 2002 I was so completely planted in "denial" that if my little imaginary vacation destination had a government I probably would have been elected mayor. My extended stay in denial caused me one stress fracture (left tibia) and one stress fracture turned total fracture of the medial talus (that's a little bone in the arch of your foot).
Um...oops.
So this time, when that little ache started getting to the "annoys me even on my walk to work" stage I figured I'd bypass denial and head straight for the doc.
I ended up getting a bone scan (on Thursday), and a prescription for Physical Therapy (which I start tomorrow). I haven't heard the outcome of the bone scan, but I can say that after two weeks of not running the pain has almost completely disappeared (whew!). So ideally the bone scan would rule out a possible stress fracture and PT will have me on track to some pain free running after 4-6 weeks of working out some imbalances (and some sort of bursitis and knee thing that the doc wrote on my Rx in a medical language I do not understand).
Time will tell, I guess. I'm hoping for the best.
Sunday, March 2, 2008
2 cups coffee + 3 ibuprofen = 1 great run workout
My legs had been feeling a little achy after Wednesday's 4-mile run, so I took a few days off. Which was convenient since life's been a little nutso lately and I wouldn't have had much time to workout anyway.
But today I was back at it. Got up early...had coffee....half a bowl of stale organic rice crisp cereal....popped three ibuprofen for the knee....and headed off for the gym.
Since faster running seems to hurt less than sustained slower running I opted for intervals today. Which made my workout surprisingly fun, and less painful.
4 miles running
1/2 mile warm up walking at 3.7mph
3 miles of 1/2 mile @ 6.8-7mph, 1/4 mile walking at 3.7
1/2 mile cool down walking at 3.7mph gradually tapering to 3mph
*I had a crummy treadmill right under the TV so I had nothing to focus on but the wall and my music. I tried to use it to my advantage by paying extra attention to my posture and form.
Abs
planks and dead bugs (I don't know if anyone else knows them by this name?)
20 minute swim (wimpy, more for form and to make the legs feel better after the run)
400 swim, kick, pull, swim
200 free
50 breast
100 free
I messed up the schedule a bit by taking so many days off, but I'm planning to do the 90-minute ride tomorrow just so I don't miss one of the long workouts. Especially because I'm not sure how many workouts I'm going to be able to squeeze in this week either.
Needless to say I'm not really feeling like I'm pulling the volume of a half-irongirl in training. But my life schedule should lighten a bit now into March. The running is what I'm the most worried about, since I was the least prepared for that leg in my first 70.3, but I'm staying on track with that so I'm not stressing too much. Yet. ;)
But today I was back at it. Got up early...had coffee....half a bowl of stale organic rice crisp cereal....popped three ibuprofen for the knee....and headed off for the gym.
Since faster running seems to hurt less than sustained slower running I opted for intervals today. Which made my workout surprisingly fun, and less painful.
4 miles running
1/2 mile warm up walking at 3.7mph
3 miles of 1/2 mile @ 6.8-7mph, 1/4 mile walking at 3.7
1/2 mile cool down walking at 3.7mph gradually tapering to 3mph
*I had a crummy treadmill right under the TV so I had nothing to focus on but the wall and my music. I tried to use it to my advantage by paying extra attention to my posture and form.
Abs
planks and dead bugs (I don't know if anyone else knows them by this name?)
20 minute swim (wimpy, more for form and to make the legs feel better after the run)
400 swim, kick, pull, swim
200 free
50 breast
100 free
I messed up the schedule a bit by taking so many days off, but I'm planning to do the 90-minute ride tomorrow just so I don't miss one of the long workouts. Especially because I'm not sure how many workouts I'm going to be able to squeeze in this week either.
Needless to say I'm not really feeling like I'm pulling the volume of a half-irongirl in training. But my life schedule should lighten a bit now into March. The running is what I'm the most worried about, since I was the least prepared for that leg in my first 70.3, but I'm staying on track with that so I'm not stressing too much. Yet. ;)
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