Tri Clinic Week 4

Today was the hardest clinic yet. There were only 8 of us in class - we started with 15. This class is HARD. Here was my workout, as best as I can remember it:

SWIM (total = 950)
350 - warmup
2 x 50 - timed (50-52 sec)
300 - timed
200 - cooldown

BIKE / RUN COMBO
Kept my heartrate between 130 and 177 for 60 minutes. Biked then ran, then biked, then ran, then cooled down on the bike.

Cherry Creek Trail Take 2

Today Margay and I headed out to Cherry Creek Trail again and this time it was awesome. We went the opposite direction and it was beautifully scenic with waterfalls and old bridges and kayak courses and lots of people. We ran for one hour and it was the highlight of my trip to Denver.

Cherry Creek Trail

I was all excited to run the Cherry Creek Trail in Denver today and then when I finally got out there, it just wasn't in me. After 15 minutes I was ready to stop and walk. Not sure what's up with that, but turned it into a speedwork session. Good workout overall and probably did 2 miles in addition to 20 minutes of speedwork.

Rave Run

Today I ran the dam at Lake Granby. I was up seeing Jessica and the new baby and took Haley with me for a 4-miler. It was awesome - included a brutal hill workout and I did fine in the altitude (8500ft). Overall, just a fantastic run.

Tri Clinic

Swam 200 without stopping (achievement) and about 1050 total (achievement). Timed 50 was about 50 seconds for me.

Biked on spinners. that was hard. Then ran 6 hill repeats at about 2:30 each.

It was a killer workout.

8 miles

Did the 8-mile loop in town today. Wore a heart rate monitor which was distracting but interesting all at the same time. Average heart rate was 155 and max. heart rate was 174. The route went well and I ran it in about 1:13:30. I focused on shorts sprints that took the HR to 165-170 and then short recoveries back done to 150. Many repeats of this.

Swim Training

Started the day at Liberty today - Did the recommended swim workout:

200 - warm up
100 - 25 easy 25 hard x 2
200 - 50 easy 50 hard x2
150 - 75 easy x 2
200 - 100 easy x 2
100 - cooldown

950 m total

Speed Training

Did speedwork at our weekly training session with Mark. Did 200 - 400 - 800 at 6:40 pace for a total of 1.5 miles.

Followed this with core strength and free weight work. Painful.

Tri-Fit Clinic

Still sick, but finally had a good night's sleep. Tri-Fit clinic today included 800m swimming followed by 30 minutes of spinning. Used a heart rate monitor and gradually built up to our personal max. It appears that mine is about 175bpm, but it was really difficult getting up there. I lingered around 150 (with effort). Overall, tri-clinic kicks ass and I burned a million calories.

Fatigue (still)

This morning went to Liberty for 2 miles on the treadmill (s-l-o-w) and 2 miles outside. Never felt right. Still exhausted and sick.

Fatigue

I'm spent. Exhausted. And sick. Did 3.2 miles today on a Westin treadmill and felt like I ran a marathon.

The 7-minute Mile

Worked with Mark for one hour today. It was painful and amazing. We started with speed training (me only, Bonnie already had a run). Mark asked me to try to run an 8:00 mile. I told him that I've never done it, but I'm up for trying it. He gave me split times that added up to a goal time of 7:30. I made it! I ran a 7:08 mile today. I didn't think I was capable of that - and it wasn't nearly as painful as I thought that it would be.

After the run, we did weights, then about 30 minutes of core. I have never sweat so much in my life. During my push-ups, the sweat was dripping off my nose and onto the mat. I loved it.

After training, I swam for about 20 minutes (12 laps?) and Bonnie helped me with my form. It felt so much better than yesterday. There is hope for my swimming after all.

Tri-Fit Clinic

Today was the first day of the Tri Fit clinic. It exceeded my expectations. We started with some core strength training (my core sucks) and then did a long swim workout. It was really challenging for all of us without a great deal of swimming experience. We separated into four levels, beginner (1) to Advanced (4). I was in group 2, but that was a bit generous. In the end, we swam for forty minutes. My guess is that we did about 20 laps (1/2 mile). After running, we worked on changing quickly (transition) and then ran a mile. I came in 3rd place, although it wasn't really a race. The clinic coaches are amazing and I think they are really going to push us hard. I'm looking forward to it.

An Injury?

I can barely move. My left shoulder and neck are so stiff and painful that I can't lift my arm up to wash my hair or put a ponytail in. I ran for about 40 minutes along The Embarcado, which surprisingly, wasn't as painful as standing still. I also went and had a massage and she worked really, really hard to work several spots. She gave me total mobility, but told me not to get excited because massage is a temporary solution. Motrin is the next option.

Recovery Workout

This morning Bonnie and I were both exhausted, so we decided to forgo speed training and focus on strength training. Good workout with Mark, 30 minutes of strength, followed by 21 minutes on the treadmill - a very easy 2.75 miles. Good post-race recovery workout.

Columbus Distance Classic

Almost bailed on this race after traveling all week, getting no more than 5 hours of sleep any night, and enjoying 6 different airline flights, but decided to go out and run it easy after all. The result was a PR for me: 2:06:54 for the half marathon. Go figure.

Quick early run

3.1 miles on a hotel treadmill at 5:10am this morning.

8 miles

Ran the 8-mile Saline loop with Bonnie. She forced a faster run - so fast that I cut a full 4.5 minutes off of my personal best on that loop. Avg pace was about 9 min, but with a negative split, so quite a fast finish. It was good to be outside again

Vacation

Ran 4 easy miles this morning. Walked the parks for the rest of the day and did a lot of swimming.

Disney - Sunday

Did about 4 miles this morning. Decent overall, but I didn't feel great or anything.

Disney - Saturday

Woke early for a run at 6:25am. Sun was just coming up - near perfect. Ran 6 miles. Would have loved more, but it really wasn't in me.

Tuesday morning

Went to the club this morning and had a great workout. Did 15 min on bike, then 15 min on elliptical, then 15 min on treadmill. Followed it with great stretching. I was spent by the end of the 45 minutes.

Easter Morning

Still freezing cold and wet outside, but worthy of a run. It was sunny and sky was blue and it just felt great to be outside. Thought I was sprinting, but only clocked 6 miles in 58 minutes of running. Not sure what that was about, but I'll figure that our later - for now, it was just good to be outside.

Indoors (still!)

Despite it being the day before Easter and the beginning of Spring, we awoke to 8 inches of snow blanketing the area. Subsequently, the club was crowded with other athletes similarly frustrated to be stuck inside yet again. I tried to make the best of it with this workout (on the treadmill):
1 mile at 10min pace
1 mile at 9min pace
2 miles at 8-8.5min pace
1 mile at 10-11min pace

I followed the running with Nautilus training similarly to what Mark puts us through. Can't wait to get outside!

One great morning

This morning was awesome - 5 mile treadmill run followed by a one hour Pilates I/II class at Liberty. I felt like a novice, but I was able to do it without too much assistance. I really enjoyed and I was sweating the whole time, which I was somewhat surprised about. Great workout mroning overall.

hotel workouts

Hotel gyms suck - most of them. The one at the Hyatt Miami is similarly sucky, but the equipment was great. I ran a 5K, followed by wall sit with bicep curls, bench press, and other miscellaneous free weight exercises.

Swimming

Today I set out with a swimming goal of 1/3 mile. I'm not a strong swimmer and haven't trained yet, so I didn't know what to expect. I completed to goal in 15 minutes and could have gone longer, but not by much. Now I have a benchmark to meet. The ultimate goal will be 1/2 to 3/4 mile, so that I can be triathlon ready.

Fast enough 5K?

A bunch of people at work are going to train for a team triathlon. In trying to determine our fastest people for the "competitive" team, I told them that I thought that I could run the 5K portion in 24-26 minutes. People were impressed... so I began to doubt myself.

I went out today to see how fast I could do it. I warmed up for 1 mile, then ran the 5K in 26:38. It hurt, but I made that time despite breaking for a 30 second walk at about the 4K mark. I think my goal will be 25:30.

Cross Training

This morning at the gym, I tried to stave off the indoor training boredom with my own version of an indoor triathlon, all be it a short one (30 minutes).

10 minutes elliptical
10 minutes bike
10 minutes treadmill (set at 8:30 pace)

Followed this with some lunges with weights, wall sit with weights, planks, and whatever that thing is called where you prop up on the dip bar and raise your knees to your chest. Threw a few push-ups in for good measure too. My weight and lunge work needs a lot of work.

Finally - a long run!

I'm in Orlando, FL today and thanks to the weather, I was able to get a 90-minute run in. I only clocked 9 miles, but I haven't done that in awhile, so I'm happy with it. Still need to work on the hydration + nutrition stuff - had to buy and carry a Powerade with me and down a handful of Skittles mid-run.

No Shame in the Shakes

Our trainer brought a brand new workout today and exceeded the previously mentioned butt-kicking sessions. Here's what I can remember of the 60-minute exertionfest:

1. Started with some warm-up laps
2. 8 x 200 @ 48 seconds or less each
(clocked first 6 at 46-47 seconds each; the seventh at 45 seconds; the last one at 39 seconds)
3. Lunge position - arm raises with weights (one minute, followed by 15 sec rest)
4. Lunge position - sun salutation with weights (one minute)
5. Lunge position - pump arms with weights (one minute)
6. leg raises
7. superman pose
8. swimmer pose with one minute swim motion
9. Push up position - bent elbow, up and hold
10. Push up position - up and then down on 6-count
11. Push up position - bent elbow, hold half way for 30, 60 seconds
12. 10 Push ups
14. side plank leg lifts
15. side plank hold pose
16. wall sit - one minute with weights and bicep curls
17. figure skater pose - one minute each leg
18. Finish on the bike - 70 rpms for 60 seconds x 2

By the end, my arms were dead and my quads were shaking. Mark's comment was "There's no shame in the shakes." That about sums it up.

Tired of the Treadmill

Ran 4 miles on the treadmill at the club. Followed that with 6 laps in the pool (300 yards). I'm longing for a long run.... when is this winter ever going to end?

Pilates

Today I did 4 miles on the treadmill - mostly heart rate training. Sprint, then slow down, then sprint again. After running, did 1/2 hour of a beginner Pilates class. I can't see what the buzz is about, but I did enjoy the stretching.

Training Session

Today Mark did something new with me and Bonnie. We started with a light jogging warm-up then did one running set that looked like this:
1/4 mile at 6:40 pace (goal: 97 seconds)
1/2 mile at 6:40 pace (goal: 3:15)
1/4 mile at 6:40 pace (goal: 97 seconds)

Then take a 4 minute rest.
Then repeat the set.

We made the goal every time and really felt pushed. It was rewarding.
Then we did the weight circuit and some planks and core work and then ended with the bike.

It was an awesome session.

First workout this week

I took the whole week off. I don't remember 5 days in a row off in a very long time. I just needed a real rest. This morning I did 4.0 miles on the treadmill and felt good.

In Pain

Went to Iowa today and spent a very long time on the plane this morning. By afternoon, my hips really hurt. Soaked in a hot tub and did some stretches but didn't get any relief. I think may need some real rest.

Training Session

Today was just me and Mark, so it was a weight circuit. He wanted me to shoot for completing the circuit within 25 minutes. We achieved the goal and I was totally spent. At the end, I had to stop sprinting on the bike because I thought I was going to barf. He kicks my ass.

Very sore by evening.

9 miles (finally)

I finally got a long run in today. It was sunny and 40 degrees and I did a 9.0 mile loop. The regular downtown loop with a long hill run up Maple to Textile and Textile home. I felt fantastic, but soreness set in my knees and my hips within a few hours (which is rare).

Swam 8 laps at Liberty - that's about as much as I can do. Goal will be 12 next time.

Friday mornings

Did a simple 3.2 miles this morning, then went on to class. Offered to cancel class and they wanted to have it. go figure.

5K-a-day

All I could muster up today was 5K on the treadmill. I tried to run it really slowly (fat burning instead of cardio) but toward the end it just felt like it was taking way too long, so I had to speed up.

7-minute mile training

Today at training with Mark, he added endurance running and speedwork to our workout. We began with the Schwinn 3-minute bike workout (1 minute sprint, 1 minute rest, 1 minute sprint), next was a half mile run with the time goal of 3:30. Neither of us made it - both of us clocked 3:48. After that, we hit the Nautilus equipment, then stair stepper, then weights again, then running again! We did well though - we clocked 3:51 despite feeling near death. The training is going well and I can see that he will push us the way that we had hoped.

23 degrees and feeling good

Finally had a chance to run outside today. 6 miles in 55:50 (9:17 pace) - new route - Textile to Lohr turn around at Ellsworth. It was okay - felt long on the way there. Felt strong and fast on the way home. The goal right now is negative splits and I've been able to achieve that for the most part. Tomorrow with Mark will be difficult - my legs have felt very fatigued all week and I haven't slept well in weeks.

Friday mornings at Liberty

The best part about teaching a class in the Winter term is getting to wake up in my own bed on Friday morning. I woke up at my usual 6:10am, Karen arrived at 6:30am and I was off to Liberty. Did a 5K on the treadmill with the last mile a solid speed effort. Finished with ab work and headed to class!

Monday morning in San Francisco

I ran at 4:45am through a very dark Japantown in San Francisco. I basically ran a one mile square around the hotel, very steep uphills on two sides and milder downhills (or at least that's how it felt) on the adjacent sides. All in all, only mustered up 2.1 miles, but at least I got a hill workout in.

30 minutes of involuntary shaking

Today was my second session with Mark the trainer. He kicked my ass again - so much so that I had to pull over on the drive home because I was light-headed. We started with the bike (killer) and then moved on to hip flexor workout and the nautilus workout circuit. I could only do 8 reps on many of the machines. Tried to finish with the bike, but only succeeded in doing one of two reps. Mark works me at the maximum weight that I can handle on each machine. This means that on many of the exercises, my arms or legs are shaking to the point of collapse. Overall, a great workout, but I remain weak 2 hours later.

Back in the gym

Worked out at the club this morning. Ran 5K on the treadmill, followed by ab work on the dip bar and some sun salutation lunges with free weights. Finished with a full set on the Gravitron. Today's workout felt great.

Short run

Lots of swimming this week, a lot less running. I could only get about 2 miles out of me today. Spent the rest of the day walking around Disney and swimming.

Back at Disney

We left last night for a quick trip to Disney. Ran 4 miles this morning and swam more than usual (probably about 800 meters). I am incredibly sore from my session with Mark, the trainer. This is rugby-type sore. Apparently, I usually don't work very hard. If this is what hard work feels like, I need to get on the ball.

Seeking Professional Help

Today was day one with a "real" trainer. The trainer I chose is a middle and long distance runner with several triathalons and marathons under his belt. He has a reputation at our club for kicking people's asses. Suffice to say, he lived up to his reputation today. Here is the itinerary, as best as I can remember it:
- start with a heartrate elevating 60-second sprint on the Schwinn Airbike with a goal of keeping it above 70 rpms.
- A set of squats (1 minute)
- another 60-second bike sprint
- A set of squats (1 minute)

Then over to the Nautilus...
- Hip flexor machine
- Hip Abduction
- Hip Adduction
- Butterly flex
- Overhead pull-down
- forward row/press
- Pushups
- Lunges with weights (my legs were shaking so badly that I could hardly do this)
- Finish with a leg press

I'm sure that I forgot some exercises, but in general, it really hurt. It was exactly what I wanted. I learned that I have great length strength, which I will continue to build - now I will try to work for maximum endurance. That is what I will need most when I begin marathon training later this year.

5K & speed

It's subzero weather again - good thing I'm not training for a Spring marathon. Today in the gym I worked out on the treadmill, including some speed training (0.25miles at 7:30 pace x 3 repeats). Ran 3.35 miles in total. Finished with 30 reps of abdominal work. Felt good overall - like I worked hard.

Cross Training

This morning at the gym: tried the new Cybex gazelle thing for 10 minutes, followed by Gravitron and some core training. Wrapped up with 8 minute gazelle thing again and a really great shower. I'm finding that 30 minutes is not sufficient for a workout - I was barely sweating.

5K-a-day

My goal today at the club was 5 miles, but in the end, I stopped at 3.5 miles. I did the middle mile as a speed training session. Half mile at 8-minute pace and half mile at 7:30 pace. It felt fine at the time, but now my hip flexors are screaming. It may have been the incline on the speed training. Looking forward to starting with my trainer on Sunday and working out some of these details....

Registered for Capital City Distance Classic in Columbus on April 12th. It's a John Bingham Running Event - we're in it for the Penguin Medal!

1 mile day

Today at the gym I could only muster 1 mile on the treadmill. no joke. Apparently, a rest day was in order. : )

Outdoors Again!

I had a fantastic run today. 8.0 miles on mostly cleared roads and sidewalks surrounded by light sunshine and a fresh coat of powdery snow. It was a music-free run again and it was both relaxing and energizing at the same time. I thought it was fast, but returned home to realize that it wasn't very fast at all - about 80 minutes. I think that trudging through snow covered areas is sometimes like running in sand - hard work and still slow.

The kids wanted to go running when I returned home so we headed to the club and spent 90 minutes running suicides, relay races, and playing dodgeball on the basketball court. What a great Sunday.

Back in the Gym

I returned from La Jolla to a 3 degree day. Needless to say, outside running is out of the question. So yesterday morning began with 3 miles on the treadmill. Not a lot to say about it - except maybe that it was music-free and quite nice. The goal this weekend is to get an 8-mile in while the temp hits the the 30s.

California Sun

Yesterday afternoon I arrived in Southern California and went directly to the beach for a run. I ran a there-and-back 10 mile loop that started at Venice Beach, passed Muscle Beach, the Santa Monica Pier and a bit further north. Though the locals had down jackets and scarves on, I ran in shorts and short sleeves, though I can say that I was never hot. Overall the run was good, with the second half far superior to the first. I think hydration was a problem and once I got some water, I was good to go. It feels good to be able to run that far without it being quite the accomplishment that it once was. Now I just need to figure out how to sustain the 1/2 marathon readiness and not lose momentum, nor interest.

Cold Weather Running

Today the windchill was 2 degrees and I headed outside. It was a beautiful, sunny day - just really, really cold. Light snow added to the beauty, as did the solitude. I did the 4.5 mile rec center loop and for a change of pace, went out sans headphones. It was so great and so peaceful that I'm considering working toward iPod-free running.

Tomorrow looks like a day off, as the windchill is predicted to be well below zero.

Back in the Gym

This morning was an indoor training day, as I imagine may be the case this weekend as well. It was 10 degrees today. I started the day with an easy 3 miles at the club - I'm still trying to figure out whether to believe the distance on the treadmill or the distance on my ipod. In any case, a little strength training after my run - Gravitron for the arms, dip post for some abs work and then additional core training focused on the lower back.

Need to try to get one long one in between now and Sunday, but with temperatures predicted in the 0-1 degree range, it may not be possible.

Sunny Winter Running

Today was the first time I ran since the half marathon. After a three day rest, my body wanted badly to get out there and run. It was 30 degrees, with a bit lower wind chill, but all in all, a perfect sunny winter day.

Logged 8.25 miles, on the usual 8 mile loop and averaged a 9:19 pace, though I never felt fast or pushed.

The goal for now is to maintain 8-mile run fitness level and try to get two long runs in per week.

Happy New Year!

We just returned from our 2008 Walt Disney World Marathon Weekend. I ran it in 2:09:35 which was about 10 minutes off of my goal, but I think my goal may have been unrealistic. To date, my best half marathon was 2:10:50, recorded at the 2007 WDW half. It appears that I am a 2:10 13-miler regardless of weather, how I feel, what city I'm running in, what I ate for breakfast, how I slept, or what I'm wearing.

In any case, the race was great. The early start is a killer, but since this was the second year in a row, we knew what to expect:
3:15am Wake-up
3:55am Catch the disney bus
5:00am Into the corrals
6:00am Start

Run 13.1 miles, finished by 8:30am, in the hotel pool by 9:00am. Good morning!

I'm now registered for the Goofy Race and a Half Challenge for 2009 - a half marathon on Saturday and a full marathon on Sunday. 39.3 miles in 31 hours or less. Yikes.

This blog is dedicated to the pursuit of the Mickey, Donald, and Goofy medals in 2009!