A month of active recovery

I can't believe that it has been well over a month since the Nike Marathon and I know I still have not finished writing the race report - just have had a hard time focusing on it long enough to finish the thing. The time has flewn by with the help of lots of craziness at work and the days being so short already.

After finishing the marathon I have mostly just focused on getting back into a training routine. I talked to Kainoa about the rest of the winter month and what I should focus on ect. My biggest thing was I did not want to just do a race to finish (I just did that) if I race I want to be able to push myself and race. I considered signing up for another marathon but she and Jake (my PT) pretty much pulled a veto on me. Ok so no marathon and there was not really time to recover and train up for a even a fast seattle half marathon. so no major races.Saying that but I did sign up for the 12ks of Christmas just for fun. It is a hilly course and not till mid december so I have some more time. Kyle is going to run the 5k and race Sam and my Mom is going to do the 12ks as well (I love that she is hooked on running now "evil laugh"). So it should be a fun.

I am mostly back to normal-ish training levels of 2-3 days swim, 2 -3 days of strength , 2 bikes, and finally I get to go back to running 3 days a week. I was only running twice a week just to make sure my shin would not have any more issues and it has not :) so 3 days a week hear I come.

It has been good to have a bunch of team events to get out in the rainy/cold weather and get in the longer weekend workouts.

Team Trail Run a couple weeks ago.


Group ride in the rain _ kyle was leading and was almost completely clean while the rest of us were covered in dirt lol


Less hard-core but still fun - Group spin while watching Ironman videos. Some how I managed to make it the full 1:30 though I got really unfocused an hour in...


I have also been thinking a lot about what other races I want to do in 2010... Right now it sounds like some run races to start, Wildflower half ironman, IM CDA of course, maybe Ironman Boulder, or something else in August and some local sprints. Mostly my focus is what it will take for me to be prepared for IM CDA. I feel good and ready to start the training but Kainoa does not want me to burn out sooo the rest of Nov and Dec will be mellow and relaxed and in Jan will start to get a bit more focused but nothing to long or intense yet ;)

If you went to starbucks.com a couple of weeks ago you would have a seen a video about how much Kyle and I like Starbucks Via. The funny part was that Kyle talked way more then I did but they would up using more of me - guess it helps to work with them. Anyway I guess it is my 5 seconds of fame.

3 nap weekend

I knew this weekend would be tuff when on Thursday and Friday I still felt tired. Saturday started off with an early team run on East Lake Sammamish. The weather was actually a bit cooler than I expected - though with in 2 miles I was down to my shorts and tank top. I ran the 1st hour on my own just staying at the the top of my 3A zones. I felt really good and clipped along but I was bored since I did not bring music so the second hour I ran with Laurie K. who is about the same pace as me in our low zones. The company made the second hour go by in no time and we decided we would ride together on Sunday as well :) It turned out to be a good run but I did not pay a lot of attention to eating - only ate one gel and about 12 oz of gatorade endurance.. Way under what I should have for a 2 hour run.
The best part of team runs is the time afterwards - we had lattes and treats afterwards and hung out and talked triathlon. I tried to eat as much as I could to start recovery but with in an hour or so I was well on my way to bonking. I spent the rest of the day trying to recovery but the worst part of getting to that point is my stomach always feels horrible and makes me not want to eat anything. While Kyle played with bikes I took an hour or two nap with Toko which helped. Then we headed of to a great Sounders FC game where they won 2 to 0 :)

Sunday morning my Mom and I ran the Bellevue 5k - her 1st 5k ever. I ran with her as support/pacer. She did so well and I am so proud of her. Though I think she wanted to punch me a few times. I know she surpassed her expectations of finishing in 30:55 (2nd in her age group) - a whole min per mile faster than she expected/assumed :) Kyle was also riding around on his bike cheering for her which she loved. For once we were cheering her on after all the races she has cheered for us.
After the race I went home and got my bike stuff together, ate a little bit and had a little time before I was meeting Laurie so I took a short nap :)
Once we got riding i quickly found out the hard way that Laurie is a huge sandbagger and/or very humble. We rode from her place on East lake Samm and warmed up by riding up and over the plateau then out to carnation and onto the West Snoqualmie Valley Road and took Union hill back. This route has become one of my favorites lately. Hills in the beginning and end and rollers and wind in the middle, a great view and not a ton of traffic or lights. And lots of barns - only a few super smelly spots.
The day before when Laurie and I were talking she was saying she had not been out on the roads much - spent all winter on the computrainer. I was just happy to keep up with Laurie and stay close to my zone 3A. I ran out of salt around 2 hours and defiantly did not feel as good the last 30 min of the ride. Laurie is faster than me on the down hills so i kept having to try and catch back up on the uphills. I was so ready to be done.We rode for 3 hours and change and had a great time.
We both ran off the bike - I had :30 and she had a full hour to run. At first I was not really looking forward to it - I was tired and my stomach did not feel that great. But of we went and guess what with in a couple minutes I felt great. We clipped right along actually running around 8 min pace and I was only in my zone 3B :) It felt great.
the best part of teh day was by far being able to put my legs in the lake sammamish when I was done running - it is still very cold and really helped my legs feel better. After :20 min in the lake, some recovery snacking, and hanging out Kyle and I headed home. I immediately crashed and took at least a 2 hour nap while Kyle helped his Dad get his bike set up. The only reason I woke up was because my legs ached.

All in all a very good weekend of training and I think I found someone to get some of those long training sessions in with :) I could defiantly tell that my body needs some sort of rest/recovery this week before Vancouver half marathon this coming weekend. ok time to get on the foam roller.

focused

Training has been going really well the last couple of weeks. Still lots and lots of base work so it has been rather uneventful. I am finally getting to do some zone 4A work on the bike - mostly hill repeats to help build up my leg strength which I LOVE. I'm starting to feel stronger and can tell all the base work is helping. My swim is also coming along very nicely - though I can't wait to swim in open water again - I am so sick of the walls.
I would just say I'm mostly just heads down focusing on what I need to get done to feel ready for Hawaii 70.3 at the end of May. I am doing the Vancouver half marathon before then but it is not as big of a focus for me this year. In preparation I have made some small changes for the next 43 days.. I am doing pilates twice a week (instead of the normal once), cut out processed sugar as much as I can manage, and really focus on recovery after every workout including both nutrition and stretching.
I also got my hair cut - I know it seems random but I seem to do this every year in prep for summer racing. I had it cut so that it just barely fits in a ponytail. Already it just feels lighter and is way easier to deal with.

And with that I'm looking forward to another weekend full of long workouts in the SUN. Yes the weather is finally starting to cooperate. Happy Training :)

zone 2 to 3a

A week or two ago I finally took both a bike and run VO2 Max test at Seattle Sport Medicine. I got lucky and they had a cancelation so I was able to get in so quickly.
It started out easy enough - put on the crazy mask and lay down and relax for 15 min with out falling asleep to get my resting metabolic rate. I did 2 bike test and 2 run tests - I'm not really sure the details of what they were all about but they sure were a challenge. I was smoked after each test. Though it was fun to push myself that hard.

After the tests they went over the results with me. No real surprises. The main take away information is my VO2 max is good on the bike (but room for improvement). VO2 max was lower than predicted on the run. Need to improve VO2 max watts on the bike. Need to raise VO2 max on run and not do as much tempo training. Increase calorie intake. I now have very specific numbers for my heart rate zones to train with.

Immediately my training schedule was adjusted - all of my work outs became steady aerobic in zones 2-3a (with exception of two races - St. Patrick's Day Dash and Mercer Island 10k). The twice a week strength training sessions became more of a priority and more focused.

Now 1 week in to the world of zone 2-3a it is a challenge to keep my hear rate in check and it just feels weird to go so easy for an entire work out. But I'm going with it and trusting my coach and the numbers and am going to keep going slow and easy till she tells me to do something else... It does feel good to have a higher level of focus or detail to my work outs...

train, work, train, sleep, repeat

I just wanted to do a short update I am training and feel on my way for the year. The usual stuff, 3 days a week of masters swim, a couple of runs and I have been doing my long rides on the single speed and a interval bike work out on the spin bike. The main change up is that I have 2-3 days a week of strength training - which I can already tell is helping my swimming :)

I tried out a new swim suit from splish. Sadly it just does not work for me - the top catches sooo much water it feels like it is going to come off. so I'm back to my old faded 2 piece for the time being.

The hard part has been that I have been juggling a big project at work and Kyle's mom broke her arm and we have been helping out a lot so I have been doing my best to get in my work outs and still get some sleep. Kainoa told me to use the workouts as an outlet which really meant that I did not get to use work as an excuse to miss workouts. Of course she has been right finding the time to workout has helped me balance the stress and I'm happy I already feel like I'm getting back into shape and my recovery chub is going away.

The only hicup is that I have had to miss pilates and as a result I have not been getting in enough stretching and my right leg has tightened up to the point that I'm having a lot of ankle pain and some planter fasciitis on the ball of my foot. So I'm having to shorten my long runs and go a little easy on some of the strength training till I can get this dealt with. I'm getting back to the pilates studio along with some ART massage on thursday and I'm hoping I will be good by the weekend. fingers crossed...

ok that is it for now time for sleep so I can get a some spinning done in the morning.