While Kyle went to the Beaver Lake Tri at 5amish I got to sleep in till after 9am - it was wonderful. I took my time - had some breakfast and folded some laundry till he got back. It was really nice to not be rushed.
Once he got back and got ready we headed out for a bike ride around Lake Samm. It seemed cool out so I started with arm warmers on - which was very nice on initial downhill to the lake road. By the time we got to the round about I was pulling them off. The ride was rather uneventful - the only annoyance was that since I don't have the bike mount for my garmin yet - I wore it on my wrist and it kind of slipped around and I had to keep adjusting it. My right hamstring/hip felt a little tight from time to time but not to big a deal. I tried to eat even though it was such a short ride - so had a full bottle of accelerade, 2 salts, and 2 gels. I had the 2nd gel about 5 miles from the end of the ride with the idea to sort of prep for the run portion. The ride was just under 22 miles and took about 1:24 (which included waiting for a few stop lights and stuff - I need to figure out how to set up the auto pause when I wait at lights).
Next up was a relatively quick transition to a run. I took a salt and rinsed my face, as well as the usual switches(change shoes ect).
We headed out and quickly stopped for a min to chat with Col and Bryan who were driving by. Once we got going again - Kyle pulled away from me rather quickly(as usual) - I just did not feel much like forcing my pace so I just sort of cruised along. My legs felt pretty good and teh 1st mile went by quickly. I'm not really sure why I decided to walk a min every mile but I did. I guess as well as getting used to running off the bike I wanted to be sure that I would be good with a run a mile and walk a min (sort of like walking an aid station or something) and the get back running again. So that is exactly what I did. It was way hotter now and I started to get really thirsty - I had a very small bottle of water - mostly for having something to wash a gel down with - so I took a sip or two of it to try and help. Somewhere in the 2nd mile there were some sprinklers going - so I of course ran through them - it felt sooo good and was a huge savior. I felt better after that - still very hot but better. I went out 3 miles turned around and started to head back - I took a gel at mile 3.16 and finished off the water I had with me which gave me some much needed energy to keep going. The route I ran is a very gradual incline and heading back it is mostly uphill and to add to it there was some headwind. It was hard and my left knee started to tighten up a bit - not a ton but just enough to be annoying. The 1 min walks helped a lot since it always hurt less afterwards and helped keep me motivated to keep going. By the time I got to mile 5 and change I was really thirsty - I even grabbed a few blackberries on the side of the road to try and help. I did a few pick ups mostly just to get back sooner to get some water.. I was so glad to see Kyle walking out to meet me with a water bottle. I even kept going past the 6 mile mark so I could to the bottle sooner lol and once I did I drank most of it before we walked back to the driveway. Total mileage was 6.05 in 1:01:03 which is fine considering I walked every mile for a minute.
After I got my fill of liquids (including ice cold Endurox) I immediately took an ice bath, showered, and put my feet up until I just had to see the graphs from my garmin (yes I know I'm a nerd). I'm glad we did the brick when we did because about an hour afterwards it started raining and sort of continued into th evening.
Aug 18, 2007
Aug 17, 2007
got it done
I'm not sure what the deal is but this week felt kind of crazy. I really did try and almost did get my brick work out in on Wed but I ran out of time before my massage apt and who in the right mind exercises after a massage - it would just undo all the good.
Yesterday (Thursday) I got home from work by 5pm and headed out on the bike for 15ish miles with my new toy (garmin forerunner 305) all set up. I headed down to the lake road and was surprised by how much traffic there was so I took it easy on downhills. It was also very windy - seemingly from all directions esp a head wind and some side winds to make things challenging. I did a few intervals - mostly to make it through lights before they changed to red - but what ever works I guess. The entire ride I felt good and strong but mostly just enjoyed being out on my bike. It was short ride so I only drank half a bottle of accelerade and that was about it - not even a gel. In all I rode 15.45 miles in 59:18 (which includes some time waiting for traffic).
I got back and did a quick transition to run - I also had to figure out how to change the mode on the garmin - so while I changed my shoes I quickly looked through the manual and found out how. Super easy - hold down the mode button till a menu shows up then scroll to run and hit enter - very nice. I hit the start button and was off - it took a second - as usual for my legs to realize I was not on a bike any more but that was short lived. I just cruised along and did a 1 mile loop - with no pain in my foot or legs - it was great - I think it is the first brick that I can remember that I have had no issues at all. I LOVED it. I would have kept running but I needed to head out to meet my mom for dinner and to help her make some fun skirts for the crew in Canada. Anyways I ran 1.05 miles in 8:35. Another quick transition and I was off to my moms for pasta and sewing.
Oh yeah and the best part I got to see all the data mapped and graphed out - such fun. I'm sure eventually I will get used to it but right now I think it is just the coolest thing so bear with me I will stop raving about it someday.
After work I met Col down at green lake to get a open water swim in before the sun went down. I wanted to see what my heart rate was like and the distance for the swim so I put the garmin watch part in my swim cap while I swam - looked silly but oh well. We sort of estimated about 45 min or so till the sun went down so I pressed the start button and we got started. As usual I fallowed Col and she slowly pulled away from me but I felt good just kind of did my thing. The water was a bit choppy but not to bad on the way out though I had a harder time on the way back - I felt like I was being pushed into shore more. Otherwise I felt good the entire time - only got one big wave of water up my nose and just cruised along as the sun creped down. Around 40 min we decided we could be done and swam to shore. now the fun part was I pulled my garmin out from my swim cap and found out how far we went (well Col went a bit further). She estimated based on pace and time we probably swam a mile or so and low and behold the garmin said exactly 1 mile :)
Now the funniest part is when I uploaded it and looked on the map and it is all zigzags lol - I did not swim straight at all. Oh well I'm just happy there will be big buoys all on the right side of the swim - which is perfect since I breath right - so no worries.
As far as Ironman I feel rather calm - I know I have prepared as best I can both physically and mentally. I'm also excited to see how I do and be a part of something so huge. I remember last year the energy was so inspirational and positive. Don't get me wrong I think it will be a hard day but I'm looking forward to the challenge and the experience. You only get to do it for the first time once and I don't want to waste any energy or time stressing or freaking out when I could be happy and positive. I think it will be a wonderful experience in so many ways.
Ok enough about that. Off to sleep so I can have energy to train/play tomorrow.
Yesterday (Thursday) I got home from work by 5pm and headed out on the bike for 15ish miles with my new toy (garmin forerunner 305) all set up. I headed down to the lake road and was surprised by how much traffic there was so I took it easy on downhills. It was also very windy - seemingly from all directions esp a head wind and some side winds to make things challenging. I did a few intervals - mostly to make it through lights before they changed to red - but what ever works I guess. The entire ride I felt good and strong but mostly just enjoyed being out on my bike. It was short ride so I only drank half a bottle of accelerade and that was about it - not even a gel. In all I rode 15.45 miles in 59:18 (which includes some time waiting for traffic).
I got back and did a quick transition to run - I also had to figure out how to change the mode on the garmin - so while I changed my shoes I quickly looked through the manual and found out how. Super easy - hold down the mode button till a menu shows up then scroll to run and hit enter - very nice. I hit the start button and was off - it took a second - as usual for my legs to realize I was not on a bike any more but that was short lived. I just cruised along and did a 1 mile loop - with no pain in my foot or legs - it was great - I think it is the first brick that I can remember that I have had no issues at all. I LOVED it. I would have kept running but I needed to head out to meet my mom for dinner and to help her make some fun skirts for the crew in Canada. Anyways I ran 1.05 miles in 8:35. Another quick transition and I was off to my moms for pasta and sewing.
Oh yeah and the best part I got to see all the data mapped and graphed out - such fun. I'm sure eventually I will get used to it but right now I think it is just the coolest thing so bear with me I will stop raving about it someday.
After work I met Col down at green lake to get a open water swim in before the sun went down. I wanted to see what my heart rate was like and the distance for the swim so I put the garmin watch part in my swim cap while I swam - looked silly but oh well. We sort of estimated about 45 min or so till the sun went down so I pressed the start button and we got started. As usual I fallowed Col and she slowly pulled away from me but I felt good just kind of did my thing. The water was a bit choppy but not to bad on the way out though I had a harder time on the way back - I felt like I was being pushed into shore more. Otherwise I felt good the entire time - only got one big wave of water up my nose and just cruised along as the sun creped down. Around 40 min we decided we could be done and swam to shore. now the fun part was I pulled my garmin out from my swim cap and found out how far we went (well Col went a bit further). She estimated based on pace and time we probably swam a mile or so and low and behold the garmin said exactly 1 mile :)
Now the funniest part is when I uploaded it and looked on the map and it is all zigzags lol - I did not swim straight at all. Oh well I'm just happy there will be big buoys all on the right side of the swim - which is perfect since I breath right - so no worries.
As far as Ironman I feel rather calm - I know I have prepared as best I can both physically and mentally. I'm also excited to see how I do and be a part of something so huge. I remember last year the energy was so inspirational and positive. Don't get me wrong I think it will be a hard day but I'm looking forward to the challenge and the experience. You only get to do it for the first time once and I don't want to waste any energy or time stressing or freaking out when I could be happy and positive. I think it will be a wonderful experience in so many ways.
Ok enough about that. Off to sleep so I can have energy to train/play tomorrow.
Aug 15, 2007
where did the mornings go
When did it start staying so dark early in the morning... So I got up at 5 to do my ride and run brick but it was way to dark to ride with out lights and reflectors - non of which I have on my bike so instead I came into work early and will thus be able to leave work early to go and do my ride run brick after work and before my massage :)
Aug 14, 2007
make it a short
I'm going to do this quickly so I can go to bed and then wake up early to do a brick...
First thing I did after work was stop by the Seattle REI and got me a Garmin forerunner 305 and a cadence thing to go with it - sadly it requires 3 hours of battery charging before using so I did not get to use it tonight.
Next I did about a 4 mile run around green lake - including 3 tempo intervals (at 15 min, 20 min and 25 min) then picked up the pace for about the last half mile (though I don't know for sure how far it was). My right foot only hurt a bit at the start but once I was warmed up it was fine. No lower leg pain in either leg - not even any real tightness to speak of :) In all it took me 31:56.
I finished my run about 5 min before Col arrived for an open water swim. I quickly grabbed my swim stuff out of my car and headed down to the water and got in my wetsuit. Col had planned a 45 min swim - so we swam out paused for a moment at around 10ish min and she told me to do two 1 min hard intervals before we turned around at 23 min. So I did the 1st one at 14 min and the second at 19 min - both times I was surprised at how quickly a min went by. I then turned around to head back at 23 min and took a second to see where Col was in relationship to me. Col caught up with me about half way back and told me to be back at the dock at 45 min - which would require me to swim the next 10 min hard to make it... So that is what I did. I kind of went between full all out hard to a more moderate hard but really that 10 min was hard work.. When I got back to the dock it took me a good min to really catch my breath but hey I did it - I was back by 45:07 :)
Kyle is attaching my cadence thing and then off to bed for me.
First thing I did after work was stop by the Seattle REI and got me a Garmin forerunner 305 and a cadence thing to go with it - sadly it requires 3 hours of battery charging before using so I did not get to use it tonight.
Next I did about a 4 mile run around green lake - including 3 tempo intervals (at 15 min, 20 min and 25 min) then picked up the pace for about the last half mile (though I don't know for sure how far it was). My right foot only hurt a bit at the start but once I was warmed up it was fine. No lower leg pain in either leg - not even any real tightness to speak of :) In all it took me 31:56.
I finished my run about 5 min before Col arrived for an open water swim. I quickly grabbed my swim stuff out of my car and headed down to the water and got in my wetsuit. Col had planned a 45 min swim - so we swam out paused for a moment at around 10ish min and she told me to do two 1 min hard intervals before we turned around at 23 min. So I did the 1st one at 14 min and the second at 19 min - both times I was surprised at how quickly a min went by. I then turned around to head back at 23 min and took a second to see where Col was in relationship to me. Col caught up with me about half way back and told me to be back at the dock at 45 min - which would require me to swim the next 10 min hard to make it... So that is what I did. I kind of went between full all out hard to a more moderate hard but really that 10 min was hard work.. When I got back to the dock it took me a good min to really catch my breath but hey I did it - I was back by 45:07 :)
Kyle is attaching my cadence thing and then off to bed for me.
Aug 12, 2007
trail fun
This morning I went and did my 8 mile run but I choose to do it on the Bridal trail 3.5 mile loop. Kyle let me barrow his garmin to see how if I liked running with it - since it is so bulky. I had to wear it over a sweatband so that it would just fit better and so it would not hurt my wrist. Anyway I left a bottle at the start for trh loop and started the garmin up and was off. I remembered to take a salt but not a gel so I was dragging a little so by mile 2 I ate a gel before my usual 3 to 4 miles. It helped some but my legs just felt kind of heavy and out of it - luckily Col had told me to go easy to moderate so I did not force it to much and just kept moving. I walked up the steeper hills so I could continue to breath. All the while I knew exactly how far into my run mileage I was thanks to the gps - which was wonderful motivation to keep going. I also knew that if I walked or what ever the garmin would know and show it so no cheating.
At the end of the first lap I grabbed some cytomax and a salt before heading out for lap 2. The second lap was no easier - my left knee got a bit tight but nothing to sharp so I just kept going. Again I walked the step hills and ate a gel around mile 2 into the lap. Somehow the time passed a little quicker even though I was not running any faster - but I'll take what I can get.
I finished the second loop and was up to 7 miles total so I turned around and ran back out the other direction on the trail - this is when the garmin came in very handy - I was able to go explore another trail for some variety all the while it told me how far I was and right at .5 miles I turned around and went back.
So in all I did 2 loops of the 3.5 mile loop then ran out half a mile and back for 8 miles which took me 1:19:46.
Now the fun part since I wore the garmin and its heart rate thing when I got home I was able to simply plug it into my trusty mac and with a really simple synch it filled out my training peaks and I could see my workout all graphed out. I love graphs so this is so much fun - I can see all the ups and downs of elevation, pace, heart rate and it even puts it on a map. check it out. The elevation looks a bit wonky since it shows a big decline once and I'm pretty sure I was on the same trail twice. But all in all I was surprised that it was not to uncomfortable and for all the things it does I feel like it could be a reasonable trade off. Though I still really wish they had a smaller version. Now I know I like it and would like having it to train with but the question is do I want it now or after IMC...
At the end of the first lap I grabbed some cytomax and a salt before heading out for lap 2. The second lap was no easier - my left knee got a bit tight but nothing to sharp so I just kept going. Again I walked the step hills and ate a gel around mile 2 into the lap. Somehow the time passed a little quicker even though I was not running any faster - but I'll take what I can get.
I finished the second loop and was up to 7 miles total so I turned around and ran back out the other direction on the trail - this is when the garmin came in very handy - I was able to go explore another trail for some variety all the while it told me how far I was and right at .5 miles I turned around and went back.
So in all I did 2 loops of the 3.5 mile loop then ran out half a mile and back for 8 miles which took me 1:19:46.
Now the fun part since I wore the garmin and its heart rate thing when I got home I was able to simply plug it into my trusty mac and with a really simple synch it filled out my training peaks and I could see my workout all graphed out. I love graphs so this is so much fun - I can see all the ups and downs of elevation, pace, heart rate and it even puts it on a map. check it out. The elevation looks a bit wonky since it shows a big decline once and I'm pretty sure I was on the same trail twice. But all in all I was surprised that it was not to uncomfortable and for all the things it does I feel like it could be a reasonable trade off. Though I still really wish they had a smaller version. Now I know I like it and would like having it to train with but the question is do I want it now or after IMC...
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