I ran today, 1:10. It was painfully slow, and slowly painful. Not so bad that I stopped, but I know I am going to PAY for this tomorrow. I have iced, sat in the hot tub, taken Advil and will ice again before bed. And tomorrow will be painful.
And I pray I am not doing more damage. Because I am doing my re-hab. I am stretching. I am exercising. I am massaging. And I am so, so, so happy I ran 1:10 today. I know I still have 29 weeks to go....doesn't matter...it bothers me I am not exactly on schedule and able to do the prescribed workouts. I will get there.
Below is a taste of week 8 and my tasks. (Reminder: the notes in the program are from the coach who designed it.) The weekends are starting to get long enough that I am going to have to start eating in my workouts and learning how to do that in the next 3-4 weeks. note to self: Pirate's Booty is not a good pre-run snack.
Ultra Distance GroupWEEK #8 - 2nd Week of 2nd Pre-Season Cycle Swim 2:30 - Bike 4:40 - Run 3:05 -- Total: 10:15
Monday
SWIM 0:45
WARM UP 200 Swim - 200 Kick - 200 Pull MAIN SET 2 x 800 w/30 sec rest - #1 @70% intensity, #2 up to 80% (ALTERNATE SET: 2 x 600 w/30 sec rest) - concentrate on keeping your stroke long, rotating your body properly, and minimizing your strokes per length. - #2 should feel like you're in the middle of a long open water swim race, swimming steadily and even, working it but not exhausted COOL DOWN 4 x 50 w/10, keeping your HR @60% throughout
DAILY TOTAL: 0:45
Tuesday
BIKE 1:10
WARM UP 15:00 total spinning, using a gearing pyramid to build the intensity gradually: - 4:00 building up to 60%; - 5:00 between 60-70%; - 6:00 @70% MAIN SET This is an extended aerobic set, meant to boost your aerobic endurance with minimal break-down. Monitor your HR carefully and stick to the suggested intensity guidelines. 5 x 7:30 @75% w/1:30 recovery between 60-70%
COOL DOWN Begin your cool down with the final recovery spin in the main set, and gently bring your HR back down to 60% or under before finishing the session.
RUN 0:35
Follow some structure here, both for variety and to maintain focus on aerobic conditioning. 10:00 warm up, beginning with very light jogging & gradually building your HR up to 60-70% by the end This set will help you work on increasing your foot speed, without letting your HR get any higher than 75%. We'll do this by counting strides -- remember, two steps = one stride -- rather than timing the intervals: 4 x 250 strides (should be around 3:00-3:30) @75% w/2:00 relaxed jogging after each Good job! Now, bring the intensity back down gradually, all the way down to 60%. It would be great to add an additional 3-4:00 of walking afterwards to bring your HR back down to 100 bpm by the end.
DAILY TOTAL: 1:45
Wednesday
SWIM 1:00
Today contains the first of this week's two big target workouts. The duration for this key set is the same as it was two weeks ago -- make a note of your average time per 100 (yards/meters), and compare your progress. There should be some, though slight fatigue/illness could make the difference negligible after only two weeks. Make sure to record your progress for future reference.
WARM UP 400 Swim - 200 Kick - 300 Pull - gradually bring your intensity to around 70% Intermediate set: 6 x 50 w/10 sec rest - do each one as 25 easy / 25 hard MAIN SET -- BIG TARGET! 12 x 100 @race pace (85+%) w/10 sec rest between each -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book for future reference. (ALTERNATE SET: 10 x 100)
COOL DOWN 4 x 75 w/10 sec rest, coming down from 75% to 60% by the end
BIKE 1:00
WARM UP 10:00 easy spinning, gradually bringing your HR up to 65-70% MAIN SET 4 x 7:30 @75% w/1:30 easy recovery spinning, - straight into: 1 x 4:00 @84% -- push your intensity to get your HR to "jump" to this next higher level COOL DOWN continue spinning, bringing your HR down from 84% to 60% by the end
DAILY TOTAL: 2:00
Thursday
SWIM 0:45
WARM UP 400 easy swim, building your HR up to 70% 6 x 50 w/10 sec rest, alternating (60%-70%-80%), 3x thru MAIN SET 2 x 750 w/30 sec rest in between #1 @75% #2 @80-84% -- you can Pull this one if you want to COOL DOWN 4 x 50 w/10, bringing the intensity back down to 60%
RUN 0:45
This main set is similar to Tuesday's, where we focused on counting strides rather than elapsed time for the intervals. Hold your HR within the recommended guidelines (they're higher here than they were on Tues), and focus on increasing your stride count smoothly. 10:00 easy warm up jog 12 x 125 strides (2 steps = 1 stride, should take less than 1:30) w/30 sec recovery jogging in between - #1-4 @75% or below; - #5-12, let your HR jump up to 84% for these shorter intervals Cool down completely after the last interval, bringing your HR back down to 65% before stopping. Continue walking until your HR gets closer to 50%.
DAILY TOTAL: 1:30
Friday
Take the day off completely, and focus on using some self-massage to work the lactic acid out of your muscles. You should also increase your water intake here to improve your recuperation.
Saturday
Today contains the second "big target" set of the week, though this one is designed to be done completely in an aerobic state. This takes some discipline ("But Coach, I can't slow down!"), but it is necessary to improve your aerobic efficiency while avoiding any overtraining.
BIKE 1:50
WARM UP 10:00 easy spin, bringing your HR up to 70% by the end DRILLS 2 x 3:00 Variable Gearing Set w/30 sec recovery after each -- each set should be done as follows: 2 x (40 sec in medium gear, 20 sec in easiest gear, 30 sec in hardest gear) MAIN SET -- BIG TARGET! This is designed to provide you with an uninterrupted, high quality aerobic ride. Performing this indoors will help you work very efficiently: No changes in the terrain, no traffic lights or cars to contend with, etc. Of course, there's also little or no scenery, and you'll have to provide your own fresh air -- but discipline here will continue to pay dividends going forward. 2 x (11.2 miles / 18km) @75% w/2:00 recovery @60-70% intensity -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference. (Use 33:00 as an interval time if you don't have access to a cyclometer.)
COOL DOWN Spin through a "reverse gearing pyramid" (14:00 total): 5:00 @75-70% - 4:00 @70-65% - 3:00 @65-60% - 2:00 under 60%
RUN 0:30
If you can, put this run in immediately after the bike session. However, DO NOT run outside if it's cold out! If you don't have access to a tread mill, then wait until later in the day to fit this in. Make sure you do, though, as it is an excellent aerobic extension to your earlier ride.
Sunday
RUN 1:15
Long, steady distance run. It should be easier to control your HR than it was earlier in the season, and you should hold your intensity level right at 70% for the bulk of this effort. You should definitely keep the intensity below 75% at all times.
BIKE 0:40 This is a recuperative effort, so just spin easy, breathing deeply and allowing your legs to flush out the lactic acid that has built up recently. Drink plenty of water during this ride and during the remainder of the day.
Sunday, January 11, 2009
Sunday, January 4, 2009
Clawing my way back in Week 7
The calf is not 100%, so I am not sure that my runs this week will be what is prescribed. I was able to go 40 very slow minutes on it Sunday before it hurt to the point of stopping me, but then walked around Disneyland all day and it aches for sure.
Here is my week ahead:
Ultra Distance GroupWEEK #7 - 1st Week of 2nd Pre-Season Cycle Swim 2:30 - Bike 4:25 - Run 2:35 -- Total: 9:30
Monday
SWIM 0:45
WARM UP400 Swim -- gradually build up from 60% to 70% intensity4 x 75 (middle 25 Kick) w/10 sec rest after eachMAIN SET4 x 200 @75% w/20 sec rest after each -- straight into5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even while holding the same intensity level throughout(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)COOL DOWN300 easy, Kick every third 25
DAILY TOTAL: 0:45
Tuesday
BIKE 1:05
WARM UP10:00 easy spinning in your small chainring, gradually allowing your HRto get up to 70%DRILLS3 x 3:00 VG Set w/30 sec rest-- each one should be done as follows, twice through (continuous):40 sec in medium gear @100 rpm20 sec in easy gear @110 rpm30 sec in hard gear @85-90 rpmMAIN SET3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after eachCool down completely, allowing your HR to gradually get back close to 50% by the end
RUN 0:35
Straight, relaxed aerobic run -- follow this structure to add variety:10:00 warm up, gradually bringing your HR up to 70%4 x 4:00 @70%, concentrating on getting your SPM above 80;-- take 1:00 recovery jogs between each effortCool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your HR gets near 50% (should be 3:00-5:00 more)
DAILY TOTAL: 1:40
WEEK-TO-DATE: 2:25
Wednesday
SWIM 0:45
WARM UP300 Swim - 100 Kick - 200 Pull4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after eachMAIN SET2 x 600 Swim, alternate (50 @70% / 25 @84-88%)(ALTERNATE SET: 2 x 450)COOL DOWN300 easy swim
BIKE 0:55
WARM UP15:00 gearing pyramid, as follows:-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%DRILLS3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)25:00 straight time trial effort @75% intensityCOOL DOWNSpin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to 50% before stopping
DAILY TOTAL: 1:40
WEEK-TO-DATE: 4:05
Thursday
SWIM 1:00
WARM UP9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thruMAIN SET2 sets of:300 straight, hold HR around 75% - 30 sec rest after, straight into3 x 100 w/15 sec rest, HR up to 80-85%, straight into6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)COOL DOWN200 easy swim
RUN 0:50
You could perform this session at the track or on the open road:15:00 warm up, as follows:-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:TRACK:-- 1 lap @75% (80-85 SPM)-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)ROAD (setting your watch to 1:00 countdown would make this easier to manage):-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)Cool down, gradually bringing your HR back under 60%Keep walking until your HR gets back under 50%
DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:55
Friday Complete recovery day -- relax and get ready for the weekend...
Saturday
BIKE 1:45WARM UP20:00 gearing pyramid, getting into it slowly:-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%DRILLS3 x 4:30 VG Set w/30 sec rest in between-- each VG Set should be as follows, 3 x through:40 sec in medium gear, @100 rpm;20 sec in easy gear, @110-115 rpm;30 sec in hard gear, @90 rpmMAIN SETStraight (6.2mi / 10km / 20:00) time trial @75% intensityIt should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after eachRepeat the (6.2mi / 10km / 20:00) time trial @75% intensityAfter the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
This will simulate a higher intensity finish to a longer effort.COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:40
Sunday
RUN 1:10
Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after eachCool down a bit after your run, but you should complete your cool down by cycling immediately after your run.
BIKE 0:40
Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!
DAILY TOTAL: 1:50
WEEK-TO-DATE: 9:30
Here is my week ahead:
Ultra Distance GroupWEEK #7 - 1st Week of 2nd Pre-Season Cycle Swim 2:30 - Bike 4:25 - Run 2:35 -- Total: 9:30
Monday
SWIM 0:45
WARM UP400 Swim -- gradually build up from 60% to 70% intensity4 x 75 (middle 25 Kick) w/10 sec rest after eachMAIN SET4 x 200 @75% w/20 sec rest after each -- straight into5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even while holding the same intensity level throughout(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)COOL DOWN300 easy, Kick every third 25
DAILY TOTAL: 0:45
Tuesday
BIKE 1:05
WARM UP10:00 easy spinning in your small chainring, gradually allowing your HRto get up to 70%DRILLS3 x 3:00 VG Set w/30 sec rest-- each one should be done as follows, twice through (continuous):40 sec in medium gear @100 rpm20 sec in easy gear @110 rpm30 sec in hard gear @85-90 rpmMAIN SET3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after eachCool down completely, allowing your HR to gradually get back close to 50% by the end
RUN 0:35
Straight, relaxed aerobic run -- follow this structure to add variety:10:00 warm up, gradually bringing your HR up to 70%4 x 4:00 @70%, concentrating on getting your SPM above 80;-- take 1:00 recovery jogs between each effortCool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your HR gets near 50% (should be 3:00-5:00 more)
DAILY TOTAL: 1:40
WEEK-TO-DATE: 2:25
Wednesday
SWIM 0:45
WARM UP300 Swim - 100 Kick - 200 Pull4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after eachMAIN SET2 x 600 Swim, alternate (50 @70% / 25 @84-88%)(ALTERNATE SET: 2 x 450)COOL DOWN300 easy swim
BIKE 0:55
WARM UP15:00 gearing pyramid, as follows:-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%DRILLS3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)25:00 straight time trial effort @75% intensityCOOL DOWNSpin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to 50% before stopping
DAILY TOTAL: 1:40
WEEK-TO-DATE: 4:05
Thursday
SWIM 1:00
WARM UP9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thruMAIN SET2 sets of:300 straight, hold HR around 75% - 30 sec rest after, straight into3 x 100 w/15 sec rest, HR up to 80-85%, straight into6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)COOL DOWN200 easy swim
RUN 0:50
You could perform this session at the track or on the open road:15:00 warm up, as follows:-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:TRACK:-- 1 lap @75% (80-85 SPM)-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)ROAD (setting your watch to 1:00 countdown would make this easier to manage):-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)Cool down, gradually bringing your HR back under 60%Keep walking until your HR gets back under 50%
DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:55
Friday Complete recovery day -- relax and get ready for the weekend...
Saturday
BIKE 1:45WARM UP20:00 gearing pyramid, getting into it slowly:-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%DRILLS3 x 4:30 VG Set w/30 sec rest in between-- each VG Set should be as follows, 3 x through:40 sec in medium gear, @100 rpm;20 sec in easy gear, @110-115 rpm;30 sec in hard gear, @90 rpmMAIN SETStraight (6.2mi / 10km / 20:00) time trial @75% intensityIt should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after eachRepeat the (6.2mi / 10km / 20:00) time trial @75% intensityAfter the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
This will simulate a higher intensity finish to a longer effort.COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:40
Sunday
RUN 1:10
Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after eachCool down a bit after your run, but you should complete your cool down by cycling immediately after your run.
BIKE 0:40
Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!
DAILY TOTAL: 1:50
WEEK-TO-DATE: 9:30
Friday, January 2, 2009
The tale of 2 physical therapists
I know a few physical therapists, so I reached out to both of them for a course of action for my strained calf muscle. My problem with an injury is multi-dimensional. #1 - I am a LOUSY patient. I do not like being held down. #2 - I was worried enough as it was the holiday season and between travel and gym closures, getting my workouts in was a HUGE challenge. #3 - I have never had a strained muscle like this before, so I do not have experience dealing with it on my own. And most critically - #4 Except for running (and some time thereafter) I was not in pain. Biking did not hurt. Swimming did not hurt. Walking hurt if I tried to run with the pain, but otherwise, it did not hurt. So I would go a few days of just biking and swimming (or doing nothing) and my calf would feel fine, so I would try to run again, and 10 minutes in, I would be in terrible pain.
So I reached out to these therapists for help to recover. Therapist A is a long-time therapist who has worked in many areas of rehabilitation. She is also a casual athlete herself, running and competing in races on occasion. Therapist B is predominately in sports therapy, having worked with both professional and college sports. I do not believe Therapist B is a runner.
Therapist A gave me stretches and exercises and recommendations before she even saw me. Then when she saw me, she gave me a treatment of deep massage and prescribed massage from Richard for me.
Therapist B.....he said I should get a prescription for a pain killer (he even recommended a specific one). I was pretty surprised, to say the least, and a little disappointed that he talked about all the atheletes who used it, rather than having a course of actual physical recovery. I don't want to run doped up (unless this happens right before the race, then I might not want to quit my race after all this training I hope to get back to soon), and I certainly don't want to mask pain just to cause more damage and not really get rehabbed. I am starting to understand why former professional atheletes have such physical problems later in life. I do not want to join them.
I am happy to report I have been following (when I am even able to train) the prescribed therapy from therapist A, and while it has only been 2 weeks and I am not 100% better, there is definite improvement. 2 days ago I ran 3 s-l-o-w miles and while it was a little tight, it was survivable.
I am so so so mad that I am behind in my training. I am so so so thankful that it is so early in the program. I am so so so ready to really run again, but am trying to be responsible and make sure I come back at the appropriate pace to truly recover.
Happy 2009 everyone! Here's resolving to have a healthy and injury-free year.
So I reached out to these therapists for help to recover. Therapist A is a long-time therapist who has worked in many areas of rehabilitation. She is also a casual athlete herself, running and competing in races on occasion. Therapist B is predominately in sports therapy, having worked with both professional and college sports. I do not believe Therapist B is a runner.
Therapist A gave me stretches and exercises and recommendations before she even saw me. Then when she saw me, she gave me a treatment of deep massage and prescribed massage from Richard for me.
Therapist B.....he said I should get a prescription for a pain killer (he even recommended a specific one). I was pretty surprised, to say the least, and a little disappointed that he talked about all the atheletes who used it, rather than having a course of actual physical recovery. I don't want to run doped up (unless this happens right before the race, then I might not want to quit my race after all this training I hope to get back to soon), and I certainly don't want to mask pain just to cause more damage and not really get rehabbed. I am starting to understand why former professional atheletes have such physical problems later in life. I do not want to join them.
I am happy to report I have been following (when I am even able to train) the prescribed therapy from therapist A, and while it has only been 2 weeks and I am not 100% better, there is definite improvement. 2 days ago I ran 3 s-l-o-w miles and while it was a little tight, it was survivable.
I am so so so mad that I am behind in my training. I am so so so thankful that it is so early in the program. I am so so so ready to really run again, but am trying to be responsible and make sure I come back at the appropriate pace to truly recover.
Happy 2009 everyone! Here's resolving to have a healthy and injury-free year.
Tuesday, December 23, 2008
Off Training and Pissed Off
I have what I believe to be a sprain in my right calf. The good news is that biking and swimming don't hurt. The bad news is that running is impossible.....AND since I will be on vacation without pool access for a week.....I was really counting on ramping up the running.
Between crazy Christmas schedules and events and now this.....training is T-E-R-R-I-B-L-E. And I am not happy. I want to run....I really, really do...which isn't helping me get over being injured.
Fortunately, I have a sister-in-law who is a physical therapist who has given me some exercises and stretches to do to try to help me work through it. I just need to focus on the patience to get it done and not push it and end up taking longer to get over this then necessary.
In the meantime the swimming and biking are going well! I really hope the New Year brings better training without the interruptions in my schedule.
Happy Holidays to everyone....and I hope you all have a Blessed 2009!
Between crazy Christmas schedules and events and now this.....training is T-E-R-R-I-B-L-E. And I am not happy. I want to run....I really, really do...which isn't helping me get over being injured.
Fortunately, I have a sister-in-law who is a physical therapist who has given me some exercises and stretches to do to try to help me work through it. I just need to focus on the patience to get it done and not push it and end up taking longer to get over this then necessary.
In the meantime the swimming and biking are going well! I really hope the New Year brings better training without the interruptions in my schedule.
Happy Holidays to everyone....and I hope you all have a Blessed 2009!
Tuesday, December 16, 2008
PopTarts and injuries
I love the suggestion of Poptarts as an in-race fuel. Definitely going to be trying those out.....it's important to my training, right?!
I am suffering an injury right now which is bad, bad, bad. Mostly because I am a TERRIBLE patient and hate the idea of not running.
I think it is just a strained calf muscle and so there is plenty of icing and stretching and I promise not to try to run again for at least 3 days. I'll just be biking (which is uncomfortable, but not painful) and swimming. If it does not really help, well then, I can get over my anxiety of not really being able to train over Christmas (travel, family plans, lack of a pool) and count that as my rest time. But I really don't want to do that at all. I want to keep working, working, working.
Because afterall, I have 7 months, 2 weeks and 2 days until Vineman...and that kind of scares me ;-)
I am suffering an injury right now which is bad, bad, bad. Mostly because I am a TERRIBLE patient and hate the idea of not running.
I think it is just a strained calf muscle and so there is plenty of icing and stretching and I promise not to try to run again for at least 3 days. I'll just be biking (which is uncomfortable, but not painful) and swimming. If it does not really help, well then, I can get over my anxiety of not really being able to train over Christmas (travel, family plans, lack of a pool) and count that as my rest time. But I really don't want to do that at all. I want to keep working, working, working.
Because afterall, I have 7 months, 2 weeks and 2 days until Vineman...and that kind of scares me ;-)
Sunday, December 14, 2008
Holy Mother-of-a-Manatee CRAMP!!!
Well, in a reminder from my body that proper nutrition is really critical, I have been suffering cramps lately, the one today cutting short my long run of the week (not good).
But it's good to get a handle on this early, and at this time of year when it's all too easy to have a lunch of the goodies that have shown up in the office. The peanut butter in the fudge is not exactly providing the protein I need. Soooooo...I have been focusing on improving my food choices, and hopefully avoiding cramps like this in the future!
My current favorite breakfast on big training days:
2 tbls peanut butter (Kirkland Organic)
1/2 to 3/4 c. cottage cheese
3/4 tp 1 c. skim milk
1 banana
Blend until smooth and drink. It's like a PB and banana sandwich and a glass of milk without the bread. YUM.
But it's good to get a handle on this early, and at this time of year when it's all too easy to have a lunch of the goodies that have shown up in the office. The peanut butter in the fudge is not exactly providing the protein I need. Soooooo...I have been focusing on improving my food choices, and hopefully avoiding cramps like this in the future!
My current favorite breakfast on big training days:
2 tbls peanut butter (Kirkland Organic)
1/2 to 3/4 c. cottage cheese
3/4 tp 1 c. skim milk
1 banana
Blend until smooth and drink. It's like a PB and banana sandwich and a glass of milk without the bread. YUM.
Sunday, December 7, 2008
Week 3
Two weeks into training and challenges already. Namely...that this was a difficult time of year to control my schedule. Fortunately, I have had the ability to keep up with all of the time/distance requirements....I have just been a little flexible about WHEN I do them.
For example, 2 days of travelling over Thanksgiving did not give me time to get in full workouts, so I might have bumped something to another day. I have also taken a little liberty with the swimming...mostly because it is done on distance, and I have access to a 50-meter pool sometimes, yet the workouts are done as if you are in a 25-yard pool. But I am still making the distance, even if I am not following the exact workout. I know this kind of give and take is going to have to happen through the Christmas Holidays, but come January 3, I hope to not divert anymore....especially since the distances will get longer and I think making sure I am not over training is a good thing. Because yours truly has nil in the way of patience.
I have to remind myself that this is a 36-week program and I have 7 months and 4 weeks until the race. I do not need to be putting in 12-milers now, and would only hurt myself if I tried. But now that I am on this path....I want to get there...to be able to do it!!!
Below is a sample week from the training program. The comments are from the personb who created the program. (Dates are one week off, my race is one week earlier.) I have taken a little liberty with the swimming, as I mentioned, but otherwise this is essentially what I am doing....though I think I need to invest in a quality heart-rate monitor. It's my plan though....and so far I am feeling pretty good!
Ultra Distance GroupWEEK #3 - 1st
Week of 1st Pre-Season Cycle Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10
Monday
SWIM 0:45
WARM UP 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
MAIN SET 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each Alternate 50 freestyle / 25 Choice for each repeat Intensity should be between 75-80% for freestyle, under 75% for choice (ALTERNATE MAIN SET: Remove the 250's from above) COOL DOWN 100 easy, holding perfect technique DAILY TOTAL: 0:45
Tuesday, 12/17
BIKE 0:55 WARM UP 10:00 easy spinning in your small chainring, gradually allowing your HR to get up to 60% MAIN SET Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling). 2 sets of the following (40:00 total): (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into (2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
RUN 0:30 Gradually bring your HR up to 65% during the first 15:00 Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90. Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:10
Wednesday, 12/18
SWIM 0:45
WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each
BIKE 0:45 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40
Thursday, 12/19
SWIM 1:00
WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15
Friday, 12/20 Complete recovery day -- get ready for the weekend!
Saturday, 12/21
BIKE 1:30 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45
Sunday, 12/22
RUN 0:50 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:10
For example, 2 days of travelling over Thanksgiving did not give me time to get in full workouts, so I might have bumped something to another day. I have also taken a little liberty with the swimming...mostly because it is done on distance, and I have access to a 50-meter pool sometimes, yet the workouts are done as if you are in a 25-yard pool. But I am still making the distance, even if I am not following the exact workout. I know this kind of give and take is going to have to happen through the Christmas Holidays, but come January 3, I hope to not divert anymore....especially since the distances will get longer and I think making sure I am not over training is a good thing. Because yours truly has nil in the way of patience.
I have to remind myself that this is a 36-week program and I have 7 months and 4 weeks until the race. I do not need to be putting in 12-milers now, and would only hurt myself if I tried. But now that I am on this path....I want to get there...to be able to do it!!!
Below is a sample week from the training program. The comments are from the personb who created the program. (Dates are one week off, my race is one week earlier.) I have taken a little liberty with the swimming, as I mentioned, but otherwise this is essentially what I am doing....though I think I need to invest in a quality heart-rate monitor. It's my plan though....and so far I am feeling pretty good!
Ultra Distance GroupWEEK #3 - 1st
Week of 1st Pre-Season Cycle Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10
Monday
SWIM 0:45
WARM UP 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
MAIN SET 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each Alternate 50 freestyle / 25 Choice for each repeat Intensity should be between 75-80% for freestyle, under 75% for choice (ALTERNATE MAIN SET: Remove the 250's from above) COOL DOWN 100 easy, holding perfect technique DAILY TOTAL: 0:45
Tuesday, 12/17
BIKE 0:55 WARM UP 10:00 easy spinning in your small chainring, gradually allowing your HR to get up to 60% MAIN SET Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling). 2 sets of the following (40:00 total): (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into (2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
RUN 0:30 Gradually bring your HR up to 65% during the first 15:00 Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90. Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:10
Wednesday, 12/18
SWIM 0:45
WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each
BIKE 0:45 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40
Thursday, 12/19
SWIM 1:00
WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15
Friday, 12/20 Complete recovery day -- get ready for the weekend!
Saturday, 12/21
BIKE 1:30 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45
Sunday, 12/22
RUN 0:50 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:10
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