Training Archive: arcticQnIn the 31 days ending 2008-08-31:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | ||||||||||||||||||||||||||||||||||||||
Sunday Aug 31 | ||
| Note | |
| XTERRA - Onteora, NY | ||
| Mtn Biking warm up/down 10:00 [2] | |
| Easy warmup, up hills, down, around etc.
then quick get the wetsuit on and swim for a minute. cold water! very glad I had a wetsuit! | ||
| XTerra race 2:06:14 [4] | |
| Swim: 15:30 (3rd fastest woman)
Two laps with a walk/trudge in the middle through calf high yuck. and the whole swim, even out in the supposedly "deep" water was full of lake grass! eww! So bad that you'd get it stuck on your face and when you went to breathe you got a mouthfull of grass. . yuck. But, i felt SOOOO much better than last race (in the swim). I started out towards the edge of the group more and that allowed me to stay more calm and not kick or get kicked by others. And I felt like I was much more powerful and in rythym, especially on the 2nd lap. Good, but still much more improvement to be had! Bike: 1.12:20 (2nd fastest woman) Apparently I had come out of the water 3rd woman, but passed one in the TA. (the other girl, who ended up winning is a world champ in her age group (which just so happens to be MY age group) and actually came out of the swim in the OVERALL lead...yes, beating all the men too. weird.) So, I hammered on the bike, thankfully we had pre-ridden the course!!! It was good to know what was ahead of me! Two laps went by better than I thought, no spectacular crashes, just felt like my bike was going to rattle apart on some of the rockiest sections! And most of the entire 2nd lap I just kept thinking about how fast I was goin to run the next section and that definitely motivated me to crank out the rest of the bike course! Run: 27:20 (1st fastest woman) Fun. hard, but fun! Real rough start allowed me time to get my run rythym down before teh first steep hill. More like terrain running than trail running! my element! Hills were hiked, the first one was just too steep and the 2nd was just tooo long. I had no other women around me, so not too much pressure other than wanting to catch the man that was just ahead. Eventually I did catch him, on the steep downhill by a waterfall, about 600m from the finish. The downhill running was by far the best part, leaping over fallen trees! love it! Ended up 12th overall and 2nd woman. 1st woman finished about 9min ahead of me and 3rd was about 10 mins behind me. not too bad! I defiitely have a goal in front of me for next years season!! Results are here: http://www.xterraplanet.com/races/view_results.cfm... Kristoffer also did wonderfully well, winning overall and beating out some of the best competition in the east!! | ||
| C • You are awesome! 4 | ||
Saturday Aug 30 | ||
| Mtn Biking 1:10:00 [2] | |
| Got to the race site Saturday midday. Rode the course, which was not terribly well marked. We could find our way fine, but during the race it would turn out to be so twisty and windy that you'd really have to be paying attentino with your head up so as to not run off the course, or take a wrong turn!
Course was incredibly rough. No mud, but sooo rocky! Really really wished I had a full suspension bike!! Very technical, which is good for us, but I think I would have almost rather had more hills and less rocks! The race will be TWO loops of this also!! ouch. | ||
| Run/Hike 1:00:00 [1] 5 km (12:00 / km) | |
| Easy walk around the run course. Again, a really rough course, which is totally to our advantage! Two really steep hills, otherwise generally flat, then all downhill (some really steep down!) to the finish. I LOVE downhill running, especially if it's rough, and this was a lot of fun! Definitely looking forward to this section for the race! | ||
Friday Aug 29 | ||
| Swimming 35:00 [1] | |
| not much to say about that. | ||
| Note | |
| (rest day) | ||
| Relaxed evening at K's mom's house tonight. then drive down to the Catskills. Tomorrow pre-ride the course, then Sunday RACE! i'm nervous already, even considering I did alright last time with less training. | ||
| C • good luck 2 | ||
Thursday Aug 28 | ||
| Swimming 1:10:00 [1] | |
| laps, 3x100m sprints at the end..that's hard, I'm not sure I'm really looking forward to another race swim section already.. yipes. | ||
Wednesday Aug 27 | ||
| Running 41:40 [3] 8.08 km (5:09 / km) | |
| ahr:154 max:174 | ||
| "easy" run w/ K and L on the rail trail. I felt like i was moving really slow and still working really hard. Not a good feeling a few days before a race. The final steep hill kicked my ass too, i pushed too hard on the bottom 1/4 that I had to walk the steepest/muddiest section, then run the rest after the grade lessened and the ground hardened!
Did 3 strides at the end, which didn' tfeel so hot either..what's wrong with me today? I mean, I don't always expect to feel like a million$, but ..hmph. taking Thurs and fri off from running or riding, so that should help the body recuperate! | ||
Tuesday Aug 26 | ||
| Road biking 1:10:00 [3] 19.0 mi (3:40 / mi) +750m 2:02 / km | |
| ahr:139 max:163 | ||
| Easy ride w/ K, until the end when he took off on the hill home. There's no catching up to him on the hills. I felt like I had a flat tire.. so much for "easy".
No swimming today or pilates tomorrow. Pool is closed for redoing floors...which I suppose means thewhole building is closed for toxic fumes.. ohwell, gives my shoulders a rest. | ||
| C • mi 5 | ||
Monday Aug 25 | ||
| Swimming 55:00 [1] | |
| Running tempo (Threshold run) 42:00 [4] 9.22 km (4:33 / km) | |
| ahr:159 max:177 | ||
| warmup for 10mins, threshold at below what I thought my LT was for 20mins, then cool down for 12mins.
After yesterday's race simu I had determined my LT at 178...no way. After running this 20mins, there would be no way I could run that fast to make my HR that high for that long!! My average during this 20min threshold, and I was pacing myself for a race-feel 20mins.. i suppose I could've gone longer, but not much.. was 173, so I'm thinking THIS is my LT. Ave pace over this time was 4min/km = 5km distance. Flat course.. it'll be interesting to see, if we do this again on the same route, if my ave HR will be lower, higher or greater pace or distance.. etc. I like the stats! fun. I was surprised though, to see that K was not taking off on me the way I thought he would, made me think that I was running too fast! naah. | ||
Sunday Aug 24 | ||
| Multi-discipline (tri training) 1:10:00 [5] 12.5 mi (5:36 / mi) | |
| ahr:161 max:179 | ||
| This was my first time doing this workout, it turned out to be really hard, but fun! The idea was to get warmed up and simulate a tri race, riding hard, then transitioning to a run, then back to the bike, then run again. Practicing TAs and getting legs moving on the run.
The ride loop was about 25 mins (first loop was longer including warmup and a endo that I perfomed beautifully into some deep mud hole on the way down to the railroad bed.) Out the rail bed to the road, up up up and back to the house. TA to run, a little over a mile around our block, and back to the bike...and again! Felt good to power the hills, since the road is nice and flat and no roots or rocks to spin over, i could use higher gears to power. The first run felt awful and my legs felt so flabby! oh it was awful. but back on the bike, felt better and my second run felt much better, stronger and more together. splits don't really work, but I think I was able to determine my LT for both bike and run! Seems to be about 168 for bike and 178 for run. That's taking the averages over the second loops of each of those disciplines. Sounds about right. | ||
Saturday Aug 23 | ||
| Mtn Biking 2:48:00 [2] 16.0 mi (10:29 / mi) | |
| ahr:134 max:169 | ||
| Went up to Kingdom with some friends, K and L. Beautiful day for a ride. Took it a bit easier this time as one of the guys we were with was on a singlespeed and lost some leg power towards the end, so as K was saying, it was more of an interval workout (for him) I tended to stay more evenly slow just cruising along. nice workout day. | ||
Friday Aug 22 | ||
| Note | |
| (rest day) | ||
| rest day. no swimming. no running. I did finally mow the hay field that is (or was) our lawn! | ||
Thursday Aug 21 | ||
| Core strength (pilates) 1:00:00 [1] | |
| excellent. | ||
| Road biking 1:04:00 [3] 17.0 mi (3:45 / mi) +600m 2:06 / km | |
| ahr:135 max:171 | ||
| A nice road ride with K. Same loop that we did last week, but backwards, which made it drastically different. Instead of a loooong gradual hill to begin with, we had a nice rolling flat road, then a steep! hill, then the looonng gradual hill all the way back down. Much to Kristoffer's dismay (or entertainment at watching me attempt this) I threw in some town line sprints. which made my legs quite tired. :o) | ||
| C • points 2 | ||
Wednesday Aug 20 | ||
| Swimming 30:00 [1] | |
| la lah lahhhh
Looking forward to pilates tomorrow!! though i'm quite sore in places like my back and butt and shoulders.. | ||
| Note | |
| Was out in the field surveying all day today....oh. so. tired. Never had coffee this morning so I started actually sleeping standing up by the gun while waiting for my crew to position themselves on this windblasted shoreland camp lot. fun.
this getting up early stuff (5:15!) is just crazy. | ||
| C • tired and your swimming color 3 | ||
| Running intervals 55:00 [3] | |
| ahr:159 max:178 | ||
| Intervals on the rail trail (so Loki could join us!) (Like he needed the training..)
We did a 10min warmup, then 3x5min intervals at race pace with 5min rest between, then 15min cool down with a few strides. Felt quite good, except that I've realized that due to my stupid toe joint arthritis crap, I don't push off on my toes as much as I should when I run, therefore putting extra stress on my hammies, which were burning during these intervals. it's ok, they felt good and aren't sore today (day after) so perhaps they just need some strengthening, which is probably true since I haven't been doing much running at all, and especially since my knee injury I could barely do a hamstring curl at all! Pace felt good, I had the footpod on again, so I was running around 4min/km to 4:15 and HR was right around 173. (I just don't think that I could have kept up that pace for 5miles or anything.. which I think was the point, so perhaps I should have been running slower. ohwell, i felt good at the time. | ||
Tuesday Aug 19 | ||
| Core strength (pilates) 1:00:00 [1] | |
| K and I decided to check out a pilates class at the gym, now that we have a membership, we might as well get our $ worth. Tougher than I thought it would be, my core strength is weak at the moment and I found out that I have muscles in places I didn't know I had....which means I don't use them very often...which brings up the question... do i really need to strengthen them if I don't ever use them? Yes, yes, I know, it will build my core strenth and help overall fitness and agility... kind of frustrating when you see 70 year old men doing higher and smoother scissor kicks than you! :o) | ||
| Swimming 15:00 [2] | |
| Did a few laps in the pool after pilates. upper body was tired so I kicked for a while, that felt good after yesterdays run. | ||
| Ultimate 1:30:00 [2] 5.2 km (17:18 / km) | |
| ahr:121 max:165 | ||
| I thought I'd wear the footpod at practice today to see roughly how far I run in a typical ultimate practice. I wasn't moving too fast today, i've been out of this sprinting up and down the field thing for a few weeks now... so total kilometerage was just over 5km! Not too shabby for a ~75m field!
| ||
Monday Aug 18 | ||
| Swimming 45:00 [1] | |
| Oh i could kick again today!! My toes are healed! and I felt WICKED strong after doing nothing but upper body swimming last week! ;o) ok, maybe not wicked,...but stronger than I WAS feeling.. | ||
| Running 52:00 [3] 5.0 mi (10:24 / mi) +630m 4:39 / km | |
| ahr:153 max:173 | ||
| "recovery" run under Black & Sugarloaf mtns, back on Lime Kiln Road. Found some blackberries and lots of stickers, otherwise the trail was pretty clear. Could see a few fresh mtn bike tracks too! Would love to live over this way,the view of Sugarloaf is awesome. | ||
Sunday Aug 17 | ||
| Mtn Biking 2:00:00 [3] 17.0 mi (7:03 / mi) +1600m 3:24 / km | |
| ahr:154 max:170 | ||
| Kingdom. Beautiful day!
Even though I switched out of my slicks and put new knobby tires on, I was having a hell of a time with all the mud and roots. just imagine what a mess i would've been in slicks! ugh. Started out frustrated with my riding, but by the end i felt much better... | ||
| C • tires 3 | ||
Saturday Aug 16 | ||
| Note | |
| Laurentian Rogaine | ||
| Road biking 1:20:00 [3] 22.0 mi (3:38 / mi) +700m 2:03 / km | |
| ahr:148 max:173 | ||
| Bit longer ride this time, faster than previous ride and felt much stronger! | ||
Friday Aug 15 | ||
| Swimming 45:00 [1] | |
| Note | |
| We've decided not to go to the Laurentian Rogaine due to my toe blisters and Kristoffer's lower leg pain. The thought of beign out in the woods on my feet for 24 hours... it just wasn't going to work. Which is too bad because we were really looking forward to this race since LAST years race. :o( Next year..... | ||
| C • oh well 5 | ||
Thursday Aug 14 | ||
| Swimming 45:00 [1] | |
Wednesday Aug 13 | ||
| Swimming 40:00 [3] | |
| lapppsss....
thew in 2x100 and 1x200m intervals. can't kick though, (i have to use one of those foam things so my legs don't sink) but that means i don't have to breathe as often...i think kicking is quite exerting (relative to swimming) and makes me have to breathe more. | ||
| C • success is motivating 2 | ||
| C • heavy legs 2 | ||
| Road biking 1:05:00 [3] 17.2 mi (3:46 / mi) | |
| ahr:146 max:170 | ||
| Road ride w/ K around Haverhill, Benton and Bath. Nice to be out and moving fast and smooth! Though I would've liked to have gone a *bit* easier in the beginning..ahm, Kristoffer. ;o) | ||
Tuesday Aug 12 | ||
| Swimming 45:00 [2] | |
| lapppsssss.. | ||
Monday Aug 11 | ||
| Spinning bike 34:00 [2] | |
| ahr:127 max:137 | ||
| EASY recovery ride. toe blisters felt ok in bike shoes. walking is painful, running just isn't happening. | ||
Sunday Aug 10 | ||
| XTerra race 2:13:31 [5] 26 km (5:08 / km) | |
| STOAKED Xterra, Hanover, NH
Got to wear wetsuits, that was nice! The swim overall was horrible. Couldn't get a rhythm until halfway point, choking on water and kicking and getting kicked by people. But, mtn bike went much better, passed quite a few guys that struggled on the muddy techincal singletrack and overall muddy/hilly course. Super quick TA to the run. Side cramps crippling the first half km, but then got my running stride back for the rest of teh 4k loop. going around the second time it felt like i had a rock in the toe of my shoe...it was so unbearable that i actually stopped to take it out, but when i took my shoe off, it wasn't a rock but a blister, skin torn off the tip of my toe! (ouch!) I've never had any sort of blister as this..very painful and crippling. Couldn't or wouldn't want to push off on my toes therefore making my hamstrings do more work than they wanted. The last hill was awful but I managed to kick it in for the finish. 2nd woman overall, 1st in age group! Not bad for my first xterra in 2 years! after the race, my left quad tightened up, I figured it was from teh injuries sustained last weekend, but have since discovered a large bruise on the outside of that quad that I must've gotten during a muddy crash out on the mtn bike course! *sigh photos here:http://picasaweb.google.com/erin.nielsen/STOAKEDXT... | ||
| C • NICE JOB 9 | ||
Saturday Aug 9 | ||
| Note | |
| US Champs | ||
| Note | |
| (rest day) | ||
| resting...coach Kristoffer wouldn't even let me mow the lawn. | ||
Friday Aug 8 | ||
| Swimming 45:00 [1] | |
Thursday Aug 7 | ||
| Mtn Biking 55:00 [3] | |
| Rode the highly technical single track section for the XTERRA as well as the run course again.
When we got to the parking lot and were getting ready to head out, the weather was nice (not sunny...never sunny this summer) but once we got on the trail all hell broke loose and we were drenched and the trails turned to muddy rivers. The singletrack was totally unridable except for a few sections so if the weather is similar on Sunday I'm going to have to end up running half of that bit! Luckily i picked up some knobby tires so I'll have to take the slicks that I HAVE been riding off...so silly. What did I expect..traction!? | ||
| C • stormy 4 | ||
Wednesday Aug 6 | ||
| Swimming 40:00 [2] | |
| starting to get tired during the day from all this getting up at 5:30am crap. | ||
Tuesday Aug 5 | ||
| Mtn Biking 1:04:00 [3] 16 km (4:00 / km) | |
| ahr:150 | ||
| K, L and I went to ride the Xterra course for this weekend. Both Bike and Run courses, one loop each (race does two loops each). Chad added in some not so sweet singletrack that, in the mud, was not fun. Downsloping roots, wet rocks and a muddy hillside made me slip and slide alll over teh place. Plus, the whole section is generally uphill, so you're not only cranked from teh techincal aspect, but from the uphill. Fun.
The rest of the course was basic double track, cranked the hills and cuirsed the downs. Hopefully the course will be a bit drier by Sunday...but I doubt it. Rode the run course. Simple, short up and downs. | ||
| Swimming 45:00 [3] | |
| In the pool by 7:30, out by 8:15 | ||
Monday Aug 4 | ||
| Event: 2008 Laramie Daze & US Champs | ||
| Swimming (laps) 45:00 [2] | |
| I actually have no idea how long we were in the pool? K?
So we went to the Community rec club that still costs an arm and a leg to go there (not sure how the "community" can afford to go there...but they do, because the lanes were packed..) Getting up at 5:30 wasn't that cool, but tahnkfully K drove down to Leb while I "slept" (I have trouble sleeping while sitting up - whether in car, plane or bus...) But, once we got in the pool, i felt fine and the swimming form came back to me quick. The breathing will take some time, htough. Might have swam about 1.5k? doesn't sound like much...maybe i did more..dunno. | ||
Sunday Aug 3 | ||
| Ultimate intervals (Tournament) 2:00:00 [3] | |
| Day 2 of the home tourney. Legs felt good (surprsingly) after a night of rest, (despite not going to bed until later than I probably should have since Joe, Jenn and Jeff came over to stay the night after their GMARA 12hr! ) (Good to have company!)
Our first game nearly got forfeited since the other team showed up with 1 girl, but we played a half game anyway and still beat them, despite our team playing with 2 or 3 women. Second game is when it happened again, sprinting for a defensive block, i slightly pulled the other quad. Damn. Fortunately the game didn't matter toooo much, (we had 4 women, so I could sit out the rest of the game and get ready for the 3rd game, which did matter.) By the 3rd game, i jogged around for 10mins or so to warm up the quads, which seemed to help. although, by that point in the weekend my legs were so toast anyway I oculdn't sprint to save my life! So, by the end, the quads were in decent condition, and I think my race form next weekend will be ok. Thanks to Joe, Jenn and Jeff for coming to watch for a bit! Good to see you guys! And to my mom and Kristoffer coming over/down on Saturday! And another huge thanks from the team to my mom for pikcing up $670 worth of pizza for 14 teams!! (picking up the pizza, not the tab!!) ;o) | ||
Saturday Aug 2 | ||
| Ultimate intervals (Tournament) 6:30:00 [3] | |
| Home tournament, right here in Hanover. Nice to be able to go home afterwards!
Played 4 games, lots and lots of sprinting, which eventually caught up wiht me. At one point, sprinting down the field , I felt a twing in my left quad and from then on I couldn't sprint fast. Not that it hurt a whole lot, but more from the fear of pulling it further. A pulled quad, or two, is not what I want for the race next weekend. My other quad wasn't so hot either, but I could push off a bit more at least. By the end of the day, I was a hobbling mess. Feet held up ok, despite the wearing of wet shoes and socks all day. | ||