Training Archive: cathi

swim/row (river) 45:00 [3]

last day! short paddle... but upstream and in a storm. quite adventurous. since we were already wet (and the lightning had stopped), we swam in 1 last spring for about 20 minutes. (didn't log that though)

swim/row (river) 6:00:00 [2]

a long day of paddling... none of us wore watches but we paddled from breakfast till after dark, stopping at a few springs to swim along the way. (since the water was chilly the stops never lasted that long).

C • wow.. breky til dark - looo... 2

swim/row (river) 4:00:00 [3]

Day 1 of Canoe Camping along the Suwannee River in FL

we pushed off around dusk and paddled till midnight, stopping for dinner & 2 swims in springs. a gorgeous night! the stars were reflecting in the water. amazing.

the river had a light flow. water levels were low so we had a few class 1 rapids. course in the dark they are totally roaring :)

cycling (road) 3:08:00 [3] +327m

great road ride today. my ride partners decided to go short, so after 1 hour i went on my own. temps were cold but i dressed perfect which makes a world of difference. and my legs felt happy. :)

running (trail) 1:37:00 [3] 7.5 mi (12:56 / mi) +252m 11:43 / mi
shoes: Velocity 1

almost the same run as sunday, but did extra on the lower trail that was in better shape. felt MUCH better than sunday though! (was 10 min quicker getting to the turnoff point. crazy!)

Note
(sick) (rest day)

unplanned rest day due to sickness. something silly like not drinking enough water swallowing a pill so when i go to bed it partially dissolves in my esophagus and might have burned it. i have felt pretty yuck since 1:30am. maybe when i wake up tomorrow i'll be back to normal...

running (road) 50:00 [3] 5.13 mi (9:45 / mi) +100m 9:11 / mi

got in a bit before work...

running (road) 1:35:00 [3] 9.86 mi (9:38 / mi) +325m 8:44 / mi

more road running. the rain thankfully ended 30min before i ran, but i couldn't find anyone to hit the trails with me after dark... so to the pavement i went. i'm about 35min short for the day, but considering this was pavement and not trail, i think it's ok. the run went well. didn't see my heart rate enough, but on the toughest hill it was around 170. i think i stayed around 150 for the majority, so a nice moderate/easier run. i have a feeling my body is going to feel the pounding tomorrow....

running (trail) 1:55:00 [2] 11.0 mi (10:27 / mi) +305m 9:38 / mi
ahr:135 shoes: Velocity 1

lookout mtn.

slow easy pace most of the time due to the leaf cover. it's dangerous out there!

cycling (road) 2:50:00 [3] +563m

red bank loop + mtn climb
i was tired before the climb. didn't want to do it. so that's why i did it. because i've been avoiding it lately, so i suffered. it was ROUGH. the whole ride was rough. i stayed fairly warm too (except for the descent). my legs were just whooped. (from this morning's run?!!)

C • still no cross races? 2

cycling (mtn) 1:38:00 [3]

easy pace on the mtn bike, at Raccoon.

the leaves make it treacherous. really. slipping & sliding everywhere. covering rocks. hard to pick lines and get up some stuff without spinning out. got off way too much. quite discouraging actually.

when i started i was still planning on doing the short 30min run, but by the time i finished i couldn't feel my toes so i bailed. :( welcome back to winter training; time to get the clothing plan back in place.

running race (road) 1:12:00 [4] 7.2 mi (10:00 / mi) +205m 9:11 / mi

Rest Day!
uuh.... oops. friday night social scene took over. i couldn't resist participating in my first Rod Dixon run:
run a lap (1.2 miles, 112' gain), drink a beer.
repeat for 6 total laps.

since it was my first, i cheated. i can't slam a beer that quick (we had 11min to complete the entire run+drink rotation). so i settled on shots of sake.

i had respectable run times and got in all 6 laps somehow, downing a bottle of sake in the process. i was the first (ok, only!) girl to do it all. and best of all, i did not get sick. (and was fine the next day too!)

oh, and i was advised not to tell my coach about this soiree; that he would not approve of this training tactic for some reason... :)
but i'm all about honesty. the good, bad, and stupid!

cycling hills (spin) 1:35:00 [3]

didn't make it onto my real bike unfort, so i settled for the spin bike. (are there any modifications i should make if i choose a spin over a real road bike?!)

i kept an easy pace except for 2 hills i threw in, a 20 & 15 min effort that got the heart rate high (oops, can't remember what. but it was def a solid effort).

swim/row (pool) 55:00 [3]

swim drills. practice the flip turn. used the buoy and really worked my arm form. would use the buoy for 100-200 yds, then drop and swim for real for about the same or until my form would fall apart a bit. my thoughts being i'd train my arms to stay as they should. i felt MUCHO better today! i took it real slow, easy and purposeful. positive effort. another day or two like this and then i want to focus more on the kicking which is quite sub par.

running (trail) 1:17:00 [3] 7.0 mi (11:00 / mi)
shoes: Velocity 1

back from FL! exhausted....

trail run at stringers ridge
felt pretty ok. nothing exciting to report.

Note
(rest day)

impromptu rest day unfortunately. drove back from tampa, dentist appt, playing with nephews. couldn't sneak it in. :(

running (road) 1:43:00 [3] 9.0 mi (11:27 / mi)

run on the pinellas trail (paved). flatter than a pancake. got to the tallest point on the trail - 60' above sea level. yikes. run felt good. did 50min at a tempo pace; rest at an easy pace. cool temps and warm sun.

running (trail) 3:40:00 [3] 16.0 mi (13:45 / mi) +366m 12:50 / mi
shoes: Velocity 1

the goal of running at race pace was shot when it was raining for the 3rd straight day. i guess technically i would have been running at this conservative pace whether or not i was racing....

anyways, despite the dropping temps, rain, wind, and sleet, it was a fun time on the trail with a few friends. luckily we emerged with no injuries (besides some battles lost with briars).

Note
(rest day)

i think i over did it on tuesday, with those 100s. i am STILL hurting. and it's not really that "oh i'm sore" feeling; my biceps and an area of muscle just above my elbow crease hurts. and that area (upper lats?) under the armpits too. pullups weren't a wise choice i guess since i hadn't done them in so long. that, plus end of a busy week tiredness, has me feeling a bit run down, so i think i'm taking a rest day.

cycling (spin) 1:48:00 [2]
ahr:105

ok, i ended up getting on the spin bike for an easy session afterall....

running tempo (road) 37:00 [3]
ahr:170

a solid run. did first, since the rain was coming. and it did, about halfway through. luckily i was warmed up enough and didn't get chilled.

cycling tempo (spin) 50:00 [3]
ahr:142

kept a solid cadence at a decent resistance.

a great start to the day!

yoga (studio) 1:00:00 [2]

power yoga class

maybe not such a grand idea after the 100s. my quads and arms were shaking crazy at times. nearly faceplanted a vinyasa :P

C • please avoid faceplanting f... 2

running (trail) 1:17:00 [3] 6.0 mi (12:50 / mi)
shoes: Velocity 1

stringers ridge...
first run there of the season so it was a bit rough with the overgrowth. but a decent run otherwise. some of the hills really seemed to get me though; still taking it easy on them.

cycling intervals (spin) 1:05:00 [3]

finished up yesterday this morning :) back felt better, but was a bit sore by noon. in all though, MUCH better than yesterday.

strength (100s) 30:00 [4]

omg i have bricks attached to my arms now. the arm hauler variation is nice, but the pullups kick your ass. i suffered through them via the gravitron machine so that i could get up. wow. pushups began with 50% of each set being full, the rest on my knees. but on the last set i face planted on the first one. :P i regained composure (at least i was stashed in the corner of the gym), eeked out 10, then finished on the knees.

a worthy session!

yoga (studio) 1:00:00 [1]

power yoga class

swim/row (pool) 1:00:00 [3]

i was all jazzed to get in the pool but was flustered when i tried to remember everything i was taught. i have a problem multitasking right now.. ie, arms + kicking. i used the leg buoy a lot and think i'm seeing big improvements with arm positioning. baby steps....

my back was surprisingly ok swimming, but all day it bothered my massively. not sure if it was saturday's fall on the bike, or just not being graceful running (not that i fell but just wasn't on top of my form). or maybe just a bad sleep. sucks.

running (trail) 2:57:00 [3] 12.0 mi (14:45 / mi) +625m 12:42 / mi
shoes: Velocity 1

possum creek gorge

well, i was running off very little sleep and a night with much drinking. i did outrun the hangover, but it was slow going. technical trail not exactly the ideal choice. i was lacking coordination. :) but it was gorgeous with autumn colors.

cycling (road) 2:45:00 [3] +326m

distance tbd.
red bank, soddy, and back.

yeah, i've missed my road bike! was going to go longer and add in a mtn climb but i wasn't feeling it... stiff, and sore from the FMJ!

great ride... until turning onto my street where i wiped out on some gravel. lovely way to end the day :P

yoga (home) 30:00 [1]

at home

swim/row (pool) 50:00 [2]

yes, not on the schedule, but i got perhaps the BEST swim instructor in town to give me a lesson tonight so i wasn't going to pass that up! it was awesome - i've never had instruction before and really learned a TON. i'm excited to get back in the water and try things out!

strength (FMJ) 26:00 [3]

full metal jacket

slow on the sprints, calves/achilles sore.

yoga (home) 15:00 [1]

running (trail) 1:40:00 [3] 11.0 mi (9:05 / mi)
shoes: Velocity 1

new running spot tonight.... fairly flat (as in my altimeter didn't register anything!) felt good, until about half way thru when my calves/achilles felt tight again. i'll be diligently reading the article and putting it into use.

rest of my body felt good though!

C • hmm, gotta get that figured... 2

yoga (home) 15:00 [1]

swim/row (pool) 45:00 [3]

1600
ok, i didn't do the drills, but have a teaching session scheduled for thursday to learn some of these! i did break things up and practice breathing, kicking, and gliding. i think after thursday i'll be better with some of these official drills and such.

cycling (road) 1:23:00 [3]

wahoo, i have my road bike back!! it felt awesome too....

first night ride of the season. light kept shorting out so i was using my backup petzl that's not so bright on super dark roads.

30min warmup, 30 min tempo, then the rest of the time easy. a little short on time as i fiddled with the light too much and had an evening mtg to get to.

yoga (studio) 1:00:00 [3]

power yoga!
wonderful start to the week.

a bit stiff & sore. had to modify some poses due to my ankle...it doesn't hurt a lot, just enough to not be normal. hmm....

cycling (spin bike) 30:00 [2]

easy warmup on the spin. forgot HRM, but kept a high cadence, easy resistance

yoga (home) 20:00 [1]

yoga, stretching, etc to work out the stiffness!

Note
(rest day)

driving back from asheville....

running race (trail) 3:41:00 [4] 17.8 mi (12:25 / mi) +1524m 9:48 / mi
shoes: Velocity 1

Shut-In Ridge Trail Race!

awesome event. tough. bested last year's time by 17 minutes. 15th place women/97 overall (out of 195 finishing runners).

ankle luckily felt ok the entire time - yeah!!

next year's goal is to break top 10!!