Training Archive: cathi

running intervals (track) 42:00 [4] 4.75 mi (8:51 / mi)
shoes: Asics 1

warmup only 10 minutes... was getting late, but i had spent the last 1.5 hrs playing model for a shoot for The Trust for Public Land. hopefully some good shots, but wasn't impressed with the photographer... no pizazz.

anyhoo, i was impressed with my running! i haven't done these in awhile... and after a 2.5 hr run after a long race, i wasn't expecting much.
#1: 7:22
#2: 7:21
#3: 7:22
talk about consistency! did a 400 recovery after each.

C • sweetness! 1

running (trail) 2:23:00 [3]
ahr:160 max:180 shoes: Velocity 1

was able to start a bit earlier today, so i did the full loop at Raccoon. i was hoping it would take about 2 hrs, but was a bit longer... in general, i felt pretty damn good for it being just a few days after Cohutta. and even better, i felt about the same at the end of the run as the beginning! that actually amazed me. was hot and i drained by 70oz in the last few minutes. should refill next time. feel pretty good tonight though, so not overdone.

i mentioned that one spot on my foot that was annoying. ankles feel pretty good. a bit sore/tight when i try to point/flex... hydrotherapy now!

C • nice. yes you need contras... 1

yoga (home) 45:00 [1]

part done before the run, part after. i've really missed yoga. slacker me. will try to be better. i can tell my hips/hams really needed it.

strength (upper body) 20:00 [3]

3 sets, 16/14/12 of:
- shoulder press against wall (need help with form!)
- pushups (the class was using all the balls, so i did normal ones)
- full sit ups (ok, added this spontaneously. doubled up the reps.)
- lat pull down (35.5lbs for all i think)
- tricep cable pull (20lbs. last set i did 30, but only for half.)

swim/row (pool) 40:00 [3]

misc drills and swimming in the pool.

cycling (road) 40:00 [2]

lazy mtn bike on road to/from bike advocacy mtg. unfort was pressed for time. the hills were certainly felt!

running (trail) 30:00 [3] 3.25 mi (9:14 / mi)
shoes: inov8 295

an eeeeasy run with a friend. just to get some morning stiffness out. not as bad as i thought, although i did feel it!

spent the rest of the day digging in the dirt, planting my garden!

cycling race (mtn) 6:35:00 [4] 65.0 mi (6:05 / mi) +3338m 5:14 / mi

big frog 65 race. wahoooo!!

the basics:
- happy with nutrition and hydration. tough day with the hottest temps of the year. but i think i handled it well
- fairly happy with my riding. could have gotten some technical sections better, but sometime playing it safe just seems like a better option
- very happy to hang with one of my friends who is a kickass biker. she dropped me on the final singletrack, but only finished 25 sec ahead
- last year, i did 7:34 and got 5th. this year, 6:35, and got 11th. WOW! the women's field more than doubled, with some fast ladies joining us this year. i think the winner was just under 6:00. i know 5th was 6:15, so we weren't all that far apart.
- post race nutrition good, post race massage even better!

report to come!

C • Here is a blog from your 5t... 2

Note
(rest day)

pre-race prep!!
didn't get a good sleep last night unfort.

Note
(rest day)

pre-race prep!!

cycling (mtn bike) 1:16:00 [3]

a bit longer than anticipated, but took the extra mellow. new rotors and brake pads feeling good. the rain during the ride felt great! i'm ready for saturday!

running (road) 1:42:00 [3] 10.0 mi (10:12 / mi)
ahr:155 max:170 shoes: Asics 1

(guessed distance)

got out of work late, and it was a bad day. coudln't make it to the trails, so did a road run from home. felt pretty good, except for some knee pain towards the end. not anything bad, prob just from not being on the road much lately. has felt ok since.

Note
(rest day)

rest day!

cycling intervals (spin) 20:00 [3]

tabata sprints
8 x 20/10
OUCH! but i felt solid doing them.

yoga (home) 15:00 [3]

didn't get as much in as i should. bad habit lately :(

Note
(rest day)

rest day + a rainy =)

running (trail) 13:00 [3] 7.5 mi (1:44 / mi)
shoes: Velocity 1

got started a little late, so it was a bit short due to meeting people to ride. but the run was great!

cycling (mtn bike) 4:50:00 [3] 32.0 mi (9:04 / mi)

great day on the trails! lap #1, counterclockwise with the boys. worked hard to keep up for about 2/3, then slowed it back at my own pace. (they were only out for 1 lap!) lap #2 i did clockwise to spice it up.. physically and mentally. i haven't ridden it this way in awhile and it did flub me up. then ran into some friends practicing "the scary rock drops" on the advanced section. never been down... but somehow, after 5 hrs of work, I said "sure i'll try" and nailed it! wahoooo!! i was on a serious high for the rest of the ride!

cycling (spin) 1:00:00 [3]
ahr:108 max:115 slept:6.25

the end of a long busy week at work. and training too. i went to the gym for my bike + swim... and really wasn't feeling it suffered through 1 easy hour on the bike and called it. i know, i suck. but i was worn out. probably more mentally than physically.

cycling (mtn) 2:04:00 [3] 17.0 mi (7:18 / mi)

a GREAT day on the trails! met up with the SORBA guys on their thurs night ride. i wasn't expecting to ride with them - most are on the Krystal race team, so i figured they'd be gone. but they were mellow and it was awesome to ride with them. i felt pretty good.. think i surprised them with some of the rocks i took. :-) legs burned a bit, but kept up the whole time. yeah!

running (trail) 1:42:00 [3]

trail run at 'coon. i wasn't feeling that great - i swear that gel i ate sunday still has me f'd up. anyways, i ran the first half with a friend and swear it took a lot to keep up. did the rest myself, easier. even once my legs settled into it (dropping the bricks they felt like early on), i seemed to struggle a bit.

cycling intervals (spin) 20:00 [3]
max:171

tabata sprints
20 seconds on, 10 sec recovery, 8x.

they hurt, as always. but i was actually pretty impressed with my effort. VERY. probably the best sprints i've had in awhile. yeah, legs were tired, but they seemed to respond. my breathing probably limited me more than my legs, which was surprising. a solid session!

strength (ATW) 20:21 [3]

ATW for 40
a great time! haven't done as many pushups lately and those were really difficult today.

C • for 40! you are good. now... 1

cycling (spin) 2:00:00 [3]
max:168

missing my road bike.

spin room. but i "attacked those fucking hills". first hour was intense. maybe too much so... i think i should have paced myself better. i really did go as hard as i could. my legs felt surprisingly good. my breathing was all out. 168 doesn't seem that high - 83% ish... sure, solid. but i think i could really tell yesterday's effort. the 2nd hour i had to tone it down. instead of intensity and attacking, i did some long slow hard climbs. hard efforts of a different kind. (heart rate more like 110) the last 15 minutes i felt sick, dizzyish, plumb worn out. i ate a bar at the half way point.. drank about 40 oz. hmmm..

C • good hard session! these p... 2

cycling (mtn) 5:36:00 [3] 47.6 mi (7:04 / mi) +2135m 6:12 / mi
slept:6.5

cohutta preride!
all of forest service, followed by the last singletrack section. total time on bike was 6:06. (um, ran a bit long. but it was gorgeous out!!) forgot my watch ... but guessed based on known elevation gain of race.

perfect day! sunny & 70. hydration seemed good, but could have had a bit more (about 75oz). food choices good until last gel (a new kind. dont' think i'll do it again, as i was doubled over in torso cramps on the way home. bizarre.) not happy with my post-ride nutrition. thought we'd stop at subway for a turkey sammie before heading home, but it was closed. didn't bring anything good with me, so i scrounged. boo.

ride performance was great. new tires on the bike, riding well. legs felt awesome. tired on the last singletrack section (about 12 miles), but still moved consistently. around 4.5 hrs i got that f'n knife in my shoulder. in fact it is still there now. ugh! why i haven't gotten a bike fit yet is just dumb. and now i dont' want to make changes before the race. i'll manage; always do. just annoying!

cycling (mtn) 1:40:00 [3]

edwards point. atv trails, since the singletrack is still soggy from yesterday's storm. we finished covered in mud... but at least we didn't hurt the "trails" any more than the atvs.

i think my abductors are finally almost normal. i do notice my achilles is pretty tight today. need to address that...

running (road) 1:16:00 [4] 9.0 mi (8:27 / mi)
ahr:165 max:179 shoes: Asics 1

(guess distance)

was able to get in the run afterall.... was stormed out this morning, then again when i got out of work. it finally cleared up, so instead of meeting friends for happy hour, i went for a run, but on the road.

actually felt like a pretty good solid run. hard to tell if it was race pace (nothing is if i'm alone), but i kept reminding myself to keep at it. body felt pretty good, a few tweaky steps with my ankle, but in general not an issue.

strength (DOT) 2:55 [3]

DOT drills

Note
slept:6.0 (rest day)

thankfully a rest day.
my abductors and booty are still sore.

cycling (mtn) 1:57:00 [3] 17.1 mi (6:51 / mi)
slept:6.0

solid ride at Booker T. 3 laps (the last ending in the full moon. awesome!) short on time, but i made the laps count. and i was sore the entire time, so at least that sore/tired was accomplished.

holycow my abductors have never been this sore!!

cycling (spin) 2:00:00 [3]
ahr:140 max:17 slept:6.0

day 1 of not having a road bike to ride. booooo....

spin bike for 2 hrs. did part of a class, but mostly just on my own, trying to replicate the efforts of a "normal tuesday night ride"

oh, by the way, it SNOWED here today!! ok, it didnt stick around long, but i loved every lil flake :)

C • snowed here too. snowflake... 2

swim/row (swim) 50:00 [3]

swim.. drills + normal swimming. pretty ok night.

strength (hips) 17:30 [4]

bent knee hip abductors, 30
straight leg hip abductors, 30
side lunges, 40
skates, 40

3 sets

OUCH. wow. this really got my ass. so much for your 8 min guesstimate. i think i can do it faster, but it really burned. the side lunges were the worst / hardest. partially because of tight hips, partially the angle of the ankles. will be careful in the future. but do love this exercise set!

C • awesome! 1

yoga (home) 20:00 [1]

cycling (mtn) 2:05:00 [3]
max:176 slept:7.5

1 loop of the coon. felt good, got some good lines on stuff that troubles me usually. it was so nice to ride without a zillion layers on!

running (trail) 2:10:00 [3] 13.0 mi (10:00 / mi)
max:177 shoes: Velocity 1

pretty good estimate on distance i think. did 30 minutes before the bike, waiting on my friends to show, then the rest after. had good times and bad, but in general it was another great run. my quads were tired! left inside ankle tender, but didn't affect the run. (and i just did my hydrotherapy.) had a headache most of the time which was weird. i did get enough to drink.. might could have had more to eat.

Note
slept:11.0

my phone died overnight so no alarm to wake me up. WOW. i guess i really needed that sleep!

cycling (road) 1:21:00 [3]

nice easy ride. added in 2 small short climbs... legs def a little tight from last night's run. but SO nice to ride in just shorts & jersey!

running (trail) 2:15:00 [3] 12.0 mi (11:15 / mi)
shoes: Velocity 1

(guessed at mileage)

felt pretty good running. the last 1/3 i could tell my left ITB was getting a bit tight as well as both achilles, but otherwise my ankles were feeling good and nothing inhibited my running. yeah!

Note
slept:4.5 (rest day)

sadly i'm serious about the sleep. wine tasting last night + going out after = me not getting home till 2:15am? wow. i paid for it today!

cycling (spin) 45:00 [3]
slept:6.5

not quite an hour, but i made every minute count double! snuck down during lunch since i slept in (per my rule of hrs required). lunchtime is difficult - 45 min = 1.5hrs away from work. ugh.

legs were tired during the class - worked em hard last night. but it was good!

oh, and upper body is nicely sore too :)