Training Archive: cathi

cycling (spin / recovery) 1:12:00 [1]

super easy recovery ride

sat in on a spin class; watched american flyers but without audio. dang.

strength (upper body) 28:00 [2]

decreasing reps: 20-18-16-14
(i hope i did that right!)
pushups-shoulder ext-bicep curl-tricep ext.

wow. talk about muscle failure. could hardly wash my hair in the shower later.

all day today i felt a bit off. actually since last night... not sure if it's food (although i've really tried to eat well, but maybe it's fri + sat catching up?). maybe it's stress (clients, argh!), or hopefully not a touch of the bug that has been circulating. will try to be good and monitor...

C • hard to shower? 1

cycling (road) 3:40:00 [3] 57.0 mi (3:52 / mi) +1005m 3:40 / mi
ahr:140 max:165

route:
river city bikes - suck creek mtn - powells xroads - nickajack - lookout mtn - river city.

great ride with hoff & farmer. solid effort together on the flats & rollers. paced myself on the climb; then failed miserably on the big descent. in all, a great ride although a bit longer than we anticipated.

guessed on heart rate - i would say on average i was 130-140 every time i looked, with some efforts of course getting higher. i'd say a solid zone 2.5-3. maybe this week i'll curl up with the manual to my HR monitor ;)

running race (trail) 1:05:56 [4] 6.5 mi (10:09 / mi) +451m 8:21 / mi
shoes: HardRock 1

river gorge trail race!

i started near the front with the guys, knowing that we had a short time until the turn onto single track where things would get backed up a bit. i got into a nice position (1st female) and was running well. we had a ton of rain the night before and it was a light rain now with thick fog. the trail for the most part was decent - had to watch the slick rocks for sure and many little creeks normally dry were running (but hey, our feet were already wet from the rain.) the eventual female winner passed me right before the halfway point. then we started a long climb on forest roads. had to watch it here so i would't have a repeat of the heart thing last week. (i was fine today). then there was a turnoff onto a connector trail which was icky icky. super slick. sometimes i slid backwards with each step. definitely slowed me down and unfort gave the lead chick some time. once back on the main trail i picked it up but couldn't recover the time. she won by about 2 min; i was 2nd. (22nd out of 121 total runners; 47 female). overall, a great day!

C • Yay Cathi! 2

Note
(rest day)

rest day!

yoga (at home) 1:00:00 [1]

strength (core) 35:00 [1]

atw (25 reps)
+ runners world lunges/crunches

running (trail) 1:38:00 [3] 9.0 mi (10:53 / mi) +304m 9:51 / mi
ahr:165 max:179 shoes: FireBlades 1

lookout mtn
ruby falls - rifle pits - sunset - bluff - sunset - upper gum - truck trail - falls
guessing on mileage, hr

had a good run. started with the group, then split off on bluff trail to get in a bit more. no one was around so i couldn't tell them my plan, so i only added 20 min, thinking i'd catch the slow group. well they were just pulling out of the parking lot when i got back. time was short... wanted to go back out but now it was dusk, i was alone, and there was a big truck w/2 guys near the trail head, so i called it a night.

wore the new fireblades; pretty comfortable although MUCH diff than the hardrocks. on a few super rocky areas, i could feel everything underneath; but on some of the smoother trail, they were quite nice.

cycling (road) 2:10:00 [3] 34.0 mi (3:49 / mi) +102m 3:47 / mi

tuesday night ride. felt much better than last week. but was slower??

cycling (trainer) 30:00 [3]

cycling (trainer) 1:00:00 [1]
ahr:109 max:118

on the trainer.... practicing w/new pedals. (hope i don't fall over too much tomorrow!)

heart rate... will try to track, although can't figure out my monitor. so i just look and guess my average :) maybe i'll break out the manual soon...

strength (core) 7 [1]

lunges
set of 20

cycling (mtn) 2:20:00 [2]

recovery ride at raccoon. legs a bit tired and i was slightly hungover, so that made for a slightly unstylish ride.

strength (core) 28:00 [1]

ATW
set of 25 reps

cycling race (mtn) 1:13:00 [4] 12.0 mi (6:05 / mi)

race! part 2....
mosquito flats - north loop - dwelling - south loop

halfway through dwelling i could feel my left calf getting tweaked (then the bottom of my right foot). the next 6 miles were spent either riding well and powering over logs/rocks/roots & then cramping up, or walking technical spots to avoid the cramps. lovely.

finished well despite the problems... 2nd in my division, 3rd woman overall. and i had the fastest transition time out of EVERYONE! :)

C • love it! 3

running race (trail) 40:49 [4] 5.0 mi (8:10 / mi) vdot: 38.8
shoes: HardRock 1

race! the dirty duathlon at blankets creek...

run: dwelling loop.

the run started well enough... then about 2/3 through it, i had the weird heart palpitation thing i've gotten a few times which caused me to stop for a minute then jog slowly another few. sux. was able to run decent the last mile or so in.

Note
(rest day)

rest day! drove to atl, had client meetings. now that i think of it, it wasn't so restful ;)

cycling (road) 1:35:00 [3] 19.0 mi (5:00 / mi)

guessing on mileage...
hit the road; probably too wet for the trails still.

started with a good warmup. started the tempo on the long flat stretch. legs felt dead still! in total, i think i got about 20 min of tempo in. and yeah, sorta extended my time. felt good to just spin out the legs. hopefully with a days rest i'll feel on on saturday.

running (road) 1:06:00 [3] 7.5 mi (8:48 / mi) +123m 8:22 / mi

did a road run instead of trail as the skies were black and another tornado watch was in place. geeze, when will this stop?? running over the river with 30-40mph winds was interesting. and why is there always a headwind or crosswind? i don't think tailwinds really exist...

strength (core) 35:00 [1]

misc core

cycling (road) 2:04:00 [3] 34.0 mi (3:39 / mi) +502m 3:29 / mi

my legs were TOAST!
did the full tuesday night route. started early but not early enough. ran out of daylight and had to hightail it back in. forgot my blinkie :(

strength (core) 35:00 [1]

misc core stuff. situps/crunches, pushups, lunges, squats, planks...

yoga (at home) 45:00 [1]

also had a massage. yeaaaah!

cycling (road) 4:30:00 [3] 57.0 mi (4:44 / mi) +2019m 4:16 / mi

great ride today! started near the ranger station at the base of cherohala skyway. our plan was to ride up, over, and down to snowbird for a snack, then ride back up, over, and down. jeramie's modest estimate was 5-5.5hrs. well once we got to the top we realized it was going to be closer to 6.5-7hrs... daylight would have been tight and the skyway isn't a place to be caught at dusk. plus i don't think we'd have brought enough clothing for the temps at the top an hour or two later. (and not sure any of us had the legs for 10,000'+ feet of gain today!)

had a great ride on the new temporary bike. (hopefully replacement frameset will arrive this week). that saddle though must go.

cycling (trainer) 1:00:00 [2]

easy with 1 min bursts every 10 minutes

running (road run) 25:00 [3] 2.9 mi (8:37 / mi)
slept:9.0

the rain was refreshing; the lightning cut this run short

cycling (trainer) 1:00:00 [2]

easy

yoga (at home) 30:00 [1]

cycling (road) 1:39:00 [3]

road ride around town... hills at the bend & foltz circle. i can't wait till i'm off this POS loaner bike. rear brakes failing so i had to actually walk down 2 steeper hills because i literally can't stop the damn bike.

hiking (road) 11:00 [1]

walking down the mtn when i should have been riding. damn brakes.

strength (core) 40:00 [2]

ATW
23 reps
+ a few other things!

running (trail) 1:10:00 [4] 8.5 mi (8:14 / mi)
shoes: HardRock 1

totally guessing at mileage.
run up at lookout mtn. was fast for me! hey, cute fast guys i was trying to catch ;) but it was better than running slooow with the other group. it's tough sometimes when no one your speed is around. it felt good though to push it a bit. except for the one big climb that was brutal.

strength (angie) 41:00 [2]

modified (didn't get to the gym)
pushups-situps-squats-overhead press

yoga (at home) 30:00 [1]

strength (ATW) 28:00 [2]

around the worlds
23 reps

still having problems with sleep.... argh.

cycling (road) 1:26:00 [3] 25.0 mi (3:26 / mi)

ahh, the tuesday night ride (aka World Championships) is back!

started with dreama... went straight so that the pack would catch us and we could hang on for the ride.... wheee! lasted about 6 minutes before getting dropped (so that was interval #1!) dreama turned back after 30 min (short ride tonight), so i was left to fend for myself the rest of the time. did another interval on frontage road. didn't do the climb (due to lack of confidence in the brakes of my borrowed bike), so i added on a bit more at the end. still ended up shorter than anticipated; will refine the route for next week!

C • that is so funny. we have ... 2

Note
(rest day)

rest day...
i wanted to do some light stuff in the evening, but i actually continued with my organization spree from saturday, so i feel really good about starting the week. plus i made some kick-ass oatmeal-raisin-chocolate chip-walnut cookies (experimented with the flour - used .5c whole wheat, .5c regular, .5c ground flax meal. the consistency & flavor is awesome! now to try and cut out half the sugar....)

cycling long (mtn bike) 4:20:00 [3] 38.0 mi (6:51 / mi) +1219m 6:13 / mi
slept:8.0

parked at thunderrock, then road the big frog loop. wanted to add in the singletrack finish (for the race), but i had NO front brake - a piston or something fell out of the lever. crazy. no fixing, so it ended things a little early for me. happy with my ride - the others with me included 2 pro women (1 on the U23 nat'l dev team), 1 former pro guy, and one that races elite. yeah, and little old me who hasn't even done a sport race yet :) effort was at least a 3.5, but i felt pretty good until the last big climb where i was totally dropped; otherwise i kept up "pretty good"... :)

a guesstimate on distance and elevation... one day i'll learn to work my watch! (

cycling (trainer) 45:00 [2]
slept:9.0

easy pace

running (road) 30:00 [2] 3.4 mi (8:49 / mi)

house-mississippi-tremont-crestwood-avalon-altamont-glenroy-home

easy pace

strength (ATW) 26:00 [2]

around the worlds
23 reps + atomics + elev leg crunch

Note
(rest day)

rest day!

strength (ATW) 26:00 [2]

around the worlds..
22 reps
added on atomics & elevated leg crunch at end.

cycling (road) 55:00 [2]

tour of north chatt/red bank w/dreama. easy, but did some hills slow (learned new places for repeats!)

running (trail) 53:00 [3]
slept:6.5 shoes: HardRock 1

nolan - mushroom - moon - nolan
easy pace

cycling (spin bike. easy.) 2:00:00 [2]
ahr:115 slept:5.0 weight:128.4lbs

strength (angie) 38:00 [3]

cycling intervals (road) 43:00 [3]

running intervals (road) 14:00 [3]

short on this.... should have left work earlier to get started. people were finished at the bend. not a place for chick to run at night alone.

strength (core) 20:00 [2]

misc core

yoga (at home) 10:00 [1]

misc poses

cycling long (mtn) 3:55:00 [3] 35.0 mi (6:43 / mi) +1158m 6:05 / mi
slept:7.0

fsr ride at the ocoee.

park at (?)
state line to 221 to big frog loop to 221
back to state line. cross bridge, do the one way mtn climb.
back to bridge, back to car.
was short so we explored the dirt road behind the car (3358?)

solid 3 effort with a few intervals of 4 when i was chasing kevin. :)

C • awesome! 1

running (road) 23:00 [2] 2.5 mi (9:12 / mi)
slept:7.0

paced a friend the last bit of the half marathon

strength (core) 21:00 [3]

"around the world" exercises. 20 reps (up from 15 last time). this number felt good - still easy on many, but a few challenging. (mostly my shoulder on the side plank push ups. hmm...) added on a set of elevated leg crunches and atomics.

cycling (mtn) 1:15:00 [2]

raccoon mtn
tried to keep it pretty easy... maybe 30% at zone 3?!

route:
east overlook, straight thru to intestines, visitors center, skipped megawatt, laural point, east overlook