Training Archive: cathi

yoga (home) 15:00 [1]

good morning yoga.

Note
(rest day)

drive to asheville...

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

spin bike.
kept it constant - sort of forgot, but i think around 60%.

running (trail) 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Velocity 1

lookout mtn, guild trail (dirt road)
kept it fairly easy - HR between 155 & 160 most of the time. had an awesome run - felt great.

but now as i right this i'm icing my achilles. it was slightly sore last night and the same the next morning. dang!! not sure why this popped up. i did have 1 good trip last night; maybe knocked it? hoping it eases up today for the event tomorrow!

C • shoot. ok i'm sending you ... 1

strength (ATW) 19:30 [2]

ATW for 35
did ALL pushups as full ones
how did i do this so quick? (frustration - a great motivator!) yeah!!

C • whoa! all full pushups!? ... 2

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

done as 2 sessions.. 1 am and 1 pm. my goal was to be able to get to early voting tonight, but they shut the line down. dang.

after a warmup, i kept a steady pace. fast cadence. HR for half was at 70%, then the other half was 65%. does this sound good?

yoga (studio) 1:30:00 [3]

power yoga class.
was pretty challenging.

but sooooo good for me tonight.

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

easy early morning spin. heck, if i can't sleep, may as well get up and get at 'em. :(

strength (core) 6:00 [3]

cheryls planks

felt stronger on the side ones

yoga (home) 18:00 [1]

good morning yoga.

swim/row (pool) 1:00:00 [3] 1.0 mi (1:00:01 / mi)

began with a lesson on flip turns! i'm getting the hang of it; it will make life better in the pool! as long as i aim up and not to the bottom. :P

running (trail) 4:27:00 [2] 18.0 mi (14:50 / mi) +533m 13:35 / mi
shoes: Velocity 1

piney river section of the cumberland trail.
our gps said 16.5 miles; maps said 10 miles. so i'll take the average.

yeah, wasn't planning on a long run, but i really enjoyed it. the pace was slow and easy, so hopefully it won't hurt the body much.

cycling (mtn) 1:10:00 [2]

urban mtn bike ride. since everything was soggy from yesterday's rains and i still don't have my road bike back). yeah, so my team didn't go to the 12hr race due to the conditions (and considering one of our teammates is part of the IMBA Trail Crew, he's pretty particular!)

but it was good that i didn't race. i slept past 1pm!! needed to catch up i guess!

Note
(rest day)

yoga (home) 15:00 [1]

good morning yoga

cycling intervals (spin bike) 1:30:00 [3]

still no road bike... so, to the spin room i go! i forgot my heart rate strap, so it was all on perceived effort.

30 min warmup, then 30-60 second push every 5 minutes. after a few 60s ones, i felt a bit too worked (hard time recovering) and cut it back down.

a good workout though.

yoga (home) 30:00 [1]

yoga at home

running (trail) 1:28:00 [3] 8.5 mi (10:21 / mi) +152m 9:48 / mi
shoes: Velocity 1

run on lookout mountain. gues at distance.

the group was taking some singletrack, but knowing those trails, i opted for a gentler rolling doubletrack. definitely the right choice for me. i tried to keep the HR between 155 & 165. at times it was in the upper 170s and i took it easy to get it back down - i just wasn't running at a pace that was deserving of something that high. hmm....

(more tests at the hospital on friday. will be interesting!)

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

took mom to a beginner's yoga class. it was great! did some shoulder things that really worked me.

Note
(rest day)

i did not get in today's bike. i had good intentions of getting up early and doing it before work, but couldn't move. simply worn out. (still worn out as i catch up on my entries thursday night!). the lack of sleep pre-race, and the craziness of the weekend is taking more time than i thought to recover from. so today,i had to choose between getting the bike in, or hanging with mom. mom won (she was leaving the next day...)

swim/row (pool) 45:00 [3] 1.0 mi (45:01 / mi)

1 mile swim... think i was pretty close to counting it right :)

ran into a friend there who is a coach for a local high school. she started teaching me flip turns. yeah!! i totally suck at them right now and was running (swimming) into the ground.. but i think i made improvements. life will be better when i don't have to touch-&-turn.

cycling (mtn) 2:15:00 [3] +415m

mtn biking on forest service roads to pick up checkpoints. despite being sleepy, i took the hills hard.

C • you doing any cross races? 9

hiking (trekking) 25:00 [2]

picking up cps

Note

RACE!
directing, not doing.
lots of walking around, making things happen. 5:30am - 2:45am.
did get to do the cable walk and zip line when things were quiet.

a successful race! yippee!

C • awesome! congrats on a suc... 1

hiking (trekking) 2:00:00 [3]

setting out cps.

running (trail) 1:42:00 [2] 8.5 mi (12:00 / mi) +163m 11:20 / mi

run at lookout. guess on distance.
took it slower, with a newbie trail runner. probably safer this way as i am way exhausted from race planning. looking forward to catching up on sleep (next week)!

run felt good. the massage midday felt awesome.

cycling (spin) 1:30:00 [3]

ok, longer than req, but since yesterday was short, i added a bit...
kept it mostly easy, with 1 30min pickup (but not crazy)

strength (core) 16:17 [4]

100s

pushups (50 full/50 knee)
situps (crunches. because i have this raw spot from last time right where you constantly roll on your lower back)
arm haulers
air squats

i like these.

C • nice pushup progress. 1

yoga (home) 15:00 [1]

yoga (home) 14:00 [1]

strength (core) 6:00 [1]

cheryls planks
2 sets of 45sec

cycling (spin bike) 50:00 [3]

short and inside. boo. worked a bit late, running around picking up race stuff, then a dash to the Y to get stuff in while it was still open. this is going to be a crazy week.

swim/row (pool) 40:00 [3] 1.0 mi (40:01 / mi)

felt ok in the water today. some parts were feeling pretty smooth.

running (trail) 2:19:00 [3] 11.0 mi (12:38 / mi) +409m 11:20 / mi
shoes: Velocity 1

great run at lookout mtn. the loop was longer than i thought, but i did have to walk about a half hour of hills, so then i was pretty much on target. legs felt superb; like i could have gone on for hours... wahoo!

running (trail) 1:45:00 [2] 5.0 mi (21:00 / mi)
shoes: Velocity 1

light run + hiking around planning the kids race at the camp. not much effort, but moving around lots.

cycling (mtn) 1:40:00 [3] 10.0 mi (10:00 / mi)

guess on distance

starting running out of time. mostly gravel road with some double track, riding on part of the course to the o-section.

yoga (home) 15:00 [1]
(rest day)

good morning yoga

rest day!
i need it. sore all over. i like it.

C • "sore all over" - i like i... 1

yoga (home) 30:00 [1]

strength (100s) 17:31 [3]

100s:
pushups
situps
arm haulers
air squats

holyshit. how do you do these under 9 minutes? granted i did full situps :P but my pushups were 50 full/50 knees. wow. lots of room for improvement.

and i'm still sore from the 10min of planks 2 days ago.
i'm going to be worthless tomorrow.

C • yeah these are tough! 1

running (road) 30:00 [3] 3.2 mi (9:22 / mi) +60m 8:52 / mi

since my road bike is broken, and my car is at the shop (with my helmet & mtn bike shoes in it), i had to resort to running. sure, i could have gone to the Y to spin for an hour, but that would have entailed an hour of running too. so i kept it to an "easy" 30 minutes. after 100 squats, nothing is easy. :P

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

power yoga class. this instructor rocks.
heavy rain during shivasana.
couldn't be a better way to start the morning!

C • i hit 6am yoga this morning... 1

running (road) 1:41:00 [3] 11.5 mi (8:47 / mi)

so on my way to take my broken bike to the bike shop, my car breaks down. what luck. so i have to rely on someone from work to take me home, so i miss my ride up the mtn to the trail run. bummer! but it turned out to be a beautiful evening to hit the road.

my whole body is sore (from the 10 min of planks yesterday??) so i wasn't sure how my run would be, but it was great. we'll see how this longer run on pavement feels with my feet/hips tomorrow though!

heartrate averaged 150-155, and up to 170'ish for going uphills (slowly, not pushing it). need to learn to program my watch, so that's just an assessment of me looking at it a lot.

strength (core) 10:00 [1]

cheryls planks for 10 min
2 sets at 45sec,
1 set at 1min.

OUCH.

cycling intervals (spin) 20:00 [4]

since my road bike is dead, I used a spin bike at the gym for this. 5 min warmup/cooldown, then 30 sec all out, with a 3min recovery inbetween.

always interesting to look at heartrate. i could only get it up to 165ish, and i really don't think i could have gone much harder. (longer, yes). took me a solid 2 min to breathe normal - that's where i notice the symptoms popping up.

swim/row (pool) 40:00 [3]
ahr:135

laps in the pool. lost count :)
i started doing some drills, but wasn't really sure how to do some of the things specified. i really need to try and hit that morning class.. or con one of my friends to give me a lesson.

C • i'll be more descriptive ne... 2

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

yoga at home. hips + abs

swim/row (pool) 39:00 [3] 1.0 mi (39:01 / mi)

I did this faster than I thought! I was thinking it would be closer to 50min. I'm pretty sure I counted right. I was out of breath a lot. Maybe it was because The Boy was 2 lanes over. :)

I also blame him (or maybe a great night of working out) for losing my marbles and driving my car into my garage with my road bike on top. it's now in 2 pieces. sigh.

cycling (road) 1:09:00 [2]

easy ride from downtown to the bend

yoga (studio) 1:30:00 [1]

yoga for athletes. easy long stretching poses. learned my shoulders are totally out of wack & tight. they totally roll forward. weird.

running race (trail) 2:09:00 [4] 12.0 mi (10:45 / mi)
shoes: Velocity 1

StumpJump 11 miler! (rumor has its closer to 12 with the new course).

cool start... perfect day for running. started fairly conservatively. was 4th at the turnaround with someone nipping on heels. thought i dropped her twice, but damnit she kept creeping up. i had to walk more than usual on the course but this was necessary in order to keep me breathing and in the game. the final 1/2 mile was on pavement and i worked hard to pull away, and finished 4th overall open womens division. what was nice is that awards conveniently went 4 deep! wahoo! gotta love a podium finish...

overall felt ok. might not have drank enough (1 bottle), but with the cooler temps maybe this was ok. no cramps. was good until after i crossed the finish line and tried to regain my breathing. seems to get worse before it gets better. hmm...

C • congrats! 2

running (road) 28:00 [3]

run in the hood

yoga (at home) 20 [1]

before/after run. mostly hips, quads.

cycling (road) 1:45:00 [3]

at the bend. kept the pace easy.

yoga (home) 20:00 [1]

no swimming... woke up and just felt off - hard night sleeping, everything on my mind. so i just stayed in and did some yoga to calm me down.

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

power yoga

running (trail) 1:05:00 [3] 8.0 mi (8:07 / mi)

first part of the SJ course

took it easy, walked a few hills. will email you with a dr report.

C • k - let me know. 1