Training Archive: cathi

yoga (home) 15:00 [1]

strength (road) 1:49:00 [3] +218m

f'n cold out. 25+ mph wind. took a long time to warm up.

yoga (home) 20:00 [1]

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

first 15 minutes i was all over the lane. funny (& pathetic), but then i settled in with some drills and slow laps practicing form.

cycling intervals (spin) 23:00 [5]

tabata sprints

forgot to write down my workout, so i actually did a tad more:
10 min warmup
6 x 20sec sprints with 10sec recovery
8min cooldown

strength (leg blaster) 10:00 [3]

leg blasters

forgot to write down workout, so i did 2 sets of 20 instead of 1! and i thought i was slacking because the last 2 times i was supposed to do 3 sets. man, i was WORKED over. felt my ankle a few times, but not consistently.

which reminds me i'll go ice right now.

yoga (home) 20:00 [1]

cycling (spin) 57:00 [3]
ahr:148 max:167

pool was closed, so i jumped on a bike till closing time. solid cadence and effort, with 15sec pickups every 10 min.

Note
(rest day)

hiking (trail) 1:30:00 [1] 3.0 mi (30:00 / mi)

flat trail on paynes prairie. saw over 100 alligators! (and no fence. pretty rad!)

no effort, just meandering with the fam. ankle didn't hurt unless i purposefully did something to put it in a bad position. like during downdog in yoga. i can touch it and pinpoint the area that hurts. and it's quite a sharp pain. very localized though.

yoga (home) 1:04:00 [2]

yoga at home. surprised that i got a full hour in. happy with what i could remember and string together.

strength (ATW) 22:30 [3]

ATW for 35
did all pushups full

yeah, not on the sched, but i needed a little something else. :)

C • awesome! great to see the ... 2

Note
(injured) (rest day)

ankle still hurts

running (road) 1:45:00 [3]
shoes: Asics 1

not many location options from my sisters, so i just left her place and ran on the road. flat, straight, exposed. good run, SUPER hot out. in the 80s. wow. i could feel my ankle the whole time, but it didn't stop me. not really sure how to handle... i guess if it gets bad, i'll def stop. but i could easily persevere today.

yoga (home) 15:00 [1]

cycling (spin) 1:15:00 [3]

spin bike. did as much as i could before catching the plane. 15sec speed intervals every 15 minutes. legs felt ok, but not super good.

running (trail) 1:10:00 [2]
shoes: Velocity VST - 1

i am impressed i made it out. our coldest day of the year and it had me wanting to hide. granted, i did go at the warmest part of the day, but my fingers were numb within 5 minutes, my eyes felt frozen, and my cheeks hurt. :-P waaaah. anyways, felt ok despite the misery. some pain in my left ankle still. i must have hit it running saturday? no swelling that i can see, so i'm suspecting a good whack = bone bruise.

unfort the pool at the Y closed early tonight so i missed that.

cycling (mtn) 1:24:00 [3]

mtn bike ride at raccoon. parts were slightly more effort than i wanted to do... legs still feeling rough!

running race (trail) 57:06 [5] 6.1 mi (9:22 / mi) +237m 8:21 / mi
ahr:182 max:187

Lookout Mtn 10k
map: http://www.rockcreek.com/images_shared/trail-runni...

awoke to more rain... it's been like a week of this. at least the temps were strangely around 60. the trail was sloppy and started with a heinous climb. ugh! i took it easy, in 4th at the top. heart rate high - recovery hard thru the rollers ahead and another big climb whooped me at the speed i was trying to maintain. slipped 2 spots before the end downhill. hadn't seen anyone behind me, so i was hoping i could perhaps catch a girl ahead and get 5th. no go. in fact, some whippersnapper from the track club snuck by and then hauled ass when we got to the flat 1 mile finish.

7th place female div

not totally happy with this, but at the same time, i don't think i've done a lot of the speedwork i need to really hit this distance right. (but it hasn't been a focus or goal either). as i was running, i was thinking in some places about my foot turnover and stride... really working hard. then sometimes i thought about this, but couldn't get my body to react. strange.

on a positive note, even though my heart rate got high and breathing was hard (esp with the cold/sniffles i've been fighting!), i didn't have any problems that really made me slow down. so yeah for that!

C • yeah for that!:) Good time ... 1

Note
(rest day)

ended up taking a rest day. slept in - needed the rest as i've been battling this cold all week. in the eve i worked on hauling race stuff around for the 100k tomorrow.

cycling intervals (spin) 24:00 [5]

tabata intervals on bike. spin bike as it was raining outside.

20sec on; 10 sec recovery. x 5 sets.

i enjoyed these last time so i was looking forward to these. but my legs wouldn't respond. i felt i got slower and slower with each interval. not sure why... whooped from the weekend still?

yoga (studio) 1:30:00 [2]

power yoga.
awesome as always. quads felt worked and had to ease up on some poses.

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

power yoga. it was a tough class today.

running (road) 1:15:00 [3]

icky rainy night, so we hit the road instead. too many hills for what i was looking for - knee a bit sore from descending.

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

i did the drills, but unless i read them wrong, it only took up half the time. so i filled in with more stroke practice. it's been too long since i've been in the pool, so i was sloppy starting off, but finally got into a bit of a groove. i think i'll buy some flippers to work on the kicking thing. i suck at it. oh, and cold pool water sucks too. at least the cold springs we swam in were pretty.

strength (core) 23:00 [3]

ATW for 35
i didn't have a watch where i was, so it was an average guess. it was hard tonight though. did suffer through all the pushups as full ones. (i am totally feeling this the next day too!)

yoga (home) 20:00 [3]

yoga (home) 15:00 [1]

running (road) 34:00 [3]

short run in the rain. didn't have time to do much more - party time!

hiking (roller skating!!) 1:30:00 [2]

a solid 1.5hrs of ROLLER SKATING!! wow, talk about a blast from the past. wobbly at first, but then i got my skate on! amazingly tiring & sweaty.

cycling (road) 1:39:00 [2] +204m
ahr:132 max:147

easy ride at the bend. i really didn't want to go. cloudy, windy, cold. but i actually got the time in.

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

power yoga. awesome awesome class.

running race (trail) 56:24 [4] 6.8 mi (8:18 / mi) +168m 7:42 / mi
ahr:181 max:184 shoes: Velocity 1

wauhatchie trail run.

fun run by track club. started with a 6min handicap. (based on age & sex). placement was 34th overall. no age group rank that i know of (2nd i think though). i'm super stuffy, so breathing was hard. the hills hurt. my hammies do too. happy to see the downhills where i pumped it up. but maybe too much as my achilles are sore again!

heading out on a light run / hike this afternoon. will take it easy!

hiking (trail) 2:25:00 [2] 5.0 mi (29:00 / mi) +320m 24:11 / mi
ahr:140 max:174 shoes: Velocity 1

went for a light run / hike... we thought it would be longer, but thankfully wasn't (as i wanted to minimize effort). our goal destination was a cave that ended up being only 2 miles away (30 min each way, as it was rocky with clay like mud). we played inside for a long time - there was a raging river going thru the cave. class 2-3 rapids. way cool!

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

my cold hit me even worse today. YUCKO! i thought i'd drown in a pool trying to breathe, so i opted for a longer yoga session, crossing my fingers that i'd be able to last through the class on the 2 tissues i brought in. amazingly, this was the first time all day i could breathe ok! ah, the power of the om.....

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

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

power yoga
with a storm outside. awesome.

running (road) 1:17:00 [3] +121m
ahr:160 max:168 shoes: Asics 1

we had a few inches of rain today, so the group trail run didn't happen... so i hit the road. a bit short; my left knee (or femur) felt a bit tweaked. strange. hopefully just stressed from the crazy monday workout.

yoga (home) 18 [1]

strength (core) 22:00 [2]

ATW for 35

my ass hurts from the lunges yesterday.

C • you know you are becoming a... 3

yoga (home) 20:00 [1]

running (road) 1:00:00 [3]
ahr:155 max:175 shoes: Asics 1

20 min warmup
--- easy. HR 150. felt heavy from previous exercises, but ok.

20 min tempo
-- i don't think i got to my 10k tempo. it just felt a bit light and my heart rate didn't get up there till the last 5 minutes (was hovering 167 most of the time). my legs felt dead - would NOT respond!

20 min cooldown
-- easy, but harder than the warmup. HR 157.

cycling intervals (tabata) 24:00 [3]
max:175

10 min warmup / cooldown

6x 30sec sprints with 10sec recovery.

WOW. my HR rarely gets this high on the bike. i was worked silly.

C • sounds like a good tough da... 1

strength (leg blasters) 8:00 [4]

my legs were still sore from saturday, and from the tabata's already done.. . and knowing i had to run still, i only did 2 sets of 20. and barely made it through them. i did flub and forgot the 4th exercise in the mix (the squat to jump one). i have to say i hate the lung-switch jump one. it doesn't hurt my knees, but i tend to baby them a bit, so it's uncomfortable in my mind (which translate to my lack of grace too).

running race (trail) 3:38:00 [4] 22.0 mi (9:55 / mi) +556m 9:11 / mi
ahr:170 max:184 shoes: Velocity 1

FatAss 50k. I had a choice between 10 or 22 miles (or 31), so I went a bit longer than planned and did the 22. it was 24F at the start, so it took awhile to warm up, but otherwise great out. I started off with one of my teammates that is pretty solid and ran the first 2 hrs with her - felt amazing! then I drifted back just a tad to another group. around 2:45, I started to get tired. ate more food, but couldn't shake the feeling really. (not sure if it was a calorie thing or not). the next hour we all were feeling it really - just ready to get back to the chili cooking at the finish :) we finished strong (I had to really work to keep up). in all, a really great run.

C • nice work! 1

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

yoga happy hour. never done the friday 5pm class. what a great end to the week. killer instructor. awesomeness.

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

first 60 minutes: climbing. tough hour. HR=150-165
next 45min: i think i was bonking. :( easier time. HR=110 avg

C • make sure you add the hr da... 1

running (trail) 1:15:00 [3] 6.0 mi (12:30 / mi)
shoes: Velocity 1

my batteries died tonight :(

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

Note
(rest day)