Training Archive: cathi

running (trail) 3:28:00 [3] 15.0 mi (13:52 / mi)
shoes: Velocity 1

north chick segment... blue hole run! plan was to run it twice (with 2 diff groups) so i could get my total time in. was a bit more of a scramble in some places, so the first leg took about 30min longer. during the 2nd leg, the bees were now awake. (or hornets). my friends snuck around them, but i totally freaked out. i mean i've never seen anything like this before. i said f-that and turned around. still got in my 3.5 hrs... although i'd say a solid hour was walking/scrambling over boulders.

felt good, no cramping finally. calves still tight though.
the spot under my left ankle sensitive, but not limiting.

running race (trail) 1:00:00 [4] 6.6 mi (9:05 / mi) vdot: 78.5
max:187 shoes: Velocity 1

run Lap 1 28:05.90 8:31/M 3.300 (3.3miles)
bike Lap 2 1:20:35.40 7:00/M 14.800 (about 12 miles)
run Lap 3 30:21.60 9:12/M 18.100 (3.3miles)

total time: 2:19:02.90


report to come...

cycling race (mtn) 1:20:00 [4] 12.0 mi (6:40 / mi)

Note
(rest day)

yoga (home) 20:00 [2]

cycling (road) 2:08:00 [3]

dodging rain.. at the bend. no mountain bike :(

yoga (home) 15:00 [3]

trying to wake up earlier... didn't make the class, but at least i got more than 5 hrs of sleep in. i need more hours in the day.

running intervals (trail) 1:00:03 [4]

wasn't sure how i'd feel running... still stiff if i sat for too long. parked at a great there and back course. the "there" was slightly uphill... not bad, just slight. i went 32 min, figuring i'd be honest in my effort on the way back to hit the 1 hr mark. on the way back i realized i had 4 min not 2 to make up. doh! i picked it up, telling myself to turn the legs over quicker. which is a weird thing to make yourself do sometimes. my few time checks didn't look good... but at least my effort was strong and i wasn't really sore (yeah!). finally get to the gate signaling the end. 3 seconds over! wow, surprised myself there :)

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

raining and i'm tired of it so i stayed inside. a great recovery spin - mix of easy plus a few moderate efforts to see how the legs felt. good!

strength (100s) 20:30 [4]

my arms are screaming OMG I HATE YOU.
wow. they were worked. haven't done this in awhile and it shows! the pushups were nearly impossible. set 1, got all 25 full. set 2, did half full, half knees. set 3: tried to start as full and fell flat. to the knees. set 4: could barely eek them out on my knees!!

all in all, a great day. ;)

C • this made my day... "all in... 1

yoga (home) 30:00 [1]

the Y was closed and i couldn't find anyone to swim at the dam, so i did more stretching and a short spin.

cycling (road) 30:00 [2]

easy ride

cycling (road) 1:20:00 [3]

easy ride

running race (TRAIL RACE!) 4:27:09 [4] 26.2 mi (10:12 / mi) vdot: 33.2
ahr:170 max:187

report here!
http://www.bebackonmonday.com/news/2009/05/scenic-...

probably started off too quick, but wanted good position. spent the next 30-45min trying to get my heart rate down. it was 184-187 and i knew i couldn't keep that up forever. during the solitude of the second lap, i noticed it 159-165ish. much better! a few times, usually on climbs, i would like the effort was really hard, but would look down and it wasn't even at 170. weird - body just getting tired?

at the first aid station on the 2nd loop, i took my bladder to refill, only to see it wasn't even half empty. BAD CATHI! i was surprised, but was much more aware of my drinking during this lap. (drank another quarter, then refilled half at the next station... perfect, as there was about 1oz left after the race). i kept up my food and endurolytes pretty well and never felt any sort of bonk or tiredness. yeah! but i guess the lack of water during the first contributed to the bit of cramping i had.

writing this now on monday...
left ankle still a bit sore.... inside of the ankle, right under the bone. puzzling. my quads are still worked over, and my anterior tibialis muscles are pretty sore. luckily my calves seem back to normal. i had 2 small blisters, 1 on each foot during the race. never debilitating, but in a consistent problem spot. they remained small and were virtually gone the next day, so that's good.

Note
(rest day)

yoga (home) 30:00 [1]

cycling (road) 2:15:00 [2]

1 hr of Ride of Silence, the rest at a more normal pace with some climbing. overall an easy day.

cycling (road) 2:30:00 [1]

no running unfortunately... tried to get to it but was running late to catch a bus to the airport. i did borrow my friends bike again to get around town. casual riding, but still turning the wheels...

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

borrowed my friend's singlespeed (21" too - i ride a 17"!) but hey, better than a car to get around town. i'm impressed with denver drivers' attention to cyclists!

yoga (home) 15:00 [1]

running (road/trail) 55:00 [3] 7.0 mi (7:51 / mi)
shoes: inov8 295

2 loops around the park. easy pace with a 15sec pickup every 15 min.

running intervals (trail) 45:00 [3]
shoes: inov8 295

warmup 15 min
4 min of Tabata sprints (20/10 x 8)
26 min cooldown

running (gravel park trail) 1:28:00 [3] 9.0 mi (9:47 / mi)
shoes: inov8 295

my lil toe felt good! the best in over a week - yeah! i ran over in the denver city park on a loop there... amazing how 5000'+ elevation affects you ;) kept an easy pace, definitely felt it, but was pretty happy with it.

yoga (at home) 15:00 [1]

yoga (home) 20:00 [2]

worked late then had an art show premier, so i snuck in some yoga & stretching.

Note
(rest day)

running around frantically trying to make my flight. got to the gate when they were calling row 20. close!!

cycling (spin) 45:00 [2]

dr today: she removed my right pinky toenail ... as suspected, a blister higher up as well. good news is she says it should heal up much quicker this way. fingers crossed!

too short on the today. i tried to go the distance but couldn't suffer. had 1 foot clipped in, with a flip flop on my right. i was off balance and simply annoyed. so i cut it short and added some strength....

strength (various) 30:00 [3]

ATW for 40
did NOT do side planks or plank leg lifts. did pushups from knees.
added 2 extra sets of crunches

2 sets of 15
pullups + tricep pulldowns

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

crammed my poor toe into bike shoes. it was ok, but much more pressure than an easy spin and i was pretty uncomfortable. rode by myself and kept the pace easy.

running (trail) 2:46:00 [3] 14.0 mi (11:51 / mi)
shoes: Velocity 1

guess on distance...

i didn't run till the afternoon, but man was i still whooped from the get go. it got a little better, but never got into a groove. and my feet were sore from hike a biking for 3 hrs yesterday. i probably hiked about 30min today - just didn't have it in me. HR never seemed to get way high even though i was sure it was 175+ (i never saw it more than 160'ish.) hmm...

Note
(rest day)

birthday rest day!

i actually wanted to go out and do something but got stressed trying to coordinate with my friends.

cycling race (trail) 3:35:00 [4] 10.0 mi (21:30 / mi)

Dirt Sweat & Gears 09.
aka, Mud, Sweat & no Gears.
WOW. i've seen mud before, but nothing like this. 10 miles in 3.5 hrs has to tell you something. 25% riding, 75% hiking. it sucked. the pro solo male only got 4 laps in - must be a new record for fewest laps winning a 12hr event!

not sure what to report... my bike weighed easily 60+ lbs. carrying your bike was the best option if you could lift it. pushing didn't always work as the wheels would stop turning. it was redic. on a high note, i started the race for the team and had probably the best trail conditions. #2 went out, but pulled out after 7 miles. #3 & 4 packed up their stuff and went home! sadly, this was par for the course today. out of 20something in our class, i think only 13 got 2 or more laps.

my shoulder hurts from carrying my bike and my feet are sore, but otherwise i'm surviving. hopefully my bike will too!

C • its been raining a lot hasn... 2

Note
(rest day)

running (trail) 1:59:00 [3] 11.5 mi (10:21 / mi)
slept:5.0 shoes: Velocity 1

(distance guessed)

i may not have been running on tired legs from speed workout yesterday, but i was def tired from not enough sleep. (concert was FAB tho!) the run started off slow, and stayed slow although i finally felt ok with it about 30 minutes in. uneventful otherwise. welcome to summer though. freakin hot.

Note
(rest day)

lightning in the morn, so i couldn't go to the track. boooo!

concert tonight!

cycling (road) 1:59:00 [4] 36.0 mi (3:18 / mi)
max:175

tues night ride. and wow, i actually rode with a group nearly the entire time! it was tough (and i felt bad when i heard someone say "glad we're taking it a bit easy today") .whatever. i worked hard, even passed 2 guys on the climb. the descent is what killed me though... never caught up after that, so the last 20 minutes i spent trying to catch back up. (at least the last half was tough, as requested. not sure if it was harder, but i didn't slack off like i was worried.)

running (road) 1:07:00 [3] 7.0 mi (9:34 / mi)
ahr:160 max:168 shoes: Asics 1

solid but easy run... pretty flat, with a few bridges thrown in. felt pretty good and comfortable at a respectable pace. got a blister on my right foot... looks like it is the sesamoid bone area. this area protrudes on both feet, but more significantly on my right. it's a common area for blisters, but haven't one in several months until 2 recent road runs. hmm... asics not doing so well?

strength (hips) 18:00 [1]

20x3sets:
lying straight leg raise
clam shells ----> can you explain this? i did what i thought has been referred to as clam shells.. but then googled it afterwards and read a few different variations.
donkey heel kicks
dog legs

C • clam shells
hips at 0 degr... 2

yoga (home) 10:00 [1]

hiking (trail) 2:00:00 [2]

sloww easy hike in the rain on trail. at least it was pretty! sister loved it :)

climbing (bouldering gym) 2:30:00 [3]

hard to tell how much on time there was, but i was sooore after! and tons of fun.

this is day 3 of rain. it's like soup outside. yuck!

Note
(rest day)