Training Archive: cathi

Note
(rest day)

wasn't feeling that great today - still congested from this cold/allergy thing... plus hardly slept last night, so it was an impromptu day off.

cycling (road) 2:25:00 [3]
ahr:145

good road ride. 3 loops at the bend. legs feeling the last hillclimb.

running (trail) 1:45:00 [3] 9.5 mi (11:03 / mi) +335m 9:58 / mi
max:175 shoes: Imogenes

good trail run.. partially with the group. tried to move strong on the uphills, but my lungs are def still worked. legs/feet pretty ok - nearly like normal. took the climbs in/out of the gorge easy due to wet rocks.

Note
(rest day)

running intervals (track) 48:00 [4] 5.75 mi (8:21 / mi)
max:183 shoes: Asics 1

1 mile warmup. 1/2 mile cooldown.

6 x 800, with 400 recover

3:24
3:21
3:19
3: 25 ? (forgot to hit start first lap. estimation.)
3:30
3:30

i guess not too bad considering i just ran 50 freakin miles. legs felt pretty good actually what was interesting was the recovery... or lack thereof. i was consistently hitting 182'ish, but after 400, i was only down to around 155. i'd walk until it was at least at 130 then go again. before the ultra, i could get it around 115 after an easy 400.

running (trail) 1:41:00 [3] 9.5 mi (10:38 / mi) +167m 10:05 / mi
shoes: Imogenes

ran trails at raccoon... felt great! took it easy, but it was still a solid run. really no complaints that i can think of. :)

Note
(rest day)

wasn't feeling to on top of it today, so i sorta switched rest to today and running to tomorrow. did get lots of sleep!

cycling intervals (tabata) 21:00 [4]
max:161

warm up, then 8 x 20sec/10sec sprints
i went all out. really, i did. legs felt like they were flying. but my heart rate maxed at 161? really?! sigh. after the 4th i was toast.

running (trail) 59:00 [3] 6.0 mi (9:50 / mi) +127m 9:14 / mi
ahr:147 max:161 shoes: Imogenes

great run back! body felt fine. legs weren't snappy, but they weren't bricks either. tender feet were gone; gait was fine. breathing a little heavier than normal on the way up, but heart rate looked totally fine the whole way. wooot!

C • awesome. 1

Note
slept:8.0 (rest day)

flying back to TN

cycling (cruiser) 55:00 [2]

easy cruiser ride around bike paths (that were anything but flat! but still low effort)

legs felt good! sadly lungs a bit more tired :)


kickass 2hr thai massage tonight.

swim/row (paddle) 50:00 [2]

easy lake paddle

Note
(rest day)

post-race rest day!

hobbled around... blisters on both heels make walking difficult. but the rest of me isn't so bad. legs throbbing last night (as expected), but today they feel ok. no bad soreness... just stiff after i don't move for a bit.

running race (trail) 11:56:00 [4] 50.0 mi (14:19 / mi) +3016m 12:04 / mi
shoes: Imogenes

Tahoe Rim Trail Endurance Run!!

was awesome. report to come!

Note
(rest day)

epic day of flying to tahoe.
sucked, but i made it!
(and slept great that night - although only 6 hrs)

Note
(rest day)

working at the triathlon

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

easy ride, around the bend then to race expo and home. felt pretty normal.

running tempo (trail) 1:00:00 [3] 6.5 mi (9:14 / mi)
max:165 shoes: Imogenes

20 min warmup/cooldown,
20 min tempo (10k pace)

the tempo felt great. legs happy & responsive, feet good, breathing good.

C • nice 1

Note
(rest day)

running long (trail) 2:35:00 [2] 15.0 mi (10:20 / mi) +250m 9:49 / mi
ahr:14 max:157 slept:6.0 shoes: Imogenes

lookout mtn
forgot to check altitude when i finished, so it counted as i drove home. but i think i'm around right. ok, so not flat, but it was gentle undulations. and trail. and close by so i got in my time. i kept it easy though... i was surprised my HR was so low. actually, it's been lower for awhile now on these types of runs. i remember last year, it'd easily be more 160-175. so i think this relates to better lung capacity/use of air, etc??

about to do the hydrotherapy. a bit sore... end of a BIG block of training. in general, for what i've done, i think i feel fantastic!

had problems falling asleep again last night... boooo.

strength (ATW) 22:38 [3]

atw for 40
slow going. felt a bit rough. took longer than normal, and i didnt' even do the atomics i usually add on. still got all 40 pushups full, but had to rest a good bit.

cycling intervals (tabata) 20:00 [5]
max:166

tabata sprints on spin bike

wow. i had nothing. i mean, i worked hard and was super duper out of breath; but my HR only got to 166. wtf?

yeah, the track after this is going to be fun.
not.

running intervals (track) 45:00 [5] 5.0 mi (9:00 / mi)
max:185 slept:6.0 shoes: Asics 1

(yes. 6. took forever to fall asleep last night.)

so, tabata sprints on the bike right after work. did some stretching to loosen up and waste time before i went to the track. track #1 had the gate locked. bummer. headed out to track #2 to find flag football games in process. but i still went on...

1 mile warmup.
800s with 400 recover
3:16
3:23
3:23
3:21
3:23

a HELLUVA lot better than i anticipated. seriously. i wasn't expecting much. didn't think i could hit your goal of 3:10-:15, but i was a heck of a lot closer than i anticipated. the first was the hardest, with very labored breathing - felt like some asthma kicking in, but the others smoothed out.

max hr i noticed was 185. well one was 203. figured it was wrong, but i truly felt at my max ;) after a 400, i'd be down around 110.

legs and feet felt pretty good. ITB on both sides slightly tight... will get on the roller...

yoga (home) 20:00 [1]

couldn't make it to a class in time... so did some on my own.

running (trail) 1:51:00 [3] 8.5 mi (13:04 / mi) +299m 11:46 / mi
slept:6.5 shoes: Imogenes

went for an easy pace run, but still felt a bit worn out. hills were hard, and slippery rocks from rain made it more difficult, so i tended to walk those. other times i had a nice lil kick going. then around 1.25h, i got this wave of sweat and hotness. i ate, drank, and took some ecaps... couldn't really shake it. overtired i think? and of course here it is, 11:51pm, and i'm not in bed yet. that means it'll be another 6.5 hr sleep night. :(

my legs today felt a bit stiff and sore - mostly lower calves & shins, achilles and ankles. trying to do some light stretching with them whenever i think of it (brushing teeth, heating up tea at work, etc.).

i have a feeling tomorrow's speedwork is going to be rough! i don't know if i can get it in before the last yoga class starts either - might have to do it at home then?

running (trail) 2:24:00 [3] 14.0 mi (10:17 / mi) +216m 9:49 / mi
shoes: Imogenes

raccoon mtn, loop + 1way trail

it was raining when we started, but it kept to a sprinkle most of the time. thankfully a friend joined with me and kep tme from getting lazy on the trail. my body was a bit tired, but didn't feel bad; me on the other hand felt exhausted. a nap is due today. i really need to work on sleep these next 2 weeks....

ankles/feet felt good. a few tweaky spots sometimes, but nothing consistent. what i'd feel at one point for a few minutes i couldn't pinpoint 30 minutes later, but then there was another small thing... and that would disappear. maybe my mind is overthinking things...

Note
slept:2.25

nap!! :)

running (trail) 2:43:00 [3] 11.5 mi (14:10 / mi) +693m 11:56 / mi
shoes: Imogenes

possum creek gorge, to immodium falls and back.

i wanted more elevation and was happy to recruit 2 people to head out here. a bit more remote and not a good solo place. granted, they dropped me quick, but at least they were "around". this section is known as the toughest 10 miles around. in and out of the gorge a few times. footing is very technical, so it kept me on my toes. ended the day with a soak in the mtn spring creek.

foot & knee feels ok after yesterday's trip. in general, felt good and had a great run.

running (trail) 2:01:00 [3] 10.0 mi (12:06 / mi)
shoes: Imogenes

north chick segment, to green hole and back

group run.... some decent elevation here, but didn't think my altimeter was working. i realized after that it get reset in meters not feet. dang!

in general, a good run until a big trip on a descent. foot got hooked in a root that was looping above ground. somehow i twisted my knee & foot enough to work it out quick and regain balance instead of dcrashing into the sawed off tree straight where i was headed. so that was good, but the contortion was bad. stopped for a few, but felt pretty ok on the rest of the run out. (except for being soaking wet from where my hydration bladder sprung a leak and drained 50oz all over me. thankfully nuun doesn't have sugar, otherwise it would have been much more miserable! luckily only 20 or so min from my car.)

cycling (road) 1:38:00 [3]

easy ride... a bit tired though.

C • are we getting all our slee... 2

running tempo (trail) 1:40:00 [3] 8.0 mi (12:30 / mi)
shoes: Imogenes

35min easy
20 min temp -> really felt solid today!
45 min easy