Training Archive: L

Note
slept:9.0

really focused on recovery nutrition last night...hydration, and topped it off with a salt+mineral bath (can't remember the last time i took a bath). not sure if that had anything to do with it...but what a turnaround this morning. i think the passing of the GI issues helped quite a bit as well...amazing what happens when you miss a couple of meals while training at this level.

C • dirty sanchez 3

Run 50:08 [2] 6.76 mi (7:25 / mi) +154ft 7:16 / mi
ahr:154 max:177 shoes: Asics Cumulus 11

got to take the new CEP socks and Asics out for a spin...don't know why but i was super excited to run today. i have to say...i'm really starting to dig the challenge running has to offer...swimming, not so much!

came flying out of the gate this morning...legs felt 100% better. had to hold it back in places, but RPE was the same. not sure if i was cracked out on coffee or something cuz the HR was a little elevated, but i think the pace was too. calfs felt good up until the 30 minute mark...then i could feel a slight ache return. post run they felt a little tight but i don't think the new gear is adding to the issue...so i'll just have to wait and see. i also think hip drive and kicking will help bring more of the effort in front of the hips so i won't rely on that calf push-off so much. committing to the myrtl weekly now fo sho!!

rad splits!

today - (26:14) (50:08)
jan. 3 - (27:12) (52:58)
dec. 27 - (28:22) (54:48)

Bike 1:56:02 [2]
ahr:141 max:171

T-bike...finally took James' advice. much easier to rev up the legs again if you don't let 'em cool down. felt good so i mustered up some tempo efforts. what a turn around from yesterday...no more bloated-ness so i was able to get down in the drops and aero position. stoked! it seems the body is over the hump.

Bike 4:13:56 [2]
ahr:134 max:171

road ride from la jolla out to highland valley with eric. knew from the first pedal stroke that the legs were junk. just not enough calories in the system. ran vitargo which prob saved the day for calorie intake...gut still a little shifty from yesterday. great route!! but the legs just never came around.

hit road runner on the way home, picked up asics cumulus 11's. once i got some cals going on the way home and after lunch the energy came pouring in...i think the equilibrium finally came around. took the shoes out for a spin in the parking lot...felt great. a little more slope in the sole from heel to toe which i definitely think will help the calf issue.

probably will bag the long ride tomorrow and do a swim/run instead. OTS scares me. wow...from the look of the weather next week, might be a perfect time to go easy anyway.

C • ? nah 4

Note
(rest day)

got hit with some GI issues from thursday night...some questionable street tacos. spent the day resting after some OTS signs. had trouble eating for the majority of the day...quality of sleep reduced. maybe i'm getting all of this stuff out of the way...rolling with the punches.

Note
slept:8.0 (rest day)

decided to bag today's run due to the calf soreness. it's still mild and manageable but no progress from yesterday (don't worry...been dealing with this same issue all year). may take tomorrow's run off as well and start fresh either on the weekend or next monday with the new shoes and compressions.

might scale back my long run and just shoot for frequency to build up resilience. i don't plan on adding run intensity this year anyway, so it'll just be a matter of getting up to the volume demands before race day...no prob!

after the bodily assessment this morning i think i am going to log a complete rest day. figure some solid rest today and tonight will set me up for the two big rides i've got lined up this weekend.

C • "shoot for frequency to build up resilience" 1

Note
slept:8.0

got up early today to beat the rain with a morning spin...no dice! popped into work early to bank some afternoon workouts. quads are a little tight/warm, calfs have slight soreness from yesterday's run. think i'll log a lunch swim to get the blood flowin' and try for a spin to run after work. if i can get the blood moving i think they'll come around...not gonna push it though, i'll pull the plug on the run at the first sign of anything! looking forward to these compressions.

Swim 45:33 [2] 2.5 km (18:13 / km)

500 free (7:40)
100 kick
200 one arm drills
200 catch up
100 kick
200 breast
100 kick
200 breast
100 kick
500 free (7:25)
200 (25 kick, 25 free easy)

Bike 1:02:52 [2]
ahr:137 max:159

made it out after work...weather broke just in time. tried out my new louis garneau fleece lined knicker for the first time...wow! nice and toasty...a whole new world!

tried to crank it up in a few places...but i could tell the legs weren't quite ready. still a little tired from yesterday's run...but i managed to get moving a couple of times in the aero position.

Run 15:54 [2] 2.06 mi (7:43 / mi) +154ft 7:13 / mi
ahr:144 shoes: Mizuno Wave Ascend 4

T-run post ride. was planning on the usual 30 minute loop but scaled it back to 15. i could feel the calfs all day while walking...very slight soreness. the pain was apparent during the run but stayed consistent. didn't affect form or pace at all. wondering if it may be a pass-off from tight hamstrings. will roll it all out tonight to see if it helps.

ordering shoes and compressions tomorrow.

C • shoes 3

Note
slept:9.5

think i over slept this morning...could feel it when i woke up. body feels good..and i'm bouncing off the walls now that i'm chalk full of caffeine. stoked i just dialed in some Zipp 404's for race day. just a couple of drivetrain mods and i'll have a dedicated race machine!

C • aero lid... 4

Run 1:30:23 [2] 10.96 mi (8:15 / mi) +338ft 8:01 / mi
ahr:141 max:156 shoes: Mizuno Wave Ascend 4

lunch time run through wine country.
rancho > anza > puaba > butterfield> de portola > anza > rancho

finally was able to loop this into a big lolly-pop. tried to keep the pace at bay for the majority of the run...i didn't want it to tax me too much tomorrow. heart rate was a 139 ave over the first half and about 143 over the second. nice to see the pace at such a low heart rate...nice and steady!

some calf tightness again...looks like this is going to be an ongoing thing. going to fork over for new shoes with the next paycheck, along with some new calf compressions to see if it helps. but so far it's easily manageable.

C • shoes.... 3

C • Compression 10

Bike 30:04 [1]
ahr:129 max:141

spun out the legs at the gym on the way home. felt great afterward...almost stuck around for the spin class. great response so far on the recovery front...and stoked that i'm logging this run frequency. 16 hours over the last 7 days, and i'm coming off it feeling good...stoked!!!

Note
slept:7.0

little sluggish today...capped off the night with the movie "bottleshock" (great btw!) and a couple of pints at the pub. great end to a big weekend! legs feel like they are well on the road to recovery. an easy swim/run today should loosen 'em up for tomorrow.

Swim 46:30 [2] 2.4 km (19:22 / km)

500 free (7:34)
8x50 (25 kick, 25 free easy)
200 breast
100 kick
4x100 drill (50 one arm, 50 catch up)
100 kick
500 free (7:35)
100 kick
100 breast easy

Run 31:57 [2] 4.15 mi (7:42 / mi) +174ft 7:24 / mi
ahr:147 max:161 shoes: Mizuno Wave Ascend 4

same run as last week. was curious how the legs would respond after the 9 hour weekend but was pleasantly surprised. it seemed like the body just clicked into this pace...felt automatic. i think the frequency is starting to sink in and i like the way it feels. ave. heart rate came down a bit...could be a sign of coupling or lack of freshness. if i feel good in the morning i think i'll go long!