The Season Begins

12/4 Pilates
12/5 3 mile run
12/6 Pilates
12/7 Pilates, 45min spin

In K.C.

WORKOUTS

• 5/8 3 mile run
  
• 5/9 day off (hamstring)
  
• 5/10 day off (hamstring)
  
• 5/11 350 warm-up, 1650 freestyle, 350 cool-down
  
• 5/12 72 mile bike
• 5/13 day off (recovery)
• 5/14 46 mile bike
• 5/15 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 7 x 50 sprint, 100 w/kickboard, 350 cool-down; 24 mile spin w/8 x 90sec "hills", 3min recoveries
• 5/16 3 mile run w/6 x 1min hills, 2min recoveries
• 5/17 day off (recovery)
• 5/18 46 mile bike
• 5/19 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 Fartleks, 6 x 50 sprint, 100 w/kickboard, 150 w/pull buoy, 350 cool-down
• 5/20 Brick: 22 mile bike, 3 mile run
• 5/21 day off (Mandy sick)
• 5/22 7.5 mile run
• 5/23 day off (wedding in K.C.)
• 5/24 day off (sick)
• 5/25 day off (sick)
• 5/26 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 freestyle, 9 x 50 sprint, 50 w/kickboard, 350 cool-down; 4 mile run
• 5/27 day off
• 5/28 3 mile run w/8 x 1min hills, 2min recoveries
  

The Rockman Route and Swedish Pancakes

Zack and I rode the route for the Rockman Triathlon yesterday. It's a 1/2 Ironman distance triathlon, so the ride was 56 miles long. The weather forecast was a 40-60% chance of thunderstorms, but we decided to brave it. Fortunately all we encountered were some light sprinkles and a modest wind. The ride was fun and went well, though the last 15 or so miles were kind of rough. This was my longest ride of the year so far.

As a reward, afterward, we went to the Stockholm Inn for Swedish pancakes, which are delicious to begin with, but even better after a hard workout. The Stockholm is the best place for breakfast in Rockford, hands down.



Today I got in a quick run, then hit the pool for a light swim. Both went well, though it's time for me to start getting serious about running again. Having decided not to do the Rockford Marathon, I've been slacking on my running, focusing more on the swim and the bike.

WORKOUTS

• 5/6 56 mile bike
  
• 5/7 4 mile run, Swim: 350 warm-up, 250 w/Techpaddles, 8 x 100 freestyle, 5 x 50 sprint freestyle, 50 kickboard, 100 w/pull buoy, 100 w/Techpaddles, 100 cool-down
  

Peanut Butter Duathlon

What a difference a year and a road bike make! The Peanut Butter Duathlon was this past Saturday, and unlike last year (and, according to the race director, virtually every year they've done the event) the weather was great. The sun was out, the temperature was warm enough to wear short sleeves... couldn't ask for better.

My race went very well. Last year I was still very new to the biking leg of triathlon. I was riding my hybrid, as I didn't own my road bike yet, and was more focused on running in preparation for the Rockford Marathon than getting into bike shape. So this year I was bound to improve, which I did. While my run times were fractionally slower, my bike leg was much faster, leading to an overall improvement of nearly eight minutes!

The official results are posted here.

The first two mile run went well. I started out very fast, running the first mile in six minutes, which is the fastest mile I've run this year. The trails were a bit muddy in parts, and marshy towards the end, but a significant improvement over the conditions last year, so I can't complain. My second mile was a bit slower after the fast start, but I was in a good overall position heading into the bike.

Despite practicing transitions with Zack a few days prior, my first transition was pretty mediocre compared to the competition. I'm not sure where my issues lie, as I felt as though I was hurrying, and I didn't have any major miscues. I guess I just need a stronger sense of urgency or something.

As expected, the bike was an entirely different experience than in 2008. As I said, my run times were similar to last year, so I was starting from about the same position in the pack. Unlike last year, however, I was only passed by a handful of riders, at most... as compared to dozens of riders last year. I even got to pass some people... people on road bikes, too... not just girls on mountain bikes, who were the only people I was fast enough to pass last year. A nice change! I felt like I got stronger as the ride went on, and was getting out of the saddle on the third lap, which was very effective, though not something I am used to doing. Overall a great ride.

My second transition was as mediocre as the first, though my lag in comparison to the other racers was a little more understandable here. Fatigued, I struggled to get my helmet unclasped and removed, and dropped my sunglasses off to the side where I was afraid someone would step on them, which cost me a few precious seconds. The big delay, however, is that I still don't have lace locks for my running shoes. Thus, I am forced to spend precious seconds tying my shoes while other racers are already on their way. Lace locks will definitely be my next triathlon-related purchase.

The second two mile run was brutal and fairly uneventful. I passed a couple relay team members on the way out of transition, then ran by myself for pretty much the entire two miles. I passed one older gentleman with about half a mile to go, and was passed around the same time by the guy who ended up beating me by about nine seconds. The run was a lot more difficult than I remembered it being last year, probably because I was able to go a lot harder on the bike, being on a road bike rather than my hybrid.

I'm very excited about the result, and am re-energized toward my training. It's nice to compete to remind yourself why you're working out so much. The race was very well run by Ian Linnaberry, and I'm glad I participated.

WORKOUTS

• 4/28 Swim: 350 warm-up, 250 w/Techpaddles, 11 x 100 freestyle, 7 x 50 sprint, 100 kickboard, 350 cool-down; 23 mile spin w/12 x 1 min hills
• 4/29 21 mile spin
  
• 4/30 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 Fartleks, 12 x 25 sprint, 100 cool-down
• 5/1 day off (recovery)
• 5/2 Peanut Butter Duathlon
• 5/3 Swim: 250 warm-up, 100 w/Techpaddles, 2000 freestyle, 350 cool-down; 40 mile spin
• 5/4 day off (recovery)
• 5/5 3 mile Fartlek run
  

2009 OSF Heritage Run 10K

I ran in the Heritage Run 10K in downtown Rockford on Sunday, my first race of the year. It was nice to get that first race out of the way, and to remind my body what the all-out effort of a race feels like. Training for such a long period of time without racing, I've started to wonder whether all of the effort is paying off. On Sunday I found out the answer is 'yes'.

I did not pre-register for the race, and with it raining in the morning, I wasn't sure if I would compete. When the rain let up, and the temperature got up into the high 50's, however, I decided to do it. The 1 pm start time could not have worked out better. I ran, finished, caught my breath, had a Powerade and piece of bread, and when the sky suddenly darkened ominously, I walked to my car. About ten steps before getting in, there was a big gust of wind and the rain started pouring. Couldn't have been better timed... for me. Those who were still on the course after about 55 minutes unfortunately had to finish in a hard rain.

I was very happy with my result. I've done virtually no speed work this year, focusing my run energy on my weekly long runs, rather than the shorter ones during the week, and because of this, these were probably six of the fastest miles I've run all year... all in a row. I finished in 43:44, around 45 seconds slower than last year, but without anyone pushing me like last year, I was excited about achieving that time. The best part is... I've never felt better after a 10K, and this is one of my fastest ever (not counting High School). The top five finishers in each age group medaled, and I snuck in a fifth place finish. Sucks being 30... if I were still in the 25-29 division (or the 35-39, for that matter), I would have finished second. That's the breaks though. Overall, a great race, and a great shot of confidence as I continue training.

Today Zack and I ran a laid-back 3 miles, though on a hilly course, and then practiced transitions in preparation for the Peanut Butter Duathlon this Saturday. We started in our running shoes, ran and changed into our bike shoes and helmets, mounted, rode a quick tiny loop, dismounted, changed back into our running shoes, repeat, repeat... It was fun, as we got a little competitive, and we figured out a few little time-savers that we would never have thought of without physically trying them. I'm excited to do the duathlon now simply to try out my new transition skills.

Tonight I swam the first time trial of my training regimen... 1650 yards. I'm not sure why the author chose that distance, but that's what the plan called for, so that's what I did. It was a great, solid swim. I finally have some quantitative evidence that I'm much farther along swimming-wise in my training than last year. I checked my split every 400 yards, and I maintained a pace faster than my swim times in both the Freeport and Rockton triathlons last year. So basically I swam 400 yards four times in a row, each time faster than I could sprint it one time last year. And... I had a lot left in the tank. I pushed hard, but was conservative. As I get more practice at racing in the pool, I'll learn to know my limits better, and will be able to attack them more aggressively.

Very exciting couple of days.

4/26 6.2 mile run (2009 OSF Heritage Run 10K Results)
4/27 3 mile run, transition practice with Zack, Swim: 100 warm-up, 100 w/pull buoy, 100 w/Techpaddles, 1650 time trial, 300 cool-down

Out of Town, In a Rut, Back on Track

So much to catch up on... I won't even try.

Basically, the weather has finally turned, and I've been able to bike outside... which is wonderful! I've been swimming a ton, which is going great, though during the past week I got into a little rut, and basically all I did was swim, which is not so great. But I'm out of it now, and things are back on track.

WORKOUTS

• 4/9 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 350 cool-down
• 4/10 6 mile run, 16 mile bike
  
• 4/11 30 mile bike
  
• 4/12 Brick: 16 mile bike, 4 mile run
  
• 4/13 day off (Mandy's birthday)
  
• 4/14 14 mile run
• 4/15 Swim: 300 warm-up, 1200 freestyle, 300 cool-down; 20? mile bike
• 4/16 Swim: 350 warm-up, 250 w/Techpaddles, 10 x 100 freestyle, 5 x 50 sprint freestyle, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 50 kickboard, 350 cool-down; 3 mile run
• 4/17 Brick: 16 mile bike, 1 mile run... (shortened because Watson escaped, had to go find him and ran out of time before work)
• 4/18 day off (recovery)
• 4/19 Swim: 350 warm-up, 250 w/Techpaddles, 4 x 200 Fartleks, 10 x 25 sprint freestyle, 50 kickboard, 50 cool-down; 21 mile spin
• 4/20 day off
• 4/21 Swim: 150 warm-up, 200 w/Techpaddles, 1800 freestyle, 100 cool-down
• 4/22 36 mile bike w/3 x Rock Cut loop sprint
  
• 4/23 day off
  
• 4/24 Swim: 350 warm-up, 250 w/Techpaddles, 11 x 100 freestyle, 6 x 50 sprint freestyle, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 150 kickboard, 350 cool-down
  
• 4/25 Swim:150 warm-up, 250w/Techpaddles, 5 x 200 Fartleks, 10 x 25 sprint freestyle, 50 cool-down
  

In the Groove

Swim and spin both felt pretty good today. My left hamstring didn't hurt at all, though it has this lingering, noticeable presence there, unlike any of my other muscles. Will try to take it somewhat easy on my runs this week.

I am gaining confidence back in my swimming. I'm still not all that fast, but my stamina feels like it's back. The total distance of the workout today was just about the half-ironman distance, and it wasn't all that taxing. I didn't push the pace or anything, but I tried to go a bit above a relaxed effort, and it felt good. It helped that there were some younger people in the pool today, rather than the typical geriatric pool-walkers. Having someone faster than you swimming nearby is a great booster, almost like a challenge they don't know they're making. Someday hopefully I'll be the fast one in the pool. For now, though, just gotta keep practicing.

WORKOUT

• 4/8 Swim: 350 warm-up, 1500 freestyle, 350 cool-down; 22 mile spin
  

Long Night

Have I mentioned how much I'd rather be riding my road bike than my spin bike? Well, I would. Getting on the spin bike at one in the morning after a ten hour shift, knowing I'll be riding it for two and a half hours is daunting. Even watching a movie while riding doesn't help all that much. I made it through a movie and two episodes of Arrested Development, and climbed off the bike at 3:30 am. I at least can say it felt good to be finished.

Not surprisingly, I overslept the next morning for what was slated to be my long run of 13 miles. Having to be back at work at 2 pm, I rolled straight out of bed and into my running clothes, hit the road and squeezed in nine miles before the clock forced me to get home and shower for work.

Having survived a back to back long bike and long run, I made it to my day off (today), and proceeded to sleep in until one in the afternoon. It was great! Sleeping is one thing that I don't have problems with anymore. Ironman training is the world's greatest sleep aid.

WORKOUT

• 4/5 5 mile run (outside), 40 mile spin
• 4/6 9 mile run (outside)
  
• 4/7 day off (recovery)
  

Shredded

My legs were still feeling pretty shredded after the recovery day, so I ended up taking two days. Made up for the two missed workouts the next day however, and did three workouts. Probably not a great idea, but wanted to stick with the plan.

My tender left hamstring wasn't noticeable during the run, but when I got into the pool, it made its presence known. As a result, I ended up doing the warm-up, pull sets, and cool-down with a pull buoy, minimizing the use of my legs. I kicked during the main set of intervals, and then tried a couple laps of kick drills, but it was still a bit sore, so I decided it best to back off. My ride that night was a bit on the slow side, but I got it done.

The turn-around of biking at 1 am and then at 10am the next morning during the brick workout was kind of rough psychologically. As much as I like my spin bike, I also hate it. It's just nowhere near as enjoyable as riding outdoors. I watched some episodes of Arrested Development, my favorite sitcom of all time, and spinning while watching the episodes almost made me not like them. (But I still do.) The run half of the brick was fairly fast. As much as I prefer running outdoors, I value the treadmill in that it keeps you at a consistent pace, and when I'm walking what feels like a tight rope, with regards to not getting injured, its nice to have something keeping me at a safe, sustainable pace. The run outdoors felt good, though, and despite the fast pace, my hamstring felt fine.

The swim this morning went very well. Completed all components of the workout as planned. My arms felt good. The bicep tweak appears to be gone, just a little soreness. And no problems kicking... other than that kicking is exhausting! It's amazing to me how Mandy will kick for a thousand yards during an average workout, and I struggle to complete the prescribed 250! O to be a swimmer. I like swimming a lot, it would just be more fun if I were faster. I'll get there though. Finished the chore of the spin bike tonight too. Just a foundation ride. Uneventful and boring.

The week as a whole going well so far. (Knock on wood.)

WORKOUTS

• 3/31 day off (recovery)
  
• 4/1 day off (recovery)
  
• 4/2 5 mile run; Swim: 350 warm-up w/pull buoy, 250 w/Techpaddles and pull buoy, 9 x 100 freestyle, 25 frontkicking (hands out front), 25 frontkicking (hands at sides), 350 cool-down w/pull buoy; 24 mile spin w/9 x 20sec power intervals
• 4/3 Brick: 16 mile spin, 5 mile run (outside)
  
• 4/4 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 150 Fartleks, 50 frontkicking (hands out front), 50 frontkicking (hands at sides), 150 kickboard, 350 cool-down; 21 mile spin
  

It's 18 in My Book

Today the plan was to run 18 miles. A very long run after the week of workouts I've had, but it is what my Hal Higdon marathon training plan called for. So with a recovery day tomorrow in sight, only one workout away, I was ready to do it.

This morning, however, I woke up to a phone call from work. They needed coverage for a sick call, so I agreed to work a four-hour shift, thinking I would still have plenty of time for a long afternoon run.

As the day went on, however, and a freakish, record-setting number of pharmacists called in sick, I was talked in to working eight hours, instead of just four.

So when I got home it was already 6pm. The sun was fairly low in the sky, and the weather was cooling off, but I put on my running gear and got out the door by 6:30pm. Due to some flooding, the 13 mile out and back that Zack and I have established got cut a bit short (~12 miles). When I got back to my house I tried not to look at it as I ran by, not wanting to be tempted to quit. My lungs felt great still, but my legs and knees were in a world of hurt. After stopping for a minute to stretch after I passed the house, in darkness now, the sun having set a half hour prior and the temperature dropping, I made my way to the gym and back (~4 miles), did a mile loop and, worried about my left hamstring, that had been bugging me for about the last 5 miles or so, I called it a day.

So did I technically run 18 miles? No. But I'm counting the eight-hour shift I worked just prior to the run as the 18th mile.

So 12 + 4 + 1 + "1" = 18 miles.

At least in my book.

WORKOUT

• 3/30 18 mile run