sunday morning was a 10-11 mile run on the road...some on the trail...not a whole lot of people and just a few doing the distance..and they were in the fast kids group...so i hung with liz and elizabeth for a few miles (i think exactly three) where they got to turn around and i kept going...not even catching a glimpse of the fast kids...from town lake we ran exposition...to 35th to jefferson...to enfield back to exposition...then a three mile loop on the trail...totally memories of the marathon running by the elementary school on exposition...and across the bridge on mopac...completed this part of the run with very little difficulty...only had to ask for directions once... :)then i was back on the trail...
and so was everyone and their mom and baby stoller@! but anyway i kept my pace and was passing folks so that felt good and just when i started to think about dragging....i heard a "Jess!!!" turned to see IronLeah with her hubby!!! so i gave her a really sweaty hug (i'm sure she loved it) congratulated her on her event...so happy to do that in person...she told me to press on...and i did...finished really totally soaking wet and my white tank was covered in red trail dust...mixed the recovery drink in the car and chugged it on the way home...good solid run overall...~1h40m...just under my normal time to take a gel...but i am thinking that i hit that slump...just after an hour and my have benefited from a carboom... does one burn more calories when it is hot and humid thus needing a gel sooner than doing the nice cool non-humid weather of marathon season?
Sunday, June 29, 2008
nervous ride!
so i was totally freaked out to ride saturday without the mr. toughy in my rear tire...like race type nervous...it is just that little bit of extra security...seems silly...but anyway...it was just fine...started the ride from lost creek and 360...rode 360 through the arboretum...and ended up out on parmer...nice tail wind the whole way out that i didn't notice until i realized that there was a huge headwind on the way back...with a ton of folks...there was all of us from T3 and some TXFe folks too...jeremiah said one parked near all of us...quickly realized it was us and parked in another location...it's ok...we don't bite :)
rode with val again and a few others in and out...overall i had a really good ride...just over two hours for 40 miles...i was focused on my ride...and worked on getting the nutrition in on a schedule...i had two bottles of GEndurance (300 cal) a lara bar (200cal) cut in four pieces and some luna gummy things (100 cal)...was thinking that i would get everything down except for the luna things...those were insurance...did exactly that...had two of the six gummy things...and ate/drank all the rest...i decided that i would run a bit off the bike to test out the tummy and see how it went...nothing like running on lost creek...felt really good...so we've got a plan that works...maybe i will try another next week...
jusr relaxed for the rest of the day...baked a little...read a little...cooked a little...made some indian food in the crock pot (it was ok...needed more spice) and watch casino royal...that was pretty fun...
rode with val again and a few others in and out...overall i had a really good ride...just over two hours for 40 miles...i was focused on my ride...and worked on getting the nutrition in on a schedule...i had two bottles of GEndurance (300 cal) a lara bar (200cal) cut in four pieces and some luna gummy things (100 cal)...was thinking that i would get everything down except for the luna things...those were insurance...did exactly that...had two of the six gummy things...and ate/drank all the rest...i decided that i would run a bit off the bike to test out the tummy and see how it went...nothing like running on lost creek...felt really good...so we've got a plan that works...maybe i will try another next week...
jusr relaxed for the rest of the day...baked a little...read a little...cooked a little...made some indian food in the crock pot (it was ok...needed more spice) and watch casino royal...that was pretty fun...
Friday, June 27, 2008
fast thursday
morning spin class with Mo back from IMCdA...nice to see him...good hard class lots of high cadence...but i felt generally good...i really want to be on the gear he is calling out but it seems that i need to be in one less to stay on cadence...i guess i am just being impatient with my progress...this is only week three...had a bit of trouble with the shifting on the rear cassette...a little bit of popping back and forth...time for an adjustment...
home to clean up a bit...and do some reading and a little cooking...then off to swimming...at courtyard...i packed the bike in the trunk to take to J&A on the way home...hoping they would just do it on the fly...
good swim practice...we had a swimmer leading our lane...she kept us on our toes...there is a difference between a swimmer and a triathelete at swim practice...anyway...my heart rate was up the whole time...(a good thing) and it felt like we got the workout done quickly...a good one...i was tired after...did some breath control stuff...like 2 breaths per length...hmm yeah can't do that...i remember as a kid being able to get most of a length underwater with no breathing...so maybe it's possible again...but it's at effort so i think that is a bit harder...got out in time to watch coach chrissie finishing up her workout...she was doing her cool down on 1.20 per 100m or something like that...it looked like she was moving in slow motion...amazing...
off to the bike shop...where i discovered on the way in my rear tire was flat...hmm...thought it must have popped in the heat in the car...but i let a bunch of air out of the tire...oh well...might as well get a tube while at the shop...they were down with the shifter cable thought and adjusted it...and fixed my flat...it turns out that it was the trainer that caused the flat...the tire liner heated up and sliced through the tube...weird...so now my rear tire has no liner...we will see how my ride goes saturday...i'm hoping that i don't start getting flats because i have no liner...so i am hoping i can find someone with a 650 off a bike they want to sell or are not using....so i can put a trainer tire on it and get the liner back into my road one...
did some more reading on nutrition trying to figure out all the different combinations i want to try...did some more reading...cooked a nice dinner and watched breaking away...that movie was great...there have been a lot of advanced in cycling since that movie...those bike helmets...very stylish...
home to clean up a bit...and do some reading and a little cooking...then off to swimming...at courtyard...i packed the bike in the trunk to take to J&A on the way home...hoping they would just do it on the fly...
good swim practice...we had a swimmer leading our lane...she kept us on our toes...there is a difference between a swimmer and a triathelete at swim practice...anyway...my heart rate was up the whole time...(a good thing) and it felt like we got the workout done quickly...a good one...i was tired after...did some breath control stuff...like 2 breaths per length...hmm yeah can't do that...i remember as a kid being able to get most of a length underwater with no breathing...so maybe it's possible again...but it's at effort so i think that is a bit harder...got out in time to watch coach chrissie finishing up her workout...she was doing her cool down on 1.20 per 100m or something like that...it looked like she was moving in slow motion...amazing...
off to the bike shop...where i discovered on the way in my rear tire was flat...hmm...thought it must have popped in the heat in the car...but i let a bunch of air out of the tire...oh well...might as well get a tube while at the shop...they were down with the shifter cable thought and adjusted it...and fixed my flat...it turns out that it was the trainer that caused the flat...the tire liner heated up and sliced through the tube...weird...so now my rear tire has no liner...we will see how my ride goes saturday...i'm hoping that i don't start getting flats because i have no liner...so i am hoping i can find someone with a 650 off a bike they want to sell or are not using....so i can put a trainer tire on it and get the liner back into my road one...
did some more reading on nutrition trying to figure out all the different combinations i want to try...did some more reading...cooked a nice dinner and watched breaking away...that movie was great...there have been a lot of advanced in cycling since that movie...those bike helmets...very stylish...
Thursday, June 26, 2008
weights and running fast
am weights at the gym with j...my key tag still works...funny...soon i will get in the habit of school gym but it is nice to be able to go with j...so sleepy though...not even half awake in the car ride over...maybe half awake by the time i was done...glad to be meeting a friend for coffee later in the morning...
saw j off to work then over bouldin...got a double soy latte...yummy...nice second breakfast with ximena out on the patio...watching things happen...not too busy there on a wednesday morning...
home to do more research on nutrition for the bike...there is so much information out there...it is hard to narrow it all down...and figure out what it is i believe and what i want to try...
track workout in the evening was fun...and fast and short...ran ~10m warm-up did drills...two laps of strides then a 1 mile time trial...i ran a 7 minute mile :) i was happy with that...hard...and totally parched...but i was smiling...then we did partner 400 repeats...when one person was finishing the other was starting and we got to run ~40m together...that was fun...jeremiah and i were partners since we are training for Ironman distance stuff...so we did 6 repeats...kept pace at 1.48 for really all of the repeats...fluctuating by a second or so...and finished at 1.46...then we were supposed to run another mile faster than our first...but only one guy (who is just a machine and the first age grouper to cross the finish line at races...and the guy who sets course records) did that last mile...uhm he ran it in 4.33 seriously...this guy is good!...the rest of us ate popsicles :) that was wonderful...coach logan had some where to be so we were done after that...home by 7.30
burgers on the grill for dinner...read up on some of the adventures of some IMCdA finishers...and in bed just before 10pm...totally spent...
saw j off to work then over bouldin...got a double soy latte...yummy...nice second breakfast with ximena out on the patio...watching things happen...not too busy there on a wednesday morning...
home to do more research on nutrition for the bike...there is so much information out there...it is hard to narrow it all down...and figure out what it is i believe and what i want to try...
track workout in the evening was fun...and fast and short...ran ~10m warm-up did drills...two laps of strides then a 1 mile time trial...i ran a 7 minute mile :) i was happy with that...hard...and totally parched...but i was smiling...then we did partner 400 repeats...when one person was finishing the other was starting and we got to run ~40m together...that was fun...jeremiah and i were partners since we are training for Ironman distance stuff...so we did 6 repeats...kept pace at 1.48 for really all of the repeats...fluctuating by a second or so...and finished at 1.46...then we were supposed to run another mile faster than our first...but only one guy (who is just a machine and the first age grouper to cross the finish line at races...and the guy who sets course records) did that last mile...uhm he ran it in 4.33 seriously...this guy is good!...the rest of us ate popsicles :) that was wonderful...coach logan had some where to be so we were done after that...home by 7.30
burgers on the grill for dinner...read up on some of the adventures of some IMCdA finishers...and in bed just before 10pm...totally spent...
Wednesday, June 25, 2008
stuck!
am swim was good...shared a lane with carrie and two guys...the two guys were totally funny...just odd in the way they swam in a lane with other people...one guy kept stopping about 5 feet from the end of the lane...when we were done with a set and like walking in...weird...the other guy would wait waaayyy too long after the lane leader went to start...weird...carrie and i have shared a lane before and it has been good...so we were happy when the both had to get out early...lala
home to deal with Savannah house junk that i dealt with a year ago...but if you think any government office works slowly or is wicked backwards...try the ones in the deep south...it's like molasses on a glacier...ught...
was happy to be off to spin class and excited that i was going to get there in time for core class...but alas i was stuck...by a train...that was not moving....my turn to get to the training center is literally 25 feet on the other side of the tracks...omg...the train was not moving anytime in the near future that i could tell so me and 50 million other drivers turned and headed 5 miles out of our way to get around said stuck train...got to the training center in the middle of core...so i got to do a little bit of a workout...then on the bike...had a good workout on the bike...i am starting to understand that a bottle of gatorade and a bottle of water are good for the hour...but just starting to dabble in the nutrition on the bike question...it's going to be a long slow process of good and not good days...we will see what works...if anyone has something that works for them let me know...i know that it might not work for me but i am in the trying to figure it out stage so anything is good...
lots of folks keep suggesting i go see ms. taranova...i don't know...i keep thinking that i can do this...but the more i start thinking about it the more confused i get...protein, carbs, electrolytes, fluids...there are a lot of numbers to think about...
home to deal with Savannah house junk that i dealt with a year ago...but if you think any government office works slowly or is wicked backwards...try the ones in the deep south...it's like molasses on a glacier...ught...
was happy to be off to spin class and excited that i was going to get there in time for core class...but alas i was stuck...by a train...that was not moving....my turn to get to the training center is literally 25 feet on the other side of the tracks...omg...the train was not moving anytime in the near future that i could tell so me and 50 million other drivers turned and headed 5 miles out of our way to get around said stuck train...got to the training center in the middle of core...so i got to do a little bit of a workout...then on the bike...had a good workout on the bike...i am starting to understand that a bottle of gatorade and a bottle of water are good for the hour...but just starting to dabble in the nutrition on the bike question...it's going to be a long slow process of good and not good days...we will see what works...if anyone has something that works for them let me know...i know that it might not work for me but i am in the trying to figure it out stage so anything is good...
lots of folks keep suggesting i go see ms. taranova...i don't know...i keep thinking that i can do this...but the more i start thinking about it the more confused i get...protein, carbs, electrolytes, fluids...there are a lot of numbers to think about...
Tuesday, June 24, 2008
finally a good monday
woke up slightly dreading my swim at barton springs...and that is no fair...the springs is a magical and very special place...it was my fault that i was not feeling 100%...due to last monday's not so great happy swim...so there i was getting in the wetsuit ~6am just as the sun was peeking into the pool...got in the water...and started swimming...it was a little murky...and i could feel my heart rate starting to climb...ok i thought...what is freaking me out...well...i can't see...ok i thought...i'll just close my eyes...and you know what it worked...of course i had to open them to sight and make sure i wasn't slamming into the nice old ladies who paddle around with their heads above water...but that was ok...ended up doing ~1200 meters...just what i wanted...yeah...happy swim...
home and decided to try another crockpot experiment...i split an acorn squash (from the farm share this week) stuffed it with some onion, wild rice and lentils...a little salt, pepper and thyme...turned it on high and hoped that it would be ready for lunch...
off to the LBS to get myself a new helmet...and some other stuff...had to re-stock the nutrition...and buy some power bar brand gels to test out on the long run this week...i am hoping to use my carbooms on the IM run but i want to make sure that if i need to use the gels they provide on the course i can stomach them...met randy...i think he is new at the bike shop or i just never worked with him before...very nice...we chatted about endurolytes for a while and he ended up giving me a sample of his own to try...nice guy...my new helmet matches my bike...j made fun of me for that :P
the acorn squash was totally delicious...i put just a little soy butter on top for serving...i ate the whole thing...oops...
evening run workout was fartleks on the trail...after warm-up and drills we jogged easy to the trail...~1 mile from the track...and across the mopac foot bridge...the we started the set...i was in the "fast" group purely for distance...hmmm...i would have proclaimed i was in the "fun" group but coach thought otherwise...the set was a ladder...1minutes on 2easy 2m on 2e 3m on 2e 4m on 2e 5m on 2e then back down...on the four mile loop of the trail...then back to the track...i finished my set right as i turned on to exposition so my cool down was not all that long...i ran hard when i was supposed to...and felt spent and hot but good at the end...
j made dinner that was almost ready as i got out of my ice bath...yummy...then early to bed for an early rise tuesday..
home and decided to try another crockpot experiment...i split an acorn squash (from the farm share this week) stuffed it with some onion, wild rice and lentils...a little salt, pepper and thyme...turned it on high and hoped that it would be ready for lunch...
off to the LBS to get myself a new helmet...and some other stuff...had to re-stock the nutrition...and buy some power bar brand gels to test out on the long run this week...i am hoping to use my carbooms on the IM run but i want to make sure that if i need to use the gels they provide on the course i can stomach them...met randy...i think he is new at the bike shop or i just never worked with him before...very nice...we chatted about endurolytes for a while and he ended up giving me a sample of his own to try...nice guy...my new helmet matches my bike...j made fun of me for that :P
the acorn squash was totally delicious...i put just a little soy butter on top for serving...i ate the whole thing...oops...
evening run workout was fartleks on the trail...after warm-up and drills we jogged easy to the trail...~1 mile from the track...and across the mopac foot bridge...the we started the set...i was in the "fast" group purely for distance...hmmm...i would have proclaimed i was in the "fun" group but coach thought otherwise...the set was a ladder...1minutes on 2easy 2m on 2e 3m on 2e 4m on 2e 5m on 2e then back down...on the four mile loop of the trail...then back to the track...i finished my set right as i turned on to exposition so my cool down was not all that long...i ran hard when i was supposed to...and felt spent and hot but good at the end...
j made dinner that was almost ready as i got out of my ice bath...yummy...then early to bed for an early rise tuesday..
Monday, June 23, 2008
saturday ride sunday run
saturday was a 50 mile ride around the dam....we started at south mopac/veloway area and wound our way around 71, 620, lakeway...2222...i hit a new speed of 41.9 on the hill on 2222...fun...then on to 360, sw. parkway...back through circle c and to the cars...my legs were tired...kind of jelly like...but overall i really enjoyed the ride...got to hang with jeremiah as we were the only folks doing 50...there were others doing more but they left earlier...my nutrition on the bike was not great...i brought 200 cal an hour for a total of 600...ate about half of it...i think i need things that are easier to eat...i was trying a few new things but need to go back to the pbj, luna gummies and cut up bars...maybe two bottles of gatorade...and buy another water on the route...
home to hang out with kelly who was in town from San Fran for the weekend...it has been way too long...i am really bad about making time to travel and see people...i get caught up in my little world here with school and training...i need to try harder...
went down town to watch road bikes go fast...it was cool to see pro cycling like that...we didn't stay for the whole thing...afternoon beer and bbq make for sleepy me...but got to see, ed, ros, carolyn, john and jeremiah for a minute...
sunday morning 9 miles on town lake...got off to a bit of a late start waiting for coach logan...but he was a no show...there weren't that many people but i got in stride with mike(?) and suzanne...i haven't run with either of them...but it was nice...suzanne peeled off at the lamar bridge and mike(matt? maybe...argh...i still am learning) and i kept going to congress and back...good run...a touch on the fast side...but nice to run with someone...then i was off again to do the first street loop...averaged just under 9m miles...i was happy with that...but i could feel some signs of dehydration so i was glad to be done...
chatted with chuck and jeff in the parking lot of the high school after i was done...it is nice to see people at the trail...nice to chat about our friend...nice to know that we are all still out there getting our miles in... :)
home for breakfast and the test of the Crockpot...decided to go with "pulled chicken"...like pulled pork but better cause it's chicken...put that on ~noon for dinner at 7pm...super easy...took ~5lbs of tomatoes from our house and the farm to make sauce that simmered for the rest of the afternoon...and also made pesto to freeze...all the while diligently checking ironman.com for the latest updates on all who were racing at Coeur d'Alene...it was exciting...and everyone that i know crossed the line...good job y'all....i am so proud of you!
watched a movie that i can't remember the name of...it was good...three stars...bank robbery/crime drama with lots of famous people...was able to catch a few folks crossing the finish line live!...and then i had to cut myself off...or i would have stayed up way too late :)
home to hang out with kelly who was in town from San Fran for the weekend...it has been way too long...i am really bad about making time to travel and see people...i get caught up in my little world here with school and training...i need to try harder...
went down town to watch road bikes go fast...it was cool to see pro cycling like that...we didn't stay for the whole thing...afternoon beer and bbq make for sleepy me...but got to see, ed, ros, carolyn, john and jeremiah for a minute...
sunday morning 9 miles on town lake...got off to a bit of a late start waiting for coach logan...but he was a no show...there weren't that many people but i got in stride with mike(?) and suzanne...i haven't run with either of them...but it was nice...suzanne peeled off at the lamar bridge and mike(matt? maybe...argh...i still am learning) and i kept going to congress and back...good run...a touch on the fast side...but nice to run with someone...then i was off again to do the first street loop...averaged just under 9m miles...i was happy with that...but i could feel some signs of dehydration so i was glad to be done...
chatted with chuck and jeff in the parking lot of the high school after i was done...it is nice to see people at the trail...nice to chat about our friend...nice to know that we are all still out there getting our miles in... :)
home for breakfast and the test of the Crockpot...decided to go with "pulled chicken"...like pulled pork but better cause it's chicken...put that on ~noon for dinner at 7pm...super easy...took ~5lbs of tomatoes from our house and the farm to make sauce that simmered for the rest of the afternoon...and also made pesto to freeze...all the while diligently checking ironman.com for the latest updates on all who were racing at Coeur d'Alene...it was exciting...and everyone that i know crossed the line...good job y'all....i am so proud of you!
watched a movie that i can't remember the name of...it was good...three stars...bank robbery/crime drama with lots of famous people...was able to catch a few folks crossing the finish line live!...and then i had to cut myself off...or i would have stayed up way too late :)
Friday, June 20, 2008
Jordan...
we will miss you....
i just found out that one of my team mates from marathon training has passed away...she was young, smart, funny and fit...it is still too shocking for me to really know what to say or what happened...but if you read this and knew jordan you can post comments on a blog set up by her friend...
glad that i got a chance to know her...for sure...
i just found out that one of my team mates from marathon training has passed away...she was young, smart, funny and fit...it is still too shocking for me to really know what to say or what happened...but if you read this and knew jordan you can post comments on a blog set up by her friend...
glad that i got a chance to know her...for sure...
quick thursday
up early to get to spin class ~6am...i like this one...not too crowded and a good mix of folks...i had a good class...figured out that i need to be in one gear easier than we are told to keep on cadence...i am sure that i will be getting stronger soon...but yesterday my quads were especially sore...i suspect from all the squats we did on tuesday....i did an ice bath after track w/o wednesday but guess it didn't help too much...oh and one set of the spin was 36 minutes with no rest!...holy cow it felt like forever...went through two bottles again in the hour...a little less than 2L...seems like a good plan for this heat...
home to clean for a guest this weekend...but only for a short time...left it half cleaned before swim practice...
11.30 swim at courtyard...much less popular than last week...three in my lane...swam 2700 of course with lots of fins and kicking since i had sore quads...ouch!...but then we did a lot of swim sets...and a little bit of pull...i am trying to work on bi-lateral breathing...i had it down then i took swim clinic and had to just work on my form...now my form is much better...(it could always be improved) i can focus back on the breathing and the strokes per breath thing...i can't even work on it the whole time but i try...
home to finish cleaning and laundry...and got to thinking about margaritas...so i biked over to j's office and we went next door to the bar/conference room to have some chips and salsa and a beverage...nice way to end a week of training...off day friday...
home to clean for a guest this weekend...but only for a short time...left it half cleaned before swim practice...
11.30 swim at courtyard...much less popular than last week...three in my lane...swam 2700 of course with lots of fins and kicking since i had sore quads...ouch!...but then we did a lot of swim sets...and a little bit of pull...i am trying to work on bi-lateral breathing...i had it down then i took swim clinic and had to just work on my form...now my form is much better...(it could always be improved) i can focus back on the breathing and the strokes per breath thing...i can't even work on it the whole time but i try...
home to finish cleaning and laundry...and got to thinking about margaritas...so i biked over to j's office and we went next door to the bar/conference room to have some chips and salsa and a beverage...nice way to end a week of training...off day friday...
Thursday, June 19, 2008
sleep/run
i was supposed to get up and go to the gym...but i had to be on campus later in the day so i thought i would do a gym tour and maybe hit the weights...so i slept until j got home from his gym w/o ~7am...it felt good...i totally needed it...
met with the program director of the coordinated nutrition program to go over my time line for applying and how my classes lay out...looks good to me...still have some questions as to my transfer credits but that is a question for my adviser...
amy b. met me outside of her office for a tour of the UT gym...that place is cool...huge with lots of equipment...i think it is going to work out just fine...even has an indoor track...7 laps to a mile...ug...but i didn't stick around for any lifting...did ride my bike to and from campus...
got my slow cooker cook books in the mail so dug into those a bit to try and figure this thing out...should be a fun process...going to try and make something on sunday to see how it works...
pm track w/o...9 minute warm up, drills, two laps of strides then the main set...3x800 ~5k pace...with a ~200m recovery jog between then 3x400 ~faster than 5k...two laps cool down...and then 15 minutes of core...not bad...shorter work out due to the 100+ temps...drank a whole bike bottle of Gatorade endurance and one of water...this seems to be a good thing for run and bike workouts...i need to try and drink more during swimming...
met with the program director of the coordinated nutrition program to go over my time line for applying and how my classes lay out...looks good to me...still have some questions as to my transfer credits but that is a question for my adviser...
amy b. met me outside of her office for a tour of the UT gym...that place is cool...huge with lots of equipment...i think it is going to work out just fine...even has an indoor track...7 laps to a mile...ug...but i didn't stick around for any lifting...did ride my bike to and from campus...
got my slow cooker cook books in the mail so dug into those a bit to try and figure this thing out...should be a fun process...going to try and make something on sunday to see how it works...
pm track w/o...9 minute warm up, drills, two laps of strides then the main set...3x800 ~5k pace...with a ~200m recovery jog between then 3x400 ~faster than 5k...two laps cool down...and then 15 minutes of core...not bad...shorter work out due to the 100+ temps...drank a whole bike bottle of Gatorade endurance and one of water...this seems to be a good thing for run and bike workouts...i need to try and drink more during swimming...
Wednesday, June 18, 2008
just tuesday
up and out by 5.15am to be at lost creek for 5.45 swim...ended up in a lane with three others...and had a generally good workout...but had to get out before we finished the last 100...the british Olympic team was there and were ready to practice...i said well i guess i'll let them swim...geeze..lol...
evening practice was core and spin...worked hard...feeling like my core is getting stronger...felt tired by the end of the workout on the bike...we did sets of hills...then some aerobic 1, 2 and threshold work...ouch...but it is fun to be in the room with all those others spinning too...lots of people getting ready for IMCdA...and looking ready...good training day...
evening practice was core and spin...worked hard...feeling like my core is getting stronger...felt tired by the end of the workout on the bike...we did sets of hills...then some aerobic 1, 2 and threshold work...ouch...but it is fun to be in the room with all those others spinning too...lots of people getting ready for IMCdA...and looking ready...good training day...
Tuesday, June 17, 2008
ught
so monday started with a really crappy swim at barton springs...usually i love getting up and swimming there...makes for a good start...but really this could not have been more opposite...nothing felt right or good about it...got there ~6 so it was still dark in the pool area...i could tell putting my wetsuit on that my heart was not in my work that morning...but i thought what the heck..i'll just get in and swim...and get out when i felt like it...down the ramp and in i went...goggles on and i was off...only to stop a few strokes later due to a goggle issue...ok...back to it...i was breathing hard...and my heart rate was up...i tried to calm my self and take it easy...ok sort of...made it to the end...started back the other way and seemed like i had to dodge everyone coming the other way...so a lot of sighting and a lot less swimming than i would have liked...ended up just doing two crack laps and getting out due to frustration with myself...
home to see j off to work...then i was scheduled for the body fat study at UT...did all kinds of strange tests...and had my weight and body fat done about 8 times...the hardest part was the underwater weighing... i didn't really know what to expect out of a thing that weighs you underwater...i thought it would be like the deep end of a pool...but really it was like an over sized wine barrel that held 4ft of water with a swing hanging in it made out of pvc pipe...you had to let out all your air before/as you went in to the water and hold it for 3 seconds...which seems much longer than 3 seconds when you don't have any air...repeat 10 times...second half is friday then i get 50$ :) and i get to know all kinds of weird things about my body perhaps even my lung capacity...neat
lunch with amy and jeremiah...at mr. natural...on jeremiah...very...very kind of him to treat...due to summer break for me :) woo woo...nice to chat with them both...and hard that i don't get to see amy on several scheduled occasions a week due to the fact that that training group is done...oh well must plan for cooking projects...bagels look promising...but maybe that is just because i am totally craving a good chewy bagel as i type...it's the little things you miss about the north...
off to running ~5.15...monday is specialty run day...and it is always a mystery as to what it is going to be...i was hoping for anything but hill repeats...started with 15m of core...then a 7 minute warm up...drills and two laps of strides...then it was circuit training...15 push ups...run 100m...10 crunched...run back...10 mtn climbers...run 100...10 jump-ups run back...then run something like 1/2 mile (i really have no idea) taking your first left around the blocks in the neighborhood...repeat 5 times for iron distance...i made it through 4 total repeats and then a 5th drill but then logan said to skip the last run...everyone had dropped off...i was the only one still going...it was hard but i could have finished that last lap...oh well...he told me i "schooled everybody tonight" and that felt nice...two cool down laps...
home...dinner...an episode of magnum p.i. (the retro channel is on free tv!)man i totally remember watching it with my dad when it was on...then to bed...just mentally felt off all day...and was happy to be done...
home to see j off to work...then i was scheduled for the body fat study at UT...did all kinds of strange tests...and had my weight and body fat done about 8 times...the hardest part was the underwater weighing... i didn't really know what to expect out of a thing that weighs you underwater...i thought it would be like the deep end of a pool...but really it was like an over sized wine barrel that held 4ft of water with a swing hanging in it made out of pvc pipe...you had to let out all your air before/as you went in to the water and hold it for 3 seconds...which seems much longer than 3 seconds when you don't have any air...repeat 10 times...second half is friday then i get 50$ :) and i get to know all kinds of weird things about my body perhaps even my lung capacity...neat
lunch with amy and jeremiah...at mr. natural...on jeremiah...very...very kind of him to treat...due to summer break for me :) woo woo...nice to chat with them both...and hard that i don't get to see amy on several scheduled occasions a week due to the fact that that training group is done...oh well must plan for cooking projects...bagels look promising...but maybe that is just because i am totally craving a good chewy bagel as i type...it's the little things you miss about the north...
off to running ~5.15...monday is specialty run day...and it is always a mystery as to what it is going to be...i was hoping for anything but hill repeats...started with 15m of core...then a 7 minute warm up...drills and two laps of strides...then it was circuit training...15 push ups...run 100m...10 crunched...run back...10 mtn climbers...run 100...10 jump-ups run back...then run something like 1/2 mile (i really have no idea) taking your first left around the blocks in the neighborhood...repeat 5 times for iron distance...i made it through 4 total repeats and then a 5th drill but then logan said to skip the last run...everyone had dropped off...i was the only one still going...it was hard but i could have finished that last lap...oh well...he told me i "schooled everybody tonight" and that felt nice...two cool down laps...
home...dinner...an episode of magnum p.i. (the retro channel is on free tv!)man i totally remember watching it with my dad when it was on...then to bed...just mentally felt off all day...and was happy to be done...
Monday, June 16, 2008
8 mile
had a lovely 8 mile run (holy humid) on the trail sunday...saw amy!! yeah and got to run with her for a minute or two...yeah!!!...ran with a new person...elizabeth from T3...she was very nice...she was doing 5miles so we did a loop on the congress bridge...then back to mopac where i went on to do the 3 mile loop...on my own...finished just after nine am...glad to be done...totally soaked...ran with a hand held water bottle thing...just testing it out to see what i think...i liked it...it will be helpful on long run days...and perhaps during ironman...it has a pocket...which sunday was good for keys and a gel but could be useful for salt tabs etc...or cell phone on other days...
very relaxing rest of day...some chores...some reading but a lot of hanging out with j...and that was nice...roasted a chicken for dinner and we watch things we lost in the fire...good film...much much better than the last one we watched :)
very relaxing rest of day...some chores...some reading but a lot of hanging out with j...and that was nice...roasted a chicken for dinner and we watch things we lost in the fire...good film...much much better than the last one we watched :)
Sunday, June 15, 2008
ride to kyle
really good ride saturday...started at kiker out at circle c and road the old san antonio road route to kyle...i have never been to buda or kyle but both were nice to bike through...not a lot of excitement like last weeks ride which i was very grateful for...it was a good solid ride...kept my cadence up...ate almost all of my nutrition...just a few bites of a bar left...i would have finished but the flavor (i was trying a new one) was just gross...stuck on val's butt the whole time so i didn't have to think too much about directions...but even that was pretty easy...just a few turns...saw amy b. out there on the road...how does she recognize me so very well out there...averaged 17.53 mph and that made me happy...i felt strong and that really showed...did a quick 15 minute run off the bike...then it was breakfast taco's sponsored by T3...yeah way better than a recovery drink!...also got a treat water bottle with goodies inside as a "welcome" gift from coaches...fun! there were nerds in there...
had a relaxing rest of day...the farm share had sunflowers in it this week...the farm share makes me smile so much...made a really good dinner and watch blood diamond...it was an ok movie...lots of guns and not a lot of character development....the story was good though...
had a relaxing rest of day...the farm share had sunflowers in it this week...the farm share makes me smile so much...made a really good dinner and watch blood diamond...it was an ok movie...lots of guns and not a lot of character development....the story was good though...
Friday, June 13, 2008
surprise
up ~5 for spin at 6am...i like this class a lot...there are not a lot of people and i feel like i am working out before i realize it...so that is a good thing...these classes are really burning in the legs...it is hard sometimes not to shift when you know that you can...i try not to...and try really hard to stay on cadence...and not to make faces when it gets hard...it took me a long time to relax my face while running...i have to learn to do this while cycling...1h 15m class...about 18 "miles"...of long hills...it was fun...had a bottle of gatorade endurance ..i like it much better then the regular stuff...much easier to drink...
home to make some soup...yes it is 100 degrees yes it is summer in texas but i love soup and not the kind from a can...so i made minestrone and added some pesto i had made earlier in the week that was still in the fridge...yum...good snack...
didn't have much going on in the day so i decided to hit up the 11.30am swim practice and surprise my husband by having a free evening...there were a bunch of people there...but i was in a lane with one other person...i think i am kinda slow in comparison to a lot of people...well at least at this practice...but i liked where i was...and thought that i got a good practice in and was happy with some of my times...swam a 200 in 3.33...which i know is an improvement from my times stuff during swim clinic...and kept my 100 repeats on 1.35 for all of them (8 i think with .20 rest) so that was good too...actually clicked on the paddles...and that felt much easier...i wasn't bending at the elbow enough so i was really feeling it in my shoulders...finally got that down and carried it through to the regular swimming parts...so that feels like i am improving...yeah...total of 2800...
went to 4 different bike shops in the afternoon looking for the bento box of my dreams...no one has it...maybe i need to venture up north...but went to performance, bss, j&a and rei...did buy some stuff that i needed from j&a...what can i say...i am very loyal...um and if you didn't know...nuun has a new flavor of orange ginger...can't wait to try it...
and spent the evening at home...we had a yummy dinner and watched the diving bell and the butterfly...great movie...i cried...but then again i cry at a lot of movies...
oh yeah and i got my 24 week schedule for IM training...wow...
home to make some soup...yes it is 100 degrees yes it is summer in texas but i love soup and not the kind from a can...so i made minestrone and added some pesto i had made earlier in the week that was still in the fridge...yum...good snack...
didn't have much going on in the day so i decided to hit up the 11.30am swim practice and surprise my husband by having a free evening...there were a bunch of people there...but i was in a lane with one other person...i think i am kinda slow in comparison to a lot of people...well at least at this practice...but i liked where i was...and thought that i got a good practice in and was happy with some of my times...swam a 200 in 3.33...which i know is an improvement from my times stuff during swim clinic...and kept my 100 repeats on 1.35 for all of them (8 i think with .20 rest) so that was good too...actually clicked on the paddles...and that felt much easier...i wasn't bending at the elbow enough so i was really feeling it in my shoulders...finally got that down and carried it through to the regular swimming parts...so that feels like i am improving...yeah...total of 2800...
went to 4 different bike shops in the afternoon looking for the bento box of my dreams...no one has it...maybe i need to venture up north...but went to performance, bss, j&a and rei...did buy some stuff that i needed from j&a...what can i say...i am very loyal...um and if you didn't know...nuun has a new flavor of orange ginger...can't wait to try it...
and spent the evening at home...we had a yummy dinner and watched the diving bell and the butterfly...great movie...i cried...but then again i cry at a lot of movies...
oh yeah and i got my 24 week schedule for IM training...wow...
Thursday, June 12, 2008
IMFixes
so lots of people are getting ready for IMCDA (i can't spell it...when i learn how to spell it i can race it)...i am feeling some of the excitement for them...but i am also feeling the excitement for my own IM...it is a while a way but i can't help thinking what i would be thinking if my race was two weeks out...then i thought about some little things...
when i registered for the event they ask you for your t-shirt size...the drop down menu contained a list of sizes M-XXL hmm...none of the above...so i chose M as that was the smallest...also when i registered i used my Whole name...not just jess...i did this because i was worried that some where it was going to be mad that i didn't use the same name that is on the credit card and thus reject my payment and not let me register...(yes these are things you think about when registering for an IM)...
i wanted to fix these things...and fix them so i wouldn't be worried about them later...you might say why does all this matter...well here are some reasons...if you participate in an event like and IM you want to be able to wear that shirt with pride...and you want it to fit without having to alter it...unlike the austin marathon shirt i got...sure it was a small...but it was a dress...and so i cut and sewed to make it at least ok to wear...
and after swimming 2.4 miles...biking 112...and you are somewhere in the midst of your marathon you don't want people calling out "go Jessica" and you looking around to see who that is cause everyone calls you jess...you want to know they are cheering for you...
so this post is for Melody at NASports...who within 2 hours of my request....changed both things on my registration...some things just make you smile...
when i registered for the event they ask you for your t-shirt size...the drop down menu contained a list of sizes M-XXL hmm...none of the above...so i chose M as that was the smallest...also when i registered i used my Whole name...not just jess...i did this because i was worried that some where it was going to be mad that i didn't use the same name that is on the credit card and thus reject my payment and not let me register...(yes these are things you think about when registering for an IM)...
i wanted to fix these things...and fix them so i wouldn't be worried about them later...you might say why does all this matter...well here are some reasons...if you participate in an event like and IM you want to be able to wear that shirt with pride...and you want it to fit without having to alter it...unlike the austin marathon shirt i got...sure it was a small...but it was a dress...and so i cut and sewed to make it at least ok to wear...
and after swimming 2.4 miles...biking 112...and you are somewhere in the midst of your marathon you don't want people calling out "go Jessica" and you looking around to see who that is cause everyone calls you jess...you want to know they are cheering for you...
so this post is for Melody at NASports...who within 2 hours of my request....changed both things on my registration...some things just make you smile...
feeling the groove
last night i was fully committed to skipping the gym but by morning i had totally forgotten that i was going to sleep in and was up and at the gym before i knew what was going on...had a good session of my standard weight routine...felt good since i haven't done it in a while...it looks like my training schedule is going to give me one gym day a week...i hope that is enough...there is plenty of core in my life so that should help...
got j off to work...and was back into cleaning mode...cleaned the oven with out serious chemicals or a self clean setting...oh yeah...i think that is the first time i did that in a year...eww...anyway there was a lot of other stuff to do so i only spent a couple hours on that project... ;)
the high was going to be 100 so i was hydrating for the track workout at 6pm...but i don't think i got there...we did an 8 minute warm-up...drills...strides...then the main set was called 3-2-1 starting with 3m at 1/2 marathon pace...2 minutes rest....3m @ 10k...2 minutes rest...3m @5k 2minutes rest...then 2m @10k,2 m5k, 2mfast, and last was 1m5k 1mfast 1m really fast...all with 2 minutes rest between...i felt fine until the 2mfast...then felt a little nausea...but was able to finish strong...i had ~2 liters of water through the day one plain one with nuun and i had brought a ~20 oz bottle with electrolytes and a 1 l of water...guess my pre-workout snack wasn't the best either...so stuck with water for the last two laps...straights and curves but it was a variation...backwards on the straights....forward on the curves...tummy didn't want the recovery drink so i stuck with water...and went home to ice bath and eat dinner...
soba noodles with grilled chicken and farm veggies with cilantro and basil all topped with peanut sauce...yum...i had started a batch of pea sprouts but they were not ready...i'm guessing they will be in a few days...they take longer than my spicy sprout mix...good workouts...will try to hydrate more...
got j off to work...and was back into cleaning mode...cleaned the oven with out serious chemicals or a self clean setting...oh yeah...i think that is the first time i did that in a year...eww...anyway there was a lot of other stuff to do so i only spent a couple hours on that project... ;)
the high was going to be 100 so i was hydrating for the track workout at 6pm...but i don't think i got there...we did an 8 minute warm-up...drills...strides...then the main set was called 3-2-1 starting with 3m at 1/2 marathon pace...2 minutes rest....3m @ 10k...2 minutes rest...3m @5k 2minutes rest...then 2m @10k,2 m5k, 2mfast, and last was 1m5k 1mfast 1m really fast...all with 2 minutes rest between...i felt fine until the 2mfast...then felt a little nausea...but was able to finish strong...i had ~2 liters of water through the day one plain one with nuun and i had brought a ~20 oz bottle with electrolytes and a 1 l of water...guess my pre-workout snack wasn't the best either...so stuck with water for the last two laps...straights and curves but it was a variation...backwards on the straights....forward on the curves...tummy didn't want the recovery drink so i stuck with water...and went home to ice bath and eat dinner...
soba noodles with grilled chicken and farm veggies with cilantro and basil all topped with peanut sauce...yum...i had started a batch of pea sprouts but they were not ready...i'm guessing they will be in a few days...they take longer than my spicy sprout mix...good workouts...will try to hydrate more...
Wednesday, June 11, 2008
new legs...
woke up tuesday wanting new legs and thankful that a swim workout was on the schedule...over to lost creek country club for practice starting at 5.45am...yeah...i love that we get up early just so we can get our first practice underway before the sun rises...the pool is a nice place to watch the sun rise...you should try it some time...
300 warm-up...then 8 x 150...1 and 2 swim with negative splits...3 and 4 pull and paddles negative splits...5 and 6 50 fast 50 controlled 50 fast....6 and 7 same but with pull and paddles...then there was more swimming...some technique and drills work for a total of 2700 ~1 hour w/o in the pool...
home and saw j off to work...worked on my mtn. bike a bit (she has been feeling left out) pumped the tires and ran errands...nice and easy...on the bike...just spinning...not any of that pushing big gears that i like to do on my mtn. bike...trying to get my legs feeling better...came home and did some yoga...a video i have where you can do the workout one of three ways...i went for the flexibility one...and just got some good movement...different movement into the legs...did the whole thing...and promptly fell asleep in the meditation part of the video...oops...guess i was relaxed :P
made chicken stock...to freeze or make some soup...i can't decide...and finished animal, vegetable miracle...this book rules!...it is exactly what i have wanted to do for so long...she and her family lived on what they grew and raised and what was grown and raised near where they lived...she talked a lot about bananas...i know that is going to be a hard one to give up...but they come from SO far away...not to mention all the other bad things about them...one step at a time...and about fruit in the winter...thankfully i live in a place where i can get fruit in the winter...i think i would cry without fruit in the winter...so eventually i would love to tackle this project...and hopefully have it not just be a project...but a lasting change...that is after i am done with school...
second practice was core/spin class...set my bike up on saturday after the new member's meeting so i knew i had a good spot for class...and that was nice...i came in and brought some stuff to clean my bike off...it was so dirty from the ride in the rain...was thinking about skipping core...but did it anyway...and i was hard and fun...spin was hard...my legs were burning a lot of the time...when we were doing the high resistance med-high cadence stuff...but felt better when we were doing the high cadence low resistance which thankfully was at the end...after i did some yoga poses drank my recovery and the legs felt good...strange how that works...
300 warm-up...then 8 x 150...1 and 2 swim with negative splits...3 and 4 pull and paddles negative splits...5 and 6 50 fast 50 controlled 50 fast....6 and 7 same but with pull and paddles...then there was more swimming...some technique and drills work for a total of 2700 ~1 hour w/o in the pool...
home and saw j off to work...worked on my mtn. bike a bit (she has been feeling left out) pumped the tires and ran errands...nice and easy...on the bike...just spinning...not any of that pushing big gears that i like to do on my mtn. bike...trying to get my legs feeling better...came home and did some yoga...a video i have where you can do the workout one of three ways...i went for the flexibility one...and just got some good movement...different movement into the legs...did the whole thing...and promptly fell asleep in the meditation part of the video...oops...guess i was relaxed :P
made chicken stock...to freeze or make some soup...i can't decide...and finished animal, vegetable miracle...this book rules!...it is exactly what i have wanted to do for so long...she and her family lived on what they grew and raised and what was grown and raised near where they lived...she talked a lot about bananas...i know that is going to be a hard one to give up...but they come from SO far away...not to mention all the other bad things about them...one step at a time...and about fruit in the winter...thankfully i live in a place where i can get fruit in the winter...i think i would cry without fruit in the winter...so eventually i would love to tackle this project...and hopefully have it not just be a project...but a lasting change...that is after i am done with school...
second practice was core/spin class...set my bike up on saturday after the new member's meeting so i knew i had a good spot for class...and that was nice...i came in and brought some stuff to clean my bike off...it was so dirty from the ride in the rain...was thinking about skipping core...but did it anyway...and i was hard and fun...spin was hard...my legs were burning a lot of the time...when we were doing the high resistance med-high cadence stuff...but felt better when we were doing the high cadence low resistance which thankfully was at the end...after i did some yoga poses drank my recovery and the legs felt good...strange how that works...
Tuesday, June 10, 2008
new schedule...again
had to rearrange things to fit in all the coached workouts i am supposed to be doing...so this week the schedule is different again...i hope this is going to be the final one but i will see when i get my 24 week plan from my coach sometime this week...i think...
driving to the pool i saw a pick-up truck through the window of the green mesquite restaurant on barton springs road...not sure what happened there...but looks suspiciously intentional...
monday started with 1,200 at barton springs...was swimming by 6.15...that first length is always hard when swimming alone...600 warm-up then build through a 400 and finish with a 200 fast...had an oops moment and realized i was in the middle of my building 400 and had rested but quickly pushed off and made up for it on the way down...the 200 was strong...i don't know about fast...
finished up some stuff for father's day...did some home improvement work...and some reading...some deep cleaning...
specialty run at o'henry at 6pm...started with core work at 5.45...15 minutes of planks and crunches, supermans and mountain climbers, push-ups and bicycles...then some 6 inches 12 inches that reminded me of many a pre-season soccer practice...warm-up run...drills and and then the workout...half mile hill repeats...to start it was a long hill that got steep about half way up...a short flat section...a downhill..a flat then a steep ~short hill to end...sandbag recovery (walking was ok) repeat for a total of 4...5 if you were feeling great...my legs were feeling a bit of tightness in the calf and out side of left knee (IT? maybe) so i opted for four...but kept them on a negative split at 10k pace...so i was happy with that...i worked hard...home for chocolate soy, an ice bath and dinner...TP rolling then bed...i like sleeping...
driving to the pool i saw a pick-up truck through the window of the green mesquite restaurant on barton springs road...not sure what happened there...but looks suspiciously intentional...
monday started with 1,200 at barton springs...was swimming by 6.15...that first length is always hard when swimming alone...600 warm-up then build through a 400 and finish with a 200 fast...had an oops moment and realized i was in the middle of my building 400 and had rested but quickly pushed off and made up for it on the way down...the 200 was strong...i don't know about fast...
finished up some stuff for father's day...did some home improvement work...and some reading...some deep cleaning...
specialty run at o'henry at 6pm...started with core work at 5.45...15 minutes of planks and crunches, supermans and mountain climbers, push-ups and bicycles...then some 6 inches 12 inches that reminded me of many a pre-season soccer practice...warm-up run...drills and and then the workout...half mile hill repeats...to start it was a long hill that got steep about half way up...a short flat section...a downhill..a flat then a steep ~short hill to end...sandbag recovery (walking was ok) repeat for a total of 4...5 if you were feeling great...my legs were feeling a bit of tightness in the calf and out side of left knee (IT? maybe) so i opted for four...but kept them on a negative split at 10k pace...so i was happy with that...i worked hard...home for chocolate soy, an ice bath and dinner...TP rolling then bed...i like sleeping...
Monday, June 9, 2008
running long again...
it was my first long run in a while...met the group at 7am for 7 miles on the trail sunday morning...not too many folks but was happy to have someone to run with...roger from the group and i ran about the same so we decided to stick together...did the I-35 loop starting at the rock near mopac...felt good...had a nice time chatting with a new training buddy...and generally had a good run...saw amy out there on the trail...always a pleasure...ended up with ~9 minute mile pace for the run...faster than those marathon training long runs...but felt just as comfortable...
home to an entirely local breakfast...scrambled eggs with patty pan squash, onions, tomatoes and basil (all from my CSA) with a slice of home made bread...and spent the rest of the morning reading...took a 20 minute power nap just after 11...then decided it was time to wake up j...we had a friend in town and they had gone out saturday night...i was good and was home by 9 :)
then just a relaxing, kind of lazy sunday...lots of reading...cookbook perusing...cooking...and baking...roasted a chicken with some pesto made with the farm basil, some butternut squash and a cucumber salad...for dinner...and watched Michael clayton...pretty good i thought..and off to bed...good training day and a good weekend...
home to an entirely local breakfast...scrambled eggs with patty pan squash, onions, tomatoes and basil (all from my CSA) with a slice of home made bread...and spent the rest of the morning reading...took a 20 minute power nap just after 11...then decided it was time to wake up j...we had a friend in town and they had gone out saturday night...i was good and was home by 9 :)
then just a relaxing, kind of lazy sunday...lots of reading...cookbook perusing...cooking...and baking...roasted a chicken with some pesto made with the farm basil, some butternut squash and a cucumber salad...for dinner...and watched Michael clayton...pretty good i thought..and off to bed...good training day and a good weekend...
Sunday, June 8, 2008
first team ride
up early...to get to kiker elementary for 7am meet time 7.30 wheels down ride...we were doing a 40mile ride out to fitzhugh and back...20 out 20 back...had no idea what to expect...and had a pretty good day out there...there are all levels and distances in one ride so that is nice...
started with the group but then i spread out pretty quickly...it's tough to stick together through all the stop lights in the neighborhoods...out to old bee caves...and into some nice...small "country" roads...had an issue again with the bottle cage on my seat...the left rear bottle kept tipping out and rubbing my wheel...i keep squeezing it closer so now it is impossible to use while riding but the bottle seems to stay in...not sure what to do about that...
felt like i road mostly by my self but was happy with the knowledge that there were folks ahead and behind...it did feel like sometimes people were hammering it on the bike to stay with the big pack...if it had been a longer ride i think some of them would have been in trouble...hit some hilly stuff where on the first time riding the route i am overly cautions especially on hills that you can't see the bottom of or what comes next...and i was glad about this one...the road was wet...there was a bit of on again off again rain that we kept missing...but you could tell it just passed here...the hill was steep...and at the bottom...a pretty sharp turn...then a climb...i saw one person with a bloody elbow...(and i am assuming a pretty good bruise on her hip) and three or four other folks hanging around helping...so i continued on...caught up with a few others...and jeremiah...he asked...is he ok? i said i saw a she that was injured...turns out three people when down on that curve...yikes...every one is ok...
hit the turn around...and headed back...was right by amy's house...when i looked up to see if i could catch the light the group had just gone through i knew there was no way...then i saw i had a flat...good spot though...nice grassy patch by the gas station at 71...called to see if amy was home...and set to work doing the flat dance...it was my first solo flat...i was a bit worried that i was the last one out on the route so i called jeremiah just to let him know i was out there...remembered the steps...and changed it rather quickly i thought...as i was filling the tire with CO2 a group of IMCDA T3ers road by...charles stopped and rode with me the rest of the way to kiker...through a hard rain squall down old bee caves...and up southwest parkway...i was soaked, dirty and happy when i was done...
never really felt like i got that much smooth riding in...but it was a good ride...
started with the group but then i spread out pretty quickly...it's tough to stick together through all the stop lights in the neighborhoods...out to old bee caves...and into some nice...small "country" roads...had an issue again with the bottle cage on my seat...the left rear bottle kept tipping out and rubbing my wheel...i keep squeezing it closer so now it is impossible to use while riding but the bottle seems to stay in...not sure what to do about that...
felt like i road mostly by my self but was happy with the knowledge that there were folks ahead and behind...it did feel like sometimes people were hammering it on the bike to stay with the big pack...if it had been a longer ride i think some of them would have been in trouble...hit some hilly stuff where on the first time riding the route i am overly cautions especially on hills that you can't see the bottom of or what comes next...and i was glad about this one...the road was wet...there was a bit of on again off again rain that we kept missing...but you could tell it just passed here...the hill was steep...and at the bottom...a pretty sharp turn...then a climb...i saw one person with a bloody elbow...(and i am assuming a pretty good bruise on her hip) and three or four other folks hanging around helping...so i continued on...caught up with a few others...and jeremiah...he asked...is he ok? i said i saw a she that was injured...turns out three people when down on that curve...yikes...every one is ok...
hit the turn around...and headed back...was right by amy's house...when i looked up to see if i could catch the light the group had just gone through i knew there was no way...then i saw i had a flat...good spot though...nice grassy patch by the gas station at 71...called to see if amy was home...and set to work doing the flat dance...it was my first solo flat...i was a bit worried that i was the last one out on the route so i called jeremiah just to let him know i was out there...remembered the steps...and changed it rather quickly i thought...as i was filling the tire with CO2 a group of IMCDA T3ers road by...charles stopped and rode with me the rest of the way to kiker...through a hard rain squall down old bee caves...and up southwest parkway...i was soaked, dirty and happy when i was done...
never really felt like i got that much smooth riding in...but it was a good ride...
Friday, June 6, 2008
spin-n-swim
morning brought spin class...starting just after 6am...i like this class...half asleep though the first set so i didn't seem that hard...but it got hard...fast...did a lot of high cadence work...with some big chain resistance stuff thrown in...and some threshold pushing too...very good workout...and got some quality TP rolling after...my legs were feeling tired from the track workout the night before...and was feeling a little something in the right hip flexor and hamstring...just a little twing but something that brought about my attention in the morning...
home to do house stuff and to the library to pick up barbra kingsolver's take on being a locavore...i like her writing...very readable...and an interesting project...one that i would love to tackle myself some day...and made some new york style crust pizza for dinner...
off to swim practice at lost creek...tonight was lightly attended by T3 folks...two lanes of swim clinic...then 3 lanes with 2 folks and one lane with 1...swam 3,300m (the workout was printed this time so i could see the total)...did my first set with fins...wow...so fun and fast...lots of fast swimming...8x100 at 85% with 10 seconds rest...uh...8x75 with paddles on 15 seconds....8x50 swim @ 90%...8x25 @ 95%...you know like that...lots of swimming...but good...got home just after nine...and noticed my legs were feeling better than they had all day...so i decided that was a good sign to keep them happy...and went to bed...looking forward to an off day friday...
home to do house stuff and to the library to pick up barbra kingsolver's take on being a locavore...i like her writing...very readable...and an interesting project...one that i would love to tackle myself some day...and made some new york style crust pizza for dinner...
off to swim practice at lost creek...tonight was lightly attended by T3 folks...two lanes of swim clinic...then 3 lanes with 2 folks and one lane with 1...swam 3,300m (the workout was printed this time so i could see the total)...did my first set with fins...wow...so fun and fast...lots of fast swimming...8x100 at 85% with 10 seconds rest...uh...8x75 with paddles on 15 seconds....8x50 swim @ 90%...8x25 @ 95%...you know like that...lots of swimming...but good...got home just after nine...and noticed my legs were feeling better than they had all day...so i decided that was a good sign to keep them happy...and went to bed...looking forward to an off day friday...
Thursday, June 5, 2008
hot....legs...tired
morning was lifting at golds...not too much time left for me there...i switched to a summer "membership" at the school gym...way cheaper now...and free when classes start :) ..was nice to hang out with j at the gym...seems like we haven't seen much of each other this week...it takes a week or so to get adjusted to this two a day stuff and how that works with home stuff...it's nice now during summer break...but i know that it is going to get hectic in the future...i'm soaking it up while i can...
later in the morning...a buddy from j's office came over and i participated in some contextual research...they are redesigning something for some computer company...it is fun to participate in these things...you never know the weird way i go about doing things on the computer might help to make a bigger change...
then it was off to grab supplies for my cake project...then i spent most of the rest of the day baking and decorating...yum...
for jeremiah's birthday...it is a dark chocolate cake with coffee buttercream...the decorations are mocha buttercream...i did a little taste...quite good if i do say so...
then it was to the track...it was 95 degrees...sunny and humid...and this was the first track workout in a long time...warmed up on the little track...364meters....did another lap to learn where to start all of our sets...starting at 1600 @ Marathon Pace....1200...800...400...200 getting faster with each with the 200 at pretty much all out...second set 1200...800...200...did some foot drills...skipped the core stuff...cause i was still sore from the day before...it was a hard workout...
home for dinner...j was just putting salmon in the grill...yeah he rocks...eat..bed...totally couldn't stand up anymore...
later in the morning...a buddy from j's office came over and i participated in some contextual research...they are redesigning something for some computer company...it is fun to participate in these things...you never know the weird way i go about doing things on the computer might help to make a bigger change...
then it was off to grab supplies for my cake project...then i spent most of the rest of the day baking and decorating...yum...
for jeremiah's birthday...it is a dark chocolate cake with coffee buttercream...the decorations are mocha buttercream...i did a little taste...quite good if i do say so...
then it was to the track...it was 95 degrees...sunny and humid...and this was the first track workout in a long time...warmed up on the little track...364meters....did another lap to learn where to start all of our sets...starting at 1600 @ Marathon Pace....1200...800...400...200 getting faster with each with the 200 at pretty much all out...second set 1200...800...200...did some foot drills...skipped the core stuff...cause i was still sore from the day before...it was a hard workout...
home for dinner...j was just putting salmon in the grill...yeah he rocks...eat..bed...totally couldn't stand up anymore...
Wednesday, June 4, 2008
uhm that was today?
am barton springs swim...and the triathletes were out in force...TXFe...T3...CapTex group even...i swam with katherine and had a sort of workout that she so kindly did with me...well she was up front...i just followed along...i'm glad it wasn't an intense workout...i like to reserve barton springs for nice smooth swimming...and the pool for fast stuff...1,200 (for the workout) 1x400 warm-up then 4x200 on 30 seconds rest...i did crack lengths so they are a bit longer than the distances above by 25 yards or so....1xcrack length to cool down...a very nice morning swim and i was glad to be getting out when we did...it was getting a bit packed in there...
did some reading...i'm on the botany of desire...some interesting stuff in there...i like the way MP brakes down things that seem so established...like the apple tree for instance...i really knew very little about the apple tree...and its roll in shaping the american west...pretty cool...also dug into the cake bible to figure out what i am going to make for a friend's birthday...it is my first "real" cake in a while...i love making them but seem not to have too many occasions where the best cake and the best buttercream are necessary...but I Tri's birthday...now that calls for the cake bible...
off to core/spin class in the evening...i need to leave the house at 5 to be able to get the bike on the trainer...not in the back row...and get set up for core to start ~5.45 it is a mad dash to get this done...the room filled up quick...it is the beginning of the month so it might be that folks are just signing up...and like other gyms will stop showing up after the first week...tough good workout...both core and spin...man...i really am able to feel where my weaknesses are on the bike when my legs start to get tired...i have a tough time keeping the cadence up...but i try...and try had not to shift to an easier gear...downed two water bottles. a gatorade and recovery drink with a few shot blocks thrown in...and was still starving by the time i ate dinner...yeah training :)
did some reading...i'm on the botany of desire...some interesting stuff in there...i like the way MP brakes down things that seem so established...like the apple tree for instance...i really knew very little about the apple tree...and its roll in shaping the american west...pretty cool...also dug into the cake bible to figure out what i am going to make for a friend's birthday...it is my first "real" cake in a while...i love making them but seem not to have too many occasions where the best cake and the best buttercream are necessary...but I Tri's birthday...now that calls for the cake bible...
off to core/spin class in the evening...i need to leave the house at 5 to be able to get the bike on the trainer...not in the back row...and get set up for core to start ~5.45 it is a mad dash to get this done...the room filled up quick...it is the beginning of the month so it might be that folks are just signing up...and like other gyms will stop showing up after the first week...tough good workout...both core and spin...man...i really am able to feel where my weaknesses are on the bike when my legs start to get tired...i have a tough time keeping the cadence up...but i try...and try had not to shift to an easier gear...downed two water bottles. a gatorade and recovery drink with a few shot blocks thrown in...and was still starving by the time i ate dinner...yeah training :)
Tuesday, June 3, 2008
she's at it again...
week 1...on the road to IMAZ...has begun...
did my first run since i dunno when...race day i think...3.61 miles around the capital down congress to 7th and back again...for a grand total of 35 minutes...and wow were my knees creaky...i felt very stiff and a bit like i had forgotten how to run...but by the time i was headed up the north east side of the capital grounds i was feeling much better...and was able to pick up the pace and run faster up 11th than down...made for a happy me...
rather relaxing day (many have been this way...i am going to soak it up while i can) of cleaning the bike chain...uh yuck...going to the library...reading...cleaning and organizing of j's big box of tools...only really because i couldn't find the bike chain oil...still can't find that but his tools are all organized and the drawers are even labeled...
swim practice in the evening...i was nervous...this was my first big kids swim class...no hold your hand clinic stuff...i did well i think...i like swimming...and we covered some distance...i don't know how to keep track of it all...i do just fine with counting for a set...like swim 300 each 100 getting stronger...ok sure fine...but then i come home and try to write in the w/o log and can't remember if we did 3x100 kick w/fins plus a million other things...maybe i just need to get in the habit of hitting split...constantly...but all in all...i really liked the workout...home to a big glass of chocolate silk soy milk and off to bed...
did my first run since i dunno when...race day i think...3.61 miles around the capital down congress to 7th and back again...for a grand total of 35 minutes...and wow were my knees creaky...i felt very stiff and a bit like i had forgotten how to run...but by the time i was headed up the north east side of the capital grounds i was feeling much better...and was able to pick up the pace and run faster up 11th than down...made for a happy me...
rather relaxing day (many have been this way...i am going to soak it up while i can) of cleaning the bike chain...uh yuck...going to the library...reading...cleaning and organizing of j's big box of tools...only really because i couldn't find the bike chain oil...still can't find that but his tools are all organized and the drawers are even labeled...
swim practice in the evening...i was nervous...this was my first big kids swim class...no hold your hand clinic stuff...i did well i think...i like swimming...and we covered some distance...i don't know how to keep track of it all...i do just fine with counting for a set...like swim 300 each 100 getting stronger...ok sure fine...but then i come home and try to write in the w/o log and can't remember if we did 3x100 kick w/fins plus a million other things...maybe i just need to get in the habit of hitting split...constantly...but all in all...i really liked the workout...home to a big glass of chocolate silk soy milk and off to bed...
Sunday, June 1, 2008
Cap-Tex and Recovery week Photo
here are some photos of what the race looked like...and the food that me and amy cooked for our meze party friday and a blue berry pie i made for matt's birthday (it was last week ) and like a good girl i _did_ have some for breakfast this morning :) ha! training starts monday...
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