Kona Training/Drink'n/IM WC Spectating trip (7-14Oct) MCM Brooks Volunteering (23-25Oct) Philly Half - Mary (22Nov) December 10k (Dec) FeXY Holiday Party (TBD) Early 2010: Shamrock half, Rumpass, Tour de Skyline, Columbia (R), Eagleman(R), Annapolis 10miler, Reston Oly, MCM, JFK???
Fri, Nov 20 2009
Originally wanted to get up and swim this morning - but didn't get the best of sleep so went with the day off route instead Longer day of work - to make up some hours from yesterday - then heading north for the weekend.
Thu, Nov 19 2009
27m 40s
3.00 miles
09m 13s/Mi
Avg HR: 146 Max HR: 161
4:00 PM
Quick run around the block.. Timed it so I could walk the last 10 minutes. After being cooped up ;)
Piriformis gave twinges at times- weird.
Sports
Yoga
1h 30m
Sport comments: It was hotter in the room than normal. And Mr Yoga moaner made it really hard to keep a straight face. But I did wheel 3x successfully which is a big improvement.
I have a bit of a headache this morning. Wonder why . A really scary thought came to me this morning - oh crap my parents are coming for thankgsiving in less than a week and my house is a wreck. They are staying at the Hyatt across the street thankfully, but I got to fix this house up now. And I will be away most of the weekend with the half marathon. So staying home. Working on the headache first, cleaning, hopefully some yoga. Probably a short run too.
The visors were quite a hit last night.. FeXY people let me know if you want one and I will talk to Baldwin to get another order in before the next big gear order in jan/feb. I think they are 27 dollars - not cheap - but maybe with a bigger order we can get the price down - I have no clue.
Wed, Nov 18 2009
59m
3600.00 yards
01m 38s /100 yards
5:31 AM
Hah- left 5 mins earlier - got me a min or so extra in the pool. K80 and I were slow to get in this morning ;)
600 w/u
3x100 50 drill/50 swim
300-200-100 build
5x200 @2:50
10x100
Even choice on 1:35 (though we did the last few on the 1:25)
Odd free harder @1:20
100 w/down
Arms were heavy today. The whole lane felt blah.. :)
36m 50s
8.43 miles
13.73 Mi/hr
6:55 AM
Equipment:
Specialized Roadie
Took a slightly shorter route.. But ended up adding a small portion when I was on a really steep hill and traffic wouldn't allow me to turn so I just kept grinding on up. Shortest route is probably about 8.2-3 miles.
Kept it in the little ring the entire ride.
Entire workout (133 watts):
Work: 303 kJ
TSS: 42.2 (intensity factor 0.816)
Norm Power: 171
VI: 1.29
The older ladies and gentlemen at the pool are hilarious. The same 4 or 5 are sitting at the end of our lane every day starting at 615. We have to be out of the pool at 630, they can't get in until 630. One guy was sitting indian style at the end of our lane for the last 15 minutes of our practice. I didn't care if I splashed him with every flip turn.. It was really creepy. And they all fight to swim in K80s lane (she stays after to swim more). So she ends up moving a lane each day because they all really want our lane. Makes no sense.
I ended up in my capris this morning and was still hot. I am glad that I will be comfortable riding in even 10 degrees or colder temps (it was 45 deg).
I am sitting at my desk in my work dress and my black biking socks. I wish I could walk to the kitchen like this. It's comfortable
I am enjoying looking at the Ben Franklin quotable website. I loved him when I was a kid - my fav subject in school. Growing up in PA we got lots of Ben Franklin lessons.. And got to read "Ben and Me".
Some good quotes (the man was a genius):
- Early to bed and early to rise, makes a man healthy, wealthy, and wise.
- Eat to live, and not live to eat.
- After three days men grow weary, of a wench, a guest, and weather rainy.
- Three may keep a secret, if two of them are dead.
- Keep your eyes wide open before marriage, half shut afterwards.
- Work as if you were to live a hundred years, pray as if you were to die tomorrow.
Tue, Nov 17 2009
30m 10s
3.40 miles
08m 52s/Mi
6:00 PM
Equipment:
Brooks Launch2
Did 3/4 of the FeXY pre-race workout and the hunger I felt before I started running caught up and I was so hungry I felt dizzy/sick. Then slowed down to do a cool down when the two girls next to me started chatting about all the disgusting food their coworkers eat without gaining weight and I was like I AM DONE. Now happily eating a huge salad :)
4x4 min t pace with 2 min recoveries
did 2x4 min (these felt great) then 2x2 min and 1 min tpace.
It was nice getting home at 515 last night (having completed all workouts ).. Ate dinner quickly because I was starved and was on the couch at 6.. Next thing I knew it was 845.. Oops. I guess I was tired.
Run tonight. Maybe something else. Maybe not. May also work extra to get more hours in the bank. Not sure.
Wed: swim/bike commute, FeXY hh
Thu: short run
Fri: swim
Sat: short run
Sun: race!
Mon, Nov 16 2009
56m
3200.00 yards
01m 45s /100 yards
5:34 AM
Started a bit late today. I was the first one on the pool deck until right at 5:30, and you know how long it takes me to get in.. ;)
500 w/up
800 - 200k/200p(pull buoy no paddles)/200k/200p
5x200 Odd: 50breast/50free/50br/50 free
Even 50 drill/50fr/50dr/50fr
= the most breaststroke I have done since 1997 - collarbone held up well and it's fun to do my stroke again :)
8x100 odd choice (back/back/breast/free) even free
odd @1:40, even@1:25
39m 40s
9.00 miles
13.61 Mi/hr
6:58 AM
Equipment:
Specialized Roadie
Bike from swim to work.. Love this. Sunrise was 4 mins prior so nice ride. My commute is superhilly, tried to take it easy. Majority is on backroads - which means about 20 turns (not an exaggeration). Slow going with all the stops but a good workout nevertheless.
Avg power 119
Work: 288 kJ
TSS: 38.8 (intensity factor 0.758)
Norm Power: 159
VI: 1.34
38m 30s
9.00 miles
14.03 Mi/hr
4:05 PM
Equipment:
Specialized Roadie
Ride back to pool.. Hammered the hills a bit.
Avg power 139
Work: 327 kJ
TSS: 45.5 (intensity factor 0.834)
Norm Power: 175
VI: 1.26
1. Quite a weekend.. Workouts then a drive to EC on friday night.. Got up on Sat and did the long run, then drove 3.5 hours to Hoboken NJ. Had a great time at my brother's surprise 30th bday party.. Drove back to EC that night (3.5 more hours because of stupid construction).. Slept in a bit on Sunday then we headed to Thurmont (about 45 mins from Slake's) rode what turned out to be an epic ride when the longest ride in 2 months was 2 hours then drove back to EC and then back to Reston. Phew.
2. Ate dinner at the Cozy Inn and Restaurant in Thurmont.. Buffet-style. Haha. I actually didn't eat TOO bad..
3. There are so many awesome rides that can be completed from Thurmont (versions of the civil war century, mtn climbs, nice flat farmland rides). I think it would be fun to do a mini-weekend training trip up there in April.. Maybe the full century (104 miles) on saturday and then a 50 miler on sunday with a longer run.. The Cozy Inn has some pretty fun cottages and rooms where we could stay.. Just an idea.
Sun, Nov 15 2009
4h 12m
62.00 miles
14.76 Mi/hr
Avg HR: 150 Max HR: 175
12:28 PM
Equipment:
Specialized Roadie
55 miles of the Civil War Century from Thurmont, plus an extra 5 miles at the top of the mtn of all ups and downs.. The first 30 miles has the majority of the climbing.. 3007 feet corrected in total. First climb 1000 feet in 7.4 miles (from the start) then some ups and downs and then the 2nd significant climb - 762 feet over 6 miles. It's a good ride to practice pacing. Keep the hills as slow as possible - and we did.. The average after the first ten miles was 10 something miles an hour. Stopped at mile 30 for some more liquids and a snack - then kept going since we were going to be seriously chasing sunlight. We got chased by one dog.. Funny thing is it was a PUG. Hahah
Around mile 40 brought us through Gettysburg battlefield. I have never been there - pretty cool, want to spend more time there..
The last 20 miles were a chore but really glad we got the miles in. Everything hurt when I was done. Luckily it was mostly downhill ;)
Oh yeah - also rode over some covered bridges :) Pretty cool.
Wow that was a doozy of a weekend...
Sat, Nov 14 2009
1h 47m 13s
11.30 miles
09m 29s/Mi
Avg HR: 145 Max HR: 165
10:00 AM
Equipment:
Brooks Launch
Not too motivated at the start but ended up with a nice, but not great run. Hammies tight/sore. Ec to patapsco via river road, then the trail road loop then back to the house.
Beautiful fall scenery including numerous waterfalls. I even saw a twain go by. A big one.
Good night sleep. But nothing like waking up to the sound of the dogs doing trackwork laps around the bed
some pretty inspirational results from FeXY. Two great 70.3 races from Nate and Reid. And Sam and Karolina qualified for Boston at the Richmond Mary this morning.
2009 Races - Running/speed focused:
Late winter/early spring 1/2 Mary
Cherry Blossom 10 miler
Early season sprint (Lake Anna race or VA Run Sprint)
BROAD STREET RUN
Columbia Oly (R)
Summer? Who knows.
Reston Oly (R)
Later Fall Marathon (Philly)
Also check out BT's Super
Discount Area - Discount
codes and special links to save
you lots of cash at many online
retailers.
Actual training
Longer day of work - to make up some hours from yesterday - then heading north for the weekend.
. A really scary thought came to me this morning - oh crap my parents are coming for thankgsiving in less than a week and my house is a wreck. They are staying at the Hyatt across the street thankfully, but I got to fix this house up now. And I will be away most of the weekend with the half marathon. So staying home. Working on the headache first, cleaning, hopefully some yoga. Probably a short run too. 
