Cross Season: 11/21 Boston Cross at Shedd Park 11/28 Baystate Cross 12/5 Track Clinic 12/6 Verge Warwick, RI 12/12 Ice Weasel Cometh
2010: Feb. 13th Sebring 24 hour road bike race? Feb: Hyannis 1/2 Mary March/April: do 2 1/2 Mary ? 6/19 Patriot HIM? 8/? Cranberry Oly- sub 3 9/11 Esprit HIM, Montreal? 9/25 Chesapeake IM aquabike 10/6 IMFL
This week: M: Crossfit T: run/bike W: Crossfit/Swim T: Crossfit/bike/soccer F: Run S: cross race/swim S: run/crossfit/swim lesson
Long term goals
5th IM for my 50th Birthday on 11/5/11 which means 3 IMs between '10 & '11
Above all else need to have fun and find joy training and racing plus be a good role model for my kids
Get to the starting line IMFL well trained and w/o injury. I'd like to execute my plan well given my fitness. More specifically like to have swim gains show in race and sight well; hit my power goals with low VI; run smart and keep pacing consistent and ideally pick up the pace somewhere between mile 18-22 depending. When finished feel I gave my all, executed well adapted if necessary, and be pleased with the result. Time goal is silly to pick now as it depends on training but I'd like to drop a significant amount of time from last two IMs plus conditions effect times a lot.
Fri, Nov 20 2009
53m 43s
14.00 miles
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Equipment:
Gunnar Cyclecross bike
Rode cross bike and legs a bit stiff but felt better as I rode. Bike making strange rhythmic thumping noise not sure what checked tires/wheels twice it may be just underinflated tires as I ride them for cross at about 37PSI and didn't pump up that much more maybe 40 today. Rode a bit on the grass and it felt okay.
Easy run w/Kevin...wore shorts and short sleeve top to nice here in MA to not run today...took it easy due to cross race tomorrow...wanted to get in frequency. Did 5/1 r/w and got faster through out the run.
Lap Data
Lap
Time
Distance
Pace/Speed
1
04m 59s
0.42 miles
11m 48s /mile
2
01m 00s
0.08 miles
13m 19s /mile
3
03m 54s
0.34 miles
11m 32s /mile
4
01m 06s
0.07 miles
16m 28s /mile
5
06m 01s
0.54 miles
11m 06s /mile
6
00m 59s
0.06 miles
17m 39s /mile
7
04m 12s
0.39 miles
10m 47s /mile
8
01m 02s
0.06 miles
18m 33s /mile
9
02m 57s
0.28 miles
10m 33s /mile
Second IM dream of the week...strange I was doing an IM as relay and I was the swimmer.
Racing Cyclocross tomorrow..yah can't wait!
If you read my blog posts often you know this fall I'm focusing on losing body fat and getting leaner which is easier with less training volume and no long workouts I can cut carbs way down which is typically only way I can lose weight. After being a bit obsessive about it weighing and measuring me and everything I ate it wasn't good so I put all scales away November 1 and tried to follow my eating plan and do my best. It was so much better and it made food and diet so less of a focus in my life. Just living and doing my best seemed good.
Well after 16 days I got on the scale and wow I was surprised I was up about 5 pounds. No way could I eat 17,500 extra calories in 2 weeks to make that weight gain fully real. So to keep on with the same idea of working on making food part of life, following my plan, I'm writing down everything I eat, why I ate, what time I ate, how hungry I was, but not counting calories. Hoping this will be an awareness about eating for me is helpful. I have found that I often eat when not hungry and hope this will help.
In line with that I'm reading a great book Mindless Eating: Why we eat more than we think recommended by KOM that is eye opening about why we eat and how much we eat is influenced by things like availability, size of packaging, location of food, and other seemingly silly things but I see truth in it. He is a researcher at Cornell University so it is based on science not stories.
The plan I'm following suggests 80/20 rule. Aim to follow the plan 100% of the time but accept 80%. I want to get to the place that I choose to eat whatever for a meal accept that as the 20% then go back to the plan right away so bad choices don't linger. May be the best way to live in the real world with black/white eating so gray fits in but has a rule too.
Thu, Nov 19 2009
Sports
Soccer
1h 00m
Sport comments: Played keeper and on field short time. Even with running tights and left knee pad I skinned my knee sliding to make a save. Not much action..thought about running today but figured soccer would could count not so much. Fun time with my daughters and their teams so that is good. Mini taper for cross race?
Two nights a year my fitness brings pride and joy to my daughters and tonight is one of them...parent vs. kids soccer games. For a mom in soccer I play goalie pretty well...or so they say. When other kids tell your daughter your mom is good or whatever it is a good thing. Other parents remind me this is my gig..you are playing goalie right?
Playing vs. the U12 and again vs. the U14. I'll be sore tomorrow but it is well worth it...field is hard and bumpy so twisted ankles is the norm.
Plan to ride maybe cross bike to park and do some drills and ride the paths.
Slightly sore from CF...squats are harder than they appear and my muscles/body struggle with doing them correctly as they are non linear like s/b/r are. Coach told me last night you are plenty strong enough to do them but your neuromuscular paths need to learn how to do them correctly. Good form I go for that.
Wed, Nov 18 2009
31m 40s
1000.00 yards
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7:58 AM
Yes the pike swims....3x in 5 days
300 yds: Warmed up pull bouy/band focused on catch
~400 yds: Focused on left side breathing so did 2R, 2L down then free bilateral back
300yds: pull buoy/band breathing bilaterally
Thinking that my elbow dropping issue starts with my recovery and shoulder position as my arm enters and extends in the water after recovery. Plan to start swim lessons yet again for another winter with coach Jacki in next few weeks.
Watched others swim stroke, one caught my eye as she had choppy stroke, and counted the strokes of a women swimming 35-36 per 25 yds...she gets out in a speedsuit and my mind thinks IM Cozumel? She walks by and I ask her and she is doing Ultraman in Hawaii. Today's workout 6 miles, 4.5 hours in the pool..yikes..turns out she is someone I used to ride with
Figured out part of my training rhythm I've had is normal am workout was swims plus mornings are chilly here so have been waiting to run or bike.
Sports
Crossfit
1h 00m
Sport comments: Warmup: 10 sit ups on
1K Row
Strength/Speed:
Back Squats 10x2 @65-70% Max
Worked on form with Josh after doing some with another athlete doing 45# then 65# practiced dropping it if needed
30 seconds of rest between sets, focus on bar speed on all 10 sets. Always maintain proper form.
WOD: 14:48
3 rounds, 1 minutes rest in between rounds of:
Farmers Walk -25# weight each hand 2 Length of gym and back. If weight is placed down, 10 burpee penalty.
Bear Crawl - length of gym and back
15 Manmakers 10#, did push ups on my knees
Worked with Josh on proper squat technique as I tend to have my knees not go wide enough and need to go lower...
Four Focus points...wide knees, depth of squat, weight on heels, and ???
Short technique focused swim after drop kids off at school & Crossfit in evening
I had an IM dream last night...wow this is way to early to have one
Yesterday's picture I was 13, today's I think I was 16...I was in Job's Daughter and this is when I became Honored Queen...like hair better at this time in my life...like to get down to be this lean again...
Here I am at 46 at my leanest in recent times......not sure how similar I am to my 16 year old self 30 years later
Ran with Emily as it got dark..fun chatting with my 15 yo daughter. Almost tripped twice with changes in pavement I couldn't see. r/w 5/1
I want to start running more consistently which is more likely CF isn't making me sore and drop run/walk thing for short runs even though I like it.
Sports
Yoga
15m
Sport comments: Yoga after run and dinner, felt good on back and r hip
1
05m 05s
0.47 miles
10m 47s /mile
2
00m 57s
0.06 miles
16m 08s /mile
3
05m 01s
0.47 miles
10m 40s /mile
4
00m 59s
0.06 miles
17m /mile
5
05m 01s
0.47 miles
10m 43s /mile
6
01m 10s
0.07 miles
17m 19s /mile
7
04m 50s
0.45 miles
10m 47s /mile
8
01m 00s
0.06 miles
16m 54s /mile
9
05m 00s
0.44 miles
11m 25s /mile
10
01m 01s
0.05 miles
18m 59s /mile
11
06m 29s
0.58 miles
11m 08s /mile
Picture from either start or end of my 500 mile week bike trip in southern MN when I was going into I think 8th grade 1975 so I was 13 ....look at the spiffy bikes...guess which one is me? No helmets...not bike or wicking clothes...I don't see my red bike with yellow panniers..we carried all our own gear.
^^^ me in white t-shirt
This trip was from when I was in middle school so not at my best
Think the bike on right bottom corner (you just see tiny part of back wheel and yellow panniers) was my snazzy Schwinn LeTour with quick release wheels that cost $145 big $20 more than the standard Schwinn Varsity most kids had, I had a blue Schwinn varsiety that was stolen that might be the bike to the right of me. The LeTour was my second road bike...with my stuff on ground in front of me.
Wondering what the guy in the woods was doing?
I'd like to get back to having athletic body lean like I was when I was 14...not the hair though...I don't think we took showers every day wore regular clothes and undies..yuck!
Mon, Nov 16 2009
05m
0.50 miles
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6:15 AM
Equipment:
Newton Neutral-Red
w/up
13m 19s
1.50 miles
08m 53s/Mi
6:30 PM
Equipment:
Newton Neutral-Red
w/up 800
800 meters in WOD between deadlifts
4:28, 4:28, 4:23= 13:19 for 1.5 miles=8:88 m/m
Sports
Crossfit
1h 00m
Yoga
12m
Walking
30m
Sport comments: w/up sit ups, back extensions on x10
pull ups, dips 5, 3; rowing
hurdle high, hurdles low, super man low, other stuff
Skill:
Ketllebell Clean & Jerk mostly 8KG
5-5-5
WOD: 16:08
For time:
55 pound Deadlift, 21 reps; did light to make sure form was good
Run 800 meters 4:28
55 pound Deadlift, 15 reps
Run 800 meters 4:28
55 pound Deadlift, 9 reps
Run 800 meters 4:23
First regular class..everyone was nice and coach does Primal eating...we are going to talk and hope he can help. I was a bit nervous if I would fit in...everyone was kind and supportive.
Yoga: stretching post CF
Crossfit moved over weekend and contractors are doing work on building so 9am classes are canceled for week...so only option is going PM.
Run am/lunch with BT women friends/crossfit pm?
Starting to figure out flow of training so I can get into a rhythm and consistency...thinking starting up with a coach before year end.
Thought of doing Plymouth IM Aquabike in prep for IMFL (ocean swim and IM bike) but they aren't holding race in '10 which means probably do Cranberry and then do Esprit HIM in Montreal which is flat and windy HIM similar to IMFL. Maybe look at another IM aquabike.
Thinking of doing: 5/2 Sheriff Sprint I've done last 3 years 6/19 Patriot HIM 8/29 Cranbery Oly-big MA BT gathering 9/11 Esprit HIM in Montreal..flat and windy 9/25 Chesapeake Man Aquavelo IM distance 11/6 IMFL-registered
May do another sprint or oly added in there..not sure I'd do both HIM and IM aquavelo in Sept.
I was able to complete the on line registration for IMFL today..all done with registration, now the fun stuff starts to train and get ready.
Your registration is complete!
You will receive an email in the next few minutes confirming your registration.
Purchased at: November 16, 2009 06:14 AM Event Confirmation #: 20181021-
Event Name: 2010 Ford Ironman Florida
Date & Time: November 06, 2010 07:00 AM Location: Panama City Beach (map)
Sun, Nov 15 2009
36m 23s
1300.00 yards
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5:20 PM
Met my swim coach Jacki to try out the techpaddles that teach EVF swimming. I found that it helped me hyperextend my shoulders and get that EVF early and felt slightly different once my arm/hand reached my hip by making me rotate more..coach said I was making my stroke to long as she is big on using power part of stroke and not making it long.
I did some swimming with paddle then took them off and could feel a difference.
I'm probably going to do a block of swim technique focus and work with Jacki with probably two main focus points bilateral breathing that fixes most of my unbalanced points in swimming and EVF swimming.
I'm happy with my training this week..yes not much..yes still do not have flow of training plan that is easily duplicated weekly down, but had really good bike and run this week that makes me optimistic that progress will be made plus Crossfit isn't making me as sore. I do like the idea that it will help me develop functional fitness not just s/b/r fit. Plus I think I'm ready to start swimming again..it's all good.
Hope to bike or run before soccer then before dinner meeting with my swim coach to briefly try out some new techpaddles she thinks may help me get the feel for the catch better.
Planned to race Plymouth cross today but missed deadline to register on line which works out since HS soccer was rescheduled and Kevin flies out mid day I couldn't make it.
Sat, Nov 14 2009
20m 54s
800.00 yards
-----
3:00 PM
Warmed up 250 band/buoy
Drills focusing on bilateral breathing
Did 2R, 2 L some lengths and some 2R, 4L other lengths with 25s of free mixed in...feeling better balanced and more comfortable left breathing
c/d band/buoy
I need to get back to swimming and need to ease into it..meeting with my swim coach briefly tomorrow night to try out a new type of paddles to see if they help me.
It was fun to go to Y with Kevin and Libby who both swam
29m 54s
2.67 miles
11m 12s/Mi
3:45 PM
Equipment:
Newton Neutral-Red
5/1 run/walk
started at 5.5 which is 11 m/m
next few 5's did 5.7 10:30 m/m
Finished last one at 6.0 and increased to 6.7 so 10m/m to 8:47 m/m
My run feels good even with out that much running...hmm wonder if I got lulled into slow running with IM training
Sports
Yoga
12m
Sport comments: Standard post run stretching..legs are feeling better and more normal
Just a tad sore today..making some progress on not getting as sore after each Crossfit session. Next week I'll get into normal routine going 3x a week M, W, Th which should hopefully get my other training more organized.
Pouring outside and older girls have HS soccer championship this morning..should be fun to spectate. Rescheduled until tomorrow which conflicts with travel soccer.
Plan to run and maybe swim today plus have Kevin's work Holiday party tonight
Actual training
Lap data
