Harder to Kill and More Useful in General

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Tuesday - May 22

Swim

1h 22m
3608.92 yards
02m 16s /100 yards

Adv/Int workout
W/U 400
3x250 pull on 4:50

Main Set:
(2x100 - 50s, 50drill) on 2:15
2x (2x150 stroke on 3:40
(1x300 on 6:00) did the 1st in about 5:37, 2nd in about 5:47

Kick: 6x75 (25 easy, 50 fast) on 1:50

100 W/D

I felt OK tonight, but think I'm getting slower. I didn't even come close to making the times on the pull or the stroke sets. The others I made the time with anywhere from 10 to 20+ sec to spare. I really need somebody to swim WITH. Not too many people there I think I could match up with, though.

I think I've really lost a lot of upper body strength. I blame that on no more kickboxing class! I need to find an alternative class. I really don't like lifting weights.

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Monday - May 21

Run

1h 00m
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(Raise LT
Race Specific
60
10 minute warm-up, start out slowly and build to Zone 2. After 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes.)

These instructions were so detailed I actually carried a little sheet of paper with me to remind me what I was supposed to do, and what HR I was supposed to be in! My legs were definitely tired from the weekend, but I am determined to get as much of this week's workouts in as possible. By the 2nd main set interval I was feeling a little more peppy. The last interval was really tough.

A mama goose hissed at me as I ran past during my last interval. You should have seen me jump!! And as I was crossing the lift bridge to come home the horn began honking indicating it was getting ready to go up! Luckily the "bridge master" waited until I was off!

Sport

Stretching
10m

I guess I'm pumping my graphs! :)

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Sunday - May 20

Run

31m 34s
3.10 miles
10m 11s /Mi

Ran with Aunt Debbie in her first 5K race, and, according to her, her last! Ha!
I think she did great! Heck, she won her AG! Double Ha! Just hang with me and I'll hook you up with some hardware! :)

Yellow Jacket Racing is KILLING me by not posting the splits yet!! Don't they know I NEED them?!?

RR posted!

RACE DAY: Medved Lilac 5K

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Saturday - May 19

Bike

1h 11m 21s
20.00 miles
16.82 Mi/hr

Combined time of 2 bikes
B1: 35:23
B2: 35:58

Run

40m
5.00 miles
08m /Mi

Combined time of 3 separate runs
R1: 16:27
R2: 8:27
R3: 15:06

Sport

Transitions
02m 39s

4 separate transitions
:45, :42, :31, :41

I made it!! I survived!! I did better than survive!! I'm so flippin' pleased with my race!! It probably couldn't have gone much better.

Time: 1:54:09 (sorry Ridgelake!! - not really!) ;)

1st in AG too! (I think there were only 2 of us in my ag, though!)

Regardless, I came home with a cute little trophy! :)

RR will come later tonight probably after Yellow Jacket posts the splits.

I think my first 10 mile bike avg was 16.6, and then I think it was faster the 2nd time 'cuz the bike computer had the new average at 16.8 (I didn't clear it out for the second bike portion)!!!!!!!!!

WOOOO HOOOO! That's what I really wanted to see - if I'd improved my cycling skills, speed, etc. I was really proud of myself for how I did on the bike. I actually FELT stronger on the second bike leg!! It was awesome!

RACE DAY: Rochester Spring Classic Duathlon - F1 Format

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Friday - May 18

Feeling better today. Got in bed by 9, asleep by 9:30. A decent night's sleep, even though Bryn seems to have regressed and has been getting back in bed with us in the middle of the night. I thought we had the problem solved, but she's a persistent little person.

I'll pick up my packet today for tomorrow's du. So far I'm not nervous about it. I've told myself that it's just a training session. No pushing myself to nausea! My goal will be to relax and focus on me, not the others (who will be passing me left and right on the bike, but I don't care....) I don't want to push it too hard on the runs. Especially the first 2. I think I'll wear the GPS so I can see what my run pace is. I don't want to go over an 8 min run (preferably an 8:30) for the first 2 miler. The second run, a 1 mile, I'll take it easy too because this year I have to GET BACK ON THE BIKE!! Last year I just did the sprint and was done after the 1 miler.

I don't have any particular strategy on the bike - just to survive. I'll probably push myself as much as possible on both bike parts and only really push myself to run on the last 2 mile. I remember really struggling during last year's 2nd run, so it will be interesting to see if I've improved at all. I hope to have something left in the gas tank for the last 2 mile so I can pick up the pace to the finish line!

Another goal of mine is to work on my nutrition during the race, but I don't have a strategy for that yet. That's an area where I really don't know enough about it yet. It seems many people eat gels, but seriously, every time I try one I think I'm going to vomit, so that's not an option. I might have an extra water bottle at transition with some sort of powerade mix in it and down some of that before I leave. We'll see. It should be interesting to say the least!

MY GOAL TIME: 1:57:22 (1 sec faster than Ridgelake's time last year!!)

11:45: Picked up the du race packet! Fleet Feet does a fantastic job with these things! You should see the shirt AND hat AND water bottle in the bag! I paid $35 reg. fee but I'm sure the Asics shirt would retail for at least that much. I don't usually wear hats, but I'll consider wearing this one. It's a nice mesh runner's one. They are both orange too, which I like. I just wish I'd asked for a large shirt instead of the medium...

Tried to reg for the Lilac 5K too, but they (Medved) don't take debit/credit cards for it, and I never have cash. Guess I'll be back there later today!

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Thursday - May 17

My plan has Thursdays built into it as off days and I think I'm going to follow that today.

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Wednesday - May 16

Bike

1h 05m
15.56 miles
14.36 Mi/hr

Put bike on trainer, because I wanted more control over the hill intervals, and was too lazy to put the bike on the car and drive to Mendon Ponds, which is probably where I would have needed to go. Had the bike in the hardest gear and the trainer on resistance #1 for the "hills." Did an extra "hill" (9th) for the heck of it. Rested 2' in between each one.

(Bike Hill Repeats
Strength
65
WU: 15'
MS: 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15')

Run

24m
2.52 miles
09m 31s /Mi

After a t-shirt change (I was dripping with sweat after the bike), potty stop, and phone message listen, I went out for the run. It was chillier than I realized so I came back after a couple of min and got a jacket. My left calf muscle seemed tight so I stretched it a bit then went back out.

(Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2.)