January 9, 2012: Pushup Puke Zone…1 hour strength training
Upper body and core Monday. Some I enjoyed more than others; some tough stuff today.
It was the walking pushups on weights while connected to the Vertimax I thought would send me over the edge. Then it was the bane of my TRX existence: bicep curls from the Bosu. Yeah, it doesn’t sound hard but it’s curling biceps while bringing body into tabletop position. Basically lifting whole body weight while engaging core, keeping arms at curl instead of row (guess which I like better). Oh, and remembering to breathe.
But no, those were just the pain teasers. It was this set that put me in the puke zone:
pushup beside Bosu
pushup with one arm on ground, one on Bosu
pushup on Bosu
pushup with one arm on ground, one on Bosu
pushup on ground
Rinse and repeat (meaning go back the other way and do that times 3)
Those made the 5 sets of flying pushups taste like candy.
I constantly hear “Skibba, get your butt down” while doing pushups. I told her today “I think you forget I am asstastic. It’s a big ass. It just looks like it isn’t down” She did not buy that…
January 8, 2012: I do it alone but I like it better with a partner…2 hour bike trainer
Had to work today so hitting bike class wasn’t an option but still had to ride. First trainer ride at home. Really like doing it with a group better. Garmin issues again. HR read 36. 36. That means I would be frozen or hibernating, yes? I know this workout was not as intense as it would have been if I’d been at class but the box is checked….
January 7, 2012: Took it outside…cycling 1 hour
Took it outside and it might have been a bit chilly (or I needed another base layer) but rideable days in January are few and far between and fresh air does a body good. I knew I couldn’t match the intensity of Coach’s brutal trainer classes but did want to get most out of ride so I went on my incline/hill loop. Throwing factors of heart rate, cadence and aerobars in made it a little different than past rides on this route.
A few things on this ride:
staying in zone 3 outside is hard
coasting lowers your heart rate (thank you, Garmin, for the beeping)
trying to stay in zone 3 and have cadence at 85…how does that work?
mileage is lower due to staying in zone 3? (freakin type a…)
runners who run in the bike lane, i am good with. i do it myself. runners who run in the bike lane who do not recognise i am car and can run your ass over so freakin share the road? that i am not good with…
the guy raking leaves was counting the times i looped around…wonder if he thinks something bad happened to me when i wasn’t Carly Simon at him (coming around again)
This was my first ride on my aerobars outside so I practiced on being down and staying in zone 3. Going up the inclines were not an issue. Going down? That was a little scary. Just going to take practice moving hand from bars to gears and brakes.
I desperately want a Tri bike now so if y’all “donate” $10, you will make a very very happy Skibbathlete. I’ll get that paypal account set right up…
January 7, 2012: Things are not always what they seem 3.87 mile run 40 minutes 10:20 pace
A)There is a reason I am a freak about my plan
B)If I could cut my head off, I’d be a better athlete (yes, I even wrote a blog post on it)
Today was my “warm up for 5 min, run as hard as you can for 30 minute, cool down for 5 min” run. I have been very anxious about this run. With no speed work since September due to injury and taking the month of running, I was so nervous to see where I stood, well, ran. Did I mention I was nervous?
First few steps in, my hamstrings were already crying. Definitely feeling yesterday’s big leg workout. (which is why I do not like to deviate from my plan). I set my expectations low, said to myself “this is why you are training, to improve, to workout the kinks now, flexibility is just going to be part of it.”
Apparently I need to up my omega 3 intake because I warmed up for 10 minutes instead of 5. I set Garmin to display time only so I wouldn’t be a freak about pace. This was truly about leaving the mental blocks behind and pushing it out. When it hit the 10 minute mark, I said “HTFU, hammies, we’re doing this thing…”
I will tell you I had all the old tapes in my head about my running. Had already planned my post run speech to myself about “cut yourself some slack. you’ve been working hard all week. you just beat the hell out of your legs. you aren’t a fast runner” and had the new one “why did you think you could take on 70.3 again.” Processing all of that while I ran.
At the 32 minute mark, I realised I had jacked up the warm up/cool down piece and decided to just push it out…the point was the 30 minutes of hard running. I was in the puke zone that last 6 minutes. 39th minute would have been blow chunks city had there been anything to blow. Hit 40 and turned off workout. Walked home the rest of the distance as I reviewed my time…
How shocked am I at this run! Here are my laps:
mile 1 12:13
mile 2 9:59
mile 3 9:14
mile .87 8:33
I was pretty sure there was a satellite mix up with someone else’s Garmin. I don’t run this way. I don’t. Not this girl. Maybe it’s been there all along and my own mental limitations have held me back. Maybe it’s taking that time off, letting my body rest from the constant pressure I put it under when running both mentally and physically. I don’t know…
What I do know is I am fucking stoked about this run. The very last time I felt this good was back in September when I ran 6 miles and averaged 10 minute miles. That is a long time to go without feeling good about a run. Too long…
I am not naive in thinking I will be able to put out runs like this consistently but now that I see what I am capable of, I know my mental issues with running have to be eliminated. I can do more than what I think I can…it’s getting my head in the right space to do so. (off to refuel and get my bike in…yes, it’s one of those days!)
January 6, 2012: Flipper Friday. Ok, not really…1700 yard swim
Wanted to ride but client meeting ran long and by the time I could the wind had picked up so off to the pool to check that box.
Felt so much stronger tonight! Totally forget I need to learn to breathe right so glad that written into my plan. And yes, was it hard! Pretty sure that’s when the lifeguard decided to pace me. I looked like a dog paddling freewannabe fool.
When I finished, guy who was chillaxing in the next lane, who did not swim the entire time I was, said “you were really swimming.” what I wanted to say was “you might try it” “How many laps did you swim?” ummm, math=hard. When I responded “1700 yds” and he asked “how far is it up and back” I knew he was a one of those “maybe if I try trolling somewhere new, I’ll get lucky” kinda dudes. Guess if I get desperate enough…
warm up: SKIPS 100 each
high elbow finger tip drag drills 3 x 200
swim 200, 150, 100, 50 swimming faster each 50 with 10 sec rest interval
cool down: swim 100 focus on rolling and bilateral breathing
(oh, i might have glanced at the clock on this one. let’s just say time was greatly improved from monday…on the way back to being a pseudo mermaid!)
January 6, 2012: Legs and core galore…1 hour strength training
Big leg day is my favourite day. Normally. Adding biking back into the mix *might change that. Quads and hamstrings were like “hey. ho. what the hell is going on here?”
3 sets each :
12 double leg hamstrings, single legs of 12, 10, 8, 6, 4, 2
20 leg raises
15 leg sled (yes, still my favourite)
20 hanging leg raises
30 calf raises
10 squats on Bosu followed by 10 wide leg squats with knee lift
20 situps (freakin’ 80 situps…I wanted to die even with all the core work I do. Actually fell back down during last set. Core said “we are done here, Skibba”)
20 runners on Bosu
20 runners with hop on Bosu
5 pushups with burpee (and what the hell was this move)
Pretty sure that was all…
January 5, 2012:Running in zone 3, of my bike heart rate zone 4.86 mi run 01:02 12:45 pace
Coach told me I would have a hard time staying in zone 3 for my run, I would probably have to walk some. “That’s ok. I can do this.” It was easy to get my heart rate up and get going…so happy to be out running again.
First time on running route since last 6 miler before Vegas and it was like being with an old friend. Beautiful evening out. Effortlessly running. I couldn’t ask for more…even thought “when I become an ultra runner, I will run in zone 3 because I feel like I can run forever…”
When Garmin lap alert went off, I was a little surprised to see pace but thought “hey, this is zone 3” Honestly, I am so happy to be out running I wasn’t even frustrated to have to stop and walk to get heart rate back down.
Looked at distance when I arrived home and that’s when I got a little concerned. I was running 6 miles in an hour, this is only 4.86. Pulled out heart rate card and lo and behold, I ran in my bike zone 3! No wonder it was so effortless! Positive last night’s run was *not zone 3, even as tired as I was coming off the bike.
What a freakin’ dork…I’m such a rookie. Silver lining is a)figured it out on this first long run b)good i am having to run in zone 3 coming back from the Vegas death plague instead of pushing myself on pace and being frustrated. Welcome to Tri, Skibba!
January 4, 2012: Brick and first run of 2012…thirty minute run
This was my first run since Vegas…an entire month without running. I know that sounds ridiculous but truly believe that I needed it to get my head right after the Vegas nightmare.
Even though the bike kicked my ass, it felt sooo good to run! My Cadence still gave me a shoegasm when I put them on. Didn’t mind running on tired legs. The cool night air felt amazing after the sweatiness of the gym. Didn’t look at pace or distance…just ran until the 30 minutes was up. I know I was slower trying to stay in zone 3 and looking would have just frustrated me. Being in the zone will have a whole new meaning for me now…
Happy to be running. Happy to be pain free. Happy to be back at it…
January 4, 2012: Interval trainer rides are not for pussies…1 hour bike trainer
I thought this was a two hour ride but I only had an hour. Let me tell ya how happy I was when the hour was over…holy smokes, this kicked my ass! Tonight was my first official heart rate ride. Would really like to know why y’all didn’t tell me how it would be to stay in zone 3? I mean really, where is the love, people?
Intervals and drills…beginning to see a theme here. She had us stand, pretend we had our favourite glass of wine on our heads and we could not let it spill or fall. Reminded me of walking around with books on my head for posture. Worn out.
(Garmin as usual was wonky most of the ride (this is the new one) so that was frustrating…I will have to contact them yet again as this is integral to training. I want to get this right!)
January 4, 2012: Letting go a bit
I got very caught up in running performance time in 2011. I would read my friends’ speedy times and think “Freakin’ A! How do they do that?” “I am such a slug” “I will never be fast” I joked a lot about being a slug runner when inside I was beating myself up over it. When someone would say “2:15 half is your goal? That’s nothing” I wanted to throat punch him…my best time was 2:31. Knocking 16 minutes off seemed impossible…
I had set Vegas as my 2:15 goal race. I knew I could do it. I had the perfect plan. Ankle sprain occurred early during training and was reduced to only getting in long runs. While I had to work at not kicking myself over time (and there was a lot of kicking), I was happy to be able to get to run. No speed work. No hills. It wasn’t ideal but I was able to complete the race.
While I do want to improve running time, I am no longer judging myself against anyone else. We are all at different places. Some of that is due to time in the sport, some due to varied workouts, some due to natural talent.
So tempting to say “Why can’t I do that” “If I was ‘built like a runner’ instead of a wrestler I’d be faster” “Why is she complaining about that time? I would *kill for that?” instead of being where my body is today, doing what it I can to take it to the next level without being impatient, being thankful my body allows me to do these sweaty, time consuming “idiot” things I love to do (well, for the most part love).
There will always be someone faster amazing me.There will always be someone slower desiring to be at *my pace. Pushing myself towards improvement but remembering to celebrate my own ability…and to remember #ilovethisshit #thisisfunthisisfun
January 4, 2012: Checking the boxes…1300 yards swim
Between feeling guilt of not getting run completed from oversleeping then headache combined with late night of watching Hokies lose yet again to a team they should have pummeled mixed with Kid’s coach scheduling last minute 6 am basketball practice, this swim was destined to not happen. Took Kid to practice then actually went home and back to bed to get an extra hour of sleep since I have two hour bike ride and a run tonight. “I can make it up on…”
That’s the thing about training for 70.3. There is no “I can make it up on…” I laid there trying to figure out when. Already struggling to plug yesterday’s long run in. It is truly about being disciplined and committed to the training schedule. Yes, life things will happen but staying up late it just not in the plan. Quality sleep is more important.
I pulled my ass out of bed and went to the pool. I now only had time for the 1300 yd swim instead of the 1700 I had planned to do. I felt much stronger in the pool than I did Monday night. Mixing drills with free, I focused on form.
Really wanted to being doing the underwater dolphin swimming guy next to me was doing but that isn’t one of my recommended drills. Was waiting for him to play tea party next.
And no, there is no time listed for this swim because I actually did *not time it since coach said not to; this is about getting the distance in. Yes, there is a first time for everything…hope y’all have a great day!
January 3, 2012: Oversleeping and stress headaches are not in my training plan. I looked, I really did.
January 2, 2012: I Need Some Gillyweed…1500 yards 40 minutes
First swim since September and man, did it show. Did drills of closed fists, no arms, finger tip drag and catch. On the catch, pictured my nice form in the mirror while on the swim machine. Sadly, it did not translate so smoothly to the pool. One of my big goals for the swim is to improve my catch. Just keep hearing Victor Melling in my head “and glide…”
3 sets of 300 with 10 second rest between sets.Threw some backstroke in because I missed it so. For comparison, I looked at a swim from September…1600 yards in 25 minutes. Yep. Time to channel my inner mermaid and put her to work.
January 2, 2012: A Little Goal Setting
been looking at other people’s 2012 training goals…guess mine indicate i am a freak and in need of therapy:
1. remember i enjoy training
2. do not let performance aspect ruin joy of training
3. do not beat myself up over a less than performance…what was positive about it (and of course, what can i do next time…damn type a!)
4. listen to my body
5. complete my first 70.3
January 2, 2012: Out With The Old…1 hour strength training
Today was first day of not lifting heavy. I remember how hard that first session was…such a change in strength from when I began. Especially in upper body and core.
Mix of upper body and core work today. Weights and TRX with some Bosu work. Still detest (yes, detest) the Bosu burpees but can actually do them now without the little catches I had previously. The resistance band around feet while in pushup position on Bosu and doing jumping jack feet was not pretty. There are reasons I don’t dance…
Excited for this new phase of strength to begin…
January 1, 2012: And Away We Go…2 hours on bike trainer
Today was my first group session on the trainer and I will say it was much better than doing it solo. Two hours led by Trainer…no rest for the “ah, hell, why not?” Cadence could never be under 80 (which *is easier indoors). Saw familiar drills from outdoor training but man, they were much harder indoors! Keeping cadence over 100 for time, timed standing drills and one legged drills and some other ugly things which I know will only make me a stronger cyclist. This is going to be a whole new world of pain, baby…but you know how I like that.