If focusing on your limiter is the way to go, then August should be considered a big success for me. I logged my biggest month ever on the bike, wrapping up with 824.76 miles over 54:37:28. I only logged 845.96 miles in all of 2008. Things have definitely changed.
I had a moment yesterday on my final ride where I realized my preference may be shifting from running to biking. Some of this may be influenced by my injury and the fact that running caused it, but some is from having had the chance to get over my crash, stretch beyond my comfort zone and rediscover why I ever started biking in the first place. We did yesterday's ride late in the day and everything was different. The light was especially striking and I can't remember a time I've felt more at peace. I have a healthy fear of crashing and respect that biking can be a dangerous sport, but I'm no longer afraid.
I'm thinking of dropping out of my fall marathon just days after I signed up for it so I can focus on recovery and get back on my bike and work to improve before next season. It's taken me more than six years to get here, but I finally feel ready to try.
My foot was feeling about 90% this morning and I'm much more optimistic for the race. I started taper today with rest and another ART session which has already helped even more. I'm hoping I'll be able to test the foot with a jog by mid-week, but am more than happy to reserve any real running for race day. I'll have 26.2 miles to figure it all out.
August 31, 2009
August 30, 2009
That's All Folks
Today was my final long ride in Ironman training, marking the end of a seven-month journey. I still have light training to do, but am officially in taper so my life is about to drastically change. I'll be able to sleep until 7, stop carrying a huge bag of training gear everywhere I go and have one weekend where I won't be on my bike for endless hours.
So how do I feel about it? I'm experiencing mixed emotions. I wanted to arrive at taper looking forward to resting and recharging, but instead I've arrived battling an injury that could crush my Ironman dream. I've babied my foot and seen dramatic improvement since Friday, but if the race were tomorrow, I wouldn't be able to do it. I am thankful I have two weeks to keep on the path to recovery and I'm trying to stay optimistic. On the flip side, I'm incredibly proud of what I've accomplished. When I set out to do this I promised myself I'd give it everything I had and I did. I have no regrets and even surprised myself with the level of commitment I made. It has been incredibly rewarding.
I spent the weekend riding on Long Island with a friend so it made it feel less like work and took my mind off the challenges. I wasn't feeling 100%, particularly on Saturday, but I definitely felt good and don't feel I've lost any fitness. My foot was relatively pain free today and I was able to take some normal steps with my heel on the ground. I'm hoping to continue seeing improvement each morning.
I'm not sure what I'll do with all this free time. Maybe I'll embrace it and get the rest my mind and body desperately need. Or maybe I'll settle into taper madness by Wednesday and wish I had a six-hour ride on the schedule. It should be interesting to see how things go.
Biking (Saturday)
Distance - 32.41
Time - 2:07:48
Biking (Sunday)
Distance - 71.28
Time - 4:38:27
So how do I feel about it? I'm experiencing mixed emotions. I wanted to arrive at taper looking forward to resting and recharging, but instead I've arrived battling an injury that could crush my Ironman dream. I've babied my foot and seen dramatic improvement since Friday, but if the race were tomorrow, I wouldn't be able to do it. I am thankful I have two weeks to keep on the path to recovery and I'm trying to stay optimistic. On the flip side, I'm incredibly proud of what I've accomplished. When I set out to do this I promised myself I'd give it everything I had and I did. I have no regrets and even surprised myself with the level of commitment I made. It has been incredibly rewarding.
I spent the weekend riding on Long Island with a friend so it made it feel less like work and took my mind off the challenges. I wasn't feeling 100%, particularly on Saturday, but I definitely felt good and don't feel I've lost any fitness. My foot was relatively pain free today and I was able to take some normal steps with my heel on the ground. I'm hoping to continue seeing improvement each morning.
I'm not sure what I'll do with all this free time. Maybe I'll embrace it and get the rest my mind and body desperately need. Or maybe I'll settle into taper madness by Wednesday and wish I had a six-hour ride on the schedule. It should be interesting to see how things go.
Biking (Saturday)
Distance - 32.41
Time - 2:07:48
Biking (Sunday)
Distance - 71.28
Time - 4:38:27
August 28, 2009
Focused on Recovery
Similar to the way I approach most things in life, I'm aggressively working toward recovery from this poorly timed injury. I woke up feeling much the same and decided to try to see a podiatrist. One had been highly recommended by my ART therapist. He is an Ironman himself and has treated many others with this same injury right before a race. The catch was that he was leaving tonight for Colorado so I didn't bother to call until noon and even then, it was to get a referral. But to my surprise, he said he would fit me in so I jumped on the train and got there as quickly as possible.
He confirmed it is acute plantar fasciitis, not at all uncommon and not the end of the world. He was really confident I would be in good shape for the race. He injected my foot with cortisone, gave me a night splint, put me on crutches and wrote me a prescription for an anti-inflammatory. He agreed with my coach that I can bike as usual and just said to baby the foot for a few days and let it heal.
I'm feeling a little more optimistic, but can't chase away the voice in the back of my mind that keeps saying "DNF." I've never had a DNF and if my first is at my first Ironman, I'll be destroyed. But I'll be even more destroyed if I don't try. So I'd rather try and fail than wonder what may have been.
I biked 1.5 hours today and felt good. I swam yesterday and biked for an hour, so I'm doing just enough to keep things going, but I'm also taking it easy. If the hurricane doesn't ruin the day tomorrow, it will be my final long ride before the race.
He confirmed it is acute plantar fasciitis, not at all uncommon and not the end of the world. He was really confident I would be in good shape for the race. He injected my foot with cortisone, gave me a night splint, put me on crutches and wrote me a prescription for an anti-inflammatory. He agreed with my coach that I can bike as usual and just said to baby the foot for a few days and let it heal.
I'm feeling a little more optimistic, but can't chase away the voice in the back of my mind that keeps saying "DNF." I've never had a DNF and if my first is at my first Ironman, I'll be destroyed. But I'll be even more destroyed if I don't try. So I'd rather try and fail than wonder what may have been.
I biked 1.5 hours today and felt good. I swam yesterday and biked for an hour, so I'm doing just enough to keep things going, but I'm also taking it easy. If the hurricane doesn't ruin the day tomorrow, it will be my final long ride before the race.
August 27, 2009
Unfortunate Twist of Fate
I woke up this morning and everything changed. Just 17 days from my Ironman, a nagging injury I've been battling for over 1.5 years came back in a huge way. I was unable to put any weight on my left foot due to severe plantar fasciitis pain. Walking was nearly impossible and completing an Ironman seemed unfathomable.
I spent every moment of free time looking for solutions. The last time my PF became acute I ended up taking a four-month break from running. Since I need to be able to run a marathon in a little over two weeks, I don't have the luxury of time. I had an ART session, which helped tremendously, but unfortunately the relief only lasted a couple hours. I iced whenever possible and took a high dose of ibuprofen. I talked to my coach and ART therapist about what to do right now to make this better. I stopped and bought a Strassburg Sock on the way home. And I got the name of a podiatrist to inject my foot with cortisone as an absolute last resort.
I'd be lying if I said I wasn't emotionally crushed and disappointed. I spent the better part of the day fighting back tears and finally lost that battle somewhere around Wall Street while on my train ride home. I'm trying not to dwell on the negativity, but rather focus my energy on what I can do to get better and make it to the start on September 13. But I also need to be allowed to be upset. I have trained for nearly 30 weeks and was on track for what should have been a great race. Now I'm wondering if I can even finish.
The good news is that I was able to run 15 miles on this yesterday relatively pain-free. If I am incredibly careful and aggressive in the treatment I have a strong chance of being able to race somewhat normally. I need to be prepared for severe pain and discomfort but I know I can handle that. On the flip side, a few days off running and focus on the treatments might get me back on track. Only time will tell.
I spent every moment of free time looking for solutions. The last time my PF became acute I ended up taking a four-month break from running. Since I need to be able to run a marathon in a little over two weeks, I don't have the luxury of time. I had an ART session, which helped tremendously, but unfortunately the relief only lasted a couple hours. I iced whenever possible and took a high dose of ibuprofen. I talked to my coach and ART therapist about what to do right now to make this better. I stopped and bought a Strassburg Sock on the way home. And I got the name of a podiatrist to inject my foot with cortisone as an absolute last resort.
I'd be lying if I said I wasn't emotionally crushed and disappointed. I spent the better part of the day fighting back tears and finally lost that battle somewhere around Wall Street while on my train ride home. I'm trying not to dwell on the negativity, but rather focus my energy on what I can do to get better and make it to the start on September 13. But I also need to be allowed to be upset. I have trained for nearly 30 weeks and was on track for what should have been a great race. Now I'm wondering if I can even finish.
The good news is that I was able to run 15 miles on this yesterday relatively pain-free. If I am incredibly careful and aggressive in the treatment I have a strong chance of being able to race somewhat normally. I need to be prepared for severe pain and discomfort but I know I can handle that. On the flip side, a few days off running and focus on the treatments might get me back on track. Only time will tell.
August 26, 2009
Numbers
Ironman training is a bit of a numbers game. Progress and effort are measured in miles, meters, yards, beats per minute, calories, average speed, pace, watts, pounds, body fat percent, and hours per week. Now that I'm just a few precious days from taper, I thought I'd take a look back at some of the numbers that have gotten me where I am today.
Swim: 45 hours; 35 minutes; 15 seconds - 141,699.1 yards
Bike: 179 hours; 24 minutes; 12 seconds - 2,514.64 miles
Run: 96 hours; 16 minutes; 36 seconds - 641.45 miles
100+ mile rides: 6
13+ mile runs: 16
Bike Miles in August: 692.32 so far
Average Hours Per Week: 8-12 normal weeks; 20-28 peak weeks
This is just a snapshot of my experience over the last 29 weeks. I still have some big training before I start my taper on Monday, but it's a good time to reflect on everything I've done so far. A blogger friend I follow said this in his most recent post:
Regardless of what happens on Race Day - and a lot of crazy things can happen on Race Day - the fact that we've all gotten to this point in one piece is something that no one can ever take away from you. All those early mornings. The sweat in your eyes. The rain on your sunglasses. The skinned knees. The bee stings. All of that "hay" is in the barn because you moved it there. And that, by itself, is reason to celebrate. Take a minute to do just that. You deserve it.
It reminded me to be proud of my accomplishments and remember to celebrate. This is, after all, a hobby. Something I do for fun. It's been the most challenging, rewarding, frustrating, humbling and fun experience of my life.
My plantar fasciitis caused some issues today but I was able to deal with it and get in a solid day of training. I have an ART session tomorrow morning and am hoping a little work and some patience will get me to the starting line in good condition. I took an unplanned rest day yesterday to enjoy a little non-tri life. I have no regrets. I need to be able to wake up on September 14 and feel good about the choices I've made, including all the things I had to sacrifice to fit the training in. I'll never truly know if I've done enough, but I know I gave it my all and that is the most important thing.
Biking
Distance - 25 miles
Time - 1:35:00
Running
Distance - 15 miles
Time - 2:23:54
Swim: 45 hours; 35 minutes; 15 seconds - 141,699.1 yards
Bike: 179 hours; 24 minutes; 12 seconds - 2,514.64 miles
Run: 96 hours; 16 minutes; 36 seconds - 641.45 miles
100+ mile rides: 6
13+ mile runs: 16
Bike Miles in August: 692.32 so far
Average Hours Per Week: 8-12 normal weeks; 20-28 peak weeks
This is just a snapshot of my experience over the last 29 weeks. I still have some big training before I start my taper on Monday, but it's a good time to reflect on everything I've done so far. A blogger friend I follow said this in his most recent post:
Regardless of what happens on Race Day - and a lot of crazy things can happen on Race Day - the fact that we've all gotten to this point in one piece is something that no one can ever take away from you. All those early mornings. The sweat in your eyes. The rain on your sunglasses. The skinned knees. The bee stings. All of that "hay" is in the barn because you moved it there. And that, by itself, is reason to celebrate. Take a minute to do just that. You deserve it.
It reminded me to be proud of my accomplishments and remember to celebrate. This is, after all, a hobby. Something I do for fun. It's been the most challenging, rewarding, frustrating, humbling and fun experience of my life.
My plantar fasciitis caused some issues today but I was able to deal with it and get in a solid day of training. I have an ART session tomorrow morning and am hoping a little work and some patience will get me to the starting line in good condition. I took an unplanned rest day yesterday to enjoy a little non-tri life. I have no regrets. I need to be able to wake up on September 14 and feel good about the choices I've made, including all the things I had to sacrifice to fit the training in. I'll never truly know if I've done enough, but I know I gave it my all and that is the most important thing.
Biking
Distance - 25 miles
Time - 1:35:00
Running
Distance - 15 miles
Time - 2:23:54
August 24, 2009
Finally Ready
I did something over the last few days that I rarely do. I disconnected myself from pretty much everything - this blog, my training log, email - and balanced a huge volume of training with some much needed down time. It felt really good to take a step back and enjoy my hardest training weekend yet as though it was something I do for fun, rather than something I have to do to survive the race.
My big day was Saturday, by far the longest training session I've ever done and the hardest brick on my entire schedule. I biked 116 miles over relatively challenging terrain, then ran 10 miles. My friend rode 74 miles with me so it barely felt like work. The last time a ride felt this way was back in June in Wisconsin. I wish I'd had more of that in my training. I pushed a fast pace on the 10 mile run, averaging 8:39 per mile. I'm not aiming for anything remotely this fast on race day, but I needed to see what I was capable of after such a long ride. When I finished this nine hours of training, I finally felt ready. I remember back in Lake Placid having that moment of clarity where I knew I could do the Ironman, but I wasn't even remotely ready. Now I am, with 20 days to spare.
I'm tired from the high volume, but I know my body is ready for this race. I can't control what the day will bring but I can be sure I'm ready to get to the start and give it everything I have. If that turns out to be enough, I should be in for the most memorable day of my life.
Biking (Friday)
Distance - 50.03
Time - 2:54:00
Running (Friday)
Distance - 3 miles
Time - 26:43
Biking (Saturday)
Distance - 116.48
Time - 7:24:31
Running (Saturday)
Distance - 10 miles
Time - 1:26:28
Biking (Sunday)
Distance - 46.37
Time - 3:12:38
August 20, 2009
Choices
I had an option to make up the missed bike time from Tuesday. I didn't have to, but if I felt up to it and had the time it would have been a solid choice. But at 6:15 p.m. as I walked to the subway, I decided to book a massage instead and was on the table by 6:30 for 80 painful but 0h-so-necessary minutes. A great alternative to 90 minutes on the bike in my opinion.
Massage is the ultimate indicator of just how beat up you are. My back felt fine, for example, but there were some unbelievable surprises lurking. I have never been so tight before, and my back is usually a mess. I asked for extra time on my feet and calves in hopes of alleviating some of my plantar fascia discomfort. While it was mostly painful, there were moments I've never been more relaxed. I really needed it so it turned out to be the best choice.
I did a short, speed focused swim this morning. Attempting to be fast in the water is so unnatural to me and is always a huge challenge. And sadly my "fast" is another person's warm up. I started out feeling somewhat energetic but lost a second or two on each set as I progressed. No big deal. It felt good to do something besides enormous distance for once.
I ran out of time today for all the things I wanted and needed to do. I am about two hours past my target bed time, but such is life. I'm squeezing in a medium ride early in the morning followed by a short, easy run, then I'm driving up to Saratoga for the weekend where I'll do my longest brick ever and the final big workout in my Ironman training.
Swimming
Distance - 2,000 yards
Time - 36:21
Massage is the ultimate indicator of just how beat up you are. My back felt fine, for example, but there were some unbelievable surprises lurking. I have never been so tight before, and my back is usually a mess. I asked for extra time on my feet and calves in hopes of alleviating some of my plantar fascia discomfort. While it was mostly painful, there were moments I've never been more relaxed. I really needed it so it turned out to be the best choice.
I did a short, speed focused swim this morning. Attempting to be fast in the water is so unnatural to me and is always a huge challenge. And sadly my "fast" is another person's warm up. I started out feeling somewhat energetic but lost a second or two on each set as I progressed. No big deal. It felt good to do something besides enormous distance for once.
I ran out of time today for all the things I wanted and needed to do. I am about two hours past my target bed time, but such is life. I'm squeezing in a medium ride early in the morning followed by a short, easy run, then I'm driving up to Saratoga for the weekend where I'll do my longest brick ever and the final big workout in my Ironman training.
Swimming
Distance - 2,000 yards
Time - 36:21
August 19, 2009
A Dream Marathon
After years of distance running and a handful of marathons I found myself growing bored with the sport and needing a new challenge. The Ironman seed was planted, but I had the little hurdle of not knowing how to swim to get over. Then I had my bike crash, and with it came the long physical and mental recovery. Every bit of bike fitness I'd gained was gone along with my enjoyment of the sport. I fought my way back this season, all along trying to figure out how to improve my limiters - the swim and bike. I barely thought about the run, I knew I'd be able to do it as long as I trained. But I think I always assumed I'd try to have a faster bike and end up doing a survival shuffle at some point in the 26.2 miles. However, this past week and the process of laying out goals made me realize that my Ironman will be all about the run. In order for me to have the race I really want, I'm going to need to run a dream marathon. So the sport I'd grown bored with may just be the one that makes September 13 the perfect day for me.
I did my last really long run today. I covered 20 miles at a pace much better than Friday's 19 mile run. It was just as hot and humid so I started earlier and I decided to keep the pace easy and just get through it. I mentally broke it up into four sets of five miles to make it more manageable, and I vowed there would be no stopping this time. No laying on park benches regardless of how bad I felt. But then I ended up feeling good. I tried to keep my RPE consistent throughout, whether I was on a flat, uphill, in the sun or in the shade. I just adjusted my pace accordingly and had some miles slower than others, but in the end I remained pretty consistent. It felt easy. I fell into a “run forever” pace and wasn’t feeling any pain until mile 18, and even then it was minimal. It was by far the most comfortable 20 miler I've ever done. I have no idea why it was so drastically different from Friday. All I know is I desperately needed it and given the run is now my primary focus for race day, it was that much more rewarding.
Central Park was surreal. The massive storm overnight had torn it apart. There was debris everywhere and huge trees down, closing sections of the loop and bridle path. It forced me to weave around and keep varying my course, which I think made the miles fly by.
I followed the run with my biggest swim yet – 4,500 meters, which is over 4,900 yards or 2.79 miles. I was a little intimidated going in, particularly after such a big run. But it felt great and I swam really strong. I only swim in this particular pool occasionally and I swear I’m always faster there. It’s as though it has a current. It’s a little longer so the ping-pong effect is lessened, but otherwise it’s the same as my usual pool. I was in the water for what felt like forever. I was so shriveled when I got out and took about two hours to fully dry out. I covered the distance, which is longer than the Ironman distance, right on the high end of my race goal. If I can pull that off on race day I’ll be thrilled.
Running
Distance – 20 miles
Time – 3:10:51
Swimming
Distance – 4,921 yards (4,500 meters)
Time – 1:33:13
I did my last really long run today. I covered 20 miles at a pace much better than Friday's 19 mile run. It was just as hot and humid so I started earlier and I decided to keep the pace easy and just get through it. I mentally broke it up into four sets of five miles to make it more manageable, and I vowed there would be no stopping this time. No laying on park benches regardless of how bad I felt. But then I ended up feeling good. I tried to keep my RPE consistent throughout, whether I was on a flat, uphill, in the sun or in the shade. I just adjusted my pace accordingly and had some miles slower than others, but in the end I remained pretty consistent. It felt easy. I fell into a “run forever” pace and wasn’t feeling any pain until mile 18, and even then it was minimal. It was by far the most comfortable 20 miler I've ever done. I have no idea why it was so drastically different from Friday. All I know is I desperately needed it and given the run is now my primary focus for race day, it was that much more rewarding.
Central Park was surreal. The massive storm overnight had torn it apart. There was debris everywhere and huge trees down, closing sections of the loop and bridle path. It forced me to weave around and keep varying my course, which I think made the miles fly by.
I followed the run with my biggest swim yet – 4,500 meters, which is over 4,900 yards or 2.79 miles. I was a little intimidated going in, particularly after such a big run. But it felt great and I swam really strong. I only swim in this particular pool occasionally and I swear I’m always faster there. It’s as though it has a current. It’s a little longer so the ping-pong effect is lessened, but otherwise it’s the same as my usual pool. I was in the water for what felt like forever. I was so shriveled when I got out and took about two hours to fully dry out. I covered the distance, which is longer than the Ironman distance, right on the high end of my race goal. If I can pull that off on race day I’ll be thrilled.
Running
Distance – 20 miles
Time – 3:10:51
Swimming
Distance – 4,921 yards (4,500 meters)
Time – 1:33:13
August 18, 2009
Goals and Reality
I finally started putting my Ironman goals on paper and had the first talk with my coach about them. Going through this process really got me thinking about how my goals will match up with reality on race day, making this all so much more real. It's no longer a lofty achievement I've been dreaming about for over a year. Instead it's something I've dedicated eight months of my life to and has been elevated to a status of importance unrivaled by anything else.
The Ironman is something I never fathomed I could physically do until I decided I had to do it. At first it was a total numbers game. I calculated what it would take to make the cut offs and cross the finish line. Then I started wondering if I could do more, so I crunched the numbers again and began imagining better finish scenarios. Finally the training took over and the goals took a backseat while I put everything I had into making myself stronger, more capable and more prepared to tackle this challenge. I learned a lot about myself along the way and to say I've changed is a massive understatement. I'll never be the same again, regardless of what happens on September 13.
I had another minor setback today when I missed a bike session. How important is that when I'm less than a month from the race? I really don't know, but I know it stressed me out. I obsessed over it for an hour before grounding myself back into reality - I'm just an ordinary person trying to do something extraordinary, and ordinary life gets in the way. People keep telling me the fitness is in the bank, the hay is in the barn, that I'm not gaining anymore, but rather maintaining what I have and starting the recovery for race day. That may be true, but it's hard to wipe the doubts from my mind sometimes and I think that's normal. A blogger friend I follow daily said it beautifully in his post today. At least I know I'm not alone.
The Ironman is something I never fathomed I could physically do until I decided I had to do it. At first it was a total numbers game. I calculated what it would take to make the cut offs and cross the finish line. Then I started wondering if I could do more, so I crunched the numbers again and began imagining better finish scenarios. Finally the training took over and the goals took a backseat while I put everything I had into making myself stronger, more capable and more prepared to tackle this challenge. I learned a lot about myself along the way and to say I've changed is a massive understatement. I'll never be the same again, regardless of what happens on September 13.
I had another minor setback today when I missed a bike session. How important is that when I'm less than a month from the race? I really don't know, but I know it stressed me out. I obsessed over it for an hour before grounding myself back into reality - I'm just an ordinary person trying to do something extraordinary, and ordinary life gets in the way. People keep telling me the fitness is in the bank, the hay is in the barn, that I'm not gaining anymore, but rather maintaining what I have and starting the recovery for race day. That may be true, but it's hard to wipe the doubts from my mind sometimes and I think that's normal. A blogger friend I follow daily said it beautifully in his post today. At least I know I'm not alone.
August 17, 2009
Compression Obsession
I realized I've been in some form of compression gear just about daily for the past month or so. My compression obsession started with tights worn the night before a big activity and then for a night or two after to help with recovery. Then I eased into occasionally hiding some form of compression under my clothes at work, usually calf sleeves but I've managed full tights a couple times. Eventually tights became my nightly attire and I can't think of a day recently when I wasn't in them. I even walk around in public in the calf sleeves during a big race weekend. I have different kinds with varying amounts of pressure ranging from mild to medical grade. While I've definitely suffered the inflammation effects of training, I have to wonder - is my compression obsession slightly over the top?
Let's take today as an example. I felt relatively normal this morning after sleeping in my light compression tights. My legs didn't reflect the beating they took yesterday at all. But after a day of heat, humidity, walking around the city and sitting at a desk, my ankles had diminished a bit and my feet felt like sausages. I weighed myself when I got home and sure enough, I was up more than two pounds since this morning and my fluid percent was through the roof. So I pulled out the big guns and shimmied into the medical grade tights, hoping I'll have rediscovered my ankles by morning.
If swelling is the only lingering side effect from huge training sessions, I'll take it. I've been mostly pain free and I feel pretty good overall. I just wonder if I'll have a hard time weaning myself off the compression when the race is over. I'll need to rediscover loose-fitting clothing and PJ pants until I'm reunited with compression in the start of my next season after the New Year.
Let's take today as an example. I felt relatively normal this morning after sleeping in my light compression tights. My legs didn't reflect the beating they took yesterday at all. But after a day of heat, humidity, walking around the city and sitting at a desk, my ankles had diminished a bit and my feet felt like sausages. I weighed myself when I got home and sure enough, I was up more than two pounds since this morning and my fluid percent was through the roof. So I pulled out the big guns and shimmied into the medical grade tights, hoping I'll have rediscovered my ankles by morning.
If swelling is the only lingering side effect from huge training sessions, I'll take it. I've been mostly pain free and I feel pretty good overall. I just wonder if I'll have a hard time weaning myself off the compression when the race is over. I'll need to rediscover loose-fitting clothing and PJ pants until I'm reunited with compression in the start of my next season after the New Year.
August 16, 2009
A Changer
Back when I did Horribly Hilly Hundreds, my coach told me it would be a changer - a workout that would change me either mentally or physically and I'd be able to do more after it. Today's ride fell into that category for a few reasons. It was the hottest day of the week, it was super hilly thanks to my skillful routing, and it was the longest ride I've ever done alone. It ended up being one of my slowest rides, but it felt like a huge accomplishment. It was a very long day filled with a million thoughts and observations. Here are a few I can remember:
I leave you with a glimpse of Harriman. It made a hot, humid and uncomfortable ride totally worthwhile.
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Biking
Distance - 99.30 miles
Time - 6:49:08
Running
Distance - 8 miles
Time - 1:12:54
- About 3 seconds into my ride I ran into one of the guys I met on Wednesday's ride who gave me the new route. In a city of 8 million people, how is it possible to bump into someone twice in the same week?
- I saw no less than five cyclists without helmets. I don't understand how someone can drop thousands of dollars on a bike and gear, and not spend another hundred to protect the most important part of their body. Idiots.
- I only saw one other solo female today. Biking is such a man's sport.
- There are a lot of wild turkeys in New York.
- I'm not sure what's scarier - traffic or the 5-6 deer that threatened to dart out in front of me.
- Harriman State Park is beautiful. I've been hiking there, but never biked there. I can't wait to go back.
- Hills don't scare me anymore. I still move at a snail's pace up them, but I no longer panic when I see them coming.
- Dropping your chain on a super steep climb, in the direct sun, on a road with no shoulder is just no fun.
- Heat destroys me. I am praying for a cool to moderate day in Wisconsin.
- I need to rethink my choice in tri top for the race after two solid months of testing it out. I'm not sure there is enough support for 26.2 miles.
- The 10 minutes I spent quickly saying hello to all my friends at the local bar before my run was a bright spot in my day. It's amazing how something so small could be so positive and energizing.
- Despite all the frustration with body fat and weight gain, I realized today that I love my body. It is strong, resilient and continues to amaze me each and every time I demand that it do more. Ten years ago I could barely get up a flight of stairs. I've come a long way.
- I really miss food on long training days. Between the hours of 7:30am and 8:30pm I consumed: 160 ounces of Gatorade; 1 mini corn muffin; 4 hammer gels; 3 Luna Bars; 20 ounces of water; 1 Recoverite recovery drink; 1 glass of chocolate soy milk. I made up for it with a massive dinner.
- I'm doing an Ironman four weeks from today!!!
I leave you with a glimpse of Harriman. It made a hot, humid and uncomfortable ride totally worthwhile.
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Biking
Distance - 99.30 miles
Time - 6:49:08
Running
Distance - 8 miles
Time - 1:12:54
August 15, 2009
Busy Day
Today was busy, but for once it wasn't just filled with training. I also made time for relaxation and friends. I slept in again and felt great. My legs did not feel like legs that suffered through a very long, very hot run the day before. I did an easy 1.5 hours on the bike and talked on the phone with my sister and brother-in-law during it. Then it was off to the pool for a very long swim that pretty much wiped me out. And I'm going to get out of the water and do how many more miles on September 13?
I then spent a couple hours with my friends Debbie and Scott having dinner and wine at their place. They live right down the street but we have barely seen each other in the past couple months. It was totally relaxing and so nice to catch up with friends and take a break from the training madness for just a moment. Debbie made a phenomenal dinner, all of which surprisingly fit in my super restricted diet. However I ruined that by stopping for ice cream on the way home. I'm riding 100 miles tomorrow, I figured I'd earned it.
I mapped my route and am pretty excited to give it a try. I'm a little worried about the heat taking its toll on me but I have to train regardless of conditions so I'll be careful and listen to my body. This will be the longest ride I've ever done solo and I think the mental test will be good for me. It's a final hurdle in getting myself totally prepared for the long, solo journey I'll be making just one month from now.
Biking
Distance - 23.75 miles
Time - 1:30:00
Swimming
Distance - 4,500 yards
Time - 1:31:55
I then spent a couple hours with my friends Debbie and Scott having dinner and wine at their place. They live right down the street but we have barely seen each other in the past couple months. It was totally relaxing and so nice to catch up with friends and take a break from the training madness for just a moment. Debbie made a phenomenal dinner, all of which surprisingly fit in my super restricted diet. However I ruined that by stopping for ice cream on the way home. I'm riding 100 miles tomorrow, I figured I'd earned it.
I mapped my route and am pretty excited to give it a try. I'm a little worried about the heat taking its toll on me but I have to train regardless of conditions so I'll be careful and listen to my body. This will be the longest ride I've ever done solo and I think the mental test will be good for me. It's a final hurdle in getting myself totally prepared for the long, solo journey I'll be making just one month from now.
Biking
Distance - 23.75 miles
Time - 1:30:00
Swimming
Distance - 4,500 yards
Time - 1:31:55
August 14, 2009
Killer Heat
It's official. The heat totally destroys me. By the time I started my 19 mile run today, it was 83 degrees and humid with bright sun. I coated myself in SPF 50 and hit Central Park so I could mix up some loops and keep it interesting. I was actually looking forward to it since it's been nearly a year since I've run that far. But then I got going and my outlook changed. I decided to let the first couple miles set the pace and they spoke loud and clear. I wouldn't be setting any records in this heat.
They are paving the East side of Central Park so the asphalt is super black and super hot. I thought I would die so I moved over to the bridle path, the scene of my recent trip-and-fall disaster. I ran carefully and was so relieved to get out of the sun for a bit. I went back and forth between the outer loop, middle loop and bridle path/reservoir and somehow managed to piece together 19 miles. But it was miserable and it was slow. Each long run seems to be getting slower and slower and this one, I can confidently say, was my slowest all year. My legs just wouldn't go. I started around 9 per mile, then dropped to 9:10-9:20 and eventually deteriorated to 10+ for a stretch. Around mile 14 I had to stop and actually lay on a park bench with my legs up over the back. I was in hideous pain and thought I'd pass out. I only rested for the duration of a song but it felt utterly ridiculous to be laying on the bench in the middle of a run. I really wanted to go to sleep. I wanted to quit. My left leg hurt so badly I swore it was broken. The pain started early and lasted the entire run. Why do I love running?
With all the walk breaks, Gatorade buying breaks, water breaks and the sad park bench break, I'm not sure this counts as a real long run, but it was the best I could do in the conditions. I pray it isn't hot on September 13. We haven't had enough heat to train in so I'm not acclimated and simply cannot handle it.
I got back to the gym, had a recovery drink and spent a good 20 minutes foam rolling and stretching. It took every ounce of determination to suit up and get in the pool. I wasn't scheduled to swim but with the setbacks this week, my coach said I could if I wanted. I didn't really want to, but felt I needed to. After a hot shower I headed down to the pool deck and figured I'd just do what I could. I have a "floater" swim each week, it's 600 x 4 or 5 depending on time, focused on catching and pulling. It's a nice swim because it's a decent pace and gives me time to work on my form. I decided to give this one a try and figured I might bail after three sets. But that determination continued and I completed four sets. I was fastest on the first and gradually slowed with each, no surprise. But when I logged the time I was surprised to see that my pace was pretty strong. I haven't been in the pool for two weeks and I was wiped from the run.
My legs feel completely trashed and I've got a big weekend ahead. Compression and ibuprofen will be my best friends as I prepare for my big day on Sunday. I'll be riding 100 miles just outside NYC and running 8 miles after. I have a huge swim tomorrow as well, but I'm actually looking forward to that. Anything that gives my legs a break at this point is lovely.
Running
Distance - 19 miles
Time - 3:05:01
Swimming
Distance - 2,624.67 yards (I swam in a meters pool)
Time - 48:29
They are paving the East side of Central Park so the asphalt is super black and super hot. I thought I would die so I moved over to the bridle path, the scene of my recent trip-and-fall disaster. I ran carefully and was so relieved to get out of the sun for a bit. I went back and forth between the outer loop, middle loop and bridle path/reservoir and somehow managed to piece together 19 miles. But it was miserable and it was slow. Each long run seems to be getting slower and slower and this one, I can confidently say, was my slowest all year. My legs just wouldn't go. I started around 9 per mile, then dropped to 9:10-9:20 and eventually deteriorated to 10+ for a stretch. Around mile 14 I had to stop and actually lay on a park bench with my legs up over the back. I was in hideous pain and thought I'd pass out. I only rested for the duration of a song but it felt utterly ridiculous to be laying on the bench in the middle of a run. I really wanted to go to sleep. I wanted to quit. My left leg hurt so badly I swore it was broken. The pain started early and lasted the entire run. Why do I love running?
With all the walk breaks, Gatorade buying breaks, water breaks and the sad park bench break, I'm not sure this counts as a real long run, but it was the best I could do in the conditions. I pray it isn't hot on September 13. We haven't had enough heat to train in so I'm not acclimated and simply cannot handle it.
I got back to the gym, had a recovery drink and spent a good 20 minutes foam rolling and stretching. It took every ounce of determination to suit up and get in the pool. I wasn't scheduled to swim but with the setbacks this week, my coach said I could if I wanted. I didn't really want to, but felt I needed to. After a hot shower I headed down to the pool deck and figured I'd just do what I could. I have a "floater" swim each week, it's 600 x 4 or 5 depending on time, focused on catching and pulling. It's a nice swim because it's a decent pace and gives me time to work on my form. I decided to give this one a try and figured I might bail after three sets. But that determination continued and I completed four sets. I was fastest on the first and gradually slowed with each, no surprise. But when I logged the time I was surprised to see that my pace was pretty strong. I haven't been in the pool for two weeks and I was wiped from the run.
My legs feel completely trashed and I've got a big weekend ahead. Compression and ibuprofen will be my best friends as I prepare for my big day on Sunday. I'll be riding 100 miles just outside NYC and running 8 miles after. I have a huge swim tomorrow as well, but I'm actually looking forward to that. Anything that gives my legs a break at this point is lovely.
Running
Distance - 19 miles
Time - 3:05:01
Swimming
Distance - 2,624.67 yards (I swam in a meters pool)
Time - 48:29
August 13, 2009
Humor and Inspiration
Since there isn't much to talk about on the training front, I thought I'd share two things that really brightened my day - one that made me laugh and one that inspired me.
Let's start with inspiring. In the August issue of Runner's World, an article titled "Small Miracle" profiles single-leg amputee Scout Bassett, a young woman who has risen above limitations to become a world-class, competitive triathlete. While most people in her shoes would have spent life focusing on what they couldn't do, she went out and competed in a track event for disabled athletes within hours of getting her new prosthetic. She finished last and said the experience was defining because it showed her what was possible. She went on to take Silver in the ITU World Triathlon Championships. That spirit of never giving up is contagious. People ask me all the time why I do this and the answer is: because I can. Hearing stories like this make me want to do even more.
And now for funny. If laughter is the best medicine, this provided a hefty dose today. Triathletes and cyclists are known for being gear obsessed. It's not uncommon to see cars pull up at races with a bike or two racked on it that easily exceed the value of the car. Anyone who enjoys cycling, or knows anyone who does, will find this video hilarious. Enjoy.
Biking (trainer)
Time - 45:00
Let's start with inspiring. In the August issue of Runner's World, an article titled "Small Miracle" profiles single-leg amputee Scout Bassett, a young woman who has risen above limitations to become a world-class, competitive triathlete. While most people in her shoes would have spent life focusing on what they couldn't do, she went out and competed in a track event for disabled athletes within hours of getting her new prosthetic. She finished last and said the experience was defining because it showed her what was possible. She went on to take Silver in the ITU World Triathlon Championships. That spirit of never giving up is contagious. People ask me all the time why I do this and the answer is: because I can. Hearing stories like this make me want to do even more.
And now for funny. If laughter is the best medicine, this provided a hefty dose today. Triathletes and cyclists are known for being gear obsessed. It's not uncommon to see cars pull up at races with a bike or two racked on it that easily exceed the value of the car. Anyone who enjoys cycling, or knows anyone who does, will find this video hilarious. Enjoy.
Biking (trainer)
Time - 45:00
August 12, 2009
Training Vacation
During this final stretch, I'm taking a vacation day each week so I can get in some more volume. Today was my first mid-week training vacation day and the plan was to get up early and do a medium ride and run. However, after feeling tired and beat up last night, I decided not to set the alarm and just wake up when my body was ready. Apparently I was even more tired than I thought because I slept until 9:40, well over 9.5 hours. I could have slept more.
The late wake-up led to a very late start to my ride but it was no big deal. I was on vacation. I hopped on the train and headed over the George Washington Bridge for my usual ride North on 9W. I was praying the Zipps would hold out on me and as I passed a bike shop right at the beginning of my ride, I couldn't resist stopping in to have them confirm I'd put the wheels on correctly. After this, I stopped worrying and I can honestly say they finally weren't on my mind.
The first stretch up to Nyack went very well. I averaged 17.25, but got caught in a downpour so I had to ride cautiously on downhills and curves. I planned my stop in Nyack to be super fast, just enough time to go to the bathroom and grab a Gatorade. But the rain started up again and was moving rather quickly to the East so I decided to wait it out a bit. I grabbed a muffin and chatted with the only other cyclists there on a Wednesday afternoon. I'm so glad I did because they gave me a route to avoid Haverstraw where the roads are narrow and the traffic horrible. When the rain let up I headed out on the new route.
It turned out to be fantastic. Not only were the roads nice, quiet country-like roads lined with trees, nice houses and eventually fields and apple orchards, but they were hilly and challenging as well. I can take this route even further and think I'll do that this weekend. It's so nice to get off the highway and ride some quieter roads.
I got home rather late and immediately did my run. My calf was not 100% so I kept the pace light and easy. It was getting dark and the view of the city was beautiful. I was feeling really good after my extra sleep and a solid training day. I'm going to keep prioritizing sleep this week and hope it gets me back on track.
Biking
Distance - 61.46 miles
Time - 3:59:10
Running
Distance - 5.01 miles
Time - 44:47
The late wake-up led to a very late start to my ride but it was no big deal. I was on vacation. I hopped on the train and headed over the George Washington Bridge for my usual ride North on 9W. I was praying the Zipps would hold out on me and as I passed a bike shop right at the beginning of my ride, I couldn't resist stopping in to have them confirm I'd put the wheels on correctly. After this, I stopped worrying and I can honestly say they finally weren't on my mind.
The first stretch up to Nyack went very well. I averaged 17.25, but got caught in a downpour so I had to ride cautiously on downhills and curves. I planned my stop in Nyack to be super fast, just enough time to go to the bathroom and grab a Gatorade. But the rain started up again and was moving rather quickly to the East so I decided to wait it out a bit. I grabbed a muffin and chatted with the only other cyclists there on a Wednesday afternoon. I'm so glad I did because they gave me a route to avoid Haverstraw where the roads are narrow and the traffic horrible. When the rain let up I headed out on the new route.
It turned out to be fantastic. Not only were the roads nice, quiet country-like roads lined with trees, nice houses and eventually fields and apple orchards, but they were hilly and challenging as well. I can take this route even further and think I'll do that this weekend. It's so nice to get off the highway and ride some quieter roads.
I got home rather late and immediately did my run. My calf was not 100% so I kept the pace light and easy. It was getting dark and the view of the city was beautiful. I was feeling really good after my extra sleep and a solid training day. I'm going to keep prioritizing sleep this week and hope it gets me back on track.
Biking
Distance - 61.46 miles
Time - 3:59:10
Running
Distance - 5.01 miles
Time - 44:47
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