It is official. It is all downhill from here. This week was the longest week of the entire training program. Starting now my weeks will shorten; still a little over 15 hours, but that is 4 hours less!
The weather is being difficult. I do not like to be cold; not even chilly. I did the century last weekend in Mineral Wells even though it was in the 40s when we started the ride, but I had the encouragement of riding with other people. This week has not been so cold, but the wind has blown 20-30 mph everyday. I rode 10 hours on the trainer this week! 175 trainer miles in one week. Ouch. My long ride was on Thursday; 5 hours and 15 minutes, and I was able to do it all only getting off the trainer to get water and use the restroom. I watched three movies as I did 3 of the trainer workouts from the opentri program. Doing actual workouts makes it go by a lot faster than just riding. I cannot believe that I now have a 5:15 trainer ride under my belt. I did not ever think I would do that. I was able to finish with a 1:10 brick run at an 8:30 pace, WooHoo!
I did another 20 mile run this week, but this time my pace was 8:58 (8:27 last time). There were a few differences. This time I ran quite a few hills, it was VERY windy, and I did it the day after my long ride (day before the ride last time). I am still very pleased with that pace and how I feel after running that distance. I seem to be recovering very well from these long workouts.
Looking forward, I have three weeks of 15 hours, 30 minutes and then two taper weeks. That is it!
Totals for week C9
swim: 2:00 6800 yards (skipped Sunday's swim for a trip to Six Flags!)
bike: 10:00 175 miles
run: 6:00 42.25 miles
total: 18 hours
Schedule for Week C10:
swim: 3:00
bike: 8:00
run: 4:30
total: 15:30
Sunday, October 25, 2009
Monday, October 19, 2009
Almost to the top
I just finished a 17+ hour week and am looking at 19 this week; however, since I switched my days up last week to incorporate the Kiwanis Crazy Kicker 100 mile ride on Saturday, then did my long run on Sunday (well, most of it, anyway), I should have a rest day today, but then that would mess up the rest of this week. What to do.
Ok. Coach Pete says to not do my long brick today and get back on schedule tomorrow. That will cut down the week some, but I will get in the key workouts for sure.
The century ride on Saturday was out in Mineral Wells. Part of the ride took us out to Lake PK, it was very beautiful. It was the toughest 100 miles I have ridden so far. The roads were 80% chip seal so my arms are sore from the vibrations and it was NOT a flat ride. There were 3 hills that were over a mile long...whew! I even got a pin that says "I survived cherry pie hill". It was a great challenge. I was able to do my 50 minute brick run after the ride at a 9:03 pace; I am feeling great!
After Saturday's ride I went to Denton and spent the night so I could get up and watch mom race the Monster Tri on Sunday. Pete, Zach and I decided to get up early (4:30!!) to get our run in before the race. We decided to meet at the race site and run from there and were on the road by just after 5. We looped through the old neighborhood, saw our old elementary and junior high schools, went downtown around TWU and when we got back to the race site it had been just over 10 miles. That was all Zach was scheduled to run and my legs were pretty tired from Saturday, so we called it a day and enjoyed the rest of the day watching Nana take 1st place in her age group for the 3rd time in a row!
It was another great week of successful workouts. Good speed work, lots of biking.
After this week it is all down hill. I can't believe it. Starting next week it goes back down to just 15 hour weeks; that will seem like nothing! I am so grateful for how blessed my training has been. I could not ask for more!
totals for week C8:
swim: 2:45 9350 yards
bike: 9:50 177 miles
run: 4:45 33.1 miles
total: 17:20
Schedule for Week C9:
swim: 3:00
bike: 10:00
run: 6:00
total: 19:00
Ok. Coach Pete says to not do my long brick today and get back on schedule tomorrow. That will cut down the week some, but I will get in the key workouts for sure.
The century ride on Saturday was out in Mineral Wells. Part of the ride took us out to Lake PK, it was very beautiful. It was the toughest 100 miles I have ridden so far. The roads were 80% chip seal so my arms are sore from the vibrations and it was NOT a flat ride. There were 3 hills that were over a mile long...whew! I even got a pin that says "I survived cherry pie hill". It was a great challenge. I was able to do my 50 minute brick run after the ride at a 9:03 pace; I am feeling great!
After Saturday's ride I went to Denton and spent the night so I could get up and watch mom race the Monster Tri on Sunday. Pete, Zach and I decided to get up early (4:30!!) to get our run in before the race. We decided to meet at the race site and run from there and were on the road by just after 5. We looped through the old neighborhood, saw our old elementary and junior high schools, went downtown around TWU and when we got back to the race site it had been just over 10 miles. That was all Zach was scheduled to run and my legs were pretty tired from Saturday, so we called it a day and enjoyed the rest of the day watching Nana take 1st place in her age group for the 3rd time in a row!
It was another great week of successful workouts. Good speed work, lots of biking.
After this week it is all down hill. I can't believe it. Starting next week it goes back down to just 15 hour weeks; that will seem like nothing! I am so grateful for how blessed my training has been. I could not ask for more!
totals for week C8:
swim: 2:45 9350 yards
bike: 9:50 177 miles
run: 4:45 33.1 miles
total: 17:20
Schedule for Week C9:
swim: 3:00
bike: 10:00
run: 6:00
total: 19:00
Sunday, October 11, 2009
Biggest week so far
Another awesome week! Everything went absolutely perfect with my workouts(except for the weather, but, hey, you can't have it all). I ended up with a lot of trainer miles due to wet weather again this week. It was hot and humid, then cold and rainy, hot and humid and then cold and rainy.
It worked out that my long run was on a cool day; 50 degrees and cloudy with a lite drizzle. I was scheduled for a 1:45 run, 1:00 bike, 1:00 run and ended up with a run of 2:48, 20 miles, 8:27/mile pace! It was so great. My last hour was my fastest, too. I am so pumped.
My long bike was scheduled for Thursday and it was raining with 20-30 mph winds, so I got on the trainer with the blinds open so I could watch the weather. Three hours into the ride the rain had stopped, still VERY windy, but I could not stand another minute on the trainer, so I went out for the last 2:15 and was able to finish strong, run for :30 at an 8:40/mile pace and then swim, so it was a very successful workout.
Such a great week. I am enjoying this so much and am constantly amazed at what the body will do.
Totals for Week C7:
swim: 3:00 10,200 yards
bike: 9:25 171 miles
run: 6:03 43 miles
total: 18:28
This week calls for:
swim: 3:00
bike: 8:45
run: 5:15
total: 17:00
It worked out that my long run was on a cool day; 50 degrees and cloudy with a lite drizzle. I was scheduled for a 1:45 run, 1:00 bike, 1:00 run and ended up with a run of 2:48, 20 miles, 8:27/mile pace! It was so great. My last hour was my fastest, too. I am so pumped.
My long bike was scheduled for Thursday and it was raining with 20-30 mph winds, so I got on the trainer with the blinds open so I could watch the weather. Three hours into the ride the rain had stopped, still VERY windy, but I could not stand another minute on the trainer, so I went out for the last 2:15 and was able to finish strong, run for :30 at an 8:40/mile pace and then swim, so it was a very successful workout.
Such a great week. I am enjoying this so much and am constantly amazed at what the body will do.
Totals for Week C7:
swim: 3:00 10,200 yards
bike: 9:25 171 miles
run: 6:03 43 miles
total: 18:28
This week calls for:
swim: 3:00
bike: 8:45
run: 5:15
total: 17:00
Tuesday, October 6, 2009
Crankin it out
Whew! It was a good week. I had 17 hours scheduled plus it was my work week with the added bonus of a third work day plus it was my birthday! I only missed out on a swim, even with all of that going on, so I think it was a very successful week.
For my long ride I went to Glen Rose and did the Paluxy Pedal. It was advertised as an 80 mile ride and I needed 4:30, so that was going to be just about right. The course ended up being only 71 miles but, man! that was the hardest 71 miles I have ever ridden. I have ridden out in that area before and have been up "the wall" but I had not ridden the entire 71 miles of CONSTANT hills! It was so beautiful out there, but it really wore out my legs. I was worried about being able to run after, but I ended up having my best brick yet! We finished the ride in 4 hours and were able to run for an hour at a 9 minute pace, so that was a huge success for me.
I had my long run the next day and was able to put in a solid 16 miles at an 8:40. Things are going well.
This week will be my longest week so far with 18.5 hours scheduled, a little bit lighter next week, then a huge 20 hour week the following week and after that it is all down hill. I can't believe it is getting that close, but I feel very encouraged and can't wait for the challenge! Bring it on!
week C6 totals:
swim: 1:45 6000 yards
bike: 9:25 167 miles
run: 5:40 38.55 miles
total: 16:55
For my long ride I went to Glen Rose and did the Paluxy Pedal. It was advertised as an 80 mile ride and I needed 4:30, so that was going to be just about right. The course ended up being only 71 miles but, man! that was the hardest 71 miles I have ever ridden. I have ridden out in that area before and have been up "the wall" but I had not ridden the entire 71 miles of CONSTANT hills! It was so beautiful out there, but it really wore out my legs. I was worried about being able to run after, but I ended up having my best brick yet! We finished the ride in 4 hours and were able to run for an hour at a 9 minute pace, so that was a huge success for me.
I had my long run the next day and was able to put in a solid 16 miles at an 8:40. Things are going well.
This week will be my longest week so far with 18.5 hours scheduled, a little bit lighter next week, then a huge 20 hour week the following week and after that it is all down hill. I can't believe it is getting that close, but I feel very encouraged and can't wait for the challenge! Bring it on!
week C6 totals:
swim: 1:45 6000 yards
bike: 9:25 167 miles
run: 5:40 38.55 miles
total: 16:55
Thursday, October 1, 2009
Week C5
Forgot to post last weeks stuff. It was competitive week 5 and things continue to go well! I went and rode the Waco Wild West century ride and was excited to have people to do my long ride with, but there was such a small turn out that I had a 2 hour stretch where I did not see a single rider, only passed one aid station and no towns! It was crazy. We were out in the middle of no-where and I could actually hear the crickets chirping. So it was kind of lonely but still better than riding my normal route by myself because there were new things to see. We passed by Bush's Crawford Ranch, some cool WWII bunkers and the Mars factory where they gave us our fill of skittles. It was not a flat course; I averaged 19mph and had a hard time running after so I must have pushed a little too hard. Good lesson.
Totals for the week:
swim: 2:10 7000 yards
bike: 8:50 162 miles
run: 4:20 30.4 miles
total: 15:20
I am already half way through week C6 and it is a full week! 17 hours scheduled! Plus I am working 3 days, so time is crazy. Happy birthday to me tomorrow. I am taking it as my rest day and having lots of cake :)
Totals for the week:
swim: 2:10 7000 yards
bike: 8:50 162 miles
run: 4:20 30.4 miles
total: 15:20
I am already half way through week C6 and it is a full week! 17 hours scheduled! Plus I am working 3 days, so time is crazy. Happy birthday to me tomorrow. I am taking it as my rest day and having lots of cake :)
Subscribe to:
Posts (Atom)
