Wednesday, March 31, 2010


I managed to do a few 5 on, 5 off thru 20 during the day but it wasn't much. Unfortunately. I wanted to have time to do all of the 5 on, 5 off thru 60, but we ended up going to Monell's for lunch during work and I couldn't get much else done later. After work, t was off to run outside—you know it's nice when you can run outside in a sports bra! Today was hill repeats again, with two additional compared to last week's run. I tried to get a woman who was already on the path to run with me but she said no. Probably a good thing because one of us might have been hit by the car that was foolishly and illegally driving on a ride/run path.

Pace last time, 38:33 for 4.5 miles, 8:34 pace, and 135 HR (182 max). 8:24 out, 8:13 back in (372 longest uphill).
  • 41:26, 4.89 miles, 8:28 pace (5:40 best), 579 cal, 176 HR (191 max)
  • Warm up: 12 minutes, 1.48 mi, 8:08 pace, 170 HR
  • Hill 1 + downhill 1: 316 feet, 180 HR; 397 feet, 172 HR
  • Hill 2 + downhill 2: 387 feet, 164 HR; 0.11 mi, 177 HR
  • Hill 3 + downhill 3: 381 feet, 173 HR; 0.10 mi, 177 HR
  • Hill 4 + downhill 4: 369 feet, 172 HR; 0.11 mi, 177 HR
  • Hill 5 + downhill 5: 382 feet, 174 HR; 454 feet, 175 HR
  • Hill 6 + downhill 6: 336 feet, 166 HR; 502 feet, 175 HR
  • Hill 7 + downhill 7: 380 feet, 173 HR; 0.10 mi, 181 HR
  • Hill 8 + downhill 8: 362 feet, 178 HR; 525 feet, 179 HR
  • Hill 9 + downhill 9: 372 feet, 175 HR; 0.10 mi, 182 HR
  • Hill 10 + downhill 10: 357 feet, 178 HR; 509 feet, 180 HR
  • Hill 11 + downhill 11: 371 feet, 177 HR; 522 feet, 182 HR
  • Hill 12 + downhill 12: 378 feet, 178 HR; 324 feet, 184 HR
  • Cool down 1: 7:59, 1.01 mi, 7:57 pace, 180 HR
  • Cool down 2: 3:26, 0.44 mi, 7:44 pace, 188 HR (I had to get back to the start)
I always had someone in front of me on the trip back in, and this helped me keep a slightly higher pace than the last couple weeks. I just kept wanting to catch those people! My HR was definitely high throughout the entire run and I was feeling it. Then it was off to Farkases' house for dinner and quality time with the grandparents who are here for Easter.

Tuesday, March 30, 2010


I have felt like my performances have been kind of average lately. Like I'm not really improving as much as I think I should be or working as hard as I want to be. Hopefully I can pick up the intensity some over the next 6 weeks in preparation for my first race!

Today I intended to get up and do a few isos (5 on 5 off thru 60 is what's prescribed) but didn't. So I'll do them throughout the day, beginning with wall squat (7:15, 5 on, 5 off thru 30; it's now 8:45 and I haven't stood back up since then, so hopefully my legs still work!). OK on the legs working. Push up (9am, 5 on, 5 off thru 30).

At lunch it was off to the Y to swim.
  • 350 warm up
  • 8×25 drills
  • 9×100@5 sec: 1:29.42, 1:37.03, 1:38.81, 1:41.28, 1:40.99, 1:41.35, 1:42.31, 1:40.06, 1:37.93 (15:33 total including )
  • 8×75@45sec: 1:07.22, 1:06.87, 1:05.87, 1:05.27, 1:06.06 (14 total; 31 total with 100s and 75s and including rests)
  • 8×25 kick
  • 350 cool down
Some previous times are here. Today's average was 1:34.11. This compares well to previous averages:Later I got on my bike for what was supposed to be 1:40 (speed intervals) but took me only 1:30. I'm going to have to add a couple miles on next week, I think, especially since it was even faster this week than last week despite the wind. I hit some hills during the intervals again which is why at least one is super short and slow.
  • 1:31.31, 28.06, 18.4 mph (36 max), 1,771 cal, 158 HR (193 max)
  • 21:00 warm up, 6.76 mi, 19.3 avg, 153 HR
  • Interval 1: 0.52 mi, 21.0 avg, 171 HR; Rest 1: 0.95 mi, 169 HR
  • Interval 2: 0.55 mi, 21.6 avg, 173 HR; Rest 2: 1.12 mi, 164 HR
  • Interval 3: 0.56 mi, 22.3 mph, 171 HR; Rest 3: 1.01 mi, 166 HR
  • Interval 4: 0.35 mi, 13.8 mph, 172 HR; Rest 4: 1.05 mi, 159 HR
  • Interval 5: 0.50 mi, 20.0 mph, 169 HR; Rest 5: 1.11 mi, 160 HR
  • Interval 6: 0.52 mi, 20.8 mph, 167 HR; Rest 6: 0.88 mi, 162 HR
  • 42:00 cool down 1, 11.78 mi, 16.8 avg, 158 HR (this split at 1:30 was to see how much further I went today than last week: 27.5, almost exactly the same, maybe within 0.25 mi)
  • 1:30 cool down 2, 0.41 mi, 16.1 avg, 139 HR

Monday, March 29, 2010


Today's rest-day activity was trying on clothes at the local tri shop, Endurance Sports and Rec, to get an idea of what I want to wear this season. I was there during the time that the local tri club, Brentwood Endurance Athletic Team (BEAT), was having their kit-fit party, but I left before any of that started. I hadn't been to the grocery store in forever and wanted some food. Plus I'm not yet a member, so I'd better get with the program!

Sunday, March 28, 2010

Sunday Run

Today was a good long run. It wasn't super fast (marathon pace), but I wasn't in familiar territory and I wasn't warm. Still, it was 7.5 miles, 1:04, and pretty hilly. The pic below doesn't accurately reflect the distance or seem to reflect the hills well, because this makes it look flat when it felt and looked like rolling hills the entire time.

Friday, March 26, 2010


This morning I had to go to spin class at BFY in order to get my ride in before leaving for Pennsylvania. Thankfully it was only a 1-hour recovery ride. Spinning doesn't do much for me; I probably don't work as hard as I should, and I never know how hard I'm really working because I can't tell how much resistance is on the thing. I was watching my HR this morning, which was probably around 140 average, good enough for a recovery ride and not much else. I will swim later and then hop on a plane to spend the weekend with my sisters and a brother-in-law. I'm excited!

Thursday, March 25, 2010

CompuTrainer Class: Torture Test II

This morning we did the same 5-mile time trial that we did on January 28. After 8 weeks, we were all anxious to see how we'd improved. As with the last test, I approached this as if it were a race, only this time I knew what I was getting into: 15 minutes of all out effort.

Last time, I finished in 14:22 and averaged 208 watts. I definitely went out too hard and thus slowed down toward the end. This time, I was determined to not go out harder than I could maintain and finished with vastly improved stats: 13:56 and 223 watts average. I was focused less on speed and keeping up with the others around me and more on doing my own test and keeping my cadence around 100. It worked and I did well comparatively.

I was still not the first finisher, but not as far behind everyone as I had been last time. In fact, I beat Lisa by 2 seconds (in the last tenth of a mile because I knew how close I was and really pushed it!). Parri finished first, in 13:14 (I was 42 seconds behind her); last time, Lee finished first in 13:36 (I was 46 seconds behind her). Everyone improved some, and most were happy with how they improved.

Some positives for me: Jen beat me last time by 2 seconds, and I ended up 10 seconds ahead of her this time. Lee beat me last time by 46 seconds, and I was only 13 seconds behind her this time. Lisa beat me last time, and I beat her this time. Order of finish was something like Rolf, Parri, Lee, Cali, me, Lisa S, Jen, Lisa C, and then of the others I couldn't see Shelly, Anna, Jonell, and Chatty.

I went to CSY for a little run and isos (10x30sec glute ham and preacher curl) later; not much to report since I wasn't happy with how I did. Home to pack and off to Inversion for some praise and worship and studying 1 Peter.

Wednesday, March 24, 2010

Hill Repeats

Today is an exciting day: Kristen, my best friend from high school, had a healthy baby boy at 12:46am! I haven't seen pictures of little Levi Alan yet, but they texted and said he was a healthy 7lb, 4oz, and 21in long. Hooray! Hopefully this summer I will be able to take a trip up to WI to visit them and see the new little one.

I got in a good little hill run today, outside, while it was gorgeous outside. I did the same route as last week, same distance, 1 minute slower, but added in 2 more hill repeats. The sad thing about today was that (untimed) I had to take a little bathroom break right in the middle of my hill repeats! Thankfully I was near restrooms and it didn't take much time, but I was disappointed in my own lack of planning. Pace last time, 37:39 for 4.5 miles, was 8:22, and HR was 170 (188 max). 8:26 out, 7:55 back in (389 longest uphill).
  • 38:33, 4.50 miles, 8:34 pace (5:30 best), 536 cal, 135 HR (182 max)
  • Warm up: 12 minutes, 1.43 mi, 8:24 pace, 154 HR
  • Hill 1 + downhill 1: 264 feet, 171 HR; 496 feet, 172 HR
  • Hill 2 + downhill 2: 338 feet, 168 HR; 0.10 mi, 171 HR
  • Hill 3 + downhill 3: 366 feet, 166 HR; 0.10 mi, 172 HR
  • Hill 4 + downhill 4: 348 feet, 167 HR; 513 feet, 172 HR
  • Hill 5 + downhill 5: 303 feet, 165 HR; 0.10 mi, 171 HR
  • Hill 6 + downhill 6: 354 feet, 162 HR; 0.10 mi, 171 HR
  • Hill 7 + downhill 7: 372 feet, 171 HR; 0.11 mi, 178 HR
  • Hill 8 + downhill 8: 340 feet, 170 HR; 0.10 mi, 176 HR
  • Hill 9 + downhill 9: 347 feet, 168 HR; 0.10 mi, 175 HR
  • Hill 10 + downhill 10: 371 feet, 171 HR; 0.11 mi, 174 HR
  • Cool down: 11:33, 1.41 mi, 8:13 pace, 169 HR
It was super nice out, so I took a 3-mile walk at lunch, found a few tennis courts so that maybe Delana and I can play one day at lunch, and then went home and walked around outside a little more. I wanted to have taken my book out to read, but it wasn't quite nice enough to just sit. I enjoyed it, though, and it's a good thing, too, since it's supposed to rain all day tomorrow.

Tuesday, March 23, 2010


Today's ride was very similar to last Tuesday's ride, so I'm copying from there but changing the stats as necessary:

It was nice and warm and I felt light because I had on only 1 pair of capris and a jersey—no shorts, tights, wool socks, arm warmers, under armor, toastie toes or hot hands; it was fabulous! The prescribed time was 1:35 and I did the route that last week took me 1:40 thinking it would be perfect. Well, I rode faster than then and finished in 1:32. Not that I'm complaining! 1:35 total, with (after warming up) 5×1:30@3min RI speed intervals.

The thing said I was supposed to pick a speed I could hold for all 5 intervals and work at 10 RPE. One was up a hill and not so fast. The others were pretty average.
  • 1:32.22, 28.13, 18.3 mph (36.3 max), 1,729 cal, 158 HR (219 max)
  • 23:00 warm up, 9.62 mi, 18.1 avg, 152 HR
  • Interval 1: 0.48 mi, 19.4 avg, 174 HR; Rest 1: 0.92 mi, 170 HR
  • Interval 2: 0.52 mi, 20.9 avg, 174 HR; Rest 2: 1.04 mi, 159 HR
  • Interval 3: 0.55 mi, 21.9 mph, 166 HR; Rest 3: 1.02 mi, 163 HR
  • Interval 4: 0.35 mi, 14.0 mph, 172 HR; Rest 4: 1.04 mi, 160 HR
  • Interval 5: 0.49 mi, 19.7 mph, 172 HR; Rest 5: 1.13 mi, 166 HR
  • 44:30 cool down 1, 13.04 mi, 17.6 avg, 159 HR (this split at 1:30 was to see how much further I went today than last week: 27.5 vs. 25 mi)
  • 2:22 cool down 2, 0.62 mi, 15.7 avg, 145 HR
Then it was off to CSY for 3×30sec heavy:
  • Lunge (45-lb bar)
  • Glute ham at 60* (25-lb plate)
  • Glute ham at bottom
  • Standing ham (25-lb plate)
  • Push up on feet knees (25-lb plate)
  • Scap pullup (no weight on, no weight off)
  • Preacher curl (30-lb bar)
  • Crate crunch (45-lb plate)

Sunday, March 21, 2010


Today it rained and I went to MFY for a 1-h elliptical session and 10×10sec (2xs) isos. Then I veged the rest of the day with a paper and movie. Fabulous.

Saturday, March 20, 2010

Saved 85%!

Run today and another ride on a gorgeous day. Unfortunately I was out training before it got nice, but then I pretty much stayed out all day. Maybe more to come when I have time to type out the stats.

My best day at Publix and Walgreens yet. I spend $4.07 at Publix and $0.81 at Walgreens for about $33 worth of food. And I will get a rebate check for $2.39 from one of the things of deodorant. So when it's all said and done, it will be like I paid $2.49 total. The granola itself cost $3.49. Couponing is so much fun.

My best day yet! All this for $4.88 (retail: $32.62, a savings of 85%!)

Friday, March 19, 2010

Ride today, then out to the hot tub (which wasn't hot) where I finished my 5-minute isos and some sitting in the sun with Bill and Nancy. Maybe more to come when I have time to type out the stats.

Thursday, March 18, 2010

CompuTrainer Class: Strength and Power

This was my kind of class. Power intervals are so much fun! We started this morning with a 15-minute warm up followed by 10 minutes of aerobic/tempo riding. Then it was on to the fun stuff: a 2-4-6-6-4-2 power pyramid. I have at least HR stats (152 avg, 175 max) for each interval but don't have time to put them in right now. It was a 1:30 ride; each interval had 2 or 4 minutes between them.

Also ran outside in the afternoon, 40-minute run with 6x30sec speed bursts interspersed anywhere as long as there was at least 1 minute between bursts:
  • 40 minutes, 4.67 miles, 8:34 pace (5:07 best), 162 HR
  • Bursts were 438 feet, 427 feet, 476 feet, 434 feet, 420 feet, 413 feet
  • They were around 6-min/mile pace
It was kinda slow and I was feeling the power intervals from the morning! Then I explored around the Donelson Y campus (15 minutes, 0.83 miles, 85 HR [not sure how accurate this was because I turned my strap around]) and found some horses and a stable. Who knew?

Did a few of my 5-minute isos (push up on knees, curl [8-lb dumbbells], and crate crunch), and I have to finish the rest tomorrow. Then it was off to Anna's for a Mary Kay party with Tabitha, Emily, Kendall, and Kathryn. Fun times hearing about the spring/summer styles!

Wednesday, March 17, 2010

Michal: Don't Be Like Her!

Now it was told King David, saying, “The LORD has blessed the house of Obed-Edom and all that belongs to him, because of the ark of God.” So David went and brought up the ark of God from the house of Obed-Edom to the City of David with gladness. And so it was, when those bearing the ark of the LORD had gone six paces, that he sacrificed oxen and fatted sheep. Then David danced before the LORD with all his might; and David was wearing a linen ephod. So David and all the house of Israel brought up the ark of the LORD with shouting and with the sound of the trumpet.

Now as the ark of the LORD came into the City of David, Michal, Saul’s daughter, looked through a window and saw King David leaping and whirling before the LORD; and she despised him in her heart. So they brought the ark of the LORD, and set it in its place in the midst of the tabernacle that David had erected for it. Then David offered burnt offerings and peace offerings before the LORD. And when David had finished offering burnt offerings and peace offerings, he blessed the people in the name of the LORD of hosts. Then he distributed among all the people, among the whole multitude of Israel, both the women and the men, to everyone a loaf of bread, a piece of meat, and a cake of raisins. So all the people departed, everyone to his house.

Then David returned to bless his household. And Michal the daughter of Saul came out to meet David, and said, “How glorious was the king of Israel today, uncovering himself today in the eyes of the maids of his servants, as one of the base fellows shamelessly uncovers himself!”

So David said to Michal, “It was before the LORD, who chose me instead of your father and all his house, to appoint me ruler over the people of the LORD, over Israel. Therefore I will play music before the LORD. And I will be even more undignified than this, and will be humble in my own sight. But as for the maidservants of whom you have spoken, by them I will be held in honor.”

Therefore Michal the daughter of Saul had no children to the day of her death. 2 Samuel 6:12-23

And it happened, as the ark of the covenant of the LORD came to the City of David, that Michal, Saul’s daughter, looked through a window and saw King David whirling and playing music; and she despised him in her heart. 1 Chronicles 15:29
This morning while driving to work I had the scary thought that I could be just like Michal. There are a few women in the Bible who I'd like to be like (the Proverbs 31 "woman of virtue," Esther, and Abigail, to name a few), and some I would not like to be like (Michal is topping the list right now, but there's also the foolish woman who tears down her house with her own hands, among others). I don't want to get between anyone and their praise of God. Oh, God, let me not hinder anyone from worshiping You!

Swim: 2,100 yds at DHY
  • 350 warm up
  • 8×25 drill
  • 12×100@5sec: (1:38 average) 1:30.96, 1:37.71, 1:37.67, 1:38.68, 1:37.40,1:38.48, 1:38.37, 1:40.60, 1:40.65, 1:38.46, 1:39.93, 1:38.15 [20:40 total]
  • 350 cool down
No draft due to no lane mates and my times were super consistent (and the same average as yesterday). Hooray!
Previous 100 times and averages:
3-17-10 (1:38 average) (1:27.05, 1:36.68, 1:39.48, 1:39.34, 1:41.50, 1:41.43, 1:42.28, 1:41.81, 1:36.54) [15:38 total]
3-09-10 (1:34.67 average) 1:28.02, 1:36.89, 1:34.01, 1:34.87, 1:36.51, 1:38.16, 1:35.18, 1:34.99, 1:32.54 [15:08 total]
3-03-10 (1:41.82 average): 1:37.37, 1:40.21, 1:43.43, 1:42.25, 1:43.72, 1:43.32, 1:44.47, 1:43.91, 1:43.42, 1:40.02, 1:39.76 [19:44 total]
2-24-10 (1:40.55 average): 1:33.62, 1:40.06, 1:41.55, 1:40.57, 1:41.14, 1:41.51, 1:43.43, 1:41.41, 1:42.27, 1:40.62, 1:39.63 [19:27.52 total]
2-23-10 (1:35.57 average): 1:27.73, 1:34.50, 1:35.64, 1:36.45, 1:36.45, 1:36.51, 1:38.96, 1:37.63, 1:37.94 [15:12.34 total]
2-17-10 (1:46 average): 1:30.88, 1:42.95, 1:48.07, 1:48.92, 1:47.97, 1:46.32, 1:47.42, 1:47.93, 1:52.66, 1:48.92 [18:30.01 total]
2-16-10 (1:39.55 average): 1:35, 1:38.38, 1:40.79, 1:41.15, 1:40.96, 1:39.34, 1:39.02, 1:39.92
It rained early in the day but dried out enough for me to do my 32-minute, 8x30sec@1min hill repeats:
  • 37:39, 4.50 miles, 8:22 pace (6:16 best), 536 cal, 170 HR (188 max)
  • Warm up: 13 minutes, 1.54 mi, 8:26 pace, 167 HR
  • Hill 1 + downhill 1: 294 feet, 175 HR; 0.10 mi, 166 HR
  • Hill 2 + downhill 2: 319 feet, 170 HR; 0.11 mi, 175 HR
  • Hill 3 + downhill 3: 318 feet, 171 HR; 0.11 mi, 167 HR
  • Hill 4 + downhill 4: 330 feet, 174 HR; 0.10 mi, 171 HR
  • Hill 5 + downhill 5: 342 feet, 168 HR; 0.11 mi, 165 HR
  • Hill 6 + downhill 6: 321 feet, 174 HR; 0.11 mi, 173 HR
  • Hill 7 + downhill 7: 341 feet, 174 HR; 0.11 mi, 175 HR
  • Hill 8 + downhill 8: 389 feet, 172 HR; 0.11 mi, 175 HR
  • Cool down: 7 minutes, 0.87 mi, 8:00 pace, 173 HR
  • Extra bit to get back home: 5:39, 0.72 mi, 7:50 pace, 173 HR

Tuesday, March 16, 2010


Today was back to the whole swimbikerun thing after a couple days off, starting with a swim.
  • 350 warm up
  • 8×25 drill
  • 9×100@5sec (1:38 average) (1:27.05, 1:36.68, 1:39.48, 1:39.34, 1:41.50, 1:41.43, 1:42.28, 1:41.81, 1:36.54) [15:38 total]
  • 8×25@20sec sprint (6×25) (16.61, 17.93, 18.82, 19.68, 19.54, 20.22)
  • 8×25 kick (4×25)
  • 350 cool down
Allen, my lane mate today, was pretty good and it was nice to have feet to draft off of once or twice. He was surprised I could stay with him as was I—when he first got in I thought I'd have to work hard to use him. I did, but it was nice! We did end up talking a bit which is why I cut out 100 and headed back to work. Somehow (totally unplanned) I also eliminated two 25s. That is a bummer because I was swimming them well!)

Previous 100 times and averages:
3-09-10 (1:34.67 average) 1:28.02, 1:36.89, 1:34.01, 1:34.87, 1:36.51, 1:38.16, 1:35.18, 1:34.99, 1:32.54 [15:08 total]
3-03-10 (1:41.82 average): 1:37.37, 1:40.21, 1:43.43, 1:42.25, 1:43.72, 1:43.32, 1:44.47, 1:43.91, 1:43.42, 1:40.02, 1:39.76 [19:44 total]
2-24-10 (1:40.55 average): 1:33.62, 1:40.06, 1:41.55, 1:40.57, 1:41.14, 1:41.51, 1:43.43, 1:41.41, 1:42.27, 1:40.62, 1:39.63 [19:27.52 total]
2-23-10 (1:35.57 average): 1:27.73, 1:34.50, 1:35.64, 1:36.45, 1:36.45, 1:36.51, 1:38.96, 1:37.63, 1:37.94 [15:12.34 total]
2-17-10 (1:46 average): 1:30.88, 1:42.95, 1:48.07, 1:48.92, 1:47.97, 1:46.32, 1:47.42, 1:47.93, 1:52.66, 1:48.92 [18:30.01 total]
2-16-10 (1:39.55 average): 1:35, 1:38.38, 1:40.79, 1:41.15, 1:40.96, 1:39.34, 1:39.02, 1:39.92

Previous sprint times:
3-09-10: 18.80, 18.80, 18.84, 18.50
2-23-10: 19.21, 19.50, 19.06, 18.61
2-16-10: 18.77, 18.33, 18.69, 19.83

I braved the cold (the lobster claw gloves made another appearance) for a 1:30 ride outside. I didn't understand the workout: 1:30 total, with (after warming up) 4×1min@3min RI speed intervals.

The thing said I was supposed to pick a speed I could hold for all 4 intervals and work at 10 RPE. I was already trying to work as hard as I could—it was similar to the build/descend swim last week. But I got aero and tried my best. One was up a hill and not so fast. The others were pretty average.
  • 1:40, 27.87, 16.6 mph (34.0 max), 1,688 cal, 154 HR (176 max)
  • 32:00 warm up, 8.59 mi, 16.1 avg, 144 HR
  • Interval 1: 0.41 mi, 24.3 avg, 156 HR
  • Rest 1: 0.96 mi, 19.1 avg, 168 HR
  • Interval 2: 0.35 mi, 21.2 avg, 172 HR
  • Rest 2: 0.92 mi, 18.3 avg, 168 HR
  • Interval 3: 0.24 mi, 14.2 mph, 171 HR
  • Rest 3: 0.73 mi, 14.6 mi, 170 HR
  • Interval 4: 0.40 mi, 23.8 mph, 167 HR
  • Rest 4: 0.87 mi, 17.4 avg, 168 HR
  • 42:00 cool down 1, 11.56 mi, 16.5 avg, 157 HR
  • 10:00 cool down 2, 2.86 mi, 16.2 avg, 152 HR
Back at home, I did 5 on, 5 off thru 20 lunge, standing ham, push up, and curl. That seems to be a good amount of time for a hard bit of work without being too much.

Monday, March 15, 2010


Even tho yesterday was a rest day, today was a mostly rest day as well. At lunch I did 5 on, 5 off thru 20 Lunge, Push up on knees, Squat (no stick or bar), and Scap pull up. That's about it, but it did feel good to do something!

Sunday, March 14, 2010


I decided to take an unplanned rest day today to try to let this cold go away. In the morning, it was church with the Farkases, then I spent a lot of time reading, writing, and relaxing. I did go to the Y but only to check my email, so that doesn't really count. I did meet my new neighbor, Luis, who's a cyclist. That was the most exciting part of my day.

Saturday, March 13, 2010

Tom King Classic

Bagpipes to get the day started
This morning was a race, the Gupton Dodge Tom King 5K and Half Marathon. Cali and I had talked about deciding this morning which to run, but since she is out of town and wasn't going to be doing the race, I registered earlier this week for the 5K. I was glad I did only that, especially since it ended up being significantly colder this morning than the rest of the week. Thankfully it wasn't raining, though, so we stayed dry the entire time! My little 12-year-old competitor wasn't in this race; instead I had an 11-year-old in front of me who I was trying to beat. Mission accomplished! I ended up as the 10th female, 3rd in my age group. Stats forthcoming when they post everything online, but the final stats will not match what's on my watch (probably 23:48 vs. 23:17).

This room is nice!
The organizers of this race do a great job with it. After we finished, they started a few of the half marathoners, then had a mayors 3K healthy walk, then started the wheelchair half marathoner, and finally let everyone go. There were 1,100 preregistered half marathoners and 500+ preregistered 5K runners, so there was a good amount of competition out there. They keep everyone in line, and then they feed us well at the end. We all head up to the rich peoples' club room to breakfast on eggs, biscuits, hash browns, and crescent rolls. The only thing lacking: sausage or bacon.

Age group awardthe biggest mug ever!
The Titans cheerleaders were on hand to give out medals to the half marathon finishers. It was only appropriate, since we were at their stadium. Of course, if the Titans players were there that would have been better!

Titans Cheerleaders
  • 23:17 total
  • 3 of 46 in age group
  • 10 of 239 females
  • 47 of 430 total runners
I had taken my bike and trainer with me and planned to ride before the awards ceremony. However, I forgot my shoes and thus didn't get in the 1:15 ride. Spending the afternoon with Luke and Lauren instead! I did get the required isos workout in tho. 3×30seconds heavy:
  • Scap pull up (no additional weight)
  • Push up on feet (45-lb plate; on knees after the first second or two)
  • Preacher curl (not sure; light bar with a 10-lb plate on each side)
  • Crate crunch (45-lb plate)
  • Lunge (45-lb bar between legs)
  • 1-leg squat (I hate this one and skipped it)
  • Glute ham from top (25-lb plate)
  • Glute ham at bottom
  • Standing ham (25-lb plate)

Friday, March 12, 2010


My body does not recover well. I know this and am trying to fix it, but I don’t know what to do to fix it. This has been a recovery week, fewer yards and less time riding and running, but I’m still just as tired as I would have been during a normal week. In fact, I even skipped a swim and today’s felt harder than if I had swam two back-to-back. One thing I decided to try was drinking at least 8 oz. of Gatorade a day. I tried to think what I might be doing differently now that I hadn’t been doing the last couple years, and that was what I came up with. I’ll try it for a few weeks at least and see whether that helps.

Fridays are kind of the midweek for me, with long rides on Saturdays and long runs on Sundays, and today was not an exception to the midweek fatigue I felt last week during a significantly longer week. But I did the swimrun and accomplished another thing on my list also: Getting my car’s emissions tested (it passed, thankfully), which means I now must pay the city to let me drive it legally.

I went to BFY to complete the swim:
  • 350 warm up
  • 8×25 drill (lots of kicking with no kickboard just to make my legs work; already they were dragging)
  • 5×150@15sec 50build/25descend (I had nothing to build to and thus nowhere to descend to; I felt like I was working at max arm and leg capacity the entire time and not really going anywhere. Talk about frustrating!): 2:19.97, 2:28.54, 2:29.74, 2:29.14, 2:28.96
  • 8×25@20sec sprint (here I could actually go somewhat fast, or at least comparable to how fast my other sprints have been): 18.20, 18.80, 18.99, 18.53, 18.85, 18.76, 18.68, 18.94
  • 350 cool down (I did 150 only)
Off to emissions, home to ride, outside. It was kind of an eventful ride. I like to call rides like this “neighborhood rides.” That’s where I explore some neighborhoods I haven’t been in and ride slightly slower. It was perfect for a recovery ride, and I got to go through downtown Franklin, which I hadn’t been to in a while. I also got rained on, saw a kid who looked like he was 12 driving (but his mom was in the car with him, so I’m guessing not 12), nearly got hit by two women at two separate places, and saw one other cyclist the entire hour I was out. I was hoping to see a rainbow, but even though I didn’t I know God still remembers His promise to never send a flood to destroy the earth like He did in Noah’s day!
  • 1 hour on the nose (+2 minutes of cool down after), 16.52 miles, 16.5 average (27.0 max), 139 HR (170 max), 951 cal
If the speed and distance weren’t evidence enough of the slow ride, the HR surely would be. I don’t remember keeping my HR that low any other time I’ve been out riding! On the trainer, maybe, but not outside. It was a bit windy, too, so we’ll say that played a small part in the slowness.

Thursday, March 11, 2010

It's Not Even a Dude!

That's what some girl yelled at her dog (who barked and lunged at me) while I was running today. It was rather amusing, mainly because the dog was on a leash. She apologized for her dog's actions when I ran past her again.

Today is spring break for some schools, so that meant no CompuTrainer class. I do best when I stick with a schedule, tho, so instead of sleeping in I got up early, headed to BFY, and did 2 sets of 6-6-6 EDI:
  • Lunge with RL, rest/recover between legs: 6 RL, 6 reg, 6 RL, rest, all 18 reg. My quads just are not cooperating!
  • Glute ham, reps to the top: first 18 to top, second 18 to arm's length. The setup here just isn't conducive to reps to the top—I really need to find a facility with a glute ham stand!
  • Squat with stick: I did not go all the way down for the hold or the reps, but I did regular squat as prescribed, not wall squat like I wanted to do.
  • Bench press: 30-lb bar
  • Curl with rebound reps: 10-or-so-pound bar
  • Plate front delt: 10-lb plate
  • Crate crunch
It turns out I had an audience. Charlie was there watching me while I was doing the glute ham ones, and then he tried to show me a glute stretch, thinking it might be better than what I was doing. Since the point is kind of dynamic work, I said thanks and moved on. Then a woman later asked me about "those lunges" I was doing, saying she could never do them. I assured her they take a lot of practice but that she too could do them. Unfortunately she didn't look convinced.

I went back to DHY for a lunchtime run on the path. I went the opposite direction at the fork and challenged myself with a couple big hills. The reward: Running along the river. It was beautiful. And slow. I finished just 4 miles in the 35 minutes.
  • 38 minutes, 4.15 miles, 9:09 pace (6:41 best), 494 cal, 162 HR (232 max—not quite!)
  • Up the front side of the big hill: 2:24, 0.23 mi, 10:27 pace, 167 HR
  • Down the back side of same: 1:45, 0.22 miles, 8:05 pace, 163 HR
  • Up the back side of same hill: 2:12, 0.21 miles, 10:19 pace, 171 HR
  • Down the front side of same: 1:34, 0.20 miles, 7:49 pace, 170 HR
Definitely a little room for improvement. As is there on my ride, but it felt good and I was happy I didn't have to deal with 100-mph winds! My only excitement was being chased by a dog (if you can call it that, since he had to cross 5 lanes of well-traveled, 45-mph road and by that time I was long gone) and seeing a big hawk up on a telephone wire.
  • 1 hour, 18.05 miles, 18mph (31.3 max), 1,090 cal, 148 HR (174 max)
This route was Moores, GGP, Mallory Station, Franklin, Mack Hatcher, Hillsboro, Del Rio (not through the neighborhoods), Cotton, Berry's Chapel, Hillsboro, Spencer Creek, Mack Hatcher, Franklin, Moores, home. I will have to figure out where to add a mile or so when I start riding faster!

Wednesday, March 10, 2010

Spring is in the Air!

I saw these flowers at the start of my run and promptly forgot about them until I was finishing. That is a good thing; it means I was focusing on running! I thought last Wednesday's run was a good one, but today's felt even better—more consistent but slightly faster (31:55 then, 31:53 today through 4 miles). I'm guessing that whoever wrote the book is expecting about 5 miles for the 35-minute run, but right now I'm looking for any sort of improvement I can get without passing out and not being able to move for a week. I might not be the fastest, but I'm hoping to get there before too long!
  • 35 minutes total, 4.33 miles, 8:05 pace (6:09 best), 522 cal, 173 HR (195 max)
  • 8:08, 1.03 miles, 7:54 pace, 167 HR (this was to the fork in the path)
  • 7:39, 0.97 miles, 7:51 pace, 177 HR
  • 2:43, 0.33 miles, 8:08 pace, 172 HR (this was to the green pole at the turnaround)
  • 5:08, 0.66 miles, 7:44 pace, 178 HR
  • 8:14, 1.00 miles, 8:16 pace, 175 HR (this was 4 miles in and had 2 good uphills)
  • 3:06, 0.33 miles, 9:32 pace, 177 HR (cool down jog)

Tuesday, March 9, 2010


Had a little trouble focusing the camera...but this is my water-bottle reminder to recover (and hydrate)

I think I had a slight breakthrough in my stroke while I was swimming today. I focused not on continually taking strokes but rather on making the most of each stroke I took—sort of like trying to make each stroke last longer than normally it would have by pulling harder and longer. And wouldn't you now, I swam slightly faster today than last week! Today was only ,1900 because it's a recovery week (hooray!):
  • 350 warm up
  • 8x25 drills
  • 9x100@5sec: (1:34.67 average) 1:28.02, 1:36.89, 1:34.01, 1:34.87, 1:36.51, 1:38.16, 1:35.18, 1:34.99, 1:32.54 [15:08 total]
  • 4x25@20sec sprint: 18.80, 18.80, 18.84, 18.50
  • 350 cool down
Previous times and averages:

  • 3-03-10 (1:41.82 average): 1:37.37, 1:40.21, 1:43.43, 1:42.25, 1:43.72, 1:43.32, 1:44.47, 1:43.91, 1:43.42, 1:40.02, 1:39.76 [19:44 total]
  • 2-24-10 (1:40.55 average): 1:33.62, 1:40.06, 1:41.55, 1:40.57, 1:41.14, 1:41.51, 1:43.43, 1:41.41, 1:42.27, 1:40.62, 1:39.63 [19:27.52 total]
  • 2-23-10 (1:35.57 average): 1:27.73, 1:34.50, 1:35.64, 1:36.45, 1:36.45, 1:36.51, 1:38.96, 1:37.63, 1:37.94 [15:12.34 total]
  • 2-17-10 (1:46 average): 1:30.88, 1:42.95, 1:48.07, 1:48.92, 1:47.97, 1:46.32, 1:47.42, 1:47.93, 1:52.66, 1:48.92 [18:30.01 total]
  • 2-16-10 (1:39.55 average): 1:35, 1:38.38, 1:40.79, 1:41.15, 1:40.96, 1:39.34, 1:39.02, 1:39.92

The amazing sunset
My prescribed 1:10 ride was exactly that, even though I switched the route in the middle of the ride. I had to do 7x20sec@2min power/high-gear intervals and did them with the HRM timing the intervals, so I have stats as always!
  • Totals: 1:10:28, 18.38 miles, 15.6 average (41.7 max; before I started the approach to and ascent/descent of Lynnwood way, my avg was 17.9), 1,118 cal, 150 HR (211 max)
  • Warm up: 27:45, 7.89 miles, 17.1 avg, 149 HR
  • Interval 1 + rest: 20 sec, 0.12 mi, 22.2 avg, 162 HR + 2 min, 0.68 mi, 20.5 avg, 160 HR
  • Interval 2 + rest: 20 sec, 0.12 mi, 21.5 avg, 157 HR + 2 min, 0.66 mi, 19.9 avg, 156 HR
  • Interval 3 + rest: 20 sec, 0.10 mi, 18.6 avg, 149 HR + 2 min, 0.73 mi, 21.8 avg, 157 HR
  • Interval 4 + rest: 20 sec, 0.11 mi, 20.2 avg, 164 HR + 2 min, 0.55 mi, 16.5 avg, 165 HR
  • Interval 5 + rest: 20 sec, 367 ft, 12.5 avg, 164 HR + 2 min, 0.61 mi, 18.4 avg, 155 HR
  • Interval 6 + rest: 20 sec, 0.12 mi, 22.3 avg, 154 HR + 2 min, 0.59 mi, 17.8 avg, 156 HR
  • Interval 7 + rest: 20 sec, 0.11 mi, 19.8 avg, 147 HR + 2 min, 0.56 mi, 16.9 avg, 163 HR
  • Cool down before Lynnwood: 10:47, 2.26 miles, 12.5 avg, 140 HR
  • Climbing up Lynnwood: 9:27, 1.24 mi, 7.8 avg, 161 HR
  • Descending Lynnwood: 3:00 1.00 mi, 21.2 avg, 133 HR
  • The rest of the way home: 3:16, 0.84 mi, 14.1 avg, 140 HR

The view from my ride

Then it was off to the CSY for 10-6-3 EDI, 2 sets:
  • Lunge with RL (I did 10 RL, 6 reg, 3 RL)
  • Squat with stick (I did wall squat since my quads can't seem to be able to handle regular squat)
  • Glute ham with reps to arm's length
  • Curl with regular reps (10-lb dumbbells)
  • Bench press (30-lb bar)
  • Plate front delt (10-lb plate)
  • Crate crunch

Sunday, March 7, 2010

Team Belladium Skills Practice

I had to swim again today, slightly longer than last week and thankfully slightly faster! I went to MFY again (because I can get in early), which means the 1,500m was really 1,640yds. I think, however, that most races are measured in meters, so it's good for me to get in this pool at least once a week.
  • 350 warm up
  • 1500 straight (9:47.98, 9:56.63, 9:53.31; 29:37.92 total
  • 350 cool down
Times from previous long swims:
  • 2-28-10: 10:43.88 [pretty sure I added 50 here], 9:51.10, 9:41.12; 31:16.10 total
Then it was off to run, 55 minutes. It was really nice outside so I started out there, but I just could not last. My legs are so tired and would not cooperate. I did the 55 minutes, 25 outside and 30 inside on the elliptical.

The day's ride was with Team Belladium and probably one of the best rides ever. We left from Todd's studio and rode over to MetroCenter, where very few cars are and there is around 2 miles of flat, stop-sign–less road to practice on. And practice we did! First, Todd, Lisa, Parri, Lisa, Jennifer, Valerie, and I talked a little about cornering during crits. Then we talked about attacking at the right time and hit the road to practice. It was all about being in the chase group, catching the leaders, and then taking off at the right time (about 6-10 bike lengths back). We practiced that quite a bit and got a good little burn in the legs! Especially the first attack—Lisa C was to attack and I led, but we hadn't really warmed up and were facing a head wind. Thankfully Todd gave us a little pull for the next round and we could recover!

After that, we did a few sprints. Just to get used to getting a good jump and making our bikes move a lot and using our upper bodies. We each got 4 or 5 tries, with Todd coaching us and helping us along and showing us how the sprints should look.

The third thing was a little crit. We found a parking lot, met up with the rest of the group (Lee, Cali, Anna, Jonell, Shelly, Kathy, and Ed), talked a little more about cornering, basic crit skills, and clipping in, and then had a 10-lap crit race around the unswept parking lot. I struggled, feeling my quads the entire time, and ended up behind Ed, Lisa, Parri, Cali, and Jennifer. I couldn't catch them but didn't let anyone behind me catch me, so that's one little victory I guess.

Finally, we rode back to the studio and Todd, Lisa, Valerie, Anna, Kathy, Shelly, Cali, Jennifer, and I headed to DaVinci's across the street for a relaxing pizza dinner. It was definitely an exhausting day. Here are some stats from the ride.
  • Warm up: 19:41, 4.2 miles
  • Attacking: 32:25, 8.85 miles
  • Sprinting: 7:25, 1.58 miles (+ 4:54, 1.50 miles to ride back to the group)
  • Racing: 8:31, 2.92 miles
  • Cool down: 20:49, 4.12 miles
  • Total moving time: 1:33:45, 22.72 miles, 14.5 mph avg (32.8 max), 1,272 calories, 113 HR (180 max)
Someone did a pretty good write-up about Todd's studio, too, which you can find here.

Saturday, March 6, 2010

Race Day

What it takes to stay warm. Right: run clothes (fleece tights, thermal sweatshirt, under armor, headband, wool socks, gloves, toe warmers, hand warmer). Left: bike clothes (tights, shorts, under armor, sweatshirt, headband, tall wool socks, gloves, toe warmers, hand warmer).
Yesterday I asked Will to pray for me for my race today. My legs were dead and they were moving slowly. He prayed and I raced, finishing as the 4th overall female and 25th overall finisher. I got beat by a 12-year-old girl again, the same one who beat me back in November in Hendersonville. Today was cold, 27* at start, but it really warmed up for my ride later (up to 55*). And it was amazing riding outside, for the first time in 2 months! I did yesterday's ride today, 1:15, so that I can do today's ride tomorrow and ride with Team B.

My legs didn't really warm up at all during the run. My feet were freezing and I wasn't warm until about 20 minutes after the race, when I finally changed into other clothes. Unfortunately This race was not chip-timed and the results won't be up for a few days. I'm glad I started near the front, so my time was probably about 2 seconds off the real time. Also, I forgot to modify my watch to record running stats (it was set on biking), so I missed the first 0.2 miles in the running stats.
  • Lap 1: 5:44 (0.79 miles), 7:16 best (6:18 best), 177 HR (Bike lap: 1:09, 0.17 mi, 99 HR (174 max)
  • Lap 2: 7:12, 0.97 miles, 7:24 pace (6:43 best), 185 HR
  • Lap 3: 7:29, 0.98 miles, 7:37 pace (7:01 best), 190 HR
  • Lap 4: 1:02, 0.15 miles, 7:10 pace (6:46 best), 191 HR
  • Lap 5: 31.92 , 424 feet, 6:38 pace (6:07 best), 195 HR
  • (I'm not sure what was with Laps 4 and 5)
  • Cumulative: 3.1 miles, 23:09
  • Lap 6: 6:50, 0.54 miles, 12:45 pace (7:56 best), 159 HR
I had to keep running/walking a little to get in the required 30 minutes, so I jogged a little and then walked a little. Totals (without the bike lap): 22 minutes, 2.97 miles, 7:24 pace (6:07 best), 357 cal, 185 HR (196 max)

I decided to brace the cold and go out riding. As you saw above, I was well-clothed and kept warm, and it was worth the trouble to get outside for 1:15 (Friday's required ride):
  • 1:13.05, 19.62 miles, 16.1 average (29.1 max), 1094 cal (1:15, 19.82 according to my bike computer), 149 HR (173 max)
I changed my route and plan about 5 minutes into my ride because I noticed that I'd be riding into the wind out and against the wind in. I didn't want to do that, so I changed it up. It was a good ride, out toward Brentwood where I passed some high schoolers promoting a car wash; the girl was trying to get me to get my bike washed and told me that there were some cute guys there...she almost convinced me to go but I kept going and finished my ride strong.

Then it was on to church, where I was reminded that God is my ultimate cheerleader, on the side lines of every race cheering me on. I had just been thinking at the race that it was kind of a bummer and depressing not have anyone there to cheer, but now I can remember I have Someone there on the sidelines watching and encouraging...if only I can remember to listen for His voice!

After church I had to do isos, 10 10 10 EDI, no note saying how many sets. Usually Will tells me to do 2, so I started out with 2 sets for arms and went to 1 set for legs:
  • Wall push up (hands off wall for reps)
  • Curl (20-lb bar)
  • Crate crunch
  • Wall squat
  • Glute ham (reps to arm's length)
  • Lunge (regular--not Russian--reps)
I am currently surrounded by a very loud, busy, new family that had been cooped up in a car all day. They are looking for anybody besides their family and it is rather amusing. They are nice, but I'm ready to get out of here!

Friday, March 5, 2010


Today I was very tired. I did not want to train, but I went to the Y after work and because I was there, I had to work. Will's teaching me that if I'm already there, I'd better do the work and do it well. So I swam what I was supposed to have swum:
  • 350 warm up
  • 8x25 drills
  • 6x150@15sec (50 easy/25 hard): 2:21.26, 2:30.03, 2:35.29, 2:27.71, 2:27.97, 2:29.73
  • 6x50@20sec sprint: 40.00, 41.01, 41.17, 43.42, 44.28, 44.65, 42.89 (1 extra)
  • 8x25 kick
  • 350 cool down (I did 300 because of the extra sprint)
I did an extra sprint because I totally lost track of time and distance, and I also totally forgot to swim the last 25 of one of the 150 reps hard because I was trying to do math in my head while swimming.

The next thing on the list was isos: 5 on, 5 off thru 40.
  • One leg squat
  • Glute ham at the bottom
  • Squat with stick
  • Scap pullup
  • Preacher curl
  • Pushup on knees (which I ended up doing on the wall)
My legs were absolutely not working and I could not do squat. I got up to 15 seconds and couldn't do it. I took a few-minutes break and tried again, unsuccessfully. Then I went home, donned compression tights and socks, put my feet up, and put in a movie. Sweet 2 hours doing nothing!

I postponed my ride so that I can ride on Sunday with Team B. Happy day!

Thursday, March 4, 2010

26.26 Miles

Not a marathon morning—that's how far I rode today during our 1:22 Cycling Class. If I could do a marathon that quickly, I might possibly be one of the happiest, fittest girls around :-)

The ride looked like this:
  • Warm up: 23 minutes before Todd started the program; 133 HR
  • Warm up 10 minutes; 155 HR
  • Ride 15 minutes, at 95 RPM, at 80% of your threshold (166 HR), then ride 7 minutes, at 110 RPM, at 85% of your threshold (176 HR)
  • Recover for 5 minutes (155 HR)
  • Ride 1 minute, at 95 RPM, at 80% of your threshold, then ride 15 minutes, at 95 RPM, at 85% of your threshold (173 HR), then ride 7 minutes, at 110 RPM, at (decreasing) 95–85% of your threshold (179 HR)
  • Recover for 5 minutes (158 HR)
  • Ride 10 minutes, at 95 RPM, at (decreasing) 95–80% of your threshold (169 HR)
  • Recover for a few minutes (162 HR)
The first section was great. I really focused on keeping my cadence where it was supposed to be and had a significantly easier time maintaining 110 than I did the last couple weeks.

The second section was harder. I could barely maintain 95 RPM and was getting really frustrated. My legs just did not want to move fast, and they wouldn't go when I would try to make them. I could get up above 100 RPM, but I absolutely could not stay there.

The third section was brutal. Not only could I not reach 95, I could barely maintain 80. I felt like I was giving everything I had and wasn't going anywhere. Then I was getting even more frustrated because my legs just weren't going fast. I had my HRM recording data, and it's not like it was up that high (159 average; 182 max), so I don't know what the deal was with the sluggish legs.

I weighed myself 2+ hours later and was down 8-10 pounds. I'm going to guess I did not drink enough water before (any? and oatmeal+almonds+honey+an apple), during (20oz), or after (maybe 20oz?). Time to rehydrate!

Today was the second day in a row I got to run (50 minutes) outside. My fingers were freezing for at least an hour after I finished, but it was so worth it!
  1. 8:39, 172 HR
  2. 8:38, 176 HR
  3. 8:50, 172 HR
  4. 8:25, 172 HR
  5. 8:30, 173 HR
  6. 2:07, 167 HR
  7. Totals: 50:00, 654 cal, 5.54 mi, 9:01 avg (6:38 best), 169 HR (207 max)
I was a bit slower today than yesterday, and my legs were toast from the start. But I had to run through it and tried to not slow my pace too much. I barely succeeded, but I ran the whole route, which was hilly, and felt good about that. Plus the last 2 miles got faster, so that's even better.

Wednesday, March 3, 2010


I had to finish my 5 on, 5 off thru 60 since tomorrow is 5 on, 5 off thru 40, so I did the following this early morning:
  • Push up (after 35 seconds, I had to move to wall push up; I could not hold myself up any more!)
  • Preacher curl
  • Crate crunch
Then it was a swim at lunch:
  • 350 warm up
  • 8x25 drills
  • 11x100@5sec rest (1:37.37, 1:40.21, 1:43.43, 1:42.25, 1:43.72, 1:43.32, 1:44.47, 1:43.91, 1:43.42, 1:40.02, 1:39.76 [19:44 total])
  • 350 cool down
I knew I was swimming slower, but this felt super slow. It was less than 1.5 seconds slower, on average, compared to last Wednesday's swim. Average today: 1:41.82. Average then: 1:40.55, rounded up. I definitely do better when there aren't other people in my lane who sit at the wall a lot. I get nervous that I'm going to kick someone while I'm flipping and thus either go super slow or nearly miss the wall (or both/and). But it helps to have other people in the lane because it pushes me to swim faster to try to catch them.
2-24-10 times (1:40.55 average): 1:33.62, 1:40.06, 1:41.55, 1:40.57, 1:41.14, 1:41.51, 1:43.43, 1:41.41, 1:42.27, 1:40.62, 1:39.63 [19:27.52 total])
2-23-10 (1:35.57 average): 9×100@5sec (1:27.73, 1:34.50, 1:35.64, 1:36.45, 1:36.45, 1:36.51, 1:38.96, 1:37.63, 1:37.94 [15:12.34 total])
2-17-10 (1:46 average): 10×100@5sec (1:30.88, 1:42.95, 1:48.07, 1:48.92, 1:47.97, 1:46.32, 1:47.42, 1:47.93, 1:52.66, 1:48.92 [18:30.01 total])
2-16-10 (1:39.55 average): 8×100@5sec (1:35, 1:38.38, 1:40.79, 1:41.15, 1:40.96, 1:39.34, 1:39.02, 1:39.92)
The last thing on the list was a 30-minute, moderate aerobic run, which I did outside! It wasn't my fastest run ever, but it was probably my best self-paced run since I'm really trying to not go out to hard and falter at the end.
  1. 7:52, 164 HR
  2. 7:57, 176 HR
  3. 7:57, 178 HR
  4. 8:07, 182 HR
  5. 7:41, 184 HR (finished 5 miles in 39:42)
  6. Totals: 46:58, 640 cal, 5.41 mi, 8:41 avg (6:27 best), 170 HR (189 max)

Tuesday, March 2, 2010

5 on, 5 off thru 60!

That was on the schedule for today and was hard. It's nearly 7:30 including rest time, which is nearly 3 minutes longer than thru 40. It was tough!
  • Wall squat
  • Standing ham
  • Lunge R, L
  • Push up (do tomorrow)
  • Preacher curl (do tomorrow)
  • Crate crunch (do tomorrow)
I went home to ride 1:25 on the trainer (it was snowing, again) with 9×20sec@2min power/high gear intervals. I wore the HRM just for fun, so here's what my HR looked like (work, rest):
  • Warm up: 32 minutes; 148
  • 1: 165, 164
  • 2: 160, 166
  • 3: 159, 165
  • 4: 160, 165
  • 5: 164, 164
  • 6: 153, 162
  • 7: 155, 164
  • 8: 158, 165
  • 9: 155, 162
  • Cool down: 32 minutes; 151
  • Average HR: 152; Max HR: 175
Then it was off to swim. My legs were toast and I forgot my watch, so not only did I not record my times, I was having terrible trouble remembering even 100s and might have swum some short and some long. The 2,200 workout was this:
  • 350 warm up
  • 8×25 drills
  • 10×100@5sec
  • 4×25@20sec sprint
  • 8×25 kick
  • 350 cool down
They probably weren't my fastest times, but I tried to work hard even without the legs cooperating.

Monday, March 1, 2010

Alumni Meeting

For today's rest-day activity, I headed over to the Gaylord Opryland Hotel and the National Religious Broadcasters Convention for a Cedarville Alumni meet-and-greet. It was a small showing, likely because we as an alumni leadership team didn't do much promoting of the event. The highlight was Dr. Brown, the current president, being in attendance. He seemed to know everyone there or have done his research on those who were coming—either that or he's really good with names! It really wasn't the most exciting event for a rest day, but it definitely fulfilled my mandate to do something with someone. And there were a few people I talked with who I hadn't seen since either the last alumni event or a few months ago.