CompuTrainer Class: Maximizing Aerobic Capacity III

Year 27 blog

This is different enough from last week that it gets a new graphic and a new list:

2-07-12

• Total: 1:25:00, 150 bpm (173 max)
• Warm up: 14:40, 104 bpm
• Warm up: 16:00, 150 bpm; 4min rest, 143 bpm
• Tempo #1: 20:00, 168 bpm; 3min rest, 156 bpm
• Tempo #2: 20:00, 165 bpm; 3min rest, 149 bpm
• Tempo #3: 4:20, 162 bpm

I didn't have time to complete the entire workout and thus stopped during the first quarter of the last tempo effort and missed the sprint. This week was easier than last week, and my average HR shows that (157 bpm Tuesday, 156 bpm Thursday, and 150 bpm today). It still was a good workout, it just wasn't really very hard.

The rest of my workout was a 15 min run and 3x30 sec heavy/weights, but I changed thing up just a bit. I found an unused stationary bike at the CSY and spent 30 minutes there warming up. Then within a minute I was outside for the 15min run (actually 15:30, 2mi, each was about 7:45, which I'm pretty happy about considering it's my first run off the bike in what felt like a year and I had lots of traffic and a light to deal with). And instead of Will's iso workout, I went to the body pump class. I used the same weight as normal (one 5kg plate on each end of the bar), and it about killed me. I didn't realize how tired I was until I started that workout! But, I stuck with it and was glad I did--it always feels good to finish something and to finish it well. Running route:

Happy Mail Day!

Free carrots and free peanut butter—it's scary how well
Kroger knows my shopping habits!

I managed to get in 30 minutes on the step mill at the DHY at lunch and a 10×10sec workout (wall sit, glute ham, lunge L/R, push up, curl, crunch) at the CSY after work. Then it was home to check my mail for Kroger Qs. I got some good ones! Free is always good, and ones for produce are ones that I'll use:

Produce Qs, soda Qs, dried fruit Qs, and
baking supplies Qs

Team Ride

The rain that had been predicted to fall today never came, and that meant that we were able to get in a good team ride. We met at the BFY and rode southwest, basically into my backyard. I love riding from my house to ride starts and riding on roads that I know, and surprisingly, even after yesterday's 5K race, my legs were feeling good and I was riding well—which means, I got every sprint! It helps that I know where all the sprint signs are and I didn't always have someone racing me, but I pretended someone was on my wheel so that I would work harder.

Usually when I go for sprints I don't have too much left to actually pull during the rest of the ride, but today was different and I'd have done a fair amount of work if Parri and Kat had ever gotten off the front of the pack (there were 9 of us: Parri, Kat, Jeremy, Todd, Valerie, Anna, Catherine, Shelly, and me); those two, Jeremy, and Todd did the lion's share of the work.

Here is the route. I rode for 2:17:50, of which 19 minutes were from my apt to the BFY and about 4 were from the corner of Franklin/Moores back to my apt. It took me approximately 8:20 to climb Lynnwood (mile 39).

Predators Fangtastic 5K

Bib number and my Garmin

This is one of my absolutely favorite races around town. You pay the same price as you would for any other 5K ($35, which is absolutely ridiculously expensive for a 5K) and get a t-shirt (that's always one I'll wear), a voucher for a ticket to a Predators game of your choosing (from the 3 available dates), bagels and fruit from Whole Foods, and today a $25 discount for AdventureWorks and coupons for Whole Foods and other things. It is worth the money for me for the $30 Preds ticket I get out of it; everything else is a fantastic extra.

They changed the course this year, and I really had no idea what to expect time-wise. I thought it would be slightly harder and thus slower, but for me it definitely was not. Hooray! I ran my fastest time in this race by almost 20 seconds, and that is with absolutely no specific speed training; 2010 is probably the year I was most specifically training because Will was here to train me from November–January, and today's time beat that time. Plus I haven't been under 23 minutes since the middle of 2009, which means it's been almost 3 years And I ran pretty consistent, too. Here are my times from previous years compared to this year:

2-04-12: 22:53
2-12-11: 23:27
2-06-10: 23:12
2-14-09: 23:49

Also, it turns out that when I run pretty consistent mile times, I finish well overall and in my age group. Today I was the 16th female of 732 finishers and though the preliminary results list said I finished 5th in my AG, I got a medal for 3rd of 149 because the first two were overall winners; I'm glad I stuck around! This is my first time placing in my AG in this race, and I got a sweet hockey puck medal.

Sweet medal!

Here is the route:

I ended up running a bit before and a bit after the race to get 6.5 miles. I was supposed to run 45 minutes today, so I wanted to get that in all at one time. I headed up Demonbreun again, against the finishing runners but out of there way, and then ran back down with the 4X:xx finishers. It's a whole different world at the back of a race—lots more conversation and walking!

Here are my race stats and my HR data: 3.17 miles, 22:53 (7:23 pace; 5:42 best), ~180 bpm (196 max), 657' ascent, 982' descent.

Here's the data from the 5 miles that included the race and from the 1.25 miles before that; I didn't record the final 0.25 to get me to 6.5 because I was freezing and didn't want to turn my Garmin back on:

5 miles, 42:41, 8:32 pace, 174 bpm (197 max), 1488' ascent, 1734' descent
Mile 1: 7:11
Mile 2: 7:27
Mile 3: 7:10
Mile 3.17: 1:04 (6:27 pace)
Mile 4.17: 11:50
Mile 5: 6:25 (8:36 pace)
1.25 mile warmup: 15:18, 12:11 pace, 93 bpm, 1569; ascent, 1191' descent

Comparison notes:
2012: 1465 finishers (732 females and 733 males); 3/149 in AG; 16/732 females; 97/1465 overall.
2011: 946 finishers (515 females and 431 males); 4/115 in AG; 16/515 females; 79/946 overall.
2010: 1206 finishers (660 females and 546 males); 3/174 in AG; 14/660 females; 86/1,206 overall.
2009: 1504 finishers (782 females and 722 males); 3/185 in AG, 39/782 females; 161/1,504 overall.

Long Ride with Kat

I knew I had to get in a good long ride today, because it's going to rain the rest of the weekend and it was pretty amazing outside. So, I emailed Kat around 10 about a 12:30 ride. Thankfully she was free, and we met on the road for what turned out to be for me a 3h, 52-mile ride. Hooray! It was just what I needed. She pushed me to work harder and stay out longer than I'd have done by myself, and she was great company. She is someone I could ride with every week and get stronger every time. I like that! Here is the route I did; I met Kat at Manley and Hidden Valley and said goodbye to her at Old Hillsboro and Del Rio.

Here is the route and my HR data:

Here are my stats from the ride: 3:01:13, 51.59 miles, 17.1 mph (39.6 max), 153 bpm (179 max), 3180' ascent, 3192' descent

Although it was fairly warm, I still got a bit cold about 2 hours in (which is an hour later than normal, so I'll take it). I stopped at the MFY to warm up but not work out. Then I headed home. Much to my surprise, my key would not work in my front door. So, I was locked out of my apartment with my key in my hand. My first thought was that for some reason the maintenance people had changed my locks; why they would have done that, I have no idea, but I wouldn't put it past them to do so and not tell me. However, I have a patio door and a storage room door, and my key, the one I will still holding in my hand, worked in both those doors. Sadly, though, the storage room door doesn't lead inside and the patio door wasn't opening (I haven't tried to open it in the years I've lived there, and it was not opening for anything!). So I had to go down to the office and request that they let me in. Thirty minutes of my sitting outside my door reading (and 10-6-3 EDI lunge) later, Hank finally showed up and spend nearly 30 minutes trying to take off the current deadbolt lock so that he could replace it with a new one.

My job was to hold the flashlight and watch

He said mine wasn't the only apartment he had to break into; he was off to let the second person in her apartment, and I felt bad she had to wait for so long!

CompuTrainer Class: Maximizing Aerobic Capacity II

Encouragement for today:

I will bless the Lord who has given me counsel;
My heart also instructs me in the night seasons.
I have set the Lord always before me;
Because He is at my right hand I shall not be moved.
Therefore my heart is glad, and my glory rejoices;
My flesh also will rest in hope.
 For You will not leave my soul in Sheol,
Nor will You allow Your Holy One to see corruption.
You will show me the path of life;
In Your presence is fullness of joy;
At Your right hand are pleasures forevermore.
Psalm 16:7–11

Today's workout looked very similar to (though not exactly like because I can't remember everything nor replicate it) this:

Today felt pretty similar to Tuesday, if not slightly easier.

1-31-12
2-02-12

• Total ride: 1:39:25, 157 bpm (177 max), 216W
  Total ride: 1:37:00, 156 bpm (176 max), 216W
• Warm up: 9:39, 107 bpm
  Warm up: 7:29, 110 bpm
• Warm up: 20:00, 156 bpm; 4min rest, 149 bpm
  Warm up: 20:00, 147 bpm; 4min rest, 157 bpm
• Tempo #1: 16:00, 171 bpm; 3min rest, 165 bpm
  Tempo #1: 16:00, 170 bpm; 3min rest, 154 bpm
• Tempo #2: 11:00, 172 bpm; 3min rest, 163 bpm
  Tempo #2: 11:00, 169 bpm; 3min rest, 154 bpm
• Tempo #3: 11:00, 169 bpm; 3min rest, 162 bpm
  Tempo #3: 11:00, 168 bpm; 3min rest, 153 bpm
• Tempo #4: 11:00, 165 bpm; 4min rest, 143 bpm
  Tempo #4: 11:00, 168 bpm; 4min rest, 146 bpm
• 110 RPM spin: 1:00, 152 bpm
  110 RPM spin: 1:00, 146 bpm
• Cooldown and sprint: 2:52, 143 bpm, 657W
  Cooldown and sprint: 2:41, 149 bpm, 676W

First, though, was a swim. I have enough time at lunch to get in a main set but none of the drills or warmup/cooldown, so I do what I can. Today was 3×125@20sec rest, 2×175@30sec rest, and 3×125@20sec rest; I did 100 kick/backstroke at the end to get to 1,200 yards (short course indoor pool at the DHY). During the ride today, I could definitely feel in my arms that I'd been swimming earlier. I can't remember than having happened during other rides.

Bread Pudding

Source

Today was absolutely beautiful. I got outside a couple times to just enjoy the sunshine and warm temps, but I also got some good recovery in too. I did nothing hard today, just a couple walks that amounted to 3 total miles. Then I sweat a little in the steam room at the DHY before heading to my coworker Brian's house for dinner.

Brian and Susan hosted Tanya, Jennifer, and me, and Susan made a tasty meal: baked ziti with veggies and breadsticks, and then donut goodness for dessert (evidently it's called bread pudding). It was definitely tasty and very sweet!.

Source and Recipe