Friday, October 23, 2009

Thanks Chuckie V on Xtri.com

Here is what we need to remember...

There are no shortcuts. Nor is there a hidden path to success (though there is a lonely one). There is no easy way. There are no "breakthroughs" in training (and if there were, they'd only come after long spells). Quite simply, there isn't anything that will help your cause other than old-fashioned hard work. The harder, the better. So roll up your (compression) sleeves, losers.

Again, in training---and life---there is work and there is rest. And if you want to reach success (a level of success beyond enjoyment, which itself is vital) you will need lots of them both.

--Chuckie V, There are NO Secrets, Xtri.com

Thursday, October 15, 2009

How Do I Swim Again?

I swam for the first time in a couple of weeks and it is if I had forgotten how to swim. Is my form right? Have I always been this slow? Does the black line always feel this long? Can I cheat on this set without getting in trouble? Yes those were the questions going through my mind as I did my swim workout yesterday. I felt totally out of synch with the whole process. So I went back to basics. I tried to focus on my form and that included slowing down to make sure I was doing the right things. I did not cheat on my sets! I knew the only one I would be cheating would be me. Of course, I used Coach L as the reason but I really knew it was because I could not live with myself if I cheated! I just did the best that I could given the circumstances. Here is what the workout consisted of: 300 WU, 200 kick, 200 pull with buoy, 5x100 with 30 sec rest between (Here is where I wanted to cheat!), 200 kick, 5x50 with 30 sec rest between and 200 WD. Not bad for the first day back in awhile. I look forward to the next workout!

Prior to my swim I ran 25 mins. I also did the same thing on Tuesday. A short 25 min run at 5.7 on the treadmill. This should have been a recovery run but I could not bring my heart rate down when I was running so it was a little bit harder than a recovery run. During these runs my right hip felt fine. I have been doing everything that coach has said and I am starting to feel the difference. But that is not to say that I am not doubting the plan. My hyperactive need to do more is overtaking me. I am already looking at my total numbers for the week and can feel disappointment that they are not as high as in the past. Yes, I know I am recovering but it is hard to rationalize. I was enjoying the rush of the big miles if only mentally. So I am continually reminding myself that it takes discipline to recover and that I will be better off if I do what I am told. Let's hope I can do that! I will be emailing Coach L today to see what if any miles I get to do over the weekend. I have 2 hours and 45 mins on the plan for Saturday but that was before the hip. I still want to do it but I know that is probably not a good idea. Oh well, we will just see what Coach says...

Until later keep riding, running and swimming!

Tuesday, October 13, 2009

Hills make me stronger...

That was my mantra on my ride yesterday and I had many opportunities to recite it. I started from my house and rode to Garden of the Gods. I did one lap through the Garden and then booked it back home. The hills in the Garden can be quite intimidating but there is one small hill that really kicks my butt. It was on this hill that my mantra came to me and I recited it over and over until I kicked the butt of that hill! The weather today was cold but much nicer than the previous two days. I bundled up and just kicked some bicycling a$$! The total ride time was 1 hour and 12 mins and the mileage was 15.55 miles. I am so happy with those numbers. I have not lost my hard fought conditioning from this year!

In other news, my right hip is starting to feel better. After a conversation with Coach L we believe that it is my ITB flaring up. I am on the NSAIDs, foam rolling and light running plan for the remainder of this week. Coach L also agrees that I should not do the full marathon in SA. I am somewhat disappointed with this but I also don't want to lose the great fitness and speediness that I have acquired this year by injuring myself worse than I already have! 2010 is going to be a big year for me and I want to be on 100% for that! Good things come to those who wait right? Well, waiting is not the right word because I will hardly be waiting for something to happen. I will be training hard and making my own destiny.

Today will be a 20-25 min run followed up with stretching, rolling, core exercises and more NSAIDs. So until later keep riding, running and swimming!

Sunday, October 11, 2009

Cold Weather Running is Here...

Today was a 2 1/2 hour long run but the catch was the weather. The temps were in the mid-20's. A slight wind was blowing and sleet was constant. The run started at the Colorado Running Company. I was running a few minutes late and just missed the training goals group. I ran another long run on my own. I ran on the Santa Fe trail to the North. Right now you don't run the trail south alone because of the homeless tent city. I found a pretty good pace and just tucked in and ran. I did an 1 hour and 15 mins towards the north. The weather was not a factor during this portion of the run but I had to be very careful on the trail because there were sections of ice. The second half of the run was running back south. At this point my right hip was killing me but I just wanted to keep going and get the run done!! The weather appeared to be getting colder and the trail was getting sloppier. In fact, I passed a very nice women who reminded me to be careful. I said thanks and then not less than 5 minutes later I fell on my ass. So much for listening to my concerned walker. I was hoping to run 15 miles in the allotted time for this run but things did not work out that way. But I did get in 13.49 and I matched my Colorado 1/2 marathon PR at 2:26,unofficially of course. By the time I finished the run I was caked in ice and could barely move my right hand. I had a hard time starting my car and then scraping my windows.


Despite the weather, I am very happy with this run. I had a great time and I am feeling very mentally strong. Now I just wish I could say the same about my body. My right hip is really bothering me and that is very unusual. I think I made the decision during this run that I am not going to do the marathon in SA. I will stick to the 1/2 marathon and make the goal to PR. I am not giving out goals times right now but I will before the race.


The rest of my week was not as good as today's run. I had a bad workout week but for very good reason. I was fighting a cold and a lot of fatigue. Monday I did a recovery run but the rest of the week was a bust. I did not work out again until yesterday. I am sure that this week will be better because I am feel much better. So here is to a great workout week.


On another note, Congrats to Craig Alexander and Chrissie Wellington for their repeat wins in Kona!!! And Congrats to Bree Wee for her great rookie performance in Kona. Bree finished 18th and I think that is awesome!!!!



Until later keep running, riding and swimming...

Saturday, October 3, 2009

Gold Camp Road...

Wow, today was the longest run that I have done in a long time. I ran a total of three hours and ten minutes. Okay, that may seem pretty normal but let's add another wrinkle. I ran three hours on Gold Camp Road. For those of you not in Colorado Springs, here is a short description from trails.com




"A scenic and peaceful ride. Cars are forbidden on this road, creating a wide playground for bikes. Views of the plains and North Cheyenne Canyon unfold beneath as the road twists into the mountains. Cars are allowed at the 8.4-mile mark. Gold Camp Road links with Jones's Downhill, Mount Baldy, and St. Mary's. Located in North Cheyenne Canyon Park, west of Colorado Springs"

And to give you the visual here is a photo from another website.





Basically, this is one big hill. I ran 1:45 up hill and then 1:25 down hill. The total mileage was 14.30 miles for a total time of 3 hours and 10 mins. The views were gorgeous. The trees are changing so I saw many different hues of leaves. I wish that I could have run more consistently up the hill but it was rather difficult. The down hill definitely simulates the final miles of a marathon. I will definitely be ready for the second half, you know that last 6 miles of the marathon, because I hurt all the way down. My right hip and both my ankles were sore but I managed for the most part to run around 10:30/miles. Though, I did walk when I drank my water.

I absolutely love and hate this run. I love the fact that I am always able to finish this run but I hate the fact that I have to run up hill so much. I don't really like hills!!! I guess it is the Kansas girl in me. Anyway, thanks Coach for such a challenging run!!!

Until later, keep running, riding and swimming!

Thursday, October 1, 2009

Another great sign...

When it rains it pours and in this case it is a good thing. As you read from my previous post I made some great strides in my running during the COS Mayor's Cup and that luck continued. Yesterday, I met my coach and some of my Training Goals running buds at the track. I was scheduled for a field test so that we could get new heart rate numbers. I have changed high blood pressure meds. I was taken off the beta blockers which slow down your heart rate and limit endurance training to ACE Inhibitors. I was very excited to see how my results would turn out given the new meds. Coach L had me do the 8 minute field test. This is were you run at a rate you can hold for 8 mins that is challenging but not vomit-inducing!!! We did a nice mile to warm up and then I set off on the track. I kicked it into a nice fast pace and felt my legs just doing their thing. It was almost like they had a mind of their own. The first lap was very speedy but the second and third lap were a little labored. I was definitely breathing harder and feeling the speed. The final 3/4 lap was a test of will power. I just wanted to do my best and well not throw up. The end result was that I was on pace for an 8:20 mile!!!!! That is an incredible time for me. At the height of my training in 2006 I had a mile race at 8:44. Coach was incredibly happy for me and my HR numbers looked very good. My average was 152 and my max was 158. After the field test we did another mile for warm down. During that time I comfortably ran with Coach and another training bud. Coach told me during that warm down that I was at the best pace I have ever been at while running with her. She then pointed out that I have hit a new plateau and that I should be confident in my abilities. That was the best thing she could have said! I am so excited to say that the training is paying off and I have hit a new plateau. It feels like it has taken forever but more than likely I have held myself back. I will not do that again!!!! I am going to continue to train hard.

My next event is either the San Antonio marathon or 1/2 marathon in November. The length of the race all depends on how my legs and body hold up to the increased mileage. But whichever I do I know that great things will come in the results. Because I am now a believer in my abilities. Thanks coach!!! You are the best!