"Park at the mouth of the canyon, ride up to the turn to go up to Sundance as warm up. You will then do 2 repeats up to Sundance. The first one you will stay in your big chain ring the whole time, focus on even pedal strokes. The second one you will ride as fast as you can up to Sundance, shifting as much as possible. Let me know your times on both."
Those repeats were tough..haha. About 2000ft ascent total for the 23.42 mile ride.
"Forgot to eat properly and needed compact energy with a bit of stability, plus I forgot to drink anything besides coffee..So a Diet Dr. Pepper, Twix Bars, and a scoop of Protein powder fuel my fire!
Hit the warmup a bit faster than planned, don't have a working gps...7:27. Rested 20 seconds. About. Hit the tempo almost on goal of 6:30pace 3 miles..19:01 Hit it a little faster since the mid mile was downhill. Last two miles 9 pace or something. Good workout. Total time 43:25/7:15avg pace."
(Quoting self, from other blog..haha.)
Was pulling teeth but did 15min Core and 30 min leg stretching.
Missed yesterdays Swim so hit it this a.m. 6:30. 3550yd
Brick Part 1 – 25.72 mi / 01:20 19.3mph pace
Headed out for this Brick workout at 4pm..was waiting till I felt good..(Low Energy) Once I hit the bike tho..I perked up. Great ride. 600 ascent. Got home, drank some lemonade...
Brick Part 2: Water Balloon – 5.52 mi / 00:40 07:16 pace
So some punks in a truck think I'm a fancy moving target and throw two water balloons at me, one hit me right about my left hip flexor. The were driving toward me so I had to turn around as they continued to drive on..My first reaction was to Mouth a not so Utah word that rhymed with "Trucker" and flip them off. (Well maybe I whispered it, You know how when you know they can't really hear you....) What I should have done was look at the license plate #. Anyhow, I still think it was funny even tho I got mad. Maybe I looked hot and they were trying to cool me off...Lol. Oh I forgot this ascent was 174.
Happy Mother's Day to all of you beautiful Ladies!
Today was just a perfect day. One of those days where if you died, you would be happy and at peace. Nothing wanting, nothing unsettled. Just had to give a shout out to this day since they are rare. :D Oh, and I love my Babies, I love being a Mom!
This video has nothing to do with my day (now yesterday, I'm writing this blog entry on Monday)..I'm just listening to it now as I type. So thought I'd share it with you...One of my fav's: Also Did my 15min of Core and 30min of Leg Stretching. :)
Had a great bike ride. No one threw anything at me today..just the usual hollers and honking. Warmed up about 15min, then did some Mile intervals. Was supposed to do 5 but accidentally did 6. I'm really good at math.
I chose relatively flat miles:
Mile A: 43ascent 30decent
1st-2:45
4th-2:46
Mile B: 56ascent 7decent
2nd-2:50
5th-2:43
Mile C: 7ascent 62decent
3rd-2:28
6th-2:28
Not that it matters, I just didn't want to cheat anyhow by picking a 400decent mile repeat or something..haha. I think next time I will go harder on this workout..Totals: 22.17mi/1:09:53/19.03mph
Got some Core in as well 15min.
Was going to stretch, but there was a form I had to fill out for Ironman as part of the application that took 4 years to fill out..It had like 20 questions..Like Why do you want to do Ironman..What are your athletic accomplishements/background...I should have done a screen shot of it before I sent it off. Crazy! Was a freakin interview.
Swim 3150yd, crazy Exhausted this week, and today, but still had a quality workout.
Run: Waited till after a nap, and close to the end of the day, to see if I could beat whatever is dragging me down. Extreme fatigue and some very sharp headaches...Planned workout was 15min wu & wd w/alternating miles starting with 6:30pace, then 8pace recovery.
My Garmin died on the warmup at mile .75. (I guess you aren't supposed to leave it on for 2 days.) Ran back home for the old fashioned stopwatch. Luckily I have a run where I know the 1/2 and 1 mile marks.
Mile 1~6:20
Mile 2~7:00 (Oops..woah horsie)
Mile 3~6:07 (Downhill)
Mile 4~7:53
Mile 5~6:18
By the WD I was feeling it, jogged slowly home. Total: 1:01:37/7:40pace
I would have liked to do one or two more Run loops but I just got too cold, and it was windy, and dark. Next year! I will get a team and race it. This is my coaches race, I came out to help out a bit and to just train.
Slept 3 hours after getting home from Kidarelay. The race had been called off due to weather conditions. I was planning to leave early anyhow since I needed to get over to Timp Trail Marathon...to volunteer. Got there at 5a.m. Brought Shaun Christian some home brew coffee..he likes it black..ew! I drink mine sweet and creamy. It was freaking cold and wet! I saw Crockett there, Missed Twinkies, since his Twinkie shirt was covered...and saw Amy Perez off...she looked cold in her shorts! :) I was very proud of the athletes who ran today.
As for me, I am tired, cranky, and dehydrated feeling. I'm sure I'm pleasant to be around.
Spontaneous run. Was actually easier than I thought it would be. And really fun. 30.13miles/4:45:59...hit 30miles at 4:44:44..haha..should have stopped there, it was a sign.
Open water swim @ lake, unknown distance. Will undershoot and say 500yd. We spent a lot of time talking about swimming. I love open water swim..I don't know why it scares people.
3350yd Swim. Waited till 2:30pm to get to the pool..last possible time to still manage 2 workouts today. Felt really off, but still managed a decent quality swim.
Ate some cookies and icecream (and 1.5scoops whey protein powder for good measure) pre run.
Hit the track late as I always seem to do..7:30pm. I started my warmup on the track and after 3 laps I thought...why?!?!!? So I went off into the grassy area surrounding the track and ran another 3/4 miles. I felt pretty stiff, and stretched each calf 45 seconds. I don't normally stretch pre run, but in this situation it was necessary (Post 30mile run/still in recovery.)
Intervals (a fun sort of reverse order):
1600 on 6:02
400recovery
2x800 on 3:14/3:12, 200m recovery inbetween
2miles easy(1 mile sidewalk/1 mile grass)
8x200 on 42,39,41,37,39,39,40,39
1mi wd on track Barefoot.
I felt really good by the end of the workout, the 200's were like candy. SO fun for my legs. The grass was a good choice for many reasons...one to slow me down for a truly easy pace.
