| IC update |
[Apr. 14th, 2008|12:03 pm] |
Oops, I've been really bad about updates, so I'll summarize the last 2 weeks. Most distances are coach estimates because I keep forgetting my watch.
4/2 - ran 30 min
4/3 - biked ~5 mi (wu up and down Cima Serena, plus "figure eight" loop from Camilla to Adirondack)
4/4 - nothing
4/5 - transition clinic, 4 mi bike ride (modified Great Northern loop), 1 mi run
4/6 - nothing (went out of town Sat night and skipped swimming)
4/7 - 0.75 mi wu, 2 mi time trial (slightly under 25 min - I think it was 24:55) , 0.75 mi cd
4/8 - nothing
4/9 - core class (0.5 mi run, 10 activity circuit, 0.5 mi run, 10 activity circuit (I think my abs are still sore from this.. or maybe it's the biking)
4/10 - biked ~8 mi (wu up and down Cima Serena, Mesa fast repeats, figure eight loop)
4/11 - nothing
4/12 - transition clinic, 14 mi bike ride (45 and Mopac), 1.5 mi run
4/13 - drills + 50 swim/30s rest/50/30s/100/1min/100/1min/150 (450) |
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| 3/31/2008 |
[Apr. 1st, 2008|03:43 pm] |
Date: 4/1/2008
Time: 6:15 PM
Duration: 1:45
Location: Anderson High School track
Sport: Run
Workout: 1 mi wu, 10-12 laps straights and curves, 3 laps cd
Distance: 4.25 mi
Weather: humid
People: Iron Chicks
Comments:
Stupid me for taking 6 weeks off from running and having my first time back be Karen's quality workout. I expected it to be like the first day of class - stand around and chat, but don't do a whole lot - but the workout lasted a lot later than expected and I was way late for my dinner date. Between the time off, running faster than usual (I was accustomed to a very leisurely pace), and the humidity/heat, this workout was not easy. Feeling great mentally, but my hip is killing me. Apparently it didn't heal during my time off. This was probably not helped by carting my laptop everywhere the last few weeks, so I'd better start using the backpack and consider seeing a doctor. |
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| 3/30/2008 |
[Mar. 30th, 2008|05:11 pm] |
Date: 3/30/2008
Time: 10 AM
Duration: 60 min
Location: Nitro Swim Center
Sport: Swim
Workout: various drills
Distance: unknown
Weather: indoor
People: Iron Chicks
Comments:
First day of Iron Chicks training, and first day back in the pool for many months. It was nice to be swimming again, but the workout was terribly boring - lots of kicking 50s with arms by your side, and one arm in front to practice rolling. More 50s of one arm catch-up and two arm catch-up. Then 10 minutes practicing drills at our own pace. There were two groups - people who are terrified of swimming and people who aren't. I wish there was a more advanced group, instead of throwing everyone together.
This 10 week program looks to be chock full of group workouts, which I enjoy more than working out on my own, but might be difficult to make if I keep traveling so much. Monday run, Wednesday core, Thursday bike, Saturday brick, and Sunday swim.
I'm still not sure what my goals are. I don't really think I want to do Danskin again, and I don't get a whole lot of enjoyment out of events - the stress leading up to them, the waking up super early, etc. But once everyone else starts getting excited about it, I might be persuaded. The idea of doing an Olympic distance is intriguing now that I can do the run, but the bike might be an issue, and I don't really want to swim in Town Lake or travel very far. I think I'm leaning towards the Rogue Women's Tri for the mimosas. |
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| To be reviewed over and over again this week... |
[Feb. 11th, 2008|08:50 am] |
[08:45] that visualization stuff really does help, though. imagine running by your family and them cheering for you. imagine chatting with maura just like it´s any other run. imagine how fucking ecstatic you´re gonna be as you cross the finish line.
[08:45] you´ll be triumphant, sarah :) |
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| 9/18/2007 |
[Sep. 19th, 2007|09:35 am] |
Date: 9/18/2007
Time: 6 PM
Duration: 82 min
Location: TLT
Sport: Run
Workout: wu, drills, 4 mi run
Distance: 4.7 mi
Weather: hot
People: Rogue
Comments:
After feeling so great after Saturday's run, this one was a HUGE disappointment. My shin was absolutely killing me. I ran probably 25% of the first two miles and 75% of the last two. Besides the shin, I felt weak and dehydrated and like I couldn't catch my breath. I know I didn't drink nearly enough yesterday, and when I realized that at 4, decided I didn't want to have to pee the whole time and I'd probably be ok since it was cloudy. Then it got really sunny, and I drank a ton of water on the run and got uncomfortable sloshy belly. I also didn't have much protein for lunch, was really hungry when we started (and gave 2 of my 3 shot blocks to Amanda before I realized that I really need them), and stupidly sat in the sun for 30 minutes prior to the run (I actually got there early yesterday because Mopac wasn't too bad).
I can be more careful to avoid the other problems in the future, but I'm not sure what to do about the shin. I can look down at my feet while running and see that the right one lands on its side in a really screwed up way. I went to the podiatrist awhile back about pain on the tops of my feet, and he suggested I replace my Brooks pronation-avoidance shoes with neutral shoes and off the shelf orthotics. Now the tops of my feet feel good but my shin hurts. I talked to my coach about it last night, and he said that was a waste of money because those Brooks shoes = neutral shoes + orthotics, and that I should go back to the Brooks shoes if my shin didn't hurt. He also looked at the way I stand and can see that I lean towards the outer edge of my feet and that would definitely cause the soleus to pull away from the bone, which is the pain I'm feeling. I don't really want to go back to the tops of my feet hurting, either, so I wonder if custom orthotics would help (according to the podiatrist, it's lack of arch support that makes the tops hurt). |
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| 9/17/2007 |
[Sep. 18th, 2007|09:03 am] |
Date: 9/17/2007
Time: 6:45 PM
Duration: 22 min
Location: neighborhood
Sport: Run
Workout: EZ 20 min
Distance: ~1.5 mi
Weather: warm
People: me
Comments:
I decided to just run down to the Scofield park and back, and walk the rest of the way after I reached 20 min. My Garmin battery was too low to lock onto satellites, but gmaps says it was about a 1.5 mi run, with another half mile walk home. The half mile walk felt nice and relaxing, and helped the calfhurt. I bought one of those TPT balls this weekend and it seems to have helped my shin already. I'm thinking about investing in the whole package. |
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| 9/15/2007 |
[Sep. 18th, 2007|08:54 am] |
Date: 9/15/2007
Time: 7 AM
Duration: 109 min
Location: TLT (Runtex Riverside to I-35 to Mopac to RR)
Sport: Run
Workout: 7 mi
Distance: 7.1 mi
Weather: nice
People: Amanda
Comments:
This run made me feel much better about my crappy Thursday run. We were, of course, the slowest people in the marathon group, but I ran the whole way except for water stops. I love hitting the distances at which my below the knee area stops hurting. And then when I reach the distance at which my above the knee area starts hurting, then that's ok, too, because it's a good hurt and I want those muscles to get a workout. Luckily my knees never hurt, because that would be bad. During the last mile it felt better to run faster, but you never leave a (wo)man behind.
Two things that are probably improving my run, and making me a happier person in general: in the last month I've 1) quit smoking and 2) lost 6-8 pounds. For some reason doing it for the running inspires me more than for the general health or appearance - it's easier for me to not go out for Mexican food not because my clothes will fit me better, but because I don't want to carry that extra weight with me through all my runs. |
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| 9/13/2007 |
[Sep. 18th, 2007|08:46 am] |
Date: 9/13/2007
Time: 6:30 PM
Duration: 68 min
Location: neighborhood
Sport: Run
Workout: 4 mi
Distance: 4 mi
Weather: warm
People: me
Comments:
Oops, I've been slacking on logging my workouts again. I mapped out a route before embarking on this run so I that I could see some new parts of the neighborhood: Scofield to Mopac to North Shields to Broughton to Singletree to Lamplight to Krizan to Magazine to Lamplight to Scofield. The whole thing kinda sucked. The transition from Scofield to Mopac didn't work out so well because the sidewalk ended and there was a lot of brush that scratched my legs. I had to stop on Mopac to stretch because my calves each felt like they had 2 large knots in them. The downhill on Krizan was nice, but Magazine was a long uphill and I walked on it. Definitely a slow, uncomfortable run that I wanted to forget because it felt like I had lost some progress. |
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| Marathon Training - Second Quality Workout |
[Sep. 12th, 2007|09:58 am] |
Date: 9/11/2007
Time: 6:00 PM
Duration: 60 min
Location: Runtex/Texas School for the Deaf
Sport: Run
Workout: wu to TSD, 1 mi "fitness assessment", cd to Runtex
Distance: 3 mi
Weather: 80ish
People: Rogue
Comments:
I started the car right at 5 and decided to take Lamar to Runtex instead of Mopac. It was smooth sailing until 15th, where I arrived at 5:23. Until then I was thinking I'd be EARLY and was trying to think of what I had to read in the car to pass the time. Traffic sucked the rest of the way and I got there at 5:55... to discover that everyone had already left (Maura confirmed they started early). I don't know how I'm going to ever make it on time unless I leave at 4:45 and my boss isn't going to be too pleased by that. Since I was late AND I'm a slow runner I missed the beginning coach talk at the track in which he apparently said he wanted us to push on the time trial to see what it felt like, but he wasn't going to keep track of our times, and we didn't even have to look at our own time. After the drills he told us he wanted everyone to run the whole way if they could, but if we needed to walk that was ok. Even though I didn't need to, I was glad that he was open to the possibility. I thought I pushed pretty hard but my time was 11:56, which was disappointing since I did 2 miles in 24:06 last year, and it would have been difficult to do another mile at that pace. |
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| 9/10/2007 |
[Sep. 11th, 2007|09:32 am] |
Date: 9/10/2007
Time: 6:30 PM
Duration: 47.5 min
Location: Northwest Hills
Sport: Run
Workout: EZ 20 min
Distance: 3 mi
Weather: mid-80s
People: Iron Chicks (but mostly alone)
Comments:
My marathon schedule said I was supposed to do an easy 20 min, but I wanted to participate in the last Iron Chicks workout. At the beginning Cecilia asked if that was me she saw in the marathon class on Saturday - I think she was rather surprised, just like my other coach who seemed to give me the "what in the hell are you doing here?" look when I saw him at the first meeting. Everyone else seemed rather shocked, because they're much faster than me and just doing HM training. But I already did that, dammit. The route was Steck to Adirondack to Hyridge to Tallwood to Camelia to Mopac to Cima Serena to Greenslope to Steck. Rather hilly, and I must confess that I walked a little up Hyridge. |
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| 9/9/2007 |
[Sep. 11th, 2007|09:28 am] |
Date: 9/9/2007
Time: 7:15 PM
Duration: 44.5 min
Location: Crestview
Sport: Run
Workout: 3 mi
Distance: 3 mi
Weather: mid to high 80s
People: Amanda
Comments:
I know I should just let a missed workout be a missed workout, but I really wanted to make up for the 3 mi I didn't do Thursday night because my toes were still numb. We used the Garmin to do an out and back, and I ran the whole way. I'm getting good at the slow but consistent running. I was afraid I'd be tempted to take walk breaks with Amanda but I resisted. |
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| Marathon Training - Second Long Run |
[Sep. 11th, 2007|09:20 am] |
Date: 9/8/2007
Time: 7 AM
Duration: 102 min
Location: Scenic
Sport: Run
Workout: 6 mi
Distance: 6 mi
Weather: sweaty
People: Amanda
Comments:
After getting my ingrown toenails phenolized unexpectedly on Thursday afternoon, I didn't think I'd be able to run at all on Saturday, but I'd promised Amanda (who just joined the group, her first Rogue class) that I would give her a ride to Run-Tex to show her the ropes. I didn't eat breakfast because I figured I'd end up waiting for her to finish from a Starbucks, and I forgot to bring food with me. Once I started running it felt ok - better than walking, actually - and we completed the whole 6 mi, but slower than my usual pace. I ran the first 5 mi but discovered that 5 mi is my threshold for not eating. I got the shakes and felt like I might pass out, so I walked most of the last mile. Then I went home, ate, bathed, and took a 4.5 hour nap without waking up. |
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| 9/5/2007 |
[Sep. 6th, 2007|09:38 am] |
Date: 9/5/2007
Time: 6:45 PM
Duration: 30 min
Location: Scofield Ridge Pkwy
Sport: Run
Workout: EZ 20 min
Distance: 2 mi
Weather: mid-80s?
People: me
Comments:
I failed to do my very first on-my-own workout on Labor Day, so I made up for it on my off day (it's ok, the coach said we could run an easy 20 min if we felt up to it). My legs were/are hurting in strange places from the fast with good form 100s the day before. My stride is really short, so I'm trying to lengthen it a little and it hurts my quad. Is there a rule for how long your stride should be? I overachieved a little and ran for 30 min, but probably covered the same distance as people who ran for 20 min. |
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| Marathon Training - First Quality Workout |
[Sep. 5th, 2007|12:40 pm] |
Date: 9/4/2007
Time: 6:20 PM
Duration: ~60 min
Location: Runtex Riverside
Sport: Run
Workout: 8 x 100
Distance: ~3 mi
Weather: sprinkly and cool
People: Rogue
Comments:
My first marathon quality workout, and I was totally late! I left work (near Braker and Metric) at about 5:10 and, because of the rain and perhaps due to school just starting, didn't make it to Runtex until 6:20. I guess I need to leave before 5 next week. Ruth was standing in the doorway of the Annex and pointed me to the Texas School for the Deaf, so I jogged over there and joined the group at around 6:35, just as they were finishing drills. I met the coach (Josh) and then that inspired everyone to introduce themselves to me, and to each other, so it was really cool. Then we lined up in two lanes of the track and Josh stood at the opposite end while we ran 100m fast, but with the best most efficient form we could muster, and then recovered back to the other end. Afterward, we regrouped for water and then trotted back to Runtex for a group photo and some discussion of the 1 mile time trial next week. I guess we're not advanced enough for a 2 mile time trial, but I'm kind of relieved.
I really like my coach and group so far - they're all very encouraging and friendly. From the email list it looks like there are 13 people signed up, but I think a few didn't make it last night. I'm the slowest one in the 101 class (Maura is a faster sprinter), which means I'm probably the slowest one in the entire marathon group - but I'll try to think of myself as the person who is challenging herself the most. |
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| Marathon Training - First Long Run |
[Sep. 4th, 2007|02:13 pm] |
Date: 9/1/2007
Time: 7 AM (ugh)
Duration: ~85 min
Location: Town Lake Trail
Sport: Run
Workout: easy 5 mi
Distance: 5.something mi
Weather: nice
People: Rogue (Maura)
Comments:
My first day of marathon training, and I felt like a big fat poser. I swear my cycling coach looked at me like "what in the hell are YOU doing here?" Met up with Don and then said hi to Maura, another 101er who I ran with in Iron Chicks. I also saw another slow girl from my trail running class. Our coach is also coaching the Chicago group so he didn't make it, but he'd sent us email telling us to do 4 miles. Ruth didn't say anything about our 101 group or 4 miles, and Maura and I decided to do 5. Don ditched us about 2 minutes into the run, so Maura and I ran together the rest of the way.. and by run together, I mean we actually RAN the entire 5 miles! So I guess I can run 5 miles, regardless of pace, which is exciting.. and it was nice to be completely conversational.. but our pace SUCKED (17 min/mile). I guess it was more like shuffling, but it wasn't walking. Now I'm a bit worried about making the 7 hour cut-off for the marathon. My run/walk (3/1) pace is much faster than full running (13 min/mile for the 3M half marathon). |
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| Iron Chicks Swim - 4/29/07 |
[Apr. 29th, 2007|03:17 pm] |
Date: 4/29/2007
Time: 10:30 AM
Duration: 60 min
Location: St. Stephen's Pool
Sport: Swim
Workout: 2 x (100 swim, 50 kick), 6 x (drill 25, swim 25 with fins), 2 x 50 swim, 2 x 75 swim, 4 x 25 swim with fewest number of strokes
Distance: 1159 m (each "25" is actually 33 1/3 yd, for a total of 1267 yd)
Weather: nice
People: Rogue
Comments:
This class is pretty full, with at least 4 people in each lane. Fortunately, 2 people in my lane were pretty good swimmers. The other couldn't swim one length without resting on the wall, and it was difficult to pass because we were on the end with the ladders. It wasn't too much of a problem because we did a lot of short distances, but I could see this becoming an issue as we build endurance. The coach asked that people not signed up for this time slot please attend their own class, and that people signed up for this class consider another class so that she and her assistant can give everyone more attention. Apparently the weekday classes are smaller but I already have something 3 nights a week and I really can't spare another. Hopefully we'll do a time trial soon and she'll split up lanes according to ability. This keeping your face straight down and rolling is still a little foreign to me after swimming for so many years without ever being told to roll. I can see how the rolling should theoretically help, but I can't keep my face straight down when I'm splitting the lane and have ladders to contend with.
The second to last set was a little weird. She told us to choose a distance we could swim twice with 15 seconds rest in between, and then the next round we would add a 25 with 25 seconds rest in between. I could have used a little more information to decide - such as if we had a time limit, what everyone else was doing, etc. I chose to start out with a 50 with another chick in my lane, and it seemed like most people in the class ended up starting with a 25 or 50.
Next weekend I'm doing the 1 mi open water swim - another one of those doing something for the first time occasions. I'm sure I can finish it but maybe I should have signed up for the 800 m so I wouldn't have to worry about coming in last. |
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| Trail Run - 4/28/07 |
[Apr. 28th, 2007|04:40 pm] |
Date: 4/28/2007
Time: 8 AM
Duration: 152 min
Location: BCG
Sport: Run
Workout: 360 access to bottom of Hill of Life and back
Distance: 7.6 mi
Weather: nice
People: Rogue
Comments:
I love running with Deb because we chat a lot, stop to admire scenery, and walk when we get tired or the path gets treacherous, and time passes very pleasantly. But clearly, we do not cover ground very quickly. This was my longest trail run so far, and running in wet shoes is starting to take a toll on my feet. We had to make use of the Chain today, which a few of us aren't particularly fond of. While Deb was describing how she doesn't like running down the hill at the end of the Loop with everyone watching (unfortunately I have to miss it, and she was trying to make me feel better), she said it wasn't as bad as the Chain. On our way back, there was a baby snake hanging out right next to the Chain. I thought it was cute, but she doesn't like them, so now if something is really bad then it's going to be as bad as the Chain with a snake next to it. Speaking of bad, we stopped at the bathroom by Sculpture Falls and it wasn't nearly as gross as I'd expected.
I went ahead and signed up for the Trail Series (we get all three races for the price of one) even though I'm going to miss the second one and there's a pretty slim chance I'll be able to run the third 30k - but I might just do part of it, or take 6 hours to finish it. Afterwards we stopped at REI for some new bike accessories - saddle bag, CO2 cartridge thingie, all-in-one tool, bike frame pump, etc. I also got some of those shorts with the built-in bike pad. |
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| Iron Chicks Bike - 4/26/07 |
[Apr. 28th, 2007|04:30 pm] |
Date: 4/26/2007
Time: 6:30 PM
Duration: 65 min
Location: Sports Authority
Sport: Bike
Workout: Shoal Creek to 38th to Bull Creek to Hancok to Shoal Creek, plus Shoal Creek loop
Distance: 12 mi
Weather: nice
People: Rogue
Comments:
This was the second time on my new bike, and first time riding with others or over any measurable distance, so I really got a feel for how much easier life is on a road bike. For once I wasn't at the very back of the pack, and I didn't have to kill myself to keep up with everyone. This could be partially because some of the Chicks aren't very experienced or were on hybrids, but I actually felt much faster except for downhill when I rode the brakes the entire time. I played around with the small gears but stuck to the middle big chain ring, so going up the one hill on Shoal Creek near 38th was a bit tough, especially considering I had no momentum from the previous downhill. The next few rides I'll get more familiar with changing gears and then consider putting on the clipless pedals. Time/distance are estimates because I forgot to start my Garmin. |
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| Iron Chicks Run - 4/17/07 |
[Apr. 17th, 2007|08:11 pm] |
Date: 4/17/2007
Time: 6:30 PM
Duration: 40 min
Location: Anderson High School
Sport: Run
Workout: 0.5 mi wu, drills, 1 mi Indian drill, 2 mi easy, 0.5 mi cd
Distance: 2.1 mi
Weather: stormy
People: Rogue
Comments:
Tonight was the first Iron Chicks run. I was a bit apprehensive about having Karen as a coach, but she was still in Boston and our coaches were Joey and Lori. Joey is the bike coach, so I'm not sure he'll be there every week, but Lori might because I think she said she was the assistant. Lori seemed pretty cool, so hopefully she'll be tolerant of my walk breaks. I was pleasantly surprised to see that Kristy (G who S) and Moura (rhymes with Laura - she was a very slow 5/1er in HM training) were in my class. The rest of the chicks seemed pretty fit.
We did 2 laps wu and then split up into 2 groups - those who run 3 mi regularly and those who don't. I chose don't because I don't actually run 3 mi without walking. We did about 5 laps of Indian drill, covering topics such as names, if/how many times everyone had done Danskin (only about 3 out of the 12 people in my line had), and greatest Danskin fears or complaints. Lori kept slowing the group down when gaps formed in the line, which fortunately weren't all caused by me.
We stopped for water, at which point Lori told us that Karen had wanted us to run 2 more miles, and asked if we'd rather do it in the line or on our own, and a few people said they preferred the line so off we went again for a lap.. then stopped for water again to reconvene with the Joey half of our group.. then Karen and Joey decided that we should just pretend we'd done 2 cd laps (in addition to pretending we'd done the other 1.75 mi) and stretch. Everyone was pretty wet and cold and ready to go home anyway. So.. today went pretty well, but judging from Karen's planned workout this is definitely going to be a really tough class. The First Tri group was meeting at the same time and Kristy bailed out to join them after a lap or two of Indian drill, so I'm probably going to be the worst runner in the group. |
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| Trail Prep - 4/4/07 |
[Apr. 4th, 2007|09:25 am] |
Date: 4/4/2007
Time: 6:00 PM
Duration: 60 min
Location: Barton Creek Greenbelt Zilker entrance
Sport: Run
Workout: 30 min out, 30 min back
Distance: 3-4 mi? (forgot GPS)
Weather: high 60s
People: Rogue (Debbie)
Comments:
Last night was the first weekday meeting of my Trail Series Prep course. It's a pretty large group, but I don't think all 75 people who apparently signed up were there. We now have 4 coaches - Leah, Ramsay, Marty, and someone named Larry King. We met at the Zilker entrance of the Barton Creek Greenbelt and the workout was to run at a comfortably pace out for 30-45 min and then come back. I had seen part of the trail before when we ran from Spyglass to Zilker in the fall, but never past Spyglass, so I got to see the cliff climbing people for the first time! Every time I trail run I'm amazed at this who new world I've never seen before, despite having lived in Austin my entire life.
I'm so glad that I have Debbie to run with. She's faster than me but still slow, and a marathoner, and I'm definitely becoming a better runner by keeping up with her. Sometimes we take walk breaks on the trippy rocky parts, to admire the scenery, or to get unlost. |
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