Sunday, June 30, 2013
3:06, 49.80 (mighty tempted to ride a bit extra to make the round number, but that way madness lies, I'd already ridden a few minutes over goal - hit the junction where B. was going to pick me up at the 2:20 mark, rode :20 out but it then took :26 to ride back against the wind), 16mph, HR zones 2 and 3. Max speed 25.1mph, which given that it is flat as a pancake here speaks to the intensity of the wind situation!
I think I will go to 2pm slow flow yoga, I need some stretch. Bring on Week 5 training!
Saturday, June 29, 2013
Double spin at Revolutions Cycling - Saturday morning double spin is such an enjoyable part of my New York schedule, I realized it was worth taking advantage of the opportunity to mimic that when I'm here. Then I jogged home, rather slowly - it is overcast and a little rainy, which is good, but still rather warm!
Double spin 1:42 (avg HR 140, max HR 165)
"Run" 2.19mi/25:32 (avg pace 11:38, avg HR 147, max HR 165)
Just double-checking schedule for coming weeks. I'm keeping it very flexible, with the only stuff really written in being the long rides and a second long session on the bike indoors each week. I'm sort of going to go on a 10-day "week" for a bit of July, I need extra recovery time for travel. I'm going to stick with a two-hour run as long run for this next block of training, as I know I'm going to be walking a lot of the Ironman marathon and I think the recovery costs and risk of illness outweigh possible training benefits - I'm going to do a possible long walk/hike for time on feet.
Heavy weeks in NYC should also have a second outdoor ride - I'll be doing lots of spin classes as well, but I should almost every week be doing a separate hill repeat workout (there is an ideal hill leading up to the Alpine police station, that was the one I "tested" last week).
(I am also contemplating something slightly naughty - the acquisition of a triathlon bike! Agnostic on whether I would be comfortable enough on it to ride it well at IMWI, but I have my eye on doing an as yet unidentified fast flat half-Ironman race next summer - I'd like to get another sub-7:00 half under my belt, and flat and not too hot are the two priorities....)
Sun 6/30: 3hr (flat) East End loop
Wed 7/3: 3hr condo spin bike (Spinervals DVD of IMWI course - very useful)
Sat 7/6: double spin at Revolutions
Sun 7/7: 4.5hr (flat) East End loop
Mon 7/8: fly GCM-JFK
Wed 7/10: 3hr ride (hilly) 9W
Sat 7/13: 3hr spin at Chelsea Piers
Sun 7/14: NYC triathlon (c. 3hr probably rather warm exercise)
couple days recovery here
Wed 7/17: 4.5hr ride (hilly) 9W
Sat 7/20: 3hr spin at Chelsea Piers
Wed 7/23: 5hr ride (hilly) 9W
Sat 7/27: 3hr spin at Chelsea Piers (skip if overloaded)
Wed 7/31: 5.5hr ride (hilly) 9W
couple days off for travel to Vermont for
Sat 8/3: "Even-up" Triathlon (this one's going to be amazing - 3.5mi swim, 34mi bike, 13.1mi run!)
Th 8/8: fly JFK-GCM
Sat 8/10: double spin at Revolutions
Sun 8/11: 5.5hr (flat) East End loop
Wed 8/14: 3hr condo spin (IMWI DVD)
Sat 8/17: double spin at Revolutions
Sun 8/18: 6hr (flat) East End loop
Wed 8/21: 3hr condo spin (IMWI DVD)
Sat 8/24: double spin at Revolutions
Sun 8/25: 6.5hr (flat) East End loop
Mon 8/26: fly GCM-JFK
Wed 8/28: 3hr ride (hilly) 9W
Sat 8/30: 1hr swim, double spin, 2hr run (Chelsea Piers)
Race day is September 8. I am excited!
Friday, June 28, 2013
Monday, June 24, 2013
We would look much hotter and more disheveled/drenched than this by race end the next day. There was a heat wave, it was 91 degrees, it can only be described as gruesomely hot! Very little shade on the run course, and several quite steep hills. It was a slog - huge majority were walking most of it. Dramatic incident: I was at mile 11, Liz a little further, when thunder started rumbling, the heavens opened, lightning struck and they canceled the race! It is a sensible call for an organization to make, they probably had no choice, but it seemed clear to me that it was reasonably safe to continue, and that I wanted the satisfaction of a finish even if it wouldn't be official. They took down remaining aid stations and stopped runners who were at earlier stages, so really I was lucky I had less than half an hour remaining, or it might not have been an option. The police officer who came to tell us the race was off was extremely nice - he said that a homeowner was offering a barn for us to shelter in, that trucks would transport anyone who wanted from there to the race finish. I asked if we were required to take shelter, he shrugged with a twinkle in his eye and I and many others continued our trudge - actually the temperature had dropped about 20 degrees in 10 minutes, so I probably felt a bit better for that last stretch than I had previously. I was beaming almost the whole first 10 miles, though - triathlon is an exhilarating sport even when you are near the back of the pack!
Swim: I only note that I definitely had asthma-related breathing trouble for first half of the swim. It is my theory that putting face in water, even if not subjectively horribly cold, triggers that reflex. There was a swim warmup opportunity that I did not avail myself of, but I will do so next time and see if that helps. It wore off eventually, only the wheeziness remains a residual problem for the rest of the day - it will also be interesting to see whether this precipitates another respiratory ailment, though I can say with confidence that it was much less of an assault to the lungs than hill-related panic that day at Putnam in early May.
Bike: Prioritizing cycling has truly paid off. I'm not fast, but I feel super the whole way. The course is a funny one, the whole first 12 miles is one long hill, including some very steep bits (here's the elevation profile). It is mildly discouraging, even if you knew it was coming, to see the total distance in the very low double digits at the one-hour mark! I got a nice mood pickup around that point. Bike support coverage was very good on the course, and mostly people either have what they need or have a bigger problem than I can help with (busted chain or derailleur). But I always call out to see if a cyclist by side of road needs something, and in this case she called back, despairingly, "A pump!" She had a tube and had changed it already, so I was very happy to give her my frame pump. I am a worrier and think too much about all that can go wrong with a bicycle, so I always race not just with two tubes but with CO2 and nozzle as WELL as my frame pump! I told her my last name and race number so that she could return it afterwards if possible, but I wasn't sure she would be able to retain the information (races are funny). It was a lovely surprise to get back to my bike much later in the day, after aforementioned torrential rain and a period when we were not allowed to retrieve stuff from transition due to lightning, and find the pump tucked into my bento box in a fashion that spoke eloquently to me of conscientiousness and gratitude!
I had seen Liz in transition - our bikes were opposite each other, she's a faster swimmer than I but had started in a slightly later wave. I figured she must have passed me at some point on the bike without me noticing, and it turned out to be the case - I stopped at the mile 40 aid station (I used Camelbak tube hybridized with Source 100oz "reservoir" and my GoLite trail-running backpack, started out with 3 x the "Half Evil" 333 endurance fuel and subsequently topped up with water), and we saw each other there, as she had stopped to reapply sunscreen. My one complaint about the bike course, which was in every other respect both lovely and challenging (and surprisingly good prep for Wisconsin, which has a not dissimilar terrain and profile), was that there were far too many cyclists bunched up - it was pretty much impossible to stay 4 bike lengths away from the next rider, which is the rule, as we were strung out like beads over the entire course. I was probably more like 2.5 lengths behind Liz for pretty much the last 16 miles, and rode into transition immediately behind her, which was funny and nice.
As I said, run was penitentially hot, with many first-timers cursing themselves for having undertaken such a mad enterprise! For me it was always going to be a good training day rather than a race as such, and I was extremely happy with my bike in particular, so I didn't mind doing a lot of walking. I was worried at the cancellation announcement that Liz might be disappointed, but she is an extremely good sport and took it in her stride, was exhilarated by finishing regardless - and then we got a very pleasant surprise back at the hotel. It turned out they had indeed kept the timing mat on and we did get official results after all - that was nice.
I am probably forgetting something, but I need to pull myself together and get out of the apartment to go to my evening meditation class! (I am weary, we drove back today and it wasn't tiring as such but I am definitely feeling residual fatigue.) Rest week begins, only I have to finish revisions to my book manuscript and fly to Cayman on Thursday, so it may be that I need to take some extra days after that to let my body absorb this first block of training....
bike: 3:59:31 (elevation 1686 ft.)
run: 2:54:52 (91 degrees, hills)
total time: 7:56:53
Friday, June 21, 2013
1hr spin (3 x 8min climb)
1500 yards swim (w/u 200 swim, 200 pull, 200 kick; 4 x 100 on 2:10 as 75 build 25 easy; 8 x 50 drill-swim by 25 IM order; 100 IM easy)
10mi RT CP
Thursday, June 20, 2013
Hit the allergy doctor for shots (this allergy season is hitting me hard right now, but I'm hoping for continued improvement for next year). Then to Chelsea Piers, a spot of work and a midday swim class and then a great longer session on my book manuscript, which is very close to being done. (I want to send it next Wednesday before I leave for B.'s on Thursday.)
Then I did a slightly pitiful hour on the spin bike (the streaming nose was an obstacle, I had to get off at the half-hour mark and go and excessively blow my nose, and then once I started up again I sort of had to warm up all over again and only managed to do one of the three remaining intervals that I had initially projected of the five I undertook at beginning of hour).
Then to G.'s to meet up with him and my brother for an absolutely lovely dinner at Mezzogiorno: I had beef carpaccio with avocado and heart of palm, a potato-crusted red snapper with broiled green beans and zabaglione with berries.
Sign that I am training for an Ironman: the two boxes my doorman had for me when I got home were this (tried it in a sample from the Fat Cyclist, loved it - will write a separate post about hydration and calorie projections for Ironman) and this (ordered on a strong recommendation from L., who is perhaps more of a cereal eater than I am but is very impressed with this - its scent, as it wafted from microwave at our Montauk rental last weekend, was faintly like something Houyhnhmns might eat).
I need to go to this Tues-Thurs midday swim workout more often, I think, as I so often can't make the City College ones that in theory are my current hard swim workouts (this week for instance I was deluged on Tuesday, couldn't go tonight because of dinner and will be out of town Sunday for the race).
w/u 200 swim, 400 swim (every fourth length back), 200 pull
8 x 100 on 2:00 (1)-(4) as 75 build 25 moderate (doing these very nicely in about 1:45, surprising myself) (5)-(8) as 75 strong 25 moderate (more like 1:52)
10 x 50 on 1:05 (mix of easy, moderate and strong in ladder structure)
200 pull easy breathing every 3 and 5 on alternate lengths
plus 1hr spin (3 x 8min zone 3, 2min recovery, rest in zone 2)
Wednesday, June 19, 2013
(Upside of taking 8am bus is that I am riding by 8:45 and therefore in a position to get the noon bus back, even if I do three full hours - there is no 1pm bus, so it makes for a much longer trip if I don't get onto that one on the way back.)
Numbers approximate as I forgot to turn my Garmin back on after stopping to use my asthma inhaler, but along these lines:
c. 3hr, c. 38mi, avg HR 137, max HR 155
Tuesday, June 18, 2013
1:25, 8.22mi, 10:28/mi. pace (hey, that's not nearly as bad as it felt - my feet were seriously dragging along the ground, even on the downhills!)
(NB need to get new batteries for HR straps, I am getting nothing useful - numbers all over, nonsensical, so that at the 30-minute mark I stopped and took off the strap. Felt better after that - it is always painfully chafing no matter what I put on underneath it, and if it's not even giving me good data!...)
Sunday, June 16, 2013
Week 2 in summary: 13:45
3 swims (2:15)
2 runs (2:02)
5 bikes (9:27), including one outdoor 3-hour ride on 9W and one indoor 3-hour ride
Only thing missing is a long run, but I think it was more valuable for me to prioritize the second long ride than the long run for this week. It is clear to me that if you're training to finish an Ironman rather than to "race" it, and you know how to swim, you pretty much could just spend all your training time on the bike and you'd be fine!
Warmup: 100 free, 600 in reverse IM order (didn't have time for final 50 of fly, the 100 I did was drill)
3 x 100 as 25 fly on :40, 50 back kick-swim on 1:20, 25 free build on :30
150 pull on 3:30
3 x 50 back-breast on 1:35
2 x 25 fly all out on :50
3 x 100 free descending on 2:20 (not sure this is exactly right, but 1:58, 1:53, 1:50; 1:56, 1:52, 1:48; 1:57, 1:52, 1:50)
2950 yards total
Saturday, June 15, 2013
That was super. Had a hard time getting out of bed, and then out of the house (didn't get home till nearly midnight after Shakespeare in the park and late dinner), scuppering notion of starting long indoor ride at 9. Wasn't sure I could stick out a third hour on my own but really my bike fitness is good, it was very doable. 10am Joanna's class, 11am Tal's, then 7 x 5min z3 2min recovery.
Friday, June 14, 2013
Warmup: 200 swim, 200 pull, 200 kick
300 free (6:08)
Thursday, June 13, 2013
80min. (various intervals, HR zones 2-4)
Wednesday, June 12, 2013
1:05, 6.20mi (10:35 pace), zones 1-3 on feel (hills)
Tuesday, June 11, 2013
It's clear to me that certainly for cycling and to a lesser extent for running also, a morning workout is more likely to happen if one puts things out the night before - at least it is very likely not to happen if one doesn't put things out! And yet it was so rainy last night that I couldn't quite believe the morning would bring suitable riding weather; I put out some essentials, but not everything, and figured I'd do the long ride indoors if the predicted thunderstorms came to pass.
To my chagrin, given my mild dread of cycling-related things, the weather was pretty reasonable this morning, and stayed clear well through to mid-afternoon. So I gritted my teeth and ignored dread to get myself and bike over to the Lamont shuttle at 120th St.
In fact it was a super-nice ride! Really pretty much ideal, and certainly a good confidence-builder. Genuinely 100% enjoyable. (Indeed, around mile 5, I thought, "Gosh, I wonder why I feel so much more relaxed and fancy-free than usual" - and realized it was because I had forgotten to put on my helmet, which was still tethered to my hydration pack! Stopped and remedied this immediately, needless to say.)
Things I forgot: sunscreen; gloves; phone. None of these three is as essential as a short list of things I truly can't ride without, namely helmet, cycling shoes, asthma inhaler. I need to make a cycling checklist that I keep by the door (and I also think I should charge my phone in an outlet by the door too so that it's in the right place to catch my eye before I get going).
Very glad to get this one done - really today was the only ideal day for that kind of a long ride, I have commitments on the remaining weekdays that would make it much trickier. I also now have a solution for my 100 miles of nowhere. It's been on my mind that though I made that commitment, I really need to get quality training hours and desensitize to riding on 9W hills more than I need to do something funny and arbitrary. So I'm going to do 100K of nowhere instead, take the bus to Lamont, ride the 10 miles to Rockland State Park and do my loopy loops there (it's 2+ miles), then 10 miles back to the shuttle - will shoot for total for whole ride to hit the metric century mark. I will do this on Wednesday next week (Thursday if weather prevents me).
Subsidiary goal for the day, achieved: make sure I ride in all three rings! I have the tendency of the lazy cyclist with a triple to do almost all my riding in the middle ring, but really there are lots of opportunities to use the other two (and also, counterintuitively, I think I should do more uphills in middle rather than small ring - I really dislike the way that when you're in a super-easy gear you're pretty much spinning without any power, of course it is appropriate for long steep hills but I think on smaller rollers I do better waiting later to switch).
Garmin elevation numbers are often inaccurate, but this is a pretty hilly ride, Garmin says 1700 feet and that sounds about right to me; 2:58:50, 28.97, 13mph (given hills, not a worryingly slow number); avg HR 136, max HR 159. Elevation for IMWI bike course: about 2900 feet over 112 miles. So this really is an ideal training ride, and I don't have to go "further," just longer - I did get off course twice, once when I took a left onto another highway instead of doubling back and once when I somehow just didn't quite go the right way to go through Nyack proper (I need to look at a map and see how all the different Nyacks relate to each other), but this was a good three hour out-and-back ride, I have a 13-mile out-and-back I can add in the other direction (i.e. 26 total) and I can do 2 loops of some or all of the whole thing as needed. I turn around just short of Haverstraw - I don't like how vertiginous the landscape gets once you're really approaching Bear Mountain, and there are plenty of hills on this more domesticated stretch in terms of training benefits.
Note: the hum of the cicadas really is the most amazing thing! Especially it is much like the sound I imagine my body making at a cellular or molecular level as I ride a long hill in HR zones 3 and 4. Saw only a few buzzing around (got hit in the face with one a couple times), quite a few dead ones on the shoulder of the road, and a most AMAZING engulfing hum in certain woodland stretches. Lovely!
Monday, June 10, 2013
56:35 run (5.29mi.)
1hr spin (2 x 13min z3)
1300 yards swim (200 swim, 200 pull, 200 kick; 4 x 100 drill-swim by 25; 4 x 50 stroke drill-swim by 25 [2 fly, 2 back]; 100 IM)
Sunday, June 9, 2013
Had to take today off for the silliest of reasons. Yesterday was a perfect day in every particular but one. I guess I haven't worn my wetsuit for several years (warm races, not a ton of triathlons). Struggling into it was as horrible as I imagined it would be. L.'s boyfriend C. very kindly helped wrangle me into it (JMD: "Do you feel like a nineteenth-century ladies' maid?" CL: "Stays might be easier to manage!"). By this point it was about ten minutes before my wave left, and it probably had taken ten minutes or more to squeeze in the arms and legs, etc. I was pondering what to do with the long cord attached to the zipper when a pair of spectators gave me a pitying look and said, "The zipper goes at the back!"
I HAD PUT MY WETSUIT ON BACKWARDS...
They suggested that I should take it off and put it back on again the right way - "40 minutes is a long swim. It's going to chafe" - but I truly couldn't face it, and time was running out anyway. Shoulder mobility seemed fine, or at least as fine as it ever is in a wetsuit, and I figured I'd just have to live with the neck chafing.
WHICH TURNED OUT TO BE THE WORST NECK CHAFING IN THE HISTORY OF TRIATHLON!
Even running seems contraindicated today (better just to let it heal up a bit more first), and swimming would be a grotesque affront to the hygiene of other swimmers (I don't care if it stings, but I don't want to be the pariah in the pool!). Will run and spin tomorrow as I have now had today as a very nice rest day (caught up on some bits and bobs of work stuff that I've rather been putting off).
Noticeable in yesterday's race: I felt very strong on the bike, which is not surprising as it's what I've made a priority in my training! I always enjoy swimming, and I always find a triathlon run rather hot and tiring compared to normal running; really all three legs were joyful. Great atmosphere on the course, with a lot of very pleasant and positive minor exchanges with other athletes on the run.
Two weeks of high volume coming up. Very much looking forward to it! I am sorry that I haven't been training consistently over the last two months, but travel obligations and that week of respiratory ailment really made it unavoidable, and I suppose it is much better to begin formal Ironman training feeling hungry for hours rather than feeling already overloaded. Last week's Montauk ride really made me confident that I can do this thing.
Saturday, June 8, 2013
Thursday, June 6, 2013
First hour: 5 x 8:00 (3:00 seated z2, 2:00 standing z3, 3:00 seated z3), 2:00 recovery
Second hour: very good spin class
Third hour: zone 2 (punctuated by emergency trip downstairs to cafe for a Clif Bar - I had clearly suddenly reached the absolute bottom of my energy reserves!)
plus 10mi round-trip bike to Chelsea Piers
Wednesday, June 5, 2013
Determined to ride as much as possible this summer - these are just easy miles, but all miles are good. Will go to NJ tomorrow to do a hard 3-hour ride - I'm shooting to get out there twice a week when possible (one long ride, one hill workout), but this week it will just be once.
18.09mi, 1:12:12 (15.0mph)
avg HR 127 (that's too low, but there are a lot of downhills and places where you need to slow for pedestrians!), max HR 148
Tuesday, June 4, 2013
1:03, 5.65mi. (11:18/mi., avg HR 139, max HR 147)
Monday, June 3, 2013
10mi round trip bike
:50 spin (zone 2, recovery ride)
Sunday, June 2, 2013
Week totals: 10:15 (2 bike, incl. one longest ever; 1 run; 1 day of bike-spin-swim). Slightly unbalanced way to get to that numbers (exercised only on three days, due to travel and recovery issues), but I feel a lot more optimistic about this whole training thing than I did mid-week.
Saturday, June 1, 2013
Photo borrowed from here.
(Editorial disclaimer: I am 98% sure that this is the bridge I rode over, but due to limitations concerning images of places, I can't swear to it! The only other glitch today was that somehow I managed to miss the first aid station completely, which meant I rode from mile 25 to 55 with no fluids - in retrospect, I should have just stopped at a convenience store, but usual anxieties re: getting lost, getting left behind, etc. warred with sensible knowledge that I should make my own arrangements. Of course I also thought it might be that I was about to come up on the real aid station! Still not sure how I missed it, but it is very much the sort of thing that happens to me - key cluster of stuff re: not really recognizing places, not having good intuitive feel for routes, etc.)