I wanted to get the week's training down here before I have a race report to type up, but this will be super brief. My belly is full of pasta, my nails are did, there are just a few things left to throw together for tomorrow morning then I'm going to bed. So here we go:
Monday: ST
weights at the gym with Zach
Tuesday: Run
5.5 miles/53:36/9:45 average pace
Got a couple of miles in and then met Deana for 3 more miles. Fun!
Tuesday: Swim
2150 yards/1:00
Masters
Wednesday: Bike
1:00/spin class
Wednesday: Run
4.35 miles/34:41/7:58 average pace
Brick run after spin. The distance is getting long enough that I could run down to the river and do the bridges loop rather than run in the (hilly) NW district!
Thursday: Bike
22.0 miles/1:42:46/12.9 MPH
Super easy spin on the Springwater with Zach
(skipped Masters on Thursday night, just NOT feeling it, went for beers instead)
Friday: Run
5.0 miles/44:26/8:53 average pace
Easy run with Zach on the river.
Well I better go finish getting my stuff ready for the race tomorrow!! Will post a race report up as soon as I can. Have a great weekend everyone! :)
Friday, July 10, 2009
Sunday, July 05, 2009
Weekly recap and trail run pictures
Hope everyone had a wonderful 4th of July holiday weekend (and if you are not in the US, a wonderful regular weekend)! Ours involved a lot of tough biking and running, 90+ degree temps, and booze. It was awesome. We spend the 4th down at the Waterfront Blues Festival with apparently the entire population of Oregon! It was neat. The whole week was a success training-wise too. Here is the summary:
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Monday: ST
weights at the gym with Zach
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Tuesday: Run
7.0 miles/1:02:23/8:55 average pace
Warm, windy run along the waterfront.
-
Tuesday: Swim
2050 yards/1:00
Masters. Included a long set of stroke work- I did 700 straight yards of breast stroke!
-
Wednesday: Bike
1:00 spin class
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Wednesday: Run
3.0 miles/24:49/8:16 average pace
Brick run outside right after spin. This is a bump up from the 2 miles I've been doing and it was tough. The route I mapped out from the gym includes some hills, plus this was the first day it was over 90 degrees.
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Wednesday: Swim
1200 yards/27:08
OWS at Klineline Pond
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Thursday: Bike
20.9 miles/1:26:10/14.6 MPH
Springwater trail with Emily. It was HOT and windy, but we had fun catching up. We even saw a nutria.
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Thursday: Swim
2300 yards/1:00
Masters. I did several laps of butterfly as part of our IM sets. I think I'm getting a little better at it but it is still very hard!
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Friday: Run
11.75 miles/1:55:06/9:48 average pace
Trail run at Timothy Lake near Mt. Hood. We're doing a half marathon up there in September so we thought we'd go run it for fun once. It was tough!! There isn't much elevation change but the trail is pretty technical in places and I'm so not used to that. Plus, keeping with the theme, it was 90 degrees. It was quite an adventure though and a ton of fun. We had to pump our own water at a campground and we helped a lost mountain biker by giving him directions and some of our water. We saw a few campers, some horseback riders, and a great view of Mt. Hood. Check out the pictures below, it was gorgeous!! We had lunch in Government Camp and then made the 75 mile trip back to Portland.
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Saturday: Bike
47.9 miles/3:09:12/15.1 MPH
North Plains loop. My legs were dead tired from the run and I was probably a little dehydrated, so the ride started off pretty rough. Luckily I kind of "woke up" on the first few little climbs and ended up having a great time and a really strong finish. There are a few big downhills and I reached a max speed of 38.7 MPH! Weeee!
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Sunday: Run
5.0 miles/40:59/8:10 average pace
Since we did a long run Friday, this run only had to be a shorty. We ran out in Beaverton on the Fanno Creek Trail and once again struggled in the warm temps. I even took off my singlet and ran in my sports bra, which I never do. I felt pretty heavy but Zach pushed the pace and I followed. My last 3 miles were all sub-8 and I could feel it. Luckily the cloud cover has already started to move in and it's supposed to be dramatically cooler this week. Yay!
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totals for the week:
-s
swim: 2:00 (5,550 yards)
bike: 5:40 (68.8 miles road and 1 spin class)
run: 4:00 (26.75 miles)
total: 12:10
(plus one ST session)
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I'm right where I"m supposed to be at this point in my training and feeling good! Next week is a little different- same weekday schedule but the weekend is reserved for a RACE, the Hagg Lake Olympic Triathlon. It's going to be a tough one! The course is really hilly and I think it's going to get warm again by next weekend. Also, I've never actually done an Oly tri, just sprints and a half-iron, so this will be interesting. Emily and Zach will also be racing so I know it will be a fun day. Then the following week is a bit of a cut-back week which I am looking forward to. I'm feeling strong but there are a couple hot spots (shin, shoulders, foot) that will probably appreciate the rest.
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Diet-wise things are good.. I've stopped tracking my food on the Daily Plate and am trying to improvise and still eat healthy. I'm back up a couple pounds but that isn't too surprising (my total weight loss was 12 lbs and currently I'm 10 lbs less than I started). I am fine with this as long as I stay at this point. I'm going to avoid all the crap food and excessive alcohol and hope that does the trick. If the weight drifts back up I will start tracking my intake again to get it under control. I'm really hungry lately so I bought tons of fruits and veggies at the grocery store so there is always something healthy to snack on.
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Well that about wraps it up! Here are some pictures of our run at Timothy Lake on Friday the 3rd. There are also a couple cell phone pics from the 4th. Thanks so much for reading!! Have a great week everyone.
Sunday, June 28, 2009
Training and Bestie Festie Recap and (lots of) Photos
I'm going to keep the text of this post short and let the awesomness of the photos speak for themselves. First, here is a brief recap of the training. I switched up my usual schedule so that I didn't have to go swimming at all while Maritza was here and so that we could run together almost every day of her visit:
Monday: swim
1200 yards/30:00
Went to masters but the coach didn't show up. We waited until regular lap swim started and did a long straight set. I did 1000 in 19:30 without any breaks. That's very good for me! Then we did some intervals and cooled down.
Tuesday: bike
17.9 miles/1:05:24/16.4 MPH
Out and back on the Springwater with Zach.
Tuesday: swim
2200 yards/1:00
How nice of the coach to show up this time!
Wednesday: bike
spin class/1:10
I got there 10 minutes early and started spinning since usually she cuts the workout short and does some stretching at the end. This time we rode hard for the whole hour so I ended up with extra time in the saddle.
Wednesday: run
2.0 miles/14:37/7:19 average pace
Brick run outside after spin class. Fueled in large part by Maritza's impending arrival!!
Wednesday: swim
1200 yards/28:30
OWS at Klineline Pond. We were going to swim longer but had to get to the airport to pick up Maritza!
Thursday: run
8.0 miles/1:15:34/9:27 average pace
WATERFRONT RUN WITH MARITZA!!! YAY!!!!
Friday: run
7.0 miles/1:07:50/9:41 average pace
Showed Maritza more sights on foot! Shortened Waterfront loop, then up through Northwest and into the West Hills. Quick 2-hour stop at the Laurelwood pub and then jogged home.
Saturday: bike
43.5 miles/2:49:22/15.4 MPH
Springwater trail. Like, literally, the whole thing. Out and back. Felt great!
Sunday: run
6.0 miles/55:38/9:16 average pace
Forest Park with Maritza (and Zach, but he ran on his own and did 8 miles in that same amount of time- wowza!)
totals for the week:
swim: 2:00 (4600 yards)
bike: 5:05 (61.4 miles + spin class)
run: 3:30 (23 miles)
total: 10:35
(zero strength training besides pushups)
Allright, now on to the good stuff!
I had such a wonderful time with Maritza. It was great to spend time talking and laughing and eating and drinking and running. Zach was on a golf trip with his buddies from Thursday to Saturday so we had the house to ourselves for the most part which was good so we could be as silly and loud as we wanted.
The pictures below are such a small sample of what took place but they are pretty great. Most of the pictures are from two of the runs (Friday and Sunday) but there's some other shots too. She took a lot of good ones that really show Portland at its finest so I'm stealing some from when I wasn't even actually there. I love the ones from our runs because I never think to bring a camera when I run and this is a good representation of what it's like!
I'm not going to caption them but here are some key words that you can apply where you feel they might fit: Pearl, downtown, farmer's market, Park Blocks, Powells, Waterfront, Maritza bitches but secretly loves hills, sampler mix, Bo Knows Jen is Drunk, more beer, ice cream, senior photos, Forest Park, best friends forever.
Enjoy:
Monday: swim
1200 yards/30:00
Went to masters but the coach didn't show up. We waited until regular lap swim started and did a long straight set. I did 1000 in 19:30 without any breaks. That's very good for me! Then we did some intervals and cooled down.
Tuesday: bike
17.9 miles/1:05:24/16.4 MPH
Out and back on the Springwater with Zach.
Tuesday: swim
2200 yards/1:00
How nice of the coach to show up this time!
Wednesday: bike
spin class/1:10
I got there 10 minutes early and started spinning since usually she cuts the workout short and does some stretching at the end. This time we rode hard for the whole hour so I ended up with extra time in the saddle.
Wednesday: run
2.0 miles/14:37/7:19 average pace
Brick run outside after spin class. Fueled in large part by Maritza's impending arrival!!
Wednesday: swim
1200 yards/28:30
OWS at Klineline Pond. We were going to swim longer but had to get to the airport to pick up Maritza!
Thursday: run
8.0 miles/1:15:34/9:27 average pace
WATERFRONT RUN WITH MARITZA!!! YAY!!!!
Friday: run
7.0 miles/1:07:50/9:41 average pace
Showed Maritza more sights on foot! Shortened Waterfront loop, then up through Northwest and into the West Hills. Quick 2-hour stop at the Laurelwood pub and then jogged home.
Saturday: bike
43.5 miles/2:49:22/15.4 MPH
Springwater trail. Like, literally, the whole thing. Out and back. Felt great!
Sunday: run
6.0 miles/55:38/9:16 average pace
Forest Park with Maritza (and Zach, but he ran on his own and did 8 miles in that same amount of time- wowza!)
totals for the week:
swim: 2:00 (4600 yards)
bike: 5:05 (61.4 miles + spin class)
run: 3:30 (23 miles)
total: 10:35
(zero strength training besides pushups)
Allright, now on to the good stuff!
I had such a wonderful time with Maritza. It was great to spend time talking and laughing and eating and drinking and running. Zach was on a golf trip with his buddies from Thursday to Saturday so we had the house to ourselves for the most part which was good so we could be as silly and loud as we wanted.
The pictures below are such a small sample of what took place but they are pretty great. Most of the pictures are from two of the runs (Friday and Sunday) but there's some other shots too. She took a lot of good ones that really show Portland at its finest so I'm stealing some from when I wasn't even actually there. I love the ones from our runs because I never think to bring a camera when I run and this is a good representation of what it's like!
I'm not going to caption them but here are some key words that you can apply where you feel they might fit: Pearl, downtown, farmer's market, Park Blocks, Powells, Waterfront, Maritza bitches but secretly loves hills, sampler mix, Bo Knows Jen is Drunk, more beer, ice cream, senior photos, Forest Park, best friends forever.
Enjoy:
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