Last Thursday I went to a Ladies Night Out bike seminar kind of thing hosted at the Trek store in Blue Ash. They had their rep talk about biking in general. I wasn't sure what to expect, but walked away with a lot of great information...and "share the road/trek store" license plate frames won in a raffle. Um...yay?
Anyway, three of the biggest things I learned was 1) I think my bike fit is wrong in many ways, 2) how to clean up your chain, derailleur and cogs and 3) tricks for changing a flat.
First the bike fit. I rode last year more than I've ever ridden, and I plan to up it even more this year. Along with the added time in the saddle came lessons learned about bonking and soreness...soreness that may be because of my bike adjustments. So I'm going to get fitted. It's a 2 - 3 hour process. An appointment has yet to be made, but I saw Nick again today and he said he's going to start calling people to make appointments soon. More on that whenever it happens.
Cleaning. Yay, I finally cleaned my bike. Today I spent about $100 at the Trek store getting some supplies and additional things I've been wanting for my bike for riding outside (like a good headlight/tailight). Among the supplies was degreaser. It was reviewed Thursday night and I knew I needed to clean my chain. The stuff was amazing. It worked so well. I had it, a brush I bought for the chain, a toothbrush for the smaller areas and rags. Everything looks great now and I feel a lot better about it. I took a ride after I was done and I swear the ride was smoother. The bike was also silent. It was awesome!
And finally, what I'm most happy about: Flat changing! So I've had one debilitating flat before, which turned into two, and I wasn't able to fix it/them myself. The one guy that helped me also had problems, but that didn't make it OK for me. It's been one of those things looming over my head and has bothered me. I want to ride anywhere I want, and if I get a flat, I want to know I can get home after fixing it. The Trek rep told about a trick when putting the tire back on the wheel–the hardest part and what I couldn't make happen when I had my flat. So today, I thought it would be a great time to try this trick out. I was going to essentially change a flat twice because I needed to get my $65 tire from the back to the front and put my cheep one on the back because the fluid trainer tears tires up apparently. I've been warned a few times. So, this was good opportunity to "practice". I couldn't be happier about how it went. I got both tubes out, tires off, tires swapped, tubes back in and tires all the way back on completely by myself! I am so so happy and relieved. Now it is no longer an issue for me - I can change my own tire. :)
Today's bike maintenance and fiddling was a very good time. I enjoyed sitting outside in the nice weather with all the tools, getting my hands dirty and feeling accomplished. Only down side is as I was putting my front tire back on my bike, I was bent at and angle and heard and felt a pop-pop! in my lower back. I yelled and couldn't really move out of the position for a couple of minutes. It was very strange and painful. It still hurts, but I rode my bike later which didn't hurt it. Not sure about running yet, but I'm not planning on doing that tomorrow anyway. Geesh, it's just one weird ache after another.
Sunday, February 27, 2011
HMTD26: Lifting and sore
I'm sore today from the 8 yesterday. Most notably my right ankle feels like I twisted it. I'm sure it's just a strain. Perhaps my next 8 miles shouldn't be mostly on sidewalks like this one seemed to be. I am happy to have the option, but I am already sick of running from the house. Next weekend, as long as it's not pouring down rain, I'm going to Rowe Woods or Miami Whitewater. Boom, decided.
This morning I lifted. Later today I want to clean my bike, specifically the chain. I need to get some de-greaser and go to town on it with some rags and an old toothbrush. I also want to change my tires front to back. I have a really expensive tire on the back, and since the trainer is so bad on tires, I should change it with the front one (original that came on the bike). Plus, it would give me excellent practice for changing flats and try some new tricks I learned from the Trek Ladies Night rep. The Monday night cycle spin class has been canceled. I was the only one doing it. Oh well, I was only able to go twice anyway. After work is hard. Now I will ride Monday morning.
This morning I lifted. Later today I want to clean my bike, specifically the chain. I need to get some de-greaser and go to town on it with some rags and an old toothbrush. I also want to change my tires front to back. I have a really expensive tire on the back, and since the trainer is so bad on tires, I should change it with the front one (original that came on the bike). Plus, it would give me excellent practice for changing flats and try some new tricks I learned from the Trek Ladies Night rep. The Monday night cycle spin class has been canceled. I was the only one doing it. Oh well, I was only able to go twice anyway. After work is hard. Now I will ride Monday morning.
Saturday, February 26, 2011
HMTD25: 8 miles
A chilly but not too bad of a day for a long run. I ran out to Montgomery road and headed south on the sidewalk. I got to Landen Park and followed the paved trail that goes around the border of the park. I think it's 1.5 miles long total. When I got to the back of the park, there was a family getting out of cars about to do a run together: parents and a couple of kids and another adult (friend or relative I guess). Everyone was happy and smiling and ready to go. It was very cool to see. For some reason it made me think of a time when I ran with a neighbor girl. I was in high school and had been running. There was a family we knew in the house next to the creek on my road - the Spicers. Their daughter Kristen was starting to run, and they wanted me to run with her. She and her dad had been running together, but he couldn't keep up with her anymore. So she and I ran together around the tree nursery fields in the evenings. It was scheduled for a little while. She was probably 10 or 12 at this point? When she got into Junior High and High School, she became a running star. :) I don't remember what she ran, but remember her name in the paper a lot, breaking records and winning. I completely forgot about that memory until today when I saw the family. I think the dad reminded me of her dad and how he wanted her to do well.
Anyway, after running around the park, I headed north and passed Townsley continuing on Montgomery until the sidewalk ended. Then I turned around and headed home. I stretched at 6 point something (the turnaround) because my IT band started feeling tight.
It was a pretty lonely/boring run, but at least I felt good! Waaaaay different than the 6 last weekend, thankfully. I held a 10:15 pace for the first 4 miles and that was easy. Then I slowed down a little on some hills and had to concentrate to keep the pace. Overall pace was 10:20. The last half mile was rough – I sped up a little. I really wanted to be done.
Anyway, after running around the park, I headed north and passed Townsley continuing on Montgomery until the sidewalk ended. Then I turned around and headed home. I stretched at 6 point something (the turnaround) because my IT band started feeling tight.
It was a pretty lonely/boring run, but at least I felt good! Waaaaay different than the 6 last weekend, thankfully. I held a 10:15 pace for the first 4 miles and that was easy. Then I slowed down a little on some hills and had to concentrate to keep the pace. Overall pace was 10:20. The last half mile was rough – I sped up a little. I really wanted to be done.
Thursday, February 24, 2011
HMTD24: A painful but great run
The sun peeked out low and gold in the sky right as I stepped outside to get in a run Wednesday after work. It was a run that was good and bad all at the same time. The good: my pace. It felt easy to go the 9:50 pace. After a series of very slow exhausting runs, this helped a lot. The bad: my legs hurt soooo bad! I must be dehydrated or low on iron or both. Yikes. They just ached and ached the entire time, like shin splits for my entire leg. I am not sure if I would have been any faster if they hadn't hurt, but I am really happy with that pace considering that pain and my mystery side pain.
The house at the corner with the pet goose made me laugh. The son was outside hitting golf balls in the yard...and their pet goose was right beside him. Like a dog. I can't wait to see the guy in his driveway when it's warmer – I'm going to ask the story of this goose.
I passed quite a few non-pet geese on my jaunt down Montgomery road. They honked loudly at me. One looked like it has been playing in traffic too many times. There are so very many geese, but the ones with broken wings or missing feet stand out as unique characters. I see them year after year. I haven't seen the white goose that hangs with the Canadians yet this year though. Kind of sad...I wonder if it moved on or became a statistic. I have thought about making a poster/picture kind of thing about the geese. I think it could be called "The Geese of Landen" or something goofy. They could all be arranged like a movie poster, all facing forward layered in the foreground, midground and background...while standing around a pond with a dumb fountain in the middle. Yes, I do think I'm going to have to draw this one day.
The house at the corner with the pet goose made me laugh. The son was outside hitting golf balls in the yard...and their pet goose was right beside him. Like a dog. I can't wait to see the guy in his driveway when it's warmer – I'm going to ask the story of this goose.
I passed quite a few non-pet geese on my jaunt down Montgomery road. They honked loudly at me. One looked like it has been playing in traffic too many times. There are so very many geese, but the ones with broken wings or missing feet stand out as unique characters. I see them year after year. I haven't seen the white goose that hangs with the Canadians yet this year though. Kind of sad...I wonder if it moved on or became a statistic. I have thought about making a poster/picture kind of thing about the geese. I think it could be called "The Geese of Landen" or something goofy. They could all be arranged like a movie poster, all facing forward layered in the foreground, midground and background...while standing around a pond with a dumb fountain in the middle. Yes, I do think I'm going to have to draw this one day.
Tuesday, February 22, 2011
HMTD23: Spinning
I had a very successful and awesome spinning session this morning. I didn't ride after work last night. I worked late and then had a bad back/stomach pain thing going on. Plus, it's after work and I missed the Trek class and motivation. I'm pretty certain if it's after work and doesn't involve meeting up with people, I'm usually not interested. Good to know for my future schedule. Anyway, the pain didn't go away for this morning, and woke me up a lot during the night. It's very weird, like someone punched me in the lower side/back area. It makes me feel a little nauseous. Hopefully it goes away soon!
Anyway, the ride... it rocked. I opened up iTunes and hit shuffle and let the songs fall where they may. I warmed up, and then I did different stuff depending on the song. I rode an hour total. More song/workout info than anyone probably cares to read:
The Story - Brandi Carlile: warmup
Butterflies & Hurricanes - Muse: steady with jumps
All My Life - Foo Fighters: to the beat, heavy, out of the saddle running during the chorus. I got all excited because I thought this was my benchmark song and remembered how I couldn't run the entire song...but I had songs mixed up.
Please Don't Stop the Music - Rhianna: recovery
The Resistance - Muse: seated hills
Shackler's Revenge - GnR: steady with hills or sprints during chorus, I can't remember
No One Knows - Queen's of the Stone Age: leg drills, alternating legs doing most of the work going with the measures of the song with both legs working during the chorus sprinting. Worked on circles and smoothness. In retrospect, this probably wasn't the best song for working on that because of it's strong back and forth rhythm. Didn't really encourage flow, lol. Still was enjoyable though.
DOA - Foo Fighters: Ah, here's my benchmark song. Well, I ran hills through all of the chorus parts on this one too! Even the double chorus at the end, yay.
Stronger - Kanye West: recovery, fast
Harder, Better, Faster, Stronger - Daft Punk: Ha, random put these two songs back to back! Fast spinning
Bleed American - Jimmy Eat World: hill increasing incline
Soul Meets Body - Death Cab For Cutie: I think just spinning
Tom Sawyer - Rush: fast spinning
You're Gonna Go Far Kid - Offspring: This is a good spinning song. Sprints during chorus I think.
Time Is Running Out - Muse: beginning of cool down, steady spinning
Lazy Eye - Silversun Pickups: rest of cool down
Perhaps it looks very sporadic. I didn't concentrate on one thing over another. But my heartrate was up the whole time and I was working. If anything it felt more like the ups and downs of riding on the road. Which, I am really looking forward to doing again by the way! Come on spring!!
Anyway, the ride... it rocked. I opened up iTunes and hit shuffle and let the songs fall where they may. I warmed up, and then I did different stuff depending on the song. I rode an hour total. More song/workout info than anyone probably cares to read:
The Story - Brandi Carlile: warmup
Butterflies & Hurricanes - Muse: steady with jumps
All My Life - Foo Fighters: to the beat, heavy, out of the saddle running during the chorus. I got all excited because I thought this was my benchmark song and remembered how I couldn't run the entire song...but I had songs mixed up.
Please Don't Stop the Music - Rhianna: recovery
The Resistance - Muse: seated hills
Shackler's Revenge - GnR: steady with hills or sprints during chorus, I can't remember
No One Knows - Queen's of the Stone Age: leg drills, alternating legs doing most of the work going with the measures of the song with both legs working during the chorus sprinting. Worked on circles and smoothness. In retrospect, this probably wasn't the best song for working on that because of it's strong back and forth rhythm. Didn't really encourage flow, lol. Still was enjoyable though.
DOA - Foo Fighters: Ah, here's my benchmark song. Well, I ran hills through all of the chorus parts on this one too! Even the double chorus at the end, yay.
Stronger - Kanye West: recovery, fast
Harder, Better, Faster, Stronger - Daft Punk: Ha, random put these two songs back to back! Fast spinning
Bleed American - Jimmy Eat World: hill increasing incline
Soul Meets Body - Death Cab For Cutie: I think just spinning
Tom Sawyer - Rush: fast spinning
You're Gonna Go Far Kid - Offspring: This is a good spinning song. Sprints during chorus I think.
Time Is Running Out - Muse: beginning of cool down, steady spinning
Lazy Eye - Silversun Pickups: rest of cool down
Perhaps it looks very sporadic. I didn't concentrate on one thing over another. But my heartrate was up the whole time and I was working. If anything it felt more like the ups and downs of riding on the road. Which, I am really looking forward to doing again by the way! Come on spring!!
Sunday, February 20, 2011
Lazy Sunday Ramblings
I've taken the day off from, well, everything really. It's been a lazy lazy day: watched two movies (might watch another yet), did laundry, played with the dogs, and mostly I have just sat on my butt all day. It's been very nice. Especially considering I woke up with a sore throat. I'm pretty bored now and am just rambling on about running.
I just realized that the Heart Mini Marathon is one month away - yippee! This weekend I plan to get in 8 miles – and hopefully they'll go waaay better than my 6 just did, lol. Then maybe 9 or 10, I'm not sure. It might be better to do more 8s on hills given the course's rolling challenges and my lack of hill stamina. I'm going to look at the next 27 days as 27 days of training instead of 3 weekends. I have a lot of work to do and am just going to feel it out as I go. As for mid week runs, I'm going to bump one of those up in mileage. Due to the contracting, I have found the need to carefully plan the chunks of my days in order for everything to happen and not miss workouts or get behind in work. It gets a little ridiculous – I end up segmenting the days out: Mon. a.m. studio, 10 - 3 Giv, 3:30 - 5:00 studio, p.m. bike.... fit in the allergy shots and stupid meetings that just keep coming up during the week...etc. I guess it's OK, it's just that nothing is terribly flexible.
This is the workout schedule I hope to hold this week. It would be a great continuation from last week's:
Monday - p.m. bike and lift
Tuesday - a.m. run easy
Wednesday - a.m. run 5 miles
Thursday - a.m. lift | p.m. run
Friday - off
Saturday - run 8 miles
Sunday - couple of easy miles
And for visual interest, here's this year's poster. It was created by C.F. Payne – an amazing local artist. The posters of years past have always been pretty interesting works of art. You can see poor representations of them all here. I might not like all of them, but it's pretty cool that the effort is put in every year to create a piece of art around the race.
I just realized that the Heart Mini Marathon is one month away - yippee! This weekend I plan to get in 8 miles – and hopefully they'll go waaay better than my 6 just did, lol. Then maybe 9 or 10, I'm not sure. It might be better to do more 8s on hills given the course's rolling challenges and my lack of hill stamina. I'm going to look at the next 27 days as 27 days of training instead of 3 weekends. I have a lot of work to do and am just going to feel it out as I go. As for mid week runs, I'm going to bump one of those up in mileage. Due to the contracting, I have found the need to carefully plan the chunks of my days in order for everything to happen and not miss workouts or get behind in work. It gets a little ridiculous – I end up segmenting the days out: Mon. a.m. studio, 10 - 3 Giv, 3:30 - 5:00 studio, p.m. bike.... fit in the allergy shots and stupid meetings that just keep coming up during the week...etc. I guess it's OK, it's just that nothing is terribly flexible.
This is the workout schedule I hope to hold this week. It would be a great continuation from last week's:
Monday - p.m. bike and lift
Tuesday - a.m. run easy
Wednesday - a.m. run 5 miles
Thursday - a.m. lift | p.m. run
Friday - off
Saturday - run 8 miles
Sunday - couple of easy miles
And for visual interest, here's this year's poster. It was created by C.F. Payne – an amazing local artist. The posters of years past have always been pretty interesting works of art. You can see poor representations of them all here. I might not like all of them, but it's pretty cool that the effort is put in every year to create a piece of art around the race.
Saturday, February 19, 2011
HMTD22: 6 Miles
It was a beautiful, sunny, slightly chilly Saturday morning – perfect for a run. Unfortunately, my run wasn't as nice as the weather. Wow I am just beat! Looking back at everything I did this past week, starting with skiing last Saturday, I am not surprised the run didn't go as well as I hoped.
Right from the start, I was struggling – huffing and puffing and my legs ached. I knew it wasn't going to be pretty, but really wanted to get the miles in today anyway. Tomorrow it's supposed to rain I believe.
I went out to Landen Park and back. Every single hill, or slight incline rather, was a struggle. It was amazing. And I think it was so bad it was just funny to me. This certainly isn't a reflection of my running ability right now, so I guess it didn't bother me too much.
My pace fell from 10s to just over 11s - awful! I was surviving. The past 7 days have been filled with great exercise: skiing Saturday, run Sunday, bike Monday, lift Tuesday (only real day off), run Wednesday, run Thursday and 2 hours of broomball late last night with a bunch of high school kids. This all after having week after week of inconsistency and missed workouts. Hmmm, no wonder 6 miles didn't go as planned :) This afternoon I took not one but two short naps. I'm absolutely exhausted. I know the feeling. It's been a while.
That being said, I'm super happy with the consistency I've had. Though it was a very slow and achy week, I got out there and finally feel like I'm beginning to work.
I'm definitely taking a day off tomorrow – probably just lift. Then we'll see how next week goes. I look forward to some improvements and feeling like my running self again.
Right from the start, I was struggling – huffing and puffing and my legs ached. I knew it wasn't going to be pretty, but really wanted to get the miles in today anyway. Tomorrow it's supposed to rain I believe.
I went out to Landen Park and back. Every single hill, or slight incline rather, was a struggle. It was amazing. And I think it was so bad it was just funny to me. This certainly isn't a reflection of my running ability right now, so I guess it didn't bother me too much.
My pace fell from 10s to just over 11s - awful! I was surviving. The past 7 days have been filled with great exercise: skiing Saturday, run Sunday, bike Monday, lift Tuesday (only real day off), run Wednesday, run Thursday and 2 hours of broomball late last night with a bunch of high school kids. This all after having week after week of inconsistency and missed workouts. Hmmm, no wonder 6 miles didn't go as planned :) This afternoon I took not one but two short naps. I'm absolutely exhausted. I know the feeling. It's been a while.
That being said, I'm super happy with the consistency I've had. Though it was a very slow and achy week, I got out there and finally feel like I'm beginning to work.
I'm definitely taking a day off tomorrow – probably just lift. Then we'll see how next week goes. I look forward to some improvements and feeling like my running self again.
Friday, February 18, 2011
HMTD21: Downtown in the Wind
I went downtown for the Fit Together group run Thursday evening. It was crazy warm and crazy windy!
I got there a little early. I thought the running time started at 5:15, but apparently it was 5:30. Having learned it was just going to be Greg and Joe again and I'd just be running solo anyway, I went ahead and got going.
Initially my idea was I'd follow Greg and Joe and see if I could use them as rabbits for some speed work– trying to stay with them for a bit, resting, seeing if I could close the gap a little again, etc. Starting out earlier than them, I still did speed of sorts.
I ran for about a half mile at an 8 minute pace. Then I walked to catch my breath. Then I did either another half or started on quarter mile repeats. Sometimes I'd jog in between, sometimes I'd walk. When I got to 2 miles, I turned around. I was in Sawyer Point. The headwind on the way back was nuts! I felt like I was running uphill.
I wasn't back long when Greg, Joe and Roman trotted up to my car. They had effortlessly pulled Greg along at an 8 minute pace. It was rough for him he said, but he was happy about it because it made him work. Yep, that's one proven way to get faster - run with someone faster than you. Joe's knee was better after his skiing injury which is good. He's doing the Heart Mini half.
I'm glad I got the run in, but I'm not sure I'll keep going downtown on Thursdays. It's hard to time with traffic. Though I suppose if I'm running solo, time doesn't matter. And I do at least have a free place to park and an opportunity for some different scenery, which is nice. If I go next time, maybe I'll find a route into Kentucky.
This weather has been awesome all week. I'm really looking forward to a 6 mile run tomorrow, rounding out a very consistent workout week. I was pretty sad after Thursday's run. I wanted so badly to be part of the group – to run with people, click away the miles and enjoy some fun distracting conversation. Oh well, I know I need to work harder.
I got there a little early. I thought the running time started at 5:15, but apparently it was 5:30. Having learned it was just going to be Greg and Joe again and I'd just be running solo anyway, I went ahead and got going.
Initially my idea was I'd follow Greg and Joe and see if I could use them as rabbits for some speed work– trying to stay with them for a bit, resting, seeing if I could close the gap a little again, etc. Starting out earlier than them, I still did speed of sorts.
I ran for about a half mile at an 8 minute pace. Then I walked to catch my breath. Then I did either another half or started on quarter mile repeats. Sometimes I'd jog in between, sometimes I'd walk. When I got to 2 miles, I turned around. I was in Sawyer Point. The headwind on the way back was nuts! I felt like I was running uphill.
I wasn't back long when Greg, Joe and Roman trotted up to my car. They had effortlessly pulled Greg along at an 8 minute pace. It was rough for him he said, but he was happy about it because it made him work. Yep, that's one proven way to get faster - run with someone faster than you. Joe's knee was better after his skiing injury which is good. He's doing the Heart Mini half.
I'm glad I got the run in, but I'm not sure I'll keep going downtown on Thursdays. It's hard to time with traffic. Though I suppose if I'm running solo, time doesn't matter. And I do at least have a free place to park and an opportunity for some different scenery, which is nice. If I go next time, maybe I'll find a route into Kentucky.
This weather has been awesome all week. I'm really looking forward to a 6 mile run tomorrow, rounding out a very consistent workout week. I was pretty sad after Thursday's run. I wanted so badly to be part of the group – to run with people, click away the miles and enjoy some fun distracting conversation. Oh well, I know I need to work harder.
Wednesday, February 16, 2011
HMTD20: 4 miles on a warm morning
The temperature was around 35º this morning as I set my sore sore legs in motion for an easy 4 mile run. The sun was trying to peek through thick blue clouds, highlighting their edges in bright pink. It was a very beautiful morning.
For the first two miles, my lower legs ached pretty badly. They felt dead and simply hurt. I stretched at a couple of intersections, which was also painful, but I knew it was helping. Finally, by the time I was to my turn-around point in Landen, the pain stopped...yay! On the way back, I fell into a rhythm and became lost in my thoughts. It was a very pleasant run. I look forward to longer ones here very soon as I ramp up the mileage for the Heart Mini and Pig Half.
As I was walking to cool down in front of the house, I heard a woodpecker in the tree in the front yard. I tried to find it as I walked. Every time I heard it, my eyes snapped to where I thought it was, only to find empty branches. Eventually I was at the right angle and found the bird as its head was rapidly whopping back and forth on a skinny, vertical branch. I stopped and watched it until it flew away.
For the first two miles, my lower legs ached pretty badly. They felt dead and simply hurt. I stretched at a couple of intersections, which was also painful, but I knew it was helping. Finally, by the time I was to my turn-around point in Landen, the pain stopped...yay! On the way back, I fell into a rhythm and became lost in my thoughts. It was a very pleasant run. I look forward to longer ones here very soon as I ramp up the mileage for the Heart Mini and Pig Half.
As I was walking to cool down in front of the house, I heard a woodpecker in the tree in the front yard. I tried to find it as I walked. Every time I heard it, my eyes snapped to where I thought it was, only to find empty branches. Eventually I was at the right angle and found the bird as its head was rapidly whopping back and forth on a skinny, vertical branch. I stopped and watched it until it flew away.
Tuesday, February 15, 2011
HMTD19: Strength
I was going to come home and run. But the guilty verdict was read at the end of the day apparently, and I got sucked into all of that. Kind of weird, having worked for his mom and the lux connection. Lots of buzz.
Anyway, time went on and it was encroaching on shower/wing time. So I lifted instead, which is perfectly fine. I'll get up and run tomorrow morning while it's a pleasant 37º, I have more time and a clearer head.
Arms
curls | straight pull ups | shoulder press-ups | triceps | shoulder flys | rows
15 - 25 of each, 2 sets
Core
Can't do crunches at the moment because of whatever I did to my neck skiing, but did leg lifts that worked the abs and a couple of planks. The planks were so short, but I gotta start somewhere!
That's it. It felt good.
Anyway, time went on and it was encroaching on shower/wing time. So I lifted instead, which is perfectly fine. I'll get up and run tomorrow morning while it's a pleasant 37º, I have more time and a clearer head.
Arms
curls | straight pull ups | shoulder press-ups | triceps | shoulder flys | rows
15 - 25 of each, 2 sets
Core
Can't do crunches at the moment because of whatever I did to my neck skiing, but did leg lifts that worked the abs and a couple of planks. The planks were so short, but I gotta start somewhere!
That's it. It felt good.
HMTD17 and 18: A Sore Run and On the Trainer
First, I can't discount the weekend's activities of broomball and skiing. Especially skiing. Holy crap I can't believe how sore I was (and still am a little bit). I guess that's what happens when you snow plow all day.
Broomball was not fun. It was our last game and, unfortunately, we played a team with a ringer who had never played broomball before that really screwed up the entire game. Oh well. It's done now. Overall the season was a ton of fun, even though I didn't get to play all of the games. The few I sat out due to my rib were still very fun to watch! And now, I look forward to having my Saturday mornings back for running.
Skiing on Saturday was a ton of fun. I hadn't been in about 10+ years, so I had to learn all over again. The first hill we went down was a medium/intermediate (blue? square?) hill and and I did OK with the snow plowing. Then we went down other mediums which were a little too hard for me. I realized this after plowing so much that I caused charlie horses in my hips, one after the other. I tried parallel but would fall when my speed got too high, and just couldn't control myself too well. It dawned on me that I probably should go back to the easier hill...but I didn't really realize this until the end of the day. I did 2 or 3 more runs on that hill and felt better about myself :) I think the verdict is I shouldn't allow 10 years to pass between ski trips! I would love to go one more time this season, if we could squeeze it in.
Sunday I was ridiculously sore. I thought it would be a good idea to go for an easy jog to help flush all the lactic acid. It did help! But then I was sore again later, ha! Monday I was pretty slow to start walking every time I got up from being seated. I had to work too late to make it home in time for the Trek class - didn't get home until 6:15. So I rode at home by myself. I tried to do some intervals that I've posted here earlier. I warmed up for about 5 minutes. Then I did 30 seconds with one leg doing most of the work, 30 sec of the other, and 30 seconds of both working while concentrating on making smooth circles. This was a very good exercise. It was hard. I did that 6 or 7 times. Then I did a set of 2:00 hard, 1:30, 1:00, :45, and :30 intervals. It was sporadic...and it hurt. I only did this set and then just rode steady the rest of the time. My legs were still really sore from skiing - I noticed it most in my calves. I feel like they grew muscles from skiing, lol. It reminded me of the way my calves felt after running the trail race last summer- sore muscles I didn't know I had.
Tonight I hope to get a nice easy run in while it's in the upper 40s! I'm so happy about the temps and sun! I know it's supposed to rain later this week, but still be warm I believe.
For some reason I finally feel like my training is really underway now. Maybe it's because broomball is over. Or maybe it's because I'm sore right now and like the feeling. Perhaps that is weird. I just know I'm ready and excited to start working hard and getting better.
Broomball was not fun. It was our last game and, unfortunately, we played a team with a ringer who had never played broomball before that really screwed up the entire game. Oh well. It's done now. Overall the season was a ton of fun, even though I didn't get to play all of the games. The few I sat out due to my rib were still very fun to watch! And now, I look forward to having my Saturday mornings back for running.
Skiing on Saturday was a ton of fun. I hadn't been in about 10+ years, so I had to learn all over again. The first hill we went down was a medium/intermediate (blue? square?) hill and and I did OK with the snow plowing. Then we went down other mediums which were a little too hard for me. I realized this after plowing so much that I caused charlie horses in my hips, one after the other. I tried parallel but would fall when my speed got too high, and just couldn't control myself too well. It dawned on me that I probably should go back to the easier hill...but I didn't really realize this until the end of the day. I did 2 or 3 more runs on that hill and felt better about myself :) I think the verdict is I shouldn't allow 10 years to pass between ski trips! I would love to go one more time this season, if we could squeeze it in.
Sunday I was ridiculously sore. I thought it would be a good idea to go for an easy jog to help flush all the lactic acid. It did help! But then I was sore again later, ha! Monday I was pretty slow to start walking every time I got up from being seated. I had to work too late to make it home in time for the Trek class - didn't get home until 6:15. So I rode at home by myself. I tried to do some intervals that I've posted here earlier. I warmed up for about 5 minutes. Then I did 30 seconds with one leg doing most of the work, 30 sec of the other, and 30 seconds of both working while concentrating on making smooth circles. This was a very good exercise. It was hard. I did that 6 or 7 times. Then I did a set of 2:00 hard, 1:30, 1:00, :45, and :30 intervals. It was sporadic...and it hurt. I only did this set and then just rode steady the rest of the time. My legs were still really sore from skiing - I noticed it most in my calves. I feel like they grew muscles from skiing, lol. It reminded me of the way my calves felt after running the trail race last summer- sore muscles I didn't know I had.
Tonight I hope to get a nice easy run in while it's in the upper 40s! I'm so happy about the temps and sun! I know it's supposed to rain later this week, but still be warm I believe.
For some reason I finally feel like my training is really underway now. Maybe it's because broomball is over. Or maybe it's because I'm sore right now and like the feeling. Perhaps that is weird. I just know I'm ready and excited to start working hard and getting better.
Saturday, February 12, 2011
The Weather
I'm pretty excited about this weeknd's break in the weather. It is getting into the upper 40s! I'm looking forward to a nice long run outside, perhaps in one layer! :)
I have found that I can pick something from nearly every season that I love while outside running. Winter is hardest, and perhaps spring is the easiest. Soon the air will smell different as everything starts growing again. I think that is what I notice the most, along with the birds' songs and change in the sky. Sometimes I do wish I lived closer to "nature" or just some kind of nice open area that was quieter and not a neighborhood to run through.
Here's to the speedy arrival of spring.
I have found that I can pick something from nearly every season that I love while outside running. Winter is hardest, and perhaps spring is the easiest. Soon the air will smell different as everything starts growing again. I think that is what I notice the most, along with the birds' songs and change in the sky. Sometimes I do wish I lived closer to "nature" or just some kind of nice open area that was quieter and not a neighborhood to run through.
Here's to the speedy arrival of spring.
Wednesday, February 9, 2011
HMTD16: 11 degree run
It was c-c-cold this morning. 11 degrees to be exact. But I had to run because in the evening our parents are visiting for my dad's birthday. So I just had to bundle up like crazy. I found my balaclava and wore many layers.
I wanted to do 4. Actually, I started out wanting to do 6, but ran out of morning time thanks to a pretty pathetic icing of my dad's cake I made. After running a bit, my left leg seized up and hurt really bad. Not sure if it was the weather, being tired, low on iron or dehydrated. Lots of possibilities there, but the bottom line was it wasn't going well. I stopped to stretch. Then decided 3 was good enough today.
I was so cold by the end. My belly and wrist were numb. Other than that, everything was warm. I didn't breathe through the balaclava for very long. It felt too restricting. The cold weather didn't hurt my lungs or anything, so that's good. A hot shower afterwords felt wonderful...but I was itchy in the spots that got super cold. Not sure how many more layers I would have needed!
I really wish it would warm up...at least to 30. That would feel like a heat wave!
I wanted to do 4. Actually, I started out wanting to do 6, but ran out of morning time thanks to a pretty pathetic icing of my dad's cake I made. After running a bit, my left leg seized up and hurt really bad. Not sure if it was the weather, being tired, low on iron or dehydrated. Lots of possibilities there, but the bottom line was it wasn't going well. I stopped to stretch. Then decided 3 was good enough today.
I was so cold by the end. My belly and wrist were numb. Other than that, everything was warm. I didn't breathe through the balaclava for very long. It felt too restricting. The cold weather didn't hurt my lungs or anything, so that's good. A hot shower afterwords felt wonderful...but I was itchy in the spots that got super cold. Not sure how many more layers I would have needed!
I really wish it would warm up...at least to 30. That would feel like a heat wave!
HMTD15: Cycle spin class #2
Monday I made it to the cycle spin class at the Trek store. It was rough making it there. Work is kicking my ass. This filling in at the flavor house is really beating me up. I've had to apply the whole "make the workout a priority" thing and decided I'm doing that above other things without thinking about it too hard.
Anyway, I got there super early again. Traffic wasn't bad. It was just me and Matt, the store worker who stayed and rode. I don't think he's been on his bike in quite a while the way he was talking. We did another video, similar to the one when I was there before. I don't remember what it was called, but it was all about climbing. And everything was done in efforts on a 10 scale. 1 being barely pedaling and 10 being all out sprinting. Matt and I both commented that our scale was more like easy, hard, harder.
Here's the format:
• 4 minute warmup
• 10 minutes of "over - unders". An over was 7.5/10 and an under was 6.5/10. So it was work the entire time, but you got to slightly ease up every minute.
• 3 sets of 8 minute long climbs. We watched part of the Tour and seeing guys struggling up hills almost made it harder psychologically. Each set had different things thrown in. We'd have to stay with the surges that were happening. That was very interesting to watch - I had no idea that was a technique during the Tour. Three guys were climbing a ridiculous looking hill and kept looking at each other. Then all of the sudden one would start going faster as if to break away. So that's when we would have to give it 8/10. Then the other climb time was 6/10. The other sets of climbs had longer sustaining at harder effort and hard effort with quick standing out of the saddle bursts (kind of like jumps in spin class).
• Recover between each 8 minute climb was 4 minutes at 4/10.
Maybe there was some other times in there - the whole video was an hour. It was pretty rough. I did ok though. This was easier than the interval video, though I think I could easily up my efforts next time and have it be very difficult.
When I came out of class, it had snowed and was still snowing. My poor bike was frozen and covered in highway ice by the time I got home.
I think Steve, the guy who did the first class I was at (whose name I thought started with a K), should be back next week. I hope he returns to the class - he was fun to talk with and was encouraging as if he maybe led other types of classes. Matt didn't really care to talk about much. I said I'd be back next week. I really wish other people were coming, but Matt said they really didn't get to advertise it in time. Oh well.
Anyway, I got there super early again. Traffic wasn't bad. It was just me and Matt, the store worker who stayed and rode. I don't think he's been on his bike in quite a while the way he was talking. We did another video, similar to the one when I was there before. I don't remember what it was called, but it was all about climbing. And everything was done in efforts on a 10 scale. 1 being barely pedaling and 10 being all out sprinting. Matt and I both commented that our scale was more like easy, hard, harder.
Here's the format:
• 4 minute warmup
• 10 minutes of "over - unders". An over was 7.5/10 and an under was 6.5/10. So it was work the entire time, but you got to slightly ease up every minute.
• 3 sets of 8 minute long climbs. We watched part of the Tour and seeing guys struggling up hills almost made it harder psychologically. Each set had different things thrown in. We'd have to stay with the surges that were happening. That was very interesting to watch - I had no idea that was a technique during the Tour. Three guys were climbing a ridiculous looking hill and kept looking at each other. Then all of the sudden one would start going faster as if to break away. So that's when we would have to give it 8/10. Then the other climb time was 6/10. The other sets of climbs had longer sustaining at harder effort and hard effort with quick standing out of the saddle bursts (kind of like jumps in spin class).
• Recover between each 8 minute climb was 4 minutes at 4/10.
Maybe there was some other times in there - the whole video was an hour. It was pretty rough. I did ok though. This was easier than the interval video, though I think I could easily up my efforts next time and have it be very difficult.
When I came out of class, it had snowed and was still snowing. My poor bike was frozen and covered in highway ice by the time I got home.
I think Steve, the guy who did the first class I was at (whose name I thought started with a K), should be back next week. I hope he returns to the class - he was fun to talk with and was encouraging as if he maybe led other types of classes. Matt didn't really care to talk about much. I said I'd be back next week. I really wish other people were coming, but Matt said they really didn't get to advertise it in time. Oh well.
Thursday, February 3, 2011
HMTD14: Downtown Run
Tonight I drove downtown after an absolutely hellish day of work. Verdict is in, I cannot be 2 places at once. :( Trying to keep C happy and not overworked while trying to not flip a lid myself over some client emails, all while I was supposed to be doing my work at the flavor house made for a pretty sucky day. I had a few times where I had to just get up and take a walk. I couldn't wait to run.
But first there was traffic. And pot holes.
I finally made it safely, screaming my head off to some music to keep me sane. I parked in the BHDP guest parking lot and waited for thebig group of two runners to come down. It was Greg and Joe. Joe's very nice, I've met him at happy hours. He also ran cross country for Ball State. F-a-s-t.
So that meant I was on my own. Joe politely said he would run any pace, but I didn't want to make the Thursday night run suck for him and then he wouldn't want to do it again because he had to run with Greg's slow wife. Greg said he had a hard time keeping up with him. Thursdays are Joe's easy days, so I think it worked out for him to run with Greg. And Greg will benefit running with him since he's faster.
The route went down to the stadium and along the river, then back up and by the rest of the stadiums before turning around and heading back on third. Joe and Greg became distant specs, and with all the turns, I had lost them by the time we were by the Freedom Center. I might have pushed myself a little bit, it kind of felt like it. I forgot my watch, so I have no idea what my pace was.
It's too bad more people aren't interested, regardless of pace. I'm sure it would be cool to have a bunch of people do a route. Maybe the next weeks will be different. As for me, I guess I can look forward to a different running venue at least.
But first there was traffic. And pot holes.
I finally made it safely, screaming my head off to some music to keep me sane. I parked in the BHDP guest parking lot and waited for the
So that meant I was on my own. Joe politely said he would run any pace, but I didn't want to make the Thursday night run suck for him and then he wouldn't want to do it again because he had to run with Greg's slow wife. Greg said he had a hard time keeping up with him. Thursdays are Joe's easy days, so I think it worked out for him to run with Greg. And Greg will benefit running with him since he's faster.
The route went down to the stadium and along the river, then back up and by the rest of the stadiums before turning around and heading back on third. Joe and Greg became distant specs, and with all the turns, I had lost them by the time we were by the Freedom Center. I might have pushed myself a little bit, it kind of felt like it. I forgot my watch, so I have no idea what my pace was.
It's too bad more people aren't interested, regardless of pace. I'm sure it would be cool to have a bunch of people do a route. Maybe the next weeks will be different. As for me, I guess I can look forward to a different running venue at least.
Next Time on the Trainer By Myself...
Warm-up
Main Set (20-30 minutes)
Repeat the set below 2 or 3 times:
Cool Down
I saw an article on indoor training in a newsletter I get and this one looked pretty good and simple. It's from Gale Bernhardt, whose a trainer and I have a book of hers. I'm not all that into the zones, just use them as guidelines. I especially like the leg spin exercises in the warm-up because I think I still tend to mash the pedals a bit.
The main set is kind of like what I did at the Trek store the night I went, only those intervals were 15 second increments rather than 30 and it was most of the workout.
| 5-10 minutes | Ride comfortably, an easy, aerobic warm-up |
| 10 minutes | 5 x (30 second with the right leg doing most of the work, 30 seconds where the left leg does most of the work, 60 seconds with both legs working to form smooth, relaxed circles) |
| 12 minutes | 4 x (both legs working for 30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds spinning at more than 100 rpm (keep your fanny from bouncing off of the bicycle seat with controlled, high speed spinning), recover with 1:30 of easy spinning) |
Main Set (20-30 minutes)
Repeat the set below 2 or 3 times:
| 2 minutes | Zone 2 intensity (recover with easy spinning in Zone 1 for 2:00) |
| 1 minute 30 seconds | Zone 3 intensity (recover with easy spinning in Zone 1 for 1:30) |
| 1 minute | Zone 4-5a intensity (recover with easy spinning in Zone 1 for 1:00) |
| 30 seconds | Zone 5b intensity, powerful riding seated or out of the saddle standing (recover with easy spinning in Zone 1 for 0:30) |
Cool Down
| 8-13 minutes | At a low resistance, spin easy at Zone 1-2 intensity |
I saw an article on indoor training in a newsletter I get and this one looked pretty good and simple. It's from Gale Bernhardt, whose a trainer and I have a book of hers. I'm not all that into the zones, just use them as guidelines. I especially like the leg spin exercises in the warm-up because I think I still tend to mash the pedals a bit.
The main set is kind of like what I did at the Trek store the night I went, only those intervals were 15 second increments rather than 30 and it was most of the workout.
Wednesday, February 2, 2011
HMTD10, 11, 12 and 13.
Last Thursday I ran 3.5 miles...and it was awesome!! I felt great. I went out with the intention of doing another run-walk thing. But once I started running, and felt no pain, I just kept going. I had a tiny bit of rib soreness by the end, but nothing unmanageable.
I didn't do anything else until the weekend. Sunday I ran 2.5 and it was pretty awful, lol. Ah the ups and downs. I had a really pounding headache and some bad heartburn. But I was still glad I got out and did it.
Monday night I missed another cycle spin class. I had all intentions of going, but I had soooo much to do for work. I'm behind because of the contracting at the flavor house. I should have caught up on the weekend. :( Despite my efforts to get everything done during the day, I worked basically all night, but did accomplish a lot and felt less stressed in the end. I vowed I'd run Tuesday morning no matter what, and did.
Tuesday was an icy morning. There were patches of slick spots and then patches of just wet roadway. It kind of became a fartlek of sorts: runrunrunrunrun....woah slow down, careful, slipslipslip ....runrunrunrunrun and repeat :) I started out pretty easy. I ran on the street paralleling ours for some different scenery. I'm already tired of running from the house and I haven't even been running that much! After I turned around, I decided I would push a little bit. I got my pace down from near 11s to 10:24, so not sure how fast I was going. I was happy when I got back, but still feel like I could have pushed more.
And now, it's wonderful Wednesday. This morning I wanted to run again, but it is CRAZY cold and windy outside! All night I kept waking up from the ice that was raining down from the big tree in the front yard. As the temperatures warmed and the wind began to gust, chunks of ice from the branches fell on the roof. It sounded like rocks were being dumped on the roof. That made for not a good night's rest, oh well. I was also feeling a little more sick this morning, but I got on the bike anyway. I rode pretty easy while watching 30 Days. I did make sure I had my heart rate up though.
Tomorrow after work I'm heading downtown to run with Greg's running group. His company has joined with a few other companies for some fitness classes and programs. He volunteered to lead a running group after work since there was one before work but a lot, if not all, of the people don't have access to showers. It's unclear if anyone is actually going to do it. I am excited to maybe be able to run with someone. So far it is Greg, Roman might join since he's already down in Covington, and Greg's co-worker Joe who ran cross country at Ball State. I hope Greg makes route slips!
I didn't do anything else until the weekend. Sunday I ran 2.5 and it was pretty awful, lol. Ah the ups and downs. I had a really pounding headache and some bad heartburn. But I was still glad I got out and did it.
Monday night I missed another cycle spin class. I had all intentions of going, but I had soooo much to do for work. I'm behind because of the contracting at the flavor house. I should have caught up on the weekend. :( Despite my efforts to get everything done during the day, I worked basically all night, but did accomplish a lot and felt less stressed in the end. I vowed I'd run Tuesday morning no matter what, and did.
Tuesday was an icy morning. There were patches of slick spots and then patches of just wet roadway. It kind of became a fartlek of sorts: runrunrunrunrun....woah slow down, careful, slipslipslip ....runrunrunrunrun and repeat :) I started out pretty easy. I ran on the street paralleling ours for some different scenery. I'm already tired of running from the house and I haven't even been running that much! After I turned around, I decided I would push a little bit. I got my pace down from near 11s to 10:24, so not sure how fast I was going. I was happy when I got back, but still feel like I could have pushed more.
And now, it's wonderful Wednesday. This morning I wanted to run again, but it is CRAZY cold and windy outside! All night I kept waking up from the ice that was raining down from the big tree in the front yard. As the temperatures warmed and the wind began to gust, chunks of ice from the branches fell on the roof. It sounded like rocks were being dumped on the roof. That made for not a good night's rest, oh well. I was also feeling a little more sick this morning, but I got on the bike anyway. I rode pretty easy while watching 30 Days. I did make sure I had my heart rate up though.
Tomorrow after work I'm heading downtown to run with Greg's running group. His company has joined with a few other companies for some fitness classes and programs. He volunteered to lead a running group after work since there was one before work but a lot, if not all, of the people don't have access to showers. It's unclear if anyone is actually going to do it. I am excited to maybe be able to run with someone. So far it is Greg, Roman might join since he's already down in Covington, and Greg's co-worker Joe who ran cross country at Ball State. I hope Greg makes route slips!
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