Saturday, March 28, 2009

In the thick of it...

I am squarely in the heart of my training right now.

Last weekend (after spending a wonderful week in Park City, Utah) I returned to our fabulous river city Friday night at 10:30 to get my ass to bed so I can be up Saturday morning to ride 80 miles followed by a 50-minute run of the bike.

Even though I had been skiing, my legs felt good and fresh as I opted NOT to do any running, biking or swimming while on Spring Break.

I had a great time riding with Jen N. (who was slumming and riding with me) and ended up finishing my 80 miles in a little over 4.5 hours. Didn't have a tremendously speedy transition to the run, but set off on a nice brick run and ended up running 5.6 miles at an 8:55/M pace. Hell, I'll take that! You bet!

The next day I only had a 14-mile run on the schedule because it was an "easy recovery" week for Team Rogue's Boston Group. (I love that throwing down a half marathon is considered easy...whatever...we are so twisted..) Did two loops around the lake at 8:46/M. I'll take that too!

Then during the week jumped back into a hard week for Ironman and Boston group with the following:

Swimming: 2xT3 swim workouts + Quarry Swim (3 loops nonstop)
Cycling: 2xT3 spin classes @ 1.75hrs each
Core: 2xT3 pre-spin core @ .5hrs each
Running: Warhurst #2 (see previous post)

I was actually feeling some pain in my knee and foot, so I laid off running the remainder of the week as I noticed I had completely worn down the inside edge of my right shoe. Same thing happened with my previous pair and cause the same type of pain. I need to keep an eye on my shoe mileage and switch out my shoes BEFORE the pain starts. Duh. (seriously, I have a post-graduate degree and still can't figure that out. I'm a dork.)

The weekend craziness (after consulting both coaches) called for a 100-mile bike ride and a 20-mile run the next day. My ORIGINAL plan was to ride Saturday and run Sunday...but mother nature was having her way with the wind this morning and at 4am as I listened to the 15-20mph wind rush around, I decided to run Saturday and ride Sunday.

I had a GREAT run with Team Rogue's Sadie (thanks Sadie!!!!) and ran a nice and steady 20 miles at 9:30/M.

Tomorrow I'm looking forward to my very FIRST 100-miler!! Yes, this will be the farthest I've every cycled. I'm excited and nervous. I'm just going to go steady and get 'er done.

So if you see me out tomorrow on 360, southwest parkway, 71, 620 or Parmer. Say hi!!! I'll be around...on my bike....all...day....long. oye.

Tuesday, March 24, 2009

Warhurst - Take 2

Ok...so today we did the Warhurst workout like we did about 3 weeks ago...(here's my review of how that went)

Today, Sisson set the goals as really hitting both the mile and the 1200 on the track paces. We added a longer warm up because he thought we weren't quite warmed up enough last time, but said that we could do 4 GOOD QUALITY repeats versus 5 given the longer warm up/cool down if we felt like the distance was going to be over the top. And given that I still had 1.75 hr spin and core later today, I thought 4 was going to be plenty.

I translated that to the following for me, 4 GOOD QUALITY repeats of the following:
Mile pace: 7:46-8:11
1200 pace: 7:31

Here's how I fared this time:

#1
Mile - 8:02
400 - 7:22
400 - 7:28
400 - 7:37
(trying to find it by feel...wasn't quite right)

#2
Mile - 7:56
400 - 7:31
400 - 7:30
400 - 7:33
(pretty damn close...now two more just like that)

#3
Mile - 8:04
400 - 7:32
400 - 7:45 (got distracted...focus, D. FOCUS)
400 - 7:35 (better, but not quite right)

#4
Mile - 7:57
400 - 7:26
400 - 7:19
400 - 7:16

YES!! FREAKIN' NAILED IT!

I even got a "Feeling better today?" from Sisson as I'm sure he could see on my face that this was, in fact, a much, much better day.

And a BIG thanks to Cindy and Amy for running with me. Those gals have the most gorgeous form and ease during running, it is easy to get swept up into their styles. You ladies ROCK!!!

Monday, March 23, 2009

Soul Busted

So, last Sunday I got to run Soul Buster II with Team Rogue. And I'm using "run" here in a very vague sense of the word. Bascially, it is a 12-mile warm up, 8-miles of hills, 2 miles at MGP, 2 miles at HMGP and then 2 miles at 10k pace.

Yes..those aren't typos.

And no, I didn't quite make it on pace at the end. :(

I stayed at a nice, easy long run pace for the first 20-miles, stayed on top of my nutriton and everything, but when it came time to drop the hammer....I just had no go juice.

Last miles went like this:

mile 20: 8:33/M (hitting B race pace goal, but not A goal here)
21: 8:43/M (dammit...I'm tired as all hell)
22: 8:29/M (tried to pull it together....should've been at HMGP here..not even close....Sisson could see I was struggling tells me to just get to MGP)
23: 8:45/M (dejected....Sisson yelling "I didn't say FALL off the cliff!")
24: 9:02/M ( I got nothing left...I will finish...but it won't be pretty and it won't be on pace..but I will finish)
25: 9:04/M
26: 9:05/M

Sisson immediately came over, threw an arm around my shoulder and got to work on my psyche as we walked around the track. He definitely earned his money that day, talking me back from the ledge of dejection, discussing all the load the ironman training is adding on top of what he is asking for, listing out possible priorities and outcomes, schedule over the next few weeks, all the while keeping me moving as I fought back the tears.......almost crying..at a workout...good grief....most certainly NOT ironman material at that moment.

And then I was trying to figure out what bummed me out the most...not hitting my paces? I didn't want to hear excuses like "you just rode 60 miles the other day" or "yes, they hit their paces, but they aren't biking and swimming all week either" (no, just throwing down 100-miles of running each week...how is that not just as hard?)

Truth is, what was really bumming me out was I felt like I let my coaches down...not just Sisson but Mo too. I know they both think I'm crazy for wanting to do Boston and CdA...not just do them, but do them well..at least for me. And yet they both agreed to help me reach my goal, working with me to merge the two training schedules (and the rest of my life) they best they can while not sacrificing the integrity of the plans themselves.

I feel like if I don't do well at one or (god forbid) EITHER, they and I will hear a lot of "I told you so...it shouldn't be done..it can't be....you can't have two masters..." blah, blah, blah.

Sure I know that I would probably perform better at either Boston OR CdA if I was just focusing on one thing. But I'm a generalist, a multi-tasker.... I would rather do a lot of things fairly well than just one thing superbly. But can I do this? These two? So close to each other?

I think I can or surely they wouldn't have agreed to such nonsense, right? They must've seen something in me, in my eyes or heard in my voice that made them think that maybe, just maybe she can pull it off. Right?

And so I must conclude that at this point in the training, I am reaching a mental hurdle. That Sunday on the track was a mental collapse, not a physical one, right? So until Sisson or Mo sits me down, looks me square in the eyes and says, "Dionn...it is physically impossible for you to meet your current goals for Boston and CdA", I'm going to pick myself up, dust myself off and get back on the horse...er..the track...or the bike..or in the water....

And even if either one of them did sit me down and tell me that.... I might just tell them to go to hell and try it anyway.

OMG...it's really happening...

AAAAAAAHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!

Tuesday, March 3, 2009

When Quality Scares You...

Today kicked off the first (of many) quality run workouts for Team Rogue's Boston training group. To date, we've just been building base mileage. (Some up to 70, 80, 90 and 100 miles per week!! Uh..not me though.) To say I was a little nervous, would be a vast understatement.

It is one thing to head off on a 14-mile trek with your pace group and just let the miles click by. And it is quite another to embark on a quality workout that involves track work where your coach is just standing there watching everyone go around and around and checking splits the whole way.

Although Sisson's fire and brimestone speech at the beginning about how he wanted to see us working hard and that there was to be NO quitting with f-bombs dropped in for efficacy was scary....it definitely got me fired up. I guess I'm just one of those athletes that responds to that kind of thing. (So, if you ever see me lolligagging or struggling, feel free to yell, swear and douse me with tough love -- I may hate you at the moment, but I will love you later...I promise.)

He also ranked three goals of the workout. The first and most important was hitting your paces on the 1200 on the track. The second was doing all 5. And finally was the pace on the one mile. As long as you didn't go slower than MGP on the one mile part - he was totally cool with that.

So, the workout involved a warm up then 5 times through the following:

1-mile at somewhere between Tempo and MGP around the Deep Eddy loop. (yay Veteran's hill....sigh.)
1200 meters at 10k pace on the track

5-Times!!

My goals were:

Tempo - MGP pace: 7:58 - 8:23
10K pace: 7:41/M

That's for the 3:40 marathon. Realistically, I think this should be my B goal. I would LOVE to put down a 3:35..and those paces would be:
Tempo - MGP: 7:46 - 8:11
10K pace: 7:31/M

However, given that I knew it was going to be difficult to finish the entire workout, I figured if I could hit somewhere in between the two, that would be a good day. Right?

Here's how it went down:

#1
1-mile: 8:25/M (can you say "conservative"? you know me..always worried about finishing..)
400: 7:29/M
400: 7:46/M
400: 7:46/M

(Just couldn't quite get dialed in on my pace...kept trying to check my Garmin, but it was dark, so I had to turn the light on, futzing around with it..GRrrrrrr. I decided next time to just run 10-K effort and check at the end of each 400)

#2
1-mile: 8:12/M
400: 7:32/M
400: 7:29/M
400: 7:29/M

(much better all around. Now, 3 more...just like that.)

#3
1-mile: 8:11/M
400: 7:14/M (too fast!)
400: 7:31/M
400: 7:45/M (paying for that first 400)

(good...but getting tired...two more to go...Come 'on D.)

#4
1-mile: 8:29/M (lost my pace group when I stopped to potty..didn't keep up the pace by myself enough)
400: 7:24/M (settle down, D.)
400: 7:31/M
400: 7:30/M

(felt good nailing that last 400. One more to go. Let's do this thing.)

#5
1-mile: 8:24/M (feeling really tired now...gotta dig deep for the next piece)
400: 7:23/M
400: 7:37/M (dig, DIG for the finish!!)
400: 7:15/M

YES!!! DID IT!!

I hit my 10-K paces for my "wish" goal, did all 5, but lost a few seconds on the 1-mile part. All in all, though, I consider it a successful workout! With the cooldown, it was 13 miles of QUALITY work this morning.

I had a bowl of Frosted Flakes to celebrate. :)