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How was your week? September 9 Edition
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Tell us about it!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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totals 47 mi run, 144 mi bike. My goals had been an iron week and while I didn't get the swim in, I finally met my cycling goal for once, and I did my longest ride ever!

M - 9 mi run
T - 10 mi run
W - 22 mi bike
T - 12 mi run
F - 46 mi bike
S - 12 mi run
S - 4 mi run + 76 mi bike

Of note:
Thursday run was a workout, 16 x 400 starting at 8.0 mph and working up to 9.5 mph (stepwise acceleration 0.1 mph per repeat), 400 recoveries.
Saturday was a progressive run: 3 mi w/u, 7 mi going from 8:00 pace to 6:58 pace, 2 mi c/d.
Sunday was the Pedal the Penobscot ride, which I did with a friend and had a blast. They had Halloween candy at the aid stations - you know, single-serving Reeses peanut butter cups and Whoppers and Snickers - so I got to trick or treat early :D

Goals for this week: recover from long ride (I have no idea what my legs are going to feel like), get ready to race a sprint on Sunday - so will need to swim once or twice this week. Also going to try to keep the bike miles up :-)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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This past week was one of the worst of my life. Some of you already know this, but there has been tragedy in the ST family.

Many of you know Katy and some have met her daughter Allie. Monday evening Katy and Tim (her SO) came home from dinner and found Allie. EMS were not able to resuscitate her and they don't know what happened. She was 14. We are all pretty much devastated. I'm flying to SF tomorrow for the memorial and Katy will be flying to Kona later this week.

We will be setting up a scholarship in Allie's honor. I will keep you all posted. For now, send your prayers to Katy and Tim.

And one impetus from this has made me realize I need to get my shit together, get back in shape and quit miring in my unhappiness about moving to Tennessee. New mental attitude and in order to have a big goal, I signed up for Ironman Chattanooga in September 2014. +7 hours of training last week, the most in a long time.

Hug those you love.

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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Horrible week all around. Super stressful at work, lots of long days. I got sent on a plane to the middle of Mexico to a factory where they were having major problems with one of our products. Booked flights late Wed, flew all day Thurs, worked 16hrs on Fri (on my feet the whole time) another 8 on Sat, then flew to Las Vegas for an upcoming conference where they lost my bags for 18hrs (I basically became a hotel room hermit in a bathrobe). I was in the middle of booking flights when I heard about Allie. As someone who is a mother to a rambunctious 9 yo daughter, it felt a little too close to home. I still can't even imagine the sorrow and emptiness. Even just thinking about it now makes me cry. So there I am bawling my eyes out while trying to deal with Expedia and of course my boss has to walk in at that exact moment. Can you say "Awk-ward!"

Anywhoo, I got in my PT/core exercises twice, an interval session on the bike at the hotel, walking the strip, and two dog walks and that was it. The conference is most of the week, so I will aim for 3 ez runs, 3 core/PT sessions, and maybe another 1 or 2 stationary bike spins. But I have decided that I am tired of feeling sorry for myself. Tired of feeling fat (I've gained ~10lbs since Comrades). Tired of being depressed about being able to barely run. I have no excuses for it. If I don't like the extra pudge on my belly & butt, then it's up to me to do something about it. One of the reasons I really appreciate this forum and our weekly thread is when I start feeling like this, I can read how others have pulled up their socks and got on with it, and how they'll tell me to "suck it up princess" while not being condescending douches.

Off to run las vegas!

AP

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"How bad could it be?" - SimpleS
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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Last week's goals:
- run x 6: WIN
- bike x 2: WIN
- swim x 3: WIN
- core/strength x 4: WIN sort of +1

After my best ever Olympic-distance swim and feeling pretty good through the first part of the bike despite a rainy morning, my chain snapped on the first sharp uphill - almost 9k in. I had to walk back a couple of kilometers, found a couple of other guys with mechanicals, and we all got a ride back to transition from a local with a pickup truck. I did the run anyway, was only about 2mins slower than my open 10k time, and had fun - I show as a DNF in the results as I spoke to an official when I got back to the race site before T2, but I feel like I passed a test of character.


Volunteered the next morning, and ended up on a paddleboard (rescue-type, not SUP) instead of in a kayak. Had a lot more fun than the racers as we had a lot of wind and there was a nasty break with 3-4'waves further out; not what you generally expect on a lake in Ontario! I had a blast, and helped shepherd a fellow who was ready to quit before the first turn buoy through the whole of the swim, to his son waiting for him on the shore. I'm a bit bruised and sore from the whole thing but loved every minute.

Got home after helping tear down the course (read: lifting heavy things), then managed to kick my exhausted ass out the door for a 2-hour run. Found out I'm still strong on hills even when I haven't trained on them much in ages and my barely seemed like they were capable of running at all. It's an awesome feeling!


This week's goals:
- run x 5
- bike x 1
- swim x 2
- core/strength x 4


This Sunday I leave for a backpacking trip in Algonquin Park with my husband, so must get a long run done Saturday. Between now and then I need a bit of recovery and have to get packing!


Cheers!


-mistress k

__________________________________________________________
ill advised racing inc.
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Re: How was your week? September 9 Edition [trackie clm] [ In reply to ]
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Big hug to you, Cathy. I know how much Allie meant to you (and you to her). Give Katy a huge hug for me when you see her.

AP

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"How bad could it be?" - SimpleS
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Re: How was your week? September 9 Edition [AndyPants] [ In reply to ]
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I am so sorry to hear of the loss of a young woman who clearly meant so much to folks. My thoughts are with you and her family.

AP--have you got a car? head out to Red Rock Canyon for a trail run. To me, it's the only saving grace of having to travel to Vegas.

Once again, my injuries have put me through ups and downs that can't compare to the hilliest roller coaster around. Labor Day tried to do a 16 mile run/walk, only to limp back to the car and spend that night in awful pain. Couldn't do anything for days and lost nearly a week of training. And the level of pain and extent of numbness and tingling really scare me.

It gave me the reality check I needed though. I've dropped down from the Full to the Half iron distance at the end of October. I was starting to make bad decisions about training pushing myself to train up to the Full in less than ten weeks.

Then I got to do an aquabike this weekend. Slower than last time around, but at least I was out there. And no way was I ready to run off the bike after, so I've got some work to do.

No coasting in running and no crying in baseball
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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Well, school started for the district I work in on Wednesday,and I managed to have 2 half-day jobs on the first day. The jobs were at different schools and the second was scheduled to start 1.5 hrs after the first ended, so plenty of time to get lunch and get there (schools are about 5 miles apart). I arrive at the 2nd job about half an hour early, only to find out that they wanted me to cover an additional class, starting in 10 minutes. The first job is scheduled for all week and into this week, then 2nd job was only originally scheduled for Wednesday, but then was extended to Friday (to which I agreed, thinking same time schedule), but turns out they wanted me there only 6 mins after the other job ended, so Thurs & Fri were spent rushing from one job to the next.
Training-wise- I think I got in all my workouts, with the exception of my bike rides. I ended up with a bonus open-water swim on Weds.
Sunday was race day, had a couple of friends with me who were doing their first triathlon. It was a great experience with them and we had a couple of friends out there cheering us on. It was a first for me, doing this particular race, as I usually go to another race that is the same weekend.
Got home from the race, showered, ate lunch, and headed up to Santa Monica to go see Macca give a talk with my sister.


check out my blog http://theswimmingtriathlete.com
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Re: How was your week? September 9 Edition [Tri3] [ In reply to ]
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No car - but thanks for the idea. I raced Silverman here in 2010, and love the terrain out of town. I should booked the weekend out at the Lake then moved in today. Oh well, lesson learned for next time.

AP

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"How bad could it be?" - SimpleS
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Re: How was your week? September 9 Edition [trackie clm] [ In reply to ]
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God that's awful. I'm so sorry for their loss & yours. I simply cannot imagine. I hope you're all able to find strength in each other & hold on to the beauty of her memory.

I also got in to IM Chattanooga, for many of the same reasons. Hello, training partner, maybe we can actually make this happen this time?

It was a race week for me last week so things were a bit wonky. Still just swimming (& paddling, if that counts) in the prep for the 10mile in Oct. With the recent semi-chaos in life - becoming single, job weirdness - I'm doing what I enjoy, minimizing not doing what I don't want to do & working on being present. I decided kind of last-minute to extend the Chicago trip a couple days & totally check out from the corporate world. Somewhat irresponsible with a couple of year-making/breaking things hanging out there, but I needed it. I'm really struggling mentally to hold it all together. I'm loving what my life outside of work is right now & the rediscovering who I am & who I want to be...but corporate life is sucking me dry, killing all of my drive. So I'm doing what I can. Enjoyed nearly every minute of my Labor Day weekend in some workout or another, worked Tuesday & then basically blew off the rest of the week.

Swam the Big Shoulders 5k in Chicago Saturday & had a blast. Ohio Street Beach/Lake Michigan is my favorite water, so it's like greeting an old friend. Did a quick pre-swim about 1.5mi on Friday, just looking around & feeling the water. That swim tends to be a little rougher than most of mine here in Tennessee/Georgia so it helps to feel the cool water, note the different color of the water & what it does to my stroke. Had a great time during the race - best drafting I've ever been able to do (though I hit her feet more than I would've liked) & I think that had some impact on the times. The water was fairly smooth & I stayed mostly on course. Two bobbles when I just lost focus & drifted a bit, but came home strong. Finished around some folks that I didn't think I'd ever be swimming near, so that's exciting to me. It's good to see positive results. I feel like that's a pretty accurate course so it's always been my benchmark for other races. Saturday's time of 1:11:59 was a 12-minute PR there & a couple/few minutes over the other 5ks I think have been somewhat accurate. Just a great day.

This week - big yardage. Shooting for 9 swims between now & Sunday, with probably 4-5 of those over 5k. Five weeks of prep left. Another 5k in a couple weeks.

AW
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Re: How was your week? September 9 Edition [trackie clm] [ In reply to ]
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Sincerest condolences to those feeling the loss of what seemed to be an incredible young lady. I can't possibly imagine what Katy is going through - certainly a parent's worst nightmare.

Sending strength and comfort to all.

-K

__________________________________________________________
ill advised racing inc.
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Re: How was your week? September 9 Edition [trackie clm] [ In reply to ]
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I've never met Katy in person but have gotten to know her and by extension Allie via FB and here. This is such devastating news. I can't imagine. I wanted to fly down but a major work commitment just won't let me. Since she isn't family I can't justify missing a roundtable with the President and CEO of my company. So frustrating to be so far away.

I'm slowing ramping up my training again. I've thrown in some strength training 2x/week and run drills. This is what I will be doing in case others are interested:

My coach doing a running intervention on random runners in Boulder: http://www.youtube.com/watch?v=ZyoPnU5lWzU and general exercises: http://www.youtube.com/watch?v=ZyoPnU5lWzU and breathing exercises: http://www.youtube.com/watch?v=htCkdO_kG8g

I'm also incorporating some of the stuff Galen Rupp does in this video, specifically the stability ball work: http://www.flotrack.org/...pp-in-the-Weightroom

Yesterday was the two year anniversary of the end of my marriage and I went for a run thru the woods. Last year I was too out of shape and wouldn't have been able to do that trail without walking. It felt good to be physically strong again. It was the perfect place to reflect on how far I've come.

The new focus on half marathons for now had gotten me excited again. It is going to take a lot of work to get to where I want to be but I've found this past spring's speed improvements really rewarding.

I hope everyone has a successful week!

----------------------------------------------------------------------
Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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I don't know Katy, but I can't imagine what she's going through - what a nightmare!

I've been coming to terms with the fact that I'm probably dealing with the side effects of a concussion, and I had the first part of testing with a specialist today, and she was pretty definite. I actually did well on the first two parts of the computer test, but I bombed the "reaction time" - I had to laugh, though - of course I'm slow, I have no fast-twitch muscles (or brain cells, apparently). She thought that maybe I was just trying to be too careful, which makes sense - that's probably why I did so well on the first two parts. I'm going back next Tuesday for the next part of the test, so I'll be making a list of questions and try to come out better informed than I did today. Basically, I'm supposed to avoid any hard-effort/ high heart-rate training or anything that could make me hit my head again. The problem is we don't really know how hard I can go before I have problems, because it's been really inconsistent. I've been keeping a log and will try to analyze it more over the next week. I was accepting the diagnosis when I was in her office, but I still think the pain in my neck is at least partially, if not more, responsible for a lot of the headaches.

I'm working to stay positive and was coming up with a list of things I can do when I'm not training - some were serious, some were goofy, but I needed to lighten up a bit. I've really got to work on the mental part of my diet, though - I've gained 8-10 pounds since my accident, and that's with at least some training every day.

On a positive note, before I got the diagnosis I did another 300 yd TT for the guppy challenge to see how I did after taking a rest day from swimming. Overall, my time went from 5:58.94 on July 3 to 5:27.75 yesterday. I'm so glad I got it in before I found out that I shouldn't do it! I also have been doing a trial week of masters swim and got some good feedback. I want very much to keep going with it - the Dr suggested cutting my yards to less than 1000/workout, but I'm not quite ready to give up my swimming. I'll do what I need to, I guess, I just need a little time to process everything and get more info.

Everyone be careful out there!
Diane
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Re: How was your week? September 9 Edition [mdiane630] [ In reply to ]
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"low hr and low intensity" would be hard for any of us to do!
Per swimming - ask if sidestroke or elementary backstroke would be okay. Both are very low intensity and might allow you to get more yards / pool time in without the head stress.
Nice work on the TT, too. I am going to analyse all the data from the pre/post TTs but just haven't had a chance yet.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? September 9 Edition [trackie clm] [ In reply to ]
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I am so sorry for you loss. I have two daughters (and a son). I can not imagine what a horrible nightmare this is for Katy. My love and prayers go out to you and her family.
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Re: How was your week? September 9 Edition [trackie clm] [ In reply to ]
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I am so sorry to hear about such a lovely young woman's untimely death. I can't imagine what you must be going through. As a high school teacher, I have been blessed with amazing students to work with and I can't imagine losing one.

My sincerest condolences to her family and all those touched by this young lady.

Trackie - hit those goals hard! Exercise is such a release for me when my head is in a bad place.
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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Dog bite is finally healed up enough that I got to swim on Sunday! WOHOOO! Hadn't been to the pool in a month but jumped into masters swim anyway. We have a new coach and I had been hearing good things so I was dying to see how much things had changed. Our previous coach just wrote workouts on the whiteboard and played with her phone while we swam. This coach is engaged, watching us and giving each athlete specific feedback and drills. And, he wants to know our purpose for being in the pool to tailor workouts to our goals. Current focus, technique work with lots of rest between sets, followed by some short fast sets trying to hold form. I am now very pumped about taking my swim up a notch with some hard, focused work this fall and winter!

Also managed to get 5 EZ runs in last week for a total of 15 miles. This week - goal is 5 runs and increase mileage.

Attempted to ride my bike for first time since dog attack, out about 10min, heard a dog barking rather close by and freaked, turned around and went home shaking - did not expect that reactiion bc I am not afraid of dogs. This week, I want to get on my bike with friends and just ride.

Am refocusing my goals for this fall - had planned to do a few more sprint tris, but three weeks off means I am not toeing the line. Am going to do a nice run focus this fall and will do some 5ks and 10ks to gage progress. I love the videos Jen posted!
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Re: How was your week? September 9 Edition [themadcyclist] [ In reply to ]
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where are the videos Jen posted? I think I missed something

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? September 9 Edition [tigerchik] [ In reply to ]
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In her reply, Jen posted some links to running technique videos prepared by her coach.

The videos will give me some great focus as I start my fall mission to improve my running as my run is worse than my swim! The only thing I do well right now is ride fast!

Good stuff and I now want to be ambushed!!!!!! But not by a dog ;-)
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Re: How was your week? September 9 Edition [JenSw] [ In reply to ]
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Jen - thanks so much for posting this. I've changed my fall plans to focus on improving my running and these drills will give me some serious focus on form! And you remind me that I need to make time to do strength work!

Definitely excited to hear how training is progressing for you this fall and wish you best of luck in pursuing those goals!!!! I know you can do it!!!!!


From Jen's earlier post . . . .
I'm slowing ramping up my training again. I've thrown in some strength training 2x/week and run drills. This is what I will be doing in case others are interested:

My coach doing a running intervention on random runners in Boulder: http://www.youtube.com/watch?v=ZyoPnU5lWzU and general exercises: http://www.youtube.com/watch?v=ZyoPnU5lWzU and breathing exercises: http://www.youtube.com/watch?v=htCkdO_kG8g

I'm also incorporating some of the stuff Galen Rupp does in this video, specifically the stability ball work: http://www.flotrack.org/...pp-in-the-Weightroom

Yesterday was the two year anniversary of the end of my marriage and I went for a run thru the woods. Last year I was too out of shape and wouldn't have been able to do that trail without walking. It felt good to be physically strong again. It was the perfect place to reflect on how far I've come.

The new focus on half marathons for now had gotten me excited again. It is going to take a lot of work to get to where I want to be but I've found this past spring's speed improvements really rewarding.

I hope everyone has a successful week![/quote]
Last edited by: themadcyclist: Sep 11, 13 5:19
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Re: How was your week? September 9 Edition [themadcyclist] [ In reply to ]
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I'm glad you found them useful! I'll let Joanna know. She produces training videos regularly. She has made a huge difference in my running. Great athlete too!

----------------------------------------------------------------------
Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce
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