Recovery Week

Thursday and  I am back to 100%, had my first run since the race today and also made it an outdoor one, got in 3 miles around the neighborhood trying out my new scott running shoe, even thou it is 1 size larger is it  a tight fit so will be ok for run run but not for long ones without ending up with a blister.

Took Monday as a complete rest day, since the ankle was a complete mess, the blister was fine once I popped it and applied some oil to it. The ankle complete tape up with duct tape (love this thing) and interchange applying heat and cold.

Tuesday went to the rec center and got in a nice swim and that felt really good still not making any progress on the swim but I love being in the water so will just continue to get comfortable with it for now should click eventually.

Wednesday with the ankle feeling so much better and I needing a decent workout, got in a trainer road ride West Vidette which is 1x45m aerobic endurance interval ranging from 50-80%FTP



Afterwards did RKS#10 including cooldown for 34mins then ended up at the pool for a quick 20mins water play.

The rest of today's workout include Barry's Bootcamp Mission Specialist Upper Body Advanced-12mins this was a complete mistake since my arms were still quite fatique from yesterday's workout. After work got in a 20mins bike ride outside, beautiful perfect night for it.

Testing Endurance- 8 days

Between life and Aunt Flo haven't been in the pool since thursday.


With the 24hr race coming up fast, I needed to get an endurance sequence going, I know running is going to be hard on my body for recovery so decided to give biking a try.

Goal: In a 8 days period go up/down a pyramid twice, only water during training and no recovery drink during training period. Maintain speed/power as much as possible. No naps , stay active beween training. Keep working out when tired but not through pain. Initial was planning 5 days but since I am biking and not running decided to try for 8 days.

Functional Threshold Power, or FTP is the maximum average power you can hold for one hour, higher is better. MY FTP = 182 from last test

Normalized Power or NP gives you an average power number if you would have ridden at a constant power output.

Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout.

TR = Trainer Road  SP = Spinerval


Day 1: Friday: TR: Tallac-60mins, NP=152 , TSS=69 Avg Speed=14.9

Day 2: Saturday: TR: Tioga-90mins, NP=152, TSS=106 Avg Spd = 14.0

Day 3:Sunday: TR: Clark-90mins, NP=152, TSS=105 Avg Spd = 14.9
                       1 mile all out run = 8:16 pace
                       TR: Goddard-60mins NP=141, TSS = 60, Avg Spd= 14.2

Day 4:Monday: SP Zoot Challenge-42mins, Problem recording on TR, avg speed = 14.7
                         1 mile all out run = 8:57 pace
                          RKS Wrkt #2 = 17 mins

Day 5: Tuesday: SP Sprinting Machine-60mins (made it that) did 1 plyo jump and stayed on bike for rest. Power stop recording 1/2 way what I got for the 30mins NP=134, TSS=55 Avg Spd for total = 13.6 way too much recovery between reps but boy did I need every bit of it.
1 mile bike ride Outside
45 mins walk with DH

Day 5: Wednesday: Ride Fit Warrior-34mins, 1st time doing ride fit and really like it.
                               RKS Wrkt 3 - 28 mins 8kg and 12kg KB

How do I feel - OK, but my immune system is compromised already picked up sore throat and cough so taking vitamin C, slight fatigue and aches but no knee, ankle or IT band pain.

Why am I doing it - Who knows, seem like fun

Hardest Day so far - Saturday, between work and life I couldn't get a workout in until after 9pm and I was already bone tired and just wanted to go to bed.

Rattlesnake + Abs

Went to bed quite late due to the grammys, so when the alarm went off at 4:30am didn't feel like getting up even though I wasn't sleeping either, finally got up around 5:30am  but then had no desire to do a long ride but looked through trainer road for a short workout and found rattlesnake, yes this really bite, 20mins of no rest, didn't notice that little detail, thought the graph was cute, who in there right mind pick workout based on cuteness, oh well, so none the less I was dying, took a break after the 3rd peak and could not make it up the very last challenge, my legs were done. So of course this look like a great workout to do at least once a week or everyother week. Finish up with 15mins of Abs Attack from Skimble, love the short workout out sequence, efficeint and to the point.


Description for rattlesnake

1. Warm up the first 2 minutes at Intensity Level 5

2. Minutes 2-3 move from Intensity Level 5 to 6

3. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.

4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.

5. Minute 20 cool down to Intensity Level 5 for one minute.

This will really be great for someone training for a race that has lots of rolling hills.

Went to Akron University after work today to be a "lab subject" for  Exercise Physiology Students, today was body pod, hand held fat monitor, tape and skin caliper measurement.

Based on the body pod I have 28.9% percent body fat, which means at 165.4 I have 117.6 pounds of lean muscle, based on the hand held fat monitor I have 30.4% body fat so not that far off.

According to the Body Pod Info Sheet, I should be eating 2547 -3030 calories for an active to very active person. I think the problem is that I workout around 90 - 120mins most days but then I have  a sedentary job, although I do try to walk around, I think I need to make sure I climb the stairs at least once a day to the 4th floor, just to keep moving.

The Good and the Bad

The good thing about biking to work from the transit center is that I get my cross training in regardless of how tired I am the bad thing is regardless of how tired I am I have to ride my bike to/from work from/to the transit center. There are 2 little hills in both direction and with my limited biking skills they are killing me just because I really have no idea what gear to shift to so I basically stay in the same gear from start to finish. Every time I have attempted to shift gear I have dropped my chain.

Feeling much better this week and training is going great, my husband even started strength training so I have been working out with him in the evening, the one thing I need to address is my recovery and overall nutrition just feel like I am not properly fueling my body so need to figure out what to do.

Adjusting

Back to reality, no longer sleeping in and going running later in the day, it is so hard to adjust back to the 4:30am workouts.Got back home at 6am on Sunday and I had every intention of working out but I ad so much going on and by the time I knew what was going on I was so tired and sleepy that it just wasn't worth getting a workout in just for the sake of logging one.

I told Monday off work to recover from my vacation, but I only got in 3 of the 7 miles called for in since I was running late for an appointment, and I had every intention of getting a second workout in but we had unexpected guest and so much for that, one of the reason why I love getting my workout done first thing in the morning.

Today, finally rolled my self out of bed at 5:30 even thou my alarm went off at 4:30am, on the schedule I had 10x400 @ 3k pace but even thou I updated the workout in Garmin Center I didn't download it to my Garmin and didn't feel like messing with it so did 8x400 from last week that was still in Garmin. Bike to and from work, my husband raised the concern of my biking on the road today, which I understand but I can't live in fear of what I can't control and I do find it safer on the road than on the sidewalk since I feel the driver do at least pay attention to me while on the sidewalk they totally ignore ad do cut me off on turning. I am taking every precaution I can think and being completely aware of cars around me. After dinner went for a 3 miles walk with husband, this was so much harder and I was cranky, but since I was being supportive of him getting back into a workout problem I suffer in silence. :)

Great Day

Woke up to the birds chirping out my window it was a beautiful day with no rain, and knee feels better. Got up and got on the treadmill to spend some time with Coach Sean doing Cardio Coach vol1 revised, did it twice to get the miles in, really nice workout mix of hill training and sprint.

Rode my bike to and from the transit center to work, getting better at it and not so afraid to be on the road as much but I think I need a mirror to make it easier to see behind me when I want to cross the road instead of having to keep stopping and looking behind me.

After work, went trail running with the crooked river group, going to the Valley Bridle trail to Brandywine falls, the fall was beautiful and everything is nice and green now especially with all the rain we have been having, the trail was hilly and muddy. Legs feel great, and I was able to keep up with some of the front runners and not die off. :)

Decided to take a rest day yesterday, was fine to run but noticed some tell tale signs of over training especially not being able to sleep. I went through my training log which I moved to Training Peak with the recent crash of Buckeye outdoors I felt I need another backup plan, so I spend the weekend recreating my log in TP.

Was tired this morning, since once I finally fell back asleep last night after talking to work, my sister in law was nice enough to wake me back up at 11:30pm to share the Ben Ladin new, slept in and move the workout to after work.

After dinner, waited 1 hour then hit the treadmill for 200 repeat, wasn't sure I was going to be able to do this since I really hate evening workout, not pretty but got it done did not hit my pace but there is always next time.

1 mile warmup
10x200 with 400 recovery target pace was 56mins
1 mile cool down

1 - 59:93
2 - 58:95
3 - 58:59
4 - 1:00:17
5 - 58:95
6- 58:40
7 - 58:10
8 - 58:96
9 - 48:05  Really feel like puking, how can people run this fast for any length of time OMG
10 - 58:45

Rounded it off with S90: Arms & Shoulder for 22 mins
Biked to and from work today, weather is still crappy, cloudy and only 50s was cold

Signed up for the 2011 Xterra trail series
74
6 -

Active Rest Day

No running on the schedule today but I was behind on the cross training and strength training schedule so got them in

32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30  mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.

Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.

Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.

There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well

15 days to the Cleveland Marathon but who is counting

Didn't get a god night sleep due to all the high wind and noise, it is amazing that we are getting 65mph wind in Ohio, this has really been one of the weirdest April excess rain and cold, back to the 40s tonight with more rain.

I got on the treadmill this morning to get my workout in but after like 1.6miles we lost power, so while going at 6.1mph my treadmill came to a dead stop very weird feeling and just as I was trying to decide what to do the power came back ON then OFF then ON again.

Got in 7 miles was really suppose to do 8, but got up late, while running I was watching Royal People Product Collectors, it is amazing how much stuff most of this people have, how much money they've spent. I do have to admit it does make them happen and one woman even got teary eye why talking to a wax doll of William.

Decided to walk into walk from the transit center today, it was very windy and even walking was difficult sometimes, don't think I have enough bike skills yet.

Intention after work today was to go trail running, but I needed to go back home and take my son back to school for a study session, which means I will be driving about 45mins back to the run location then I noticed that gas was now $4.15 and decided that the 5 mile was not worth the price of gas so dropped my son off and ran the ABC streets around school for 3 miles which was all I seem capable of doing, legs tired, body cold and still very windy with sprinkle of rain drop.

Not sure what is going on with Buckeye Outdoors where I log my workout, right now the sites URL is coming up missing, yesterday it said loading but eventually failed. I really hope it is not lost that is where my most complete data is except for my paper log. ahh...

1 Mile Repeats

Still trying to get back into the full swing of things, but at least I am getting out of bed, today's workout was nice and straight forward, sometimes it is so hard to get through a mile that you wonder how you are going to get through 26.2, but in the end it is one foot in front of the other.

1 mile warmup
2x1 mile @ 8:44 (8:40, 8:37) did feel like I was going to die but my HR said I was fine, average HR 149, 150
1 mile cool down

Supreme 90: Chest & Back - Again love this workout, a bargain at $20 for very well designed 10 DVD program.

Seem to be getting better at the bike commute, the bike seat high feels better but now need to work on moving it back a bit, also the gears are still a problem but getting better, maybe there is a duathlon in my future if I can master uphill and downhill Shifting.

A great website to go to find out more about multiday races can be found HERE

Self Transcendence 6 & 10 day Race

Am not even sure most people are aware of this race, The Self Transcendence 6 & 10 day Race, just imagine how many miles can you do a day for 6-10 days on a 1 mile course in Flushing, NY. I have a friend (Fredrick Davis III) running the 10 day race, they are on day 8 and so far he had done 334 miles, currently in the lead is Kaneenika Janakovaat at 574 miles leading man Yuri Trostenyukis at 553 miles. What is so amazing is that this people are running 50-90 miles a day, recovering and doing it again.

This event is sponsored by the Sri Chinmoy Marathon team, the founder Sri Chinmoy believed  "sports can be a powerful means to unlock the true potential of the human spirit". So I guess we are all capable of more than we think we can do.

Today's Workout
7 miles easy run
4.5 miles bike commute, I think I am finally getting close to figuring out the gears on my bike and my proper seat hit