Le sigh. Solo ride because our IM training plan was posted after I already had my plans set up. Probably for the best – I needed to get some Time In The Saddle (tee hee)… feeling good for the 60-90 min spin classes and for about that long on the bike, but I obviously need to build up more endurance than an hour or two. That’s not to say that spin is not valuable – there’s no way I would have been able to do the ride – and the climbs (6000ft of climbing in 60 miles) if I hadn’t been going to spin for the past two months. But, it’s not the same as being on the bike for hours and hours at a time.
Also – a shout out to spin – I made it up every nasty hill… the climb to the dam, the part after the dam (which I think is the worst climb of them all) and the seven sisters while maintaining a heart rate that’s well below my “max” (in quotes because I don’t know what my max is, but I know that it can be much higher than 160 – which I never broke). I was purposely taking it easy today, particularly on the ride out to Fairfax. My goals were to keep a low heart rate and be on the bike for a few hours, just to get my body used to it. Still, this ride has enough climbing to make you work, regardless of your effort. I was still totally exhausted afterwards and I see this as a good benchmark.
It was 45-55 degrees. Cold for us thin-blooded Californians. The wind on Ridgecrest (Seven Sisters) was brutal, the decents on Pan Toll and Panoramic were mostly shaded and really cold. Otherwise, I was comfortable/warm – I stripped off my arm warmers for a lot of the dam section and alternated gloves on/off for climbs. Wore: insulated bib tights, thin long-sleeved base layer, wool socks, jersey, wool arm warmers, insulated gloves, hat with ear flaps, toe covers on my shoes. Figuring out what to wear took a surprisingly long time (like, longer than deciding what to wear last night).
Trail run MAP FAIL. Brought a map for the wrong effing park, couldn’t figure out why the trail names weren’t working out, why I couldn’t do this lovely 12 mile loop I had planned out… Ended up wasting tons of time at each intersection. Still got a good amount of running time in – and really, the park was beautiful and if I had planned better, this would be a fine place to run, especially once it’s a little drier.
Eucalyptus tree bark is SLIPPERY! Lots of places where I had to slow way down so I didn’t end up falling down.
I was really looking forward to checking out my map for this one. As expected, I looped back on myself several times in a couple of stretches. Ah… so it goes when you have no sense of direction and no map!
wt: 123.4 lbs (Back down again, as expected. Thanks, water weight!)
What else, a swim at my new gym… this pool is in meters, instead of yards.
Morning – 25 push-ups, 110 ab exercises, 30 sec per side to hit the glute medius (How I have a slacker muscle in my butt, I do not know… but I do know that I did therapy to try to build it up after my 2008 marathon. Best to keep it strong now before I start doing big mileage runs.)
2.20 – Sunday morning
Beautiful group trail run on the Matt Davis Trail in Marin. Almost 10 miles in under 2 hours – slow, but it was a tough trail – elevation gain, technical and slick. We had a few people end up in the mud – luckily, no one was seriously hurt.
2.19 – Saturday morning and afternoon
10am spin class. 1h30m. Watts were low, but as expected since I’m not quite 100%. Would love to have the song that plays during the big downhill sequence in Chasing Legends. Dramatic and inspirational.
UPDATE: Found the soundtrack.
50 min swim. Crowded pool.
500 yard warm-up
100, 200, 250 (b/c I can’t count), 300, 200, 100 – on :20 rest, pick up the last 25 of each
100 – increasing speed w/each 25yd (and then someone else tried to join our happy little lane… and I decided to leave and backstroke elsewhere)
200 yd backstroke (and I thought I was done – but no – there was a completely empty lane!)
4×50 – chill the first 25, sprint the next 25, leave every 1:00 (so that gave me 15-20 sec rest b/c I am not fast)
I need to learn how to format in WordPress.
2.18 – Friday afternoon
morning – normal 20 push-ups and 100 core movements (sit-ups/hollow-rocks/bicycles)
RUN! I’m feeling tons better! Nice and easy 43 minute out and back to Aquatic Park from work. I really need to map this out so I know the distance. Pretty soon I’ll have to make my afternoon runs longer, but I’m satisfied for today. Felt good to get the legs moving again.
Shout out to my Asics Storm Weather jacket. Coupled with a brimmed hat, I was comfortable in the rain.
2.17 – Thursday
Still sick. Another day of rest. Legs are getting stiff and sore and I probably should have stretched or tried some yoga at home. Considered spin – just taking it easy, but didn’t want to infect anyone at the studio.