I’ve been back from vacation for almost a week but haven’t been able to post. Here is an abbreviated vacation tale…
First, the MacGyver episode. Last Saturday night I got locked out of my Dad’s house (he and Mr. Pi were backpacking near Tahoe over 2 hours away). I was taking Zoey out for a potty break when the sliding glass door decided to lock from the inside, leaving Zoey and I stranded in the back yard. I know there isn’t a hide-a-key in the back yard. So my options were:
1) Hop the fence and use the neighbors phone, call the only numbers I know by heart (all 3 of them) and hope one of them has my stepmom’s number (the only person with an extra key in town)
2) Hope one of the accessible windows is open and I can fit
3) Sleep on the patio
I went for option #2 first. No luck, all accessible windows—locked! I tried to hop the fence but it felt pretty rickety and I was in my PJ’s without shoes. Before I was ready to give up and resign Zoey and I to a night on the patio I grabbed a BBQ tool and set out trying to unscrew the hinges on the bolted fence. SUCCESS!!! I got out and went to the neighbors. The first two numbers I tried no answer. I finally got a hold of my Mom who luckily had my Stepmom’s number. Unfortunately, I had to leave a message, no answer. I went back to the patio and Zoey and I waited for my Stepmom to come rescue us. About 30 minutes later, she did! I feel pretty bad ass for getting the fence door open, go MacGyver-lisa.
Other than that minor hiccup the rest of the vacation was AWESOME!
Last Thursday was my birthday. I have officially entered my mid-late twenties. You know what? It feels pretty much the same. I had a great birthday workout. Hour on the bike (14 miles) and 20 minute run (1.97 miles). We spent the rest of the day getting Mr. Pi and my Dad packed up for the trip and hangin’ by the pool. We ate dinner at my favorite Greek restaurant in Sacramento.
Friday morning, the boys took off on their adventure and I hit the bike trail for a run. I set out to do 8 miles but at the 4 mile turn around I felt pretty good so I kept on trucking for another mile. It was a slow 10 miles but 10 miles nonetheless. I hurried home to take Zoey for a quick walk, shower and meet my Mom for shopping. After a successful shopping trip, I picked up the dog and headed to my BFF’s house. Our pups had a playdate and we gorged on yummy sushi.
Saturday, I had my MacGyver espisode, took the dog for a long walk, washed the car, did a short but speedy swim and layed out by the pool! It was a glorious day. I didn’t even leave the house. Saturday night I finished up season 2 of Buffy. Have I mentioned that I heart Buffy (probably not as much as Gazelle but I do love the show)?
Sunday, I did a 25 mile ride along the bike trail and lounged by the pool.
Monday, we drove back to P-town.
Tuesday, I took the day off.
Wednesday, back to work and my regular Wednesday routine. Spin with JEN, brick run (hot, sauna-y treadmill run with Jen, I did 20 minutes, longest to date) and OWS at Klineline pond with him, her, her, her and her. Thursday, biked for 30 and ran 1.5 miles.
Today I’m taking off in anticipation of…MY FIRST TRIATHLON TOMORROW! I’m not setting any expectations for this race, I want to enjoy myself and finish (hopefully not last). Race report and hopefully pictures too over the weekend.
Regularly schedule blog posts to resume next week.
Friday, July 31, 2009
Monday, July 20, 2009
To Rogue or Not to Rogue
Last week, I went off the “rogue” mindset and back onto a plan. The plan was ambitious and had me working out every day! It was an awesome week. I certainly felt fatigued but in a good way. My leg pain is gone (thank goodness) however; I’ve decided not to run SF half. I’m undertrained for a half and I really don’t want to end up being miserable at mile 10. More on my running plans for the summer to come.
Saturday evening Mr. Pi, Zoey and I went to The Lucky Lab brewery, which we can WALK to. Post-dinner we scouted houses for a little while and returned home for a couple of episodes of BUFFY!
Sunday after our long ride on Sauvie Island we went berry picking—so fun! Sunday evening I went to an impromtu concert with a friend and saw the Decemberists. I was surprised by how much I actually enjoyed their music, being the hippty hop girl that I am!
The weather was perfect all week and weekend!!! We leave on Wednesday for a Cali visit. Can’t wait!
Here’s a re-cap of last week and this week’s plan:
Monday: Swim/Weights
Check (swam 1800 yards and did weights for 35 minutes, including 10 minutes of abs)
Tuesday: Run (track circuit or hill repeats)/Bike (12-15 mi)
Check (ran the track circuit in the morning and biked for 45 minutes in the evening)
Wednesday: Spin (with Jen)+brick run (20 min)/Swim (OWS with Jen and Zach—excited and also scared)
Check, one modification (spin class 1 hour, brick run only 15 minutes too tired and hot to do more, OWS yeah! ~1800 yards- go me!)
Thursday: Run (45 min tempo)/Weights
Half check (Ran Terwilliger curves, aka hills, after work, 4.4 miles in 50 minutes, did not do weights)
Friday: Swim/Bike (1 hour)
Half check (swam 1750 yards, no bike ride drank beer instead)
Saturday: Run Long/Swim Long (or OWS at Blue Lake)—If the weather is good Mr. Pi and I will head out to Blue Lake for a course preview of my Tri, do a long run and an OWS.
Check (Mr. Pi and I went to Blue Lake, I ran 7.5 miles in 1:22 (he ran 10 in the same amount of time) and then Gazelle met up with us and all three of us attempted an OWS in the very crowded swimming area of Blue Lake—I estimated 700 yards total but I’m not really sure)
Sunday: Bike Long
Check (set out to bike 30 miles, ended up doing 25.77 but average speed was up about 2 MPH from last week and felt easier than last week)
Totals:
Running: 4x = 18.4 miles
Swimming: 4x = 6050 yards (2 OWS!)
Biking: 3x = 3 hours 45 minutes
This week's plan:
Today/Monday: Swim or Short Run + weights
*Then dinner with JM!
Tuesday: Run or Swim, whichever is not done today.
Wednesday: Heinous 10 hour drive to Cali, otherwise known as sit on my arse day =)
Thursday (aka My Birthday): Bike + Brick run/non-serious swimming in my parent’s pool
Friday: Long Bike or Long Run + gym pool swim
Saturday: Long Gym Swim + lots of lounging by the backyard pool
Sunday: Long Bike or Long Run depending on what was done Friday
UPDATE: Stuck at work longer than anticpated today so Monday will be a rest day. Will go for a double on Thursday and hopefully will sneak in a short run Wednesday. I think I may becoming obsessed, in a good way!
Saturday evening Mr. Pi, Zoey and I went to The Lucky Lab brewery, which we can WALK to. Post-dinner we scouted houses for a little while and returned home for a couple of episodes of BUFFY!
Sunday after our long ride on Sauvie Island we went berry picking—so fun! Sunday evening I went to an impromtu concert with a friend and saw the Decemberists. I was surprised by how much I actually enjoyed their music, being the hippty hop girl that I am!
The weather was perfect all week and weekend!!! We leave on Wednesday for a Cali visit. Can’t wait!
Here’s a re-cap of last week and this week’s plan:
Monday: Swim/Weights
Check (swam 1800 yards and did weights for 35 minutes, including 10 minutes of abs)
Tuesday: Run (track circuit or hill repeats)/Bike (12-15 mi)
Check (ran the track circuit in the morning and biked for 45 minutes in the evening)
Wednesday: Spin (with Jen)+brick run (20 min)/Swim (OWS with Jen and Zach—excited and also scared)
Check, one modification (spin class 1 hour, brick run only 15 minutes too tired and hot to do more, OWS yeah! ~1800 yards- go me!)
Thursday: Run (45 min tempo)/Weights
Half check (Ran Terwilliger curves, aka hills, after work, 4.4 miles in 50 minutes, did not do weights)
Friday: Swim/Bike (1 hour)
Half check (swam 1750 yards, no bike ride drank beer instead)
Saturday: Run Long/Swim Long (or OWS at Blue Lake)—If the weather is good Mr. Pi and I will head out to Blue Lake for a course preview of my Tri, do a long run and an OWS.
Check (Mr. Pi and I went to Blue Lake, I ran 7.5 miles in 1:22 (he ran 10 in the same amount of time) and then Gazelle met up with us and all three of us attempted an OWS in the very crowded swimming area of Blue Lake—I estimated 700 yards total but I’m not really sure)
Sunday: Bike Long
Check (set out to bike 30 miles, ended up doing 25.77 but average speed was up about 2 MPH from last week and felt easier than last week)
Totals:
Running: 4x = 18.4 miles
Swimming: 4x = 6050 yards (2 OWS!)
Biking: 3x = 3 hours 45 minutes
This week's plan:
Today/Monday: Swim or Short Run + weights
*Then dinner with JM!
Tuesday: Run or Swim, whichever is not done today.
Wednesday: Heinous 10 hour drive to Cali, otherwise known as sit on my arse day =)
Thursday (aka My Birthday): Bike + Brick run/non-serious swimming in my parent’s pool
Friday: Long Bike or Long Run + gym pool swim
Saturday: Long Gym Swim + lots of lounging by the backyard pool
Sunday: Long Bike or Long Run depending on what was done Friday
UPDATE: Stuck at work longer than anticpated today so Monday will be a rest day. Will go for a double on Thursday and hopefully will sneak in a short run Wednesday. I think I may becoming obsessed, in a good way!
Thursday, July 16, 2009
Trifecta Success!
Quick update on my successful trifecta workout yesterday...
First and foremost, I didn't die in the pond-yay!
Spin class was killer, 1:00 of sweat fest!
The gym was warm and my legs were pretty tired (second day in a row of heavy biking) so I only managed 15 min on the tready for my brick (1.5 miles)--next week, 20 min!
OWS with Jen and Zach! Like I said, I didn't die. We did a loop of about 600 yards 3 times so, 1800 for the day. The first loop I really tried to get comfortable in the dark, seaweedy water. I stayed close to Jen and kept trying to figure out the whole "sighting" thing. The second loop I tried to swim at a comfortable but more challenging pace. I also encountered my first run-in with another swimmer (a tri club from the area swims at this spot on Wednesday evenings). It wasn't too bad but it was surprising since you can't see if you're about to get up in someones business until it's too late. I also had my first mini freak out. I saw a splash behind me to the right and thought "what the F is that?!?!" um...turns out, it was me kicking. HAHAHA! Third loop was uneventful, really worked maintaining a straight line in the water-- much harder than it sounds. All in all, it was a great experience for my first real OWS. Big thanks to Jen and Zach for letting me tag along.
First and foremost, I didn't die in the pond-yay!
Spin class was killer, 1:00 of sweat fest!
The gym was warm and my legs were pretty tired (second day in a row of heavy biking) so I only managed 15 min on the tready for my brick (1.5 miles)--next week, 20 min!
OWS with Jen and Zach! Like I said, I didn't die. We did a loop of about 600 yards 3 times so, 1800 for the day. The first loop I really tried to get comfortable in the dark, seaweedy water. I stayed close to Jen and kept trying to figure out the whole "sighting" thing. The second loop I tried to swim at a comfortable but more challenging pace. I also encountered my first run-in with another swimmer (a tri club from the area swims at this spot on Wednesday evenings). It wasn't too bad but it was surprising since you can't see if you're about to get up in someones business until it's too late. I also had my first mini freak out. I saw a splash behind me to the right and thought "what the F is that?!?!" um...turns out, it was me kicking. HAHAHA! Third loop was uneventful, really worked maintaining a straight line in the water-- much harder than it sounds. All in all, it was a great experience for my first real OWS. Big thanks to Jen and Zach for letting me tag along.
Wednesday, July 15, 2009
Feel the Burn
I’ve been on “the plan” for 2 days and I’m feeling the burn, in a good way. Monday I swam and it was glorious. Shortly after I started my warm up, two dudes got in the lane next to me. They were very “triathlete” looking guys both had their own paddles and kickboards. Normally I don’t care who I’m sharing the pool with but I also don’t normally do long sets. In fact, I haven’t done a set over 400 since February. I started my set and tried not to think about tri boys in the other lane. Then, something miraculous happened…I lapped Tri Boy #1…a few minutes later I lapped Tri Boy #2. I’m not trying to toot my own horn (too much) since there are PLENTY of MUCH faster swimmers out there BUT sometimes a girl just needs confidence boosts. (I felt like her.)
I rarely pass people running so passing someone in the pool was a HUGE confidence boost. I finished the 800 and glanced at my watch during my rest interval; I finished the 800 in a respectable 14 minutes. Certainly not lightening speed but not snail pace either, I wasn’t going all out nor simply cruising. I finished the swim with a 600 and a cool down (which was a lot of kicking). Post swim I hit the weight room, too bad I didn’t look in the mirror to see my raccoon eyes first. Tuesday I woke up sore! (Need to do weights more often! Any PDX’ers want to do crazy weights sometime? They have the class at other times besides 6:00 am.)
Tuesday I hit the track in the morning to test out my leg/inner thigh/butt. It was feeling okay so I went ahead and did the Will Run for Wine-inspired track circuit workout. I didn’t push the 400’s and I didn’t do the lunges (did extra abs instead). My tempo mile was much much much slower than last week as were the 4x400’s at the end but I still did them! 5 miles in the AM = check! (In other random running news, last weekend I think I may have seen...
That's right, Kara Goucher! She lives in a suburb not too far from where I live. I was walking the dog and I see this runner barreling down the road coming at me. My first thought, DAMN speedy! As she got closer, I noticed a long brown pony tail, a super long stride and BUN shorts! Who wears bun shorts? Elite runners, that’s who. Of course, this sighting is unconfirmed because I was alone with the dog but I’m 80% sure it was Kara—if it was—how freakin’ cool is that?!)
Last night, I wanted to do what this girl did, just ride. Unfortunately, I got home a little after 5pm and the combination of the traffic and the hills scared me into riding the spinner bike down at the apt gym. I ended up doing my own little spin class, I’m sure the other people in the gym thought I was crazy but it was a good 45 minute sweat fest. I think I need to choose a morning and ride my ‘hood in the morning when there is less traffic and less people to see me huffin’ and puffin’ on the hills.
Tonight I have the trifecta workout of spin class/brick run/open water swim---eek!
I rarely pass people running so passing someone in the pool was a HUGE confidence boost. I finished the 800 and glanced at my watch during my rest interval; I finished the 800 in a respectable 14 minutes. Certainly not lightening speed but not snail pace either, I wasn’t going all out nor simply cruising. I finished the swim with a 600 and a cool down (which was a lot of kicking). Post swim I hit the weight room, too bad I didn’t look in the mirror to see my raccoon eyes first. Tuesday I woke up sore! (Need to do weights more often! Any PDX’ers want to do crazy weights sometime? They have the class at other times besides 6:00 am.)Tuesday I hit the track in the morning to test out my leg/inner thigh/butt. It was feeling okay so I went ahead and did the Will Run for Wine-inspired track circuit workout. I didn’t push the 400’s and I didn’t do the lunges (did extra abs instead). My tempo mile was much much much slower than last week as were the 4x400’s at the end but I still did them! 5 miles in the AM = check! (In other random running news, last weekend I think I may have seen...
That's right, Kara Goucher! She lives in a suburb not too far from where I live. I was walking the dog and I see this runner barreling down the road coming at me. My first thought, DAMN speedy! As she got closer, I noticed a long brown pony tail, a super long stride and BUN shorts! Who wears bun shorts? Elite runners, that’s who. Of course, this sighting is unconfirmed because I was alone with the dog but I’m 80% sure it was Kara—if it was—how freakin’ cool is that?!)Last night, I wanted to do what this girl did, just ride. Unfortunately, I got home a little after 5pm and the combination of the traffic and the hills scared me into riding the spinner bike down at the apt gym. I ended up doing my own little spin class, I’m sure the other people in the gym thought I was crazy but it was a good 45 minute sweat fest. I think I need to choose a morning and ride my ‘hood in the morning when there is less traffic and less people to see me huffin’ and puffin’ on the hills.
Tonight I have the trifecta workout of spin class/brick run/open water swim---eek!
Good thing Jen and Zach will be with me for the OWS.
Looking ahead to the weekend, I have a lot of fun things planned and am so excited that it’s heatin’ up in P-town (maybe I can sit in my office without the space heater on?). The forecast is sunshine and heat for the next few days!! I woke up this morning to sunshine—I love those mornings. I can’t wait for berry picking this weekend, my long run and ride, another open water swim (with Gazelle), and previewing my Tri course. Yay weekend—HURRY up and get here!
Monday, July 13, 2009
Just when...
I was feeling confident about training and about to embark on a new plan (yes, a plan) injury struck. Last week, I noticed that after my runs there was a pain on the back of my right leg/inner thigh but it wasn’t anything major. On Saturday, I trekked out for what was supposed to be a 10 mile run. I got 1.5 miles in and the pain was so excruciating I said to myself, “this run isn’t worth risking further injury” and walked my sorry ass the 1.5 miles home. The walk home was more of a gimp walk than anything. I iced, stretched and stayed stagnant the rest of Saturday. Mr. Pi and I walked to dinner and back (about 2 miles total) and it was a little sore but nothing like earlier that day. I decided to see how I felt Sunday but if it wasn’t too bad I’d still bike.
Sunday morning came and I was feeling okay so we headed out for a long bike with another friend. There was some early drama when Mr. Pi popped a tire and didn’t have a spare, luckily our friend had an extra bike and Mr. Pi was able to join us! We went 25 miles (which is my longest bike to date). We stopped at the halfway point for a quick stretch, sport beans and some fluids (I do need to learn how to drink and ride). Every time I looked down at my watch we were cookin’ along at 13 and sometimes 14 + MPH however, our overall avg was closer to 12 b/c I don’t pause for stoplights and crossings. I felt really strong on the bike. My thighs and butt were burning a bit by the end but the hamstring/inner thigh pain was non-existent. After the ride we ate lunch in Sellwood at this yummy Thai/Vietnamese place mmmmmmm!
The rest of Sunday we spent running errands, including a stop to buy me a new laptop since my old one crapped out. I am the proud owner of a teeny tiny Netbook, I’ve named him Netty! I’ve always wanted a small computer and now I have one! Mr. Pi will be sharing it but it’ll house all my music and documents (i.e. my undergrad and grad school careers). I have missed being able to create new playlists—I’m a playlist whore, I love ‘em!
So, the plan. I worked up a plan for this week to see how my body (and mind) would respond to being on a more regimented schedule. As I mentioned before, I’ve received a lot of training plans via email lately from friends and family, some of which are completely insane, others are doable. Of course, I created this plan before my injury. All of the runs I have scheduled may end up being bikes or swims or something less painful depending on how I feel. I’m having serious doubts about running the SF ½ in two weeks. If I can’t get in at least two long runs of 10 or 11 miles, I may bow out. Sorry ROHO’s, RoadBunner, and Chic Runner but I would rather not torture myself with 13.1 miles when I know I’m not prepared. Plus, I have that Tri on August 1st (yikes) and I’d like to be injury free. I know I can swim and bike without any pain so I’ll be concentrating on those two areas this week and add in the runs if I’m up to it.
Here is my ambitious plan for the week.
Note: Some of the workouts have time goals, others have mileage goals and some simply say “swim” or “run long.” Most Tri plans are done by time not miles so I thought I’d throw in a few of those to get used to going on time instead of miles. The workouts that say “swim” will rotate through my list of swim workouts and the “run long” will depend on my injury, “bike long” means longer than 25 miles and “swim long” will mean 2400+ or a Blue Lake OWS, depending on weather.
Monday: Swim/Weights
Tuesday: Run (track circuit or hill repeats)/Bike (12-15 mi)
Wednesday: Spin (with Jen)+brick run (20 min)/Swim (OWS with Jen and Zach—excited and also scared)
Thursday: Run (45 min tempo)/Weights
Friday: Swim/Bike (1 hour)
Saturday: Run Long/Swim Long (or OWS at Blue Lake)—If the weather is good Mr. Pi and I will head out to Blue Lake for a course preview of my Tri, do a long run and an OWS.
Sunday: Bike Long
Here’s to a great training week and becoming injury free! And also, creating new playlists—YAY Netty!!! Oh and watching Buffy courtesy of Gazelle who has kindly let Mr. Pi and I borrow her DVDs. I must say, I'm obsessed!
Sunday morning came and I was feeling okay so we headed out for a long bike with another friend. There was some early drama when Mr. Pi popped a tire and didn’t have a spare, luckily our friend had an extra bike and Mr. Pi was able to join us! We went 25 miles (which is my longest bike to date). We stopped at the halfway point for a quick stretch, sport beans and some fluids (I do need to learn how to drink and ride). Every time I looked down at my watch we were cookin’ along at 13 and sometimes 14 + MPH however, our overall avg was closer to 12 b/c I don’t pause for stoplights and crossings. I felt really strong on the bike. My thighs and butt were burning a bit by the end but the hamstring/inner thigh pain was non-existent. After the ride we ate lunch in Sellwood at this yummy Thai/Vietnamese place mmmmmmm!
The rest of Sunday we spent running errands, including a stop to buy me a new laptop since my old one crapped out. I am the proud owner of a teeny tiny Netbook, I’ve named him Netty! I’ve always wanted a small computer and now I have one! Mr. Pi will be sharing it but it’ll house all my music and documents (i.e. my undergrad and grad school careers). I have missed being able to create new playlists—I’m a playlist whore, I love ‘em!
So, the plan. I worked up a plan for this week to see how my body (and mind) would respond to being on a more regimented schedule. As I mentioned before, I’ve received a lot of training plans via email lately from friends and family, some of which are completely insane, others are doable. Of course, I created this plan before my injury. All of the runs I have scheduled may end up being bikes or swims or something less painful depending on how I feel. I’m having serious doubts about running the SF ½ in two weeks. If I can’t get in at least two long runs of 10 or 11 miles, I may bow out. Sorry ROHO’s, RoadBunner, and Chic Runner but I would rather not torture myself with 13.1 miles when I know I’m not prepared. Plus, I have that Tri on August 1st (yikes) and I’d like to be injury free. I know I can swim and bike without any pain so I’ll be concentrating on those two areas this week and add in the runs if I’m up to it.
Here is my ambitious plan for the week.
Note: Some of the workouts have time goals, others have mileage goals and some simply say “swim” or “run long.” Most Tri plans are done by time not miles so I thought I’d throw in a few of those to get used to going on time instead of miles. The workouts that say “swim” will rotate through my list of swim workouts and the “run long” will depend on my injury, “bike long” means longer than 25 miles and “swim long” will mean 2400+ or a Blue Lake OWS, depending on weather.
Monday: Swim/Weights
Tuesday: Run (track circuit or hill repeats)/Bike (12-15 mi)
Wednesday: Spin (with Jen)+brick run (20 min)/Swim (OWS with Jen and Zach—excited and also scared)
Thursday: Run (45 min tempo)/Weights
Friday: Swim/Bike (1 hour)
Saturday: Run Long/Swim Long (or OWS at Blue Lake)—If the weather is good Mr. Pi and I will head out to Blue Lake for a course preview of my Tri, do a long run and an OWS.
Sunday: Bike Long
Here’s to a great training week and becoming injury free! And also, creating new playlists—YAY Netty!!! Oh and watching Buffy courtesy of Gazelle who has kindly let Mr. Pi and I borrow her DVDs. I must say, I'm obsessed!
Wednesday, July 8, 2009
Return of Track Tuesday...at least for this week
Last night, I went with Mr. Speedy Pi to the HS track near us. (We can see the stadium lights from our living room but of course we had to climb a holy hill to get there.) I've never done track work with Mr. Pi and I'm not sure he's really ever done track work. I looked up Will Run for Wine's crazy track work/circuit training workout from a few weeks ago (this one) and modified slightly.
Here's what we set out to do:
Here's what we set out to do:
1st part of workout:
Warmup- 1 mile easy
3 x 10 pushups
400m
3 x 10 tricep dips
400m
2 x 15 walking lunges
400 m
100 crunches
400 m
3 x 30 sec plank
400 m
(total 2.25 mi)
Warmup- 1 mile easy
3 x 10 pushups
400m
3 x 10 tricep dips
400m
2 x 15 walking lunges
400 m
100 crunches
400 m
3 x 30 sec plank
400 m
(total 2.25 mi)
*2 min/1 lap rest before 2nd part of workout*
2nd part of workout:
1 mile (@ tempo pace)
4 x 400 (@ 2:20 with 45 sec RI)--Actual for me, 2:10-2:15 w/1:00 RI walk
Cooldown- 1 mile easy--I did not do, walked home instead ~.65
(total: 3 mi)
Workout Total: 5.25 mi --Actual 5.5 mi
2nd part of workout:
1 mile (@ tempo pace)
4 x 400 (@ 2:20 with 45 sec RI)--Actual for me, 2:10-2:15 w/1:00 RI walk
Cooldown- 1 mile easy--I did not do, walked home instead ~.65
(total: 3 mi)
Workout Total: 5.25 mi --Actual 5.5 mi
As you can see from my notes, I did modify a few things. This was a FANTASTIC workout. I will be doing this again. I ran the 400's faster than called for, which made me happy but I was also dead tired and couldn't do the extra mile cooldown. Mr. Pi, the speedster, was already done with the mile cooldown while I was finishing my last 400. We both thought this was a great workout. It made the track a bit more fun than just running straight 400's or 800's.
When I do this workout again I think I'll modify a few things. I think I'll add more sets of crunches to make the crunches set 3 x 100 crunches. Maybe tack on another set of something (WRFW had supermans in her circuit) after the last 400 before the break.
I am feeling my legs and arms today (clearly, I haven't been keeping up with my pushups, bad me). If you're looking for an unconventional track session try this workout it's pretty killer!
In other news, I think I may go back to a schedule next week--just for a week--to see how it goes. Shocking I know! I'm really enjoying not having a schedule but in the past couple of weeks I've been reading a few different plans. I'm intrigued by a couple of them so I figure what the hay, I'll try a week. If I don't like being on schedule, I'll stop. I'm flexible like that!
Happy Wednesday---is it Friday yet?
Monday, July 6, 2009
Wild ride to Utah and Back
I'm back from vacation. My email inbox is jammed and google reader is overflowing. I have lots of great photos to share so I'll try to keep the words to a minimum.
Tuesday - Epic road trip (Portland to Salt Lake ~ 12.5 hours)
While it was a beautiful drive, I must say, I got a bit loopy.
Here are a quick 7 things I learned along the way:
I'll briefly re-cap my exercise week, didn't get in all the workouts I wanted but had a lot of fun doing the stuff I did!
Wednesday: 7.5 mi bike ride (+ a crash, I'm fine, the bike is fine...it wasn't fun and I don't want to do it again but I'm glad I got back up on the bike right away. Note to self: Need bike gloves, they would have helped.)
5 mi run (running at 5000+ feet is way harder than I thought, this was supposed to be a LONG run but 5 miles was all I could muster, even so, I was dripping with sweat and breathing like I'd be sprinting not running at 11:36 avg pace)
15 minute lake swim (took a little getting used to, worst part was remaining calm through the hot/cold patches)
Thursday: 18 mi long ride on Antelope Island in the Great (stinky) Salt Lake (7 great miles of flat causeway to/from the island. In the 7 miles back to the car we avg 14 MPH and kicked up to 21 last mile)
Friday: 7 mi run (again, supposed to be a "long" run but was dead after 7 Found a trail that was really pretty but hard in spots b/c of rocks/mud.)
2 hour kayak in the lake, 1 hour serious kayak, 1 hour more floating (was alone so I didn't want to jump out to swim since I wouldn't have anyone to watch the kayak and there were a lot of speedboats not respecting the buoys)
Saturday: 11 mi interval bike ride (5 min slow, 3 fast)
2.5 mi run/walk with my sister-in-law (we did day 1 of the Couch to 5k, she'll be ready for a 5k in no time!)
1.5 hour kayak with Mr. Pi
All in all, I'd say I earned the beers I drank and yummy desserts cooked by the Dunlap family. I'm ready to hit the pool hard this week and get back to holy hills land, wondering if the altitude running will make running here seem easier?
I'll let the rest be told through pictures.
Here is Mr. Pi and I on the causeway out to the island. I shoulda pinched my nose, it was stinky!
Tuesday - Epic road trip (Portland to Salt Lake ~ 12.5 hours)
While it was a beautiful drive, I must say, I got a bit loopy.
Here are a quick 7 things I learned along the way:
1. Parts of Eastern Oregon look like Kansas
2. Parts of Eastern Oregon look like Tahoe (very mountainy)
3. Southern Idaho is teeming with Churches and "highway evangelism" signs
4. The speed limit in Idaho is 75, people go 90
5. Where are all the potatoes? I didn't see any!
6. Utah, despite it's stigma, is really quite scenic
7. 88 miles between rest stops is far!
I'll briefly re-cap my exercise week, didn't get in all the workouts I wanted but had a lot of fun doing the stuff I did!
Wednesday: 7.5 mi bike ride (+ a crash, I'm fine, the bike is fine...it wasn't fun and I don't want to do it again but I'm glad I got back up on the bike right away. Note to self: Need bike gloves, they would have helped.)
5 mi run (running at 5000+ feet is way harder than I thought, this was supposed to be a LONG run but 5 miles was all I could muster, even so, I was dripping with sweat and breathing like I'd be sprinting not running at 11:36 avg pace)
15 minute lake swim (took a little getting used to, worst part was remaining calm through the hot/cold patches)
Thursday: 18 mi long ride on Antelope Island in the Great (stinky) Salt Lake (7 great miles of flat causeway to/from the island. In the 7 miles back to the car we avg 14 MPH and kicked up to 21 last mile)
Friday: 7 mi run (again, supposed to be a "long" run but was dead after 7 Found a trail that was really pretty but hard in spots b/c of rocks/mud.)
2 hour kayak in the lake, 1 hour serious kayak, 1 hour more floating (was alone so I didn't want to jump out to swim since I wouldn't have anyone to watch the kayak and there were a lot of speedboats not respecting the buoys)
Saturday: 11 mi interval bike ride (5 min slow, 3 fast)
2.5 mi run/walk with my sister-in-law (we did day 1 of the Couch to 5k, she'll be ready for a 5k in no time!)
1.5 hour kayak with Mr. Pi
All in all, I'd say I earned the beers I drank and yummy desserts cooked by the Dunlap family. I'm ready to hit the pool hard this week and get back to holy hills land, wondering if the altitude running will make running here seem easier?
I'll let the rest be told through pictures.
Famous Bonneville Dam in the Columbia River Gorge.
Another Bonneville Pic.
More of the Columbia River Gorge.
Entering the Blue Mountains, Eastern Oregon.
Near the summit of Blue Mountains, Eastern Oregon.
Welcome to Idaho, land of 75 MPH and flat land.
See I wasn't kiddin, flat, flat, flat.
Idaho/Utah border, still 75 MPH, still flat.
Crazy clouds to the right, ended up pouring down rain for a bit. This section of Utah was called "severe weather area."
I finally made it to where the rental house was in a valley tucked away outside of Salt Lake, in a town called Eden. (Other very "Utahian" towns were, Brigham City, Jordan-west and south-, Zion...you get my drift.)
Views from my runs!
More of where I ran.
The trail I ran on.
Very sweaty me, midrun.
In the home stretch, coming back from a run.
Antelope Island marker. There were lots of warnings about bugs and they weren't kidding. (Note to self: Also, need sunglasses to avoid bugs in the eyes.)
Antelope Island marker. There were lots of warnings about bugs and they weren't kidding. (Note to self: Also, need sunglasses to avoid bugs in the eyes.)Here's me, ready to ride!
Here is Mr. Pi and I on the causeway out to the island. I shoulda pinched my nose, it was stinky!Along the causeway, the water was so calm. Eerily so.
Parts of the shoreline are very barren.
Parts of the shoreline are very barren.On the island, with the lake in the background.
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