Saturday run

Today's run was either suppose to be 35 minutes or 40 minutes.  Last weeks LSD run was suppose to be 35 minutes (but I  pre-rode the bike race course instead).   I decided on the 40 minute run because I seem to do better on longer distances.  The run started out difficult.  It takes a good 15-20 minutes for me to warm up.  Once I was warmed up, I felt really good.  494 calories; 40 minute run 137  (69%) average heart rate; 156 (78%) maximum heart rate.  One lap of lake was 27 minutes.  Second half of run was at a higher heart rate.  5 minute warm up and 17 minute cool down.  

Just working at it!

This week has been a bit weird.  During my Mtn bike race last week, I got a stitch in my side which should be no big deal; it only lasted about 20 minutes.  Monday I had some pain in my right side (below the rib cage); but with lots of Aleve to deal with other pain, it didn't bother me much.  Tuesday, with less Aleve, it bothered me more.  Wednesday on the drive to class my side really started to bother me; and I went home feeling nauseous.  

Thursday morning I was still in pain, so I decided I better go see the doc.  He didn't know what it was.  He said it was either a pulled muscle or gallbladder problems.  It didn't totally act like gallbladder issue; but he wanted the gallbladder checked out to make sure.  So Friday I went in for an ultrasound; good news, the ultrasound was normal.  So today I was back at the doctor's office to hear what the diagnoses is.  

I met with a new doctor, since Mr. doc doesn't work on Saturday, and as soon as I said mountain biking she broke out with a wide grin that only another mountain biker could decipher as meaning: Yea I mountain bike too.  Since it isn't the gallbladder and I was mountain bike racing last Sunday, She diagnosed it as a pulled muscle and she wants me off the mountain bike for at least another week.  

It was great having an athletic doctor.  After she told me I should be off the mountain bike for a couple of weeks; she smiled and said that it was up to me.  If I race, it means I'll most likely re-injure it and increase the time it takes to heal.  It was so obvious she knows the temptation to exercise through an injury.  And it was so obvious that she has personally paid the consequences of doing so in the past.  She did give me a consolation prize.  She said I could do just about anything I want (including road riding) just no Mountain biking.  The gig is that with mountain biking you pull a lot on the handle bars (when climbing, when going over obstacles, when just riding).  So it looks like I'm not mountain bike racing for a week or so.  The good news is that it feels better today. 

My plan for this weekend it to run today and road ride tomorrow; and be thankful it is just a pulled muscle!

I took Monday and Tuesday off (no workouts).  Monday I spent the whole day doing homework (nothing like a nice vacation day!) and Tuesday my crazy sleep pattern (bed at 9:00 pm and up at 2:30 or 3:30 am) finally caught up with me.  The good thing is that I'm back to sleeping through the night.  

Thursday:

I had a nice spin this morning  about 5 minute warm up, 35 minute at 72-75% and 2 minute cool down.  My legs have been really tight so I spent a 10 minutes stretching once I was done and started with some stretching as well.

Wednesday:

I missed two runs (Sat and Monday) so I decided to start with a Run.  My left leg was really tight and I just couldn't get it to quit complaining.  My workout was a tired 20 minutes.  

First Mountain Bike Race

Sunday

I iced my arm on Saturday night (for about an hour) and took some Aleve hoping that my arm would be ok for the Ride (see below- Saturday's pre-ride).  My arm felt fine (of course with the amount of Aleve I was taking it should feel fine).  I've been going to bed at 9:00 pm really tired and Saturday night was no different.  I've then been waking up about 3:30 am and this morning it was 2:30 am.  I felt fine I just couldn't get back to sleep.  I refused to get out of bed and finally around 4:00 am I fell back to sleep to awake at 5:50 am.  I've been getting about 7 hours of sleep for a couple of weeks which is light for this girl that is use to sleeping 8 hours.  I got one extra surprise I didn't expect; I started my period. At least all the Aleve I was taking for the arm meant that I didn't have cramps!  I woke up  feeling crummy.  I contemplated not racing; but then I immediately thought...quit this silliness you are going to race.  I got up and pulled my gear together and grabbed an extra wool jersey for after the ride.  I had my usual pre-race breakfast of oatmeal and I actually felt less nervous about this race (I could tell I was less nervous because I usually have a hard time eating before a race).  I have a small camel back that was perfect for the race. I filled it with 1 liter of Gatorade  (mixed strong) because I was fairly sure I wouldn't get to eat during the race.   I ride tubeless tires and I've never had a flat on the mountain bike (the tires have some liquid in them that seals holes as they are made) so I didn't carry a pump nor a spare tube.  I did carry a smaller multi-tool and my car keys.

I drank one cup of coffee on the drive to the race to make sure I didn't get a caffeine withdrawl headache.  It was raining as I left Issaquah. I was thankful for Ann's instructions the day before.  I would never have found the parking lot for the race if she hadn't told us that we were sitting in the middle of it on our bikes the day before.  I had never entered the usually locked gate and didn't know it was the race entrance...so thank God for Ann.   I arrived a little after 7:30 am for the 8:30 am race.  I picked up my number and than visited with friends.  There was quite a few people I knew.  Fredricka came to race, Ann was there to race, Jill was there to watch her son race and Jerry was there to cheer us on.  I decided not to warm up because I was a little nervous about finishing the race; thus I knew the start of the race would be tough.  I also ran my inhaler dry last week and when I remembered I needed an inhaler I couldn't find my buddy (she was out warming up) that uses the same inhaler as I do.  I made sure my rear shock was in the climbing (pro-petal) position.  It was raining so I kept my rain coat on.  I put one package of cliff blocks in my pack (which I didn't eat) and I ate one pack of jelly beans 10 minutes before the race. 

Lap one:

The beginners began at 8:30 am.  First the teenagers, then the men, then us women and then the younger kids.  There appeared to be five women in the over 40 age group.  Ann and two other women smoked at the starting line and were soon out of sight.  It didn't take long for me to be passed by several of the younger kids.  The first 15 minutes were pretty tough.  I was having trouble breathing and my heart rate was about 88% MHR.  I just didn't seem to have any umh.  At the 15 minute mark I was feeling better...still not great but better.  There was a sharp left turn with a climb over roots that on Saturday the rider before me didn't successfully make and thus I had stopped and not actually ridden.  I was ready for it and had shifted into my granny (of course it was at the top of a gradual hill so I had already geared down).  I made it over the roots (success # 1).  I was overheated.  I wish I had not worn my coat (first note to self) nor the very thin skull cap under my helmet (note # 2 to self).  I didn't feel like I had much power and the fact that the trail was a bit muddy didn't help because I rode cautiously...I wanted to finish unscathed!  My next obstacle was a long hill that I didn't have the power to make even half the way up...so I pushed the bike (I had rode up it on Saturday).  My glasses fogged up something terrible so I took them off and put them loose inside my jacket (3rd note to self - don't wear glasses).  The next obstacle was a very short but very steep climb.  I only made it up half way (I had made it up the day before).  Then came the very long climb composed of about 4 or 5 shorter climbs of varying difficulty.  I pushed up 2 of these sections.  Now we were at the cemetery and I knew the dreaded log was lurking somewhere in front of me.  I shifted my rear shock into the neutral position (out of the climbing position).  The log was lurking around a bend, I was ready for it and it was no big deal. (success # 2)  I must have had trouble with it Saturday because it was a surprise.  I was thrilled to be descending and I got some great recovery.  I knew a drop was coming and I was able to better decide what part of it to ride down.  I found the left side easy to ride (success # 3).  By the time I made it to the bottom of the descent I felt really good and felt recovered.  The rest of the lap was good. I felt like I had my groove.  I was able to do a few of the short climbs in my middle chain ring which meant I kept my speed up and didn't have to work so hard on the climbs.  A few of the expert men began to pass; but it was no big deal.  Most of them said "on your left" and then I moved over a bit and let them pass (I had been nervous about passing on the trail).  They didn't slow me down.  Then came the sand hill (I had forgot about it).  I didn't have the strength to climb it and ended up pushing up it. In actuality I don't think I have the strength when I'm rested to climb it due to the technical factor of the sand.  The final stretch felt great and I was ready to start lap two.

Lap two:

I noticed my heart rate was lower in the second lap.  It was hovering around 85%.  I wasn't pushing but I was doing what I could.  I made it up 3/4 of the long climb (success # 4) next thing I knew I was at the short steep climb which I didn't make for the second time.  Then came the long hill made of 4-5 hills.  I made it up all of them (success # 5).  Then came an off camber muddy section that I had to walk on lap one.  As I was riding the off camber section I tried to keep my speed up; as I was exiting off the section my rear wheel gave and slide 6" or so to the right (down the hill)...I was able to ride the slide out and didn't even miss a heart-beat (success # 5).  The cemetery was a cinch as was the log and the drop.  Ann said that we (a little heavier riders with good skills) pick up time on the technical and the down hills because many of the mountain bike racer don't ride technical trail features and don't descend well.  I was well recovered again by the end of the descent.  I found myself working the bike and taking advantage of small short down hill sections.  I was able to push my bike down the small declines and take advantage of the rewarding extra speed the maneuver gave me for making it up the small inclines.   Next came the berms.  I rode them ok the first lap; but this time I rode in the middle of the berm and let speed the berm built up propel me out of the corner.  (success # six).  I was glad I had my odometer on the bike and knew exactly how far I had left to go.  I knew I was at the end and I started pedaling harder only to see the sand hill in front of me.  I had used up too much energy and didn't have much energy to try to ride the hill.  Once I made it up the sand hill, I was on the home stretch and I rode hard to the finish line where Ann, Jerry and Jill were all cheering.  

Stats:

Place: 4th out of 5 riders in my category (I came in 5.5 minutes before the last rider).  Ride time 1:20.  Ave heart rate 164 (85%).  max heart rate 174.  (90%).  total of 1045 Kcal.   Ascent 480.  45 degrees out.  Ave speed 5.9.  max speed 14.3.  Distance 8.50 miles.  The best time in my class was around 52 minutes.  Ann who is entering her 3rd season of mountain bike racing and also races cyclocross (although she didn't race cyclocross this season) was about 56 minutes (3rd place).  

I'd love to be under an hour by the end of the summer.  I liked the course.  It was hard; but much of the difficulty was that I'm not in good shape.  Also I wasn't able to hold a high heart rate; but that will come with time and it is very early as the season goes. 

Saturday - Pre-ride

Ann offered to take several of us new racers out to pre-ride the race course.  I immediately said yes to the invitation.  The course was at South SeaTac and the trails were not marked.  I was impressed that Ann knew the course so well.  She graciously pointed out important information and helped us to anticipate what was to come.  This was invaluable!  I managed to get surprised by a log that was around a bend and decided to ride over it.  I made it over the log; but managed to pull something in my left arm.   My Left arm hurt for the rest of the ride.  I was nervous that it might keep me from racing on Sunday.  I was also surprised by the amount of climbing on the course and by a few of the technical trail features (the log and then a drop that followed a ways down the trail from the log).  The course was tougher than I thought it would be; so I was really glad I got to pre-ride the course. Used Kcal 844.  Temperature was 44 degrees.  Ave speed 5.8.  max speed 14.6. Distance 4.9.  Ride time 1 hour 20 minutes for one lap (including chat time and stopping which there was a lot of).  The actual ride time was 1 hour for one lap).  Ave Heart Rate 142 (74%) Max heart rate 180. (93%).

Didn't get my run in because I wasn't feel well after the ride and I didn't have time.  My rear derailer decided to give me trouble on the pre-ride so I did tweaked it some.  It still didn't work great but at least I had my granny gear.

Friday

Friday was a spin day.  Ave heart rate was 119 (62%) which sounds low until one remembers warm up and cool down.  Next time I'll remember to hit the lap button after I've warmed up; max heart rate was 148. (77%) total of 34 minutes. 241 Kcal.  I was feeling a bit tired and I started the workout at 4:30 am since I'm waking up early (an hour before my alarm) these days.

getting the hang of intervals

This morning was the first day for real intervals.  It is going to take a while to get use to these on the treadmill.  I did 6 intervals (1m/30s).  My heart rate didn't really elevate that high, but I think it is because with a 30 sec run the heart rate monitor doesn't keep up.  Ran at a 4.5 (little over a 13 minute mile).  My legs complained a bit...a little bit of pain on the front of the legs.  I think it is my legs getting use to it.  Other than that I felt good...especially after a rest day yesterday.

Spin spin spin

This morning's spin felt great. 5 min warm up; 25 min @ 75% ; and 5 min cool down. I was amazed at how good the spin felt because my legs were feeling pretty tired on Monday.

Long Slow Run

Today was my long slow run.  30 minutes running another 12 minutes warm up and cool down (42 minutes total).  My legs complained today.  Yesterday's bike clinic involved riding down hill and pushing the bike back up the hill (repeat often) so my legs were not happy with today's run.  It was nice to be outside, I haven't ran outside since December.  I can sure tell the difference.  For one, there are small little hills!  393 Kcal.   max HR 153 (76%) Ave HR 139 (69%).  I have my Max heart rate set for biking (193BM) not running (200bm) so I'll have to figure that out.  Currently I'm not downloading my Heart rate monitor because I haven't figured out the software on the mac:(  Once I'm done with school I'll have to play with the computer a bit.

Another incredible day!

This morning I woke up "not tired" which is the first time in a couple of weeks that I rolled out of bed feeling good.  Of course this morning's "not tired" started at 4:30am!  I realized immediately that I wasn't going to fall back to sleep; thus I got up and started the coffee (it was timed to start itself at 6:00am).  I got a nice jump start on my taxes and it is looking like I shouldn't have to pay anything (which is a relief).

Today I participated in an intermediate skills clinic at Colonnade.  What a blast.  I made the decision to ride the Nomad (which is a bike I've been struggling with for a while).  Rich had me drop my saddle all the way down and it made a big difference in the handling of the bike.  I re-learned to manual.  I manualed off of the beginner jump.  Then off the first of the drops in the big kids park.  The we played on the table tops and the pump track.  The we rode the table tops in the park.  I felt really comfortable jumping on the Nomad.  It really helped that I could sit on the saddle and put one foot down.  It was a 3 hour clinic and I had arrived early to get use to the Nomad.  By the end I was wiped out!  But boy did I have a good time.  

Great Day for a Ride

Saturday:

Met a friend at Gene Coulon park for a ride around the south side of Lake Washington.  I felt better on the ride than I expected.  We rode counter clockwise.  There was some easy climbing.  I found I was climbing at about 90-92% MHR which felt good.  I was a bit faster than my riding partner so I waited  a bit.  My time was 2:10, distance 25, speed 11.3.  I was riding a lot in the 79-82% MHR range which is higher heart rate than Cheryl wants me at for my long rides.  Max HR 184 (95%).  Ave HR 149 (77.2%).  I'm guessing as spring approaches, I may be doing more solo riding so that I can ride my own pace.  For these Long Slow Distance rides I don't want to be chasing another rider and yet I also want to ride steady without stopping or slowing down as much.  Good thing is that I like riding so much that solo rides are fine.  Final note: I rode the hill coming off of the I-90 bridge.  I'm always a bit surprised when I make it to the top...yet I've never had to walk it on my Seven...

Sunday: this morning I'm taking an intermediate skill camp at the Colonnade which I'm looking forward to.

Consitency

Well I'm consistently not being consistent. I met with Cheryl this week and she stressed that I need to start getting consistent. Of course this was one of the reasons I wanted to meet with her now instead of waiting till the end of March. Consistency now will make a big difference in my season. This week's activities included re-joining the SU master swim team. Now that I'm finishing school, I figure I can still drive to Seattle 2x a week and start the day with swimming. I also spent some time figuring out my XC race schedule as well as finding a couple of Down Hill clinics. The first clinic is a free women's clinic in March and then I figure I'll do a two day clinic with Fluid Ride.

Friday, February 13, 2009
Today was a treadmill day...and I could really tell that I haven't been running in a couple of weeks. I ran some, walked some...for a total of 2.5 miles.

Monday, February 9, 2009
Fredricka and I spent a couple of hours at the Colonnade. Each time I go there, I have a new success. This week's success was that I rode a couple of new switch backs (new for me) that I've not had the courage to try in the past. Next time I need to drop my seat a bit and I think that will help with the switch backs. I also rode a wooden circle that is like a miniature pump track. I had not even contemplated riding it in the past. This time I looked at it and said...I can ride that...and I did. I rode it a second time just for the heck of it. I tried my luck on the Octagon skinny and made it about 1/5 of the way around. I was so surprised when my bike (back wheel) fell off. Each time I tried I made it to the same place. So I spent the next 30 minutes practicing rear wheel lifts...because although my bike can make it all the way around...it would be good to be able to re-position my rear wheel in case I think it is getting too close to the edge. I also spent about 30 minutes practice wheelies. when I got home I re-watched a technical video and remembered several moves I use to do (manuals and wheelie drops).

Mountain biking reminds me of Golf...what...you don't see the connections? Well golf and mountain biking are both allot about concentration. As soon as you say..."look I'm doing it"...then you cease "doing it." Keeping your concentration totally and not letting your mind drift is crucial for success. Not getting stuck on your last failure or success; but just being in the moment.


Goals for next trip: Wheelie drops (1/2 + 1/4), manuals, rear wheel lifts and keep practicing on the switchback and the skinnies.

Sunday, February 8, 2009
I rode with Fredricka at the worm...and boy was I wiped...even before we started. I had been working frantically for the last month to make sure a work event on Saturday was a success. It was a great success; but after a 10 hour day and a month of stress...I was really tired. None the less we had a good ride. I'm riding well technically and I wasn't expecting any great energy spurts...so I was happy with the ride. We only rode the worm. We also met up with a couple of friends who are riding their brand new Santacruz Blur LT's. They look like great rides and the medium has enough stand over for me. Of course I'd ride a small...the problem is I don't need another cross country bike! I'm struggling a bit with my Nomad because it doesn't have enough stand over...but I plan to make it work this year.

Some Success

Monday, February 2, 2009
Another treadmill day. My legs were tired and I had trouble keeping a 70% MHR pace. Only ran for about 20 minutes.

Sunday, February 1
I met up with Fredrika and Jerry at the Worm. I had a good ride. We stopped to chat with a fellow rider and got a bit cold...but the social was nice! I rode well (technically speaking); but my endurance leaves something to be desired. I'm enjoying the worm. I was amazed that I can pull the front wheel up on Fredrika's and Jerry's bikes easier than I can on mine. I need to do some research and see why. I love my little bike. We ran into Shae (not sure I spelled her name correctly) and she was riding a bigger bike and I know a couple of other people that ride big bikes there...so I think I might bring the Nomad next time...just to see how it is.

Some success: I rode the elevated wooden pump track (didn't do the drop...just rolled the right hand side). I was amazed that it didn't even look scary...; I rode (on DNA) an elevated bridge skinny. It took several tries before I had the nerve to ride over it; I rolled over the big log pile like it was no big thing (on the Worm). The last time I rode the log pile, I pulled my shoulder...so I've been avoiding it. I rode it...and it was smooth. The colonnade has really paid off! I definitely need to be riding the colonnade every week.

Friday, January 30th
After being sick for a week, I finally got on the treadmill. I've decided that even when I'm sick I need to get on the treadmill...I don't have to run...but I need some exercise.