Weekly Round Up-
SWIMS: 3 Swims- 1 Maters; 2 non stops- 2:15 hrs
BIKES: 2x Computrainer 3.5 hrs
RUNS: Track; 2x treadmill (13 mi); 3 hrs
OTHER: Strength 2x; 2 hrs
SLEEP: good sleep this week!
RECOVERY: Body work- stretch 1
NUTRITION: Great nutrition
MOOD: positive
HEALTH: feeling good until Sunday- sore throat- missed workout 7k swim
COMMENTS:
Good week of training. Felt good and strong...enjoyed the computrainer-runs where short on miles
KEY WORKOUTS- Brick (7K swim- missed due to sore throat)
DESCRIPTION: Computrainer 2 hrs to 1 hr treadmill rum
LOCATION: West Side cyclery- home
NUTRITION: PB endurance- shot blocks- 2 fin newtons
WEATHER: Cold and snowy - indoor workouts
DISTANCE: 2 hrs- 1 hr
PACE: ?
HEART RATE STATS: ?
COMMENTS: Indoor workouts due to weather
BODY MEASUREMENTS-
WEIGHT: 129.8 still :(
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:
TRAINING SUMMARY-
Sunday, March 29, 2009
Sunday, March 22, 2009
March 16-22
Weekly Round Up-
SWIMS: 3 Masters; 1x 45' nonstop swim-TOTAL 3hrs 45'
BIKES: 1 hr Computrainer; 3 hrs racepace intervals- TOTAL 4 hrs
RUNS: Track; 2x1.5 hr tempo- TOTAL 4 hrs
OTHER: 2 x strength- TOTAL 2 hrs
SLEEP: 6-8 hrs nitely
RECOVERY: nothing in particular
NUTRITION: Cut out wheat! Feeling better- nutrition was great this week.
MOOD: positive and motiviated
HEALTH: great
COMMENTS: This week had 3 days of back to back training (am &pm workouts). Felt motivated and rocked every workout. Feeling strong. Great bike session on Sunday!
KEY WORKOUTS-
DESCRIPTION: 3 hr Hilly Course Bike w/10' race pace every 15'
LOCATION: Bear Creek/Morrison Road
NUTRITION: Not enuf! Endurance & Clif Blocks
WEATHER: Warm, 70s
DISTANCE: 36 miles
PACE: 17 mph ave
HEART RATE STATS: ?
COMMENTS: Great Workout w/Andy pushing me on intervals. Felt strong. Bonked due to lack of nutrition. Ate then next intervals were better. Need to remember to fuel while riding.
BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
TRAINING SUMMARY-
Awesome week of training-following my week off. Came back strong and feeling totally motivated.
Hit a sub 9' mile in run on Saturday!
I loved the back to back training. It was fun to do...and I enjoyed it. Feel like I continue to get stronger.
SWIMS: 3 Masters; 1x 45' nonstop swim-TOTAL 3hrs 45'
BIKES: 1 hr Computrainer; 3 hrs racepace intervals- TOTAL 4 hrs
RUNS: Track; 2x1.5 hr tempo- TOTAL 4 hrs
OTHER: 2 x strength- TOTAL 2 hrs
SLEEP: 6-8 hrs nitely
RECOVERY: nothing in particular
NUTRITION: Cut out wheat! Feeling better- nutrition was great this week.
MOOD: positive and motiviated
HEALTH: great
COMMENTS: This week had 3 days of back to back training (am &pm workouts). Felt motivated and rocked every workout. Feeling strong. Great bike session on Sunday!
KEY WORKOUTS-
DESCRIPTION: 3 hr Hilly Course Bike w/10' race pace every 15'
LOCATION: Bear Creek/Morrison Road
NUTRITION: Not enuf! Endurance & Clif Blocks
WEATHER: Warm, 70s
DISTANCE: 36 miles
PACE: 17 mph ave
HEART RATE STATS: ?
COMMENTS: Great Workout w/Andy pushing me on intervals. Felt strong. Bonked due to lack of nutrition. Ate then next intervals were better. Need to remember to fuel while riding.
BODY MEASUREMENTS-
WEIGHT: ?
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:
TRAINING SUMMARY-
Awesome week of training-following my week off. Came back strong and feeling totally motivated.
Hit a sub 9' mile in run on Saturday!
I loved the back to back training. It was fun to do...and I enjoyed it. Feel like I continue to get stronger.
Saturday, March 14, 2009
March 8-14
Weekly Round Up-
This Sunday on my ride to City View I bonked. I was toast! As a result I took this week off from training on Monday- Friday, with a easy 20' spin and 20' pilates on Thurs.
I needed this break. Mentally I did not want to train. Physically my body wouldn't train.
By Saturday I was back ON!!!
SWIMS: None
BIKES: 20' easyRUNS: None
OTHER: pilates 20'
SLEEP: Good
RECOVERY: Great
NUTRITION: Good
MOOD: Happy/tired
HEALTH: a bit of a flu maybe
This Sunday on my ride to City View I bonked. I was toast! As a result I took this week off from training on Monday- Friday, with a easy 20' spin and 20' pilates on Thurs.
I needed this break. Mentally I did not want to train. Physically my body wouldn't train.
By Saturday I was back ON!!!
SWIMS: None
BIKES: 20' easyRUNS: None
OTHER: pilates 20'
SLEEP: Good
RECOVERY: Great
NUTRITION: Good
MOOD: Happy/tired
HEALTH: a bit of a flu maybe
Monday, February 23, 2009
25 Miler 2/22
1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr
2nd Hr- 1 sc CP
2 Fig Newton
SQ Pills
1 bottle wtr
3rd Hr- 2 sc Powerbar Enducance in wtr
3 Clif Shot Bloks
SQ Pills
4th Hr- 2 sc Powerbar endurance in wtr
3 Clif Blok
1 Fig Newton
SQ Pills
5th Hr- 1/2 sc CP
1 Fig Newton
SQ Pills
1/2 bottle wtr
Felt VERY STrong- better than last week.....8 mins off time.
Notes from Kathy re: last weeks run- changes made this week.
Doreen, I like the miss of sugars that you are getting. Concerned about taking all the pills every hour . . . thermolytes yes, but not certain of the others. May be able to get away with the aminos and the VO2max every other hour.
You are doing well getting in approx 40-60 grams of carbs an hour. The 3rd and the 4th hour are critical -- you may want to try and eat a bit more -- during these hours. Possibly switch to the powerbar drink mix during this time? Is that an option? You could carry the powder and add it to your water bottle during the third hour. This would give you an extra 30-40 grams an hour during the last 2 hours of the run. Only 150 calories, but great FUEL.
If you do use the sports drink, then you would NOT want to use the carbo-pro during those hours. You could eat those calories instead
2 Fig Newtons
1 bottle wtr
2nd Hr- 1 sc CP
2 Fig Newton
SQ Pills
1 bottle wtr
3rd Hr- 2 sc Powerbar Enducance in wtr
3 Clif Shot Bloks
SQ Pills
4th Hr- 2 sc Powerbar endurance in wtr
3 Clif Blok
1 Fig Newton
SQ Pills
5th Hr- 1/2 sc CP
1 Fig Newton
SQ Pills
1/2 bottle wtr
Felt VERY STrong- better than last week.....8 mins off time.
Notes from Kathy re: last weeks run- changes made this week.
Doreen, I like the miss of sugars that you are getting. Concerned about taking all the pills every hour . . . thermolytes yes, but not certain of the others. May be able to get away with the aminos and the VO2max every other hour.
You are doing well getting in approx 40-60 grams of carbs an hour. The 3rd and the 4th hour are critical -- you may want to try and eat a bit more -- during these hours. Possibly switch to the powerbar drink mix during this time? Is that an option? You could carry the powder and add it to your water bottle during the third hour. This would give you an extra 30-40 grams an hour during the last 2 hours of the run. Only 150 calories, but great FUEL.
If you do use the sports drink, then you would NOT want to use the carbo-pro during those hours. You could eat those calories instead
25 miler High LIne canal Feb 15
Nutrition
Here's how nutrition went.
2/15/09
25 mile run
5.5 hours
2hrs pre Breakfast- 1 packet instant oatmeal
1/2 sc matrix recover protien
1/2 Hr- b/f run (SQ pills) SQ Pills = 3 Recover aminos, 3 VO2Max, 2 Thermalyte
1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr
2nd Hr- 1 sc CP
1 Fig Newton
SQ Pills
1 bottle wtr
3rd Hr- 1 sc CP
2 Clif Shot Bloks
SQ Pills
1 bottle wtr
4th Hr- 1 sc CP
1 Honey block
1 Clif Blok
1 Fig Newton
SQ Pills
1 bottle wtr
5th Hr- 1/2 sc CP
1/2 sc Hammer Gel
SQ Pills
1/2 bottle wtr
15' post run- Recover Matrix 2 scoops
1.5 Hr post run- Kashi Pomodora Chicken Frozen Meal
2 Hr post run- Cascadian Farms Raisin Bran 1c
8 oz Soy Milk
1 sc Matrix
3 hrs post run- Swim 45' nonstop
2 sc Powerbar Endurance in water
Post Swim
Pasta w/pesto and chicken
Prebed- raisin bran and soy milk.
Here's how nutrition went.
2/15/09
25 mile run
5.5 hours
2hrs pre Breakfast- 1 packet instant oatmeal
1/2 sc matrix recover protien
1/2 Hr- b/f run (SQ pills) SQ Pills = 3 Recover aminos, 3 VO2Max, 2 Thermalyte
1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr
2nd Hr- 1 sc CP
1 Fig Newton
SQ Pills
1 bottle wtr
3rd Hr- 1 sc CP
2 Clif Shot Bloks
SQ Pills
1 bottle wtr
4th Hr- 1 sc CP
1 Honey block
1 Clif Blok
1 Fig Newton
SQ Pills
1 bottle wtr
5th Hr- 1/2 sc CP
1/2 sc Hammer Gel
SQ Pills
1/2 bottle wtr
15' post run- Recover Matrix 2 scoops
1.5 Hr post run- Kashi Pomodora Chicken Frozen Meal
2 Hr post run- Cascadian Farms Raisin Bran 1c
8 oz Soy Milk
1 sc Matrix
3 hrs post run- Swim 45' nonstop
2 sc Powerbar Endurance in water
Post Swim
Pasta w/pesto and chicken
Prebed- raisin bran and soy milk.
Monday, February 2, 2009
10 Miler in Bear Creek Park
Nutrition:
Pre Run-1.5 HR
1 instant plain oatmeal
1 scoop protien powder
1/4 blueberries
.5 hr- 3 recover, 3 vozmax, 2 thermalyte (SQD Caps)
During Run: 2 Scoops Carbo Pro (used 1/2)
4 ea Luna Moons ( did not like- too sweet- bothered tummy- stuck in teeth)
1 x SQD Caps
How I felt: Again- in the second hour the Luna Moons bothered me. Otherwise other nutrition was good.
Had a hard time maintaining neg splits in last two miles.
Post Nutrition: Matrix Protien Powder 2 scoops (20')
Pre Run-1.5 HR
1 instant plain oatmeal
1 scoop protien powder
1/4 blueberries
.5 hr- 3 recover, 3 vozmax, 2 thermalyte (SQD Caps)
During Run: 2 Scoops Carbo Pro (used 1/2)
4 ea Luna Moons ( did not like- too sweet- bothered tummy- stuck in teeth)
1 x SQD Caps
How I felt: Again- in the second hour the Luna Moons bothered me. Otherwise other nutrition was good.
Had a hard time maintaining neg splits in last two miles.
Post Nutrition: Matrix Protien Powder 2 scoops (20')
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