Sparrows Experiment

Whew.

30 min swim (2000m) [I actually went over a minute. I normally do 2000 in 30 min but today was supposed to be RPE 2-3 so it was a little slower.] I felt great on the swim. Very fluid and strong.

1:45 hour bike-this sucked so bad. Where I live is NOT hospitable to bikers and it was morning rush hour around town. I ended up biking just about the time all schools start so it was really tricky finding open road to just RIDE. I ended up with a 18.8 average which I thought was pretty good for having to slow so much for retarded drivers (can you say road rage on your BIKE?! :mad:) I felt good though. I felt FINE in fact. I wished I'd more time but I was a bit behind in my schedule from the beginning so I had to do 15min less than was called for.

30 min run-3.1 miles. Starting out my feet felt numb and then that subsided to just a raw feeling in them. Like I was running on bones. ouch. My whole body felt tender. I started to feel my running legs back about 2 miles into it and I was able to bump up the pace a bit starting then

All in all this was a great thing for me. Just so I have a record: I tried a PB & J sandwich on sprouted wheat for breakfast with a bottle of water. I was making kids' lunches anyway so I made myself one. MAN I love PB&J. It settled well. I didn't have much problem on the swim just a short 45 min later at all.

On the bike I drank a bottle (24oz) of NUUN electrolyte solution and had a gu. I wasn't hungry but-so what.

I had another half bottle on the run

Still need more work on the nutrition/hydration thing but what I did today worked for me today. I find the NUUN helps me double my hydration efforts with less liquid. Afterwards I had to go coach so I got a 24oz strawberry protein shake from the gym's cafe which had a 4:1 carb/protein ratio for recovery. mmmm yum.
 
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Hey Sparrow, who's the audience of one?
Is it me? Please say it is;)
 
Very nice long workout! I've done the running right after biking on a few occasions. Does the switching from biking to running get easier the longer you do it? It always seems to take a mile or two to get comfortable running after a bike.

I have the same problem with biking and drivers. A friend that I bike with sometimes will just bike down whatever road, but a couple times vehicles will pass at high speeds only inches from our bikes. Now, I pretty much will only ride roads that have an oversized shoulder I can ride on. I found a 3.5 mile loop close to my house I can ride around that only has 4 stop signs, although it sucks having one stop sign right at the bottom of the biggest hill. I used to drive 15-45 minutes to get to a good place to bike, but between the extra time and then driving that far for biking, I started looking for halfway descent areas to bike from the house.
 
Sorry CCR ;) My Audience of One is Jesus Christ :)

Drex-It does get easier. I practiced that transition a lot last year and by the tri it was much much easier. I think its always going to be somewhat of a shock regardless. I've done the spin bike to run transition a lot this year but its very different when you actually go for a real bike ride an then huff it.
 
your workouts are really going well

I see you pressing thru "suffering" and finding peace return, while continuing in the discipline - WILLING TO SUFFER!

you gave into your need for speed, and FAST is definately an elemnt of the complete athlete. If you would do me and Jesus a favor please- satisfy your need for placing MAJOR STRAIN on your parts earlier in your workouts. Late in the game, especiall when you are well over 120 minutes is risky. The brain is loaded on endorphins, the muscles are full of acids, the joints are numbed due to sustained/increased blood pressure, and you can blow something out.

thank you for making nutrition comments..... That is going to be the major difference in 70.3, verses some of the other stuff we have done. The body can only hold so much fuel.

My training will be picking up in a measured way when I get back, and you will not be alone.

a side note: I am going to do the 140.6 in Oct. then I am going to run the LA Marathon and attempt to qualify for Boston. :D Just raising the bar another notch!

Keep going.

and REMEMBER!

It's not how fast you run; but how little you walk, that makes all the difference.

FF
 
ah well CCR never say never ;)

FF-The day before I did this long workout I did the 90 min run and swim combo so it was 2 harder workouts back to back. At the end of that 90 minutes I pushed it big for the last 15ish minutes. I'm trying to do this more and more since in the past the end is where i lose it.

For some reason I'm not one to go "oh cool, I'm almost done, lets push the pace!" I instead go "oh man, the end is near, I'm hardly going to make it!" and then I slow down or nearly give up-right at the end! Not sure the psychology behind that :) so pushing at the end is serving a purpose. I'm trying to break the negative thoughts that usually go on at that stage hoping with enough practice it will happen when I need it most for the 70.3.

The workout yesterday was purely mental. I felt strong the whole time but had to work on pacing. It was a constant ebb and flow-"I can go faster and maintain....I need to slow up...I need to increase....I need to decrease...I have more left...I might not have enough" it really was a constant back and forth that way. I can see how the RPE comes in handy-probably even in the race if I use it in my stragegy.

I WAS BORED though and thought "wow add like 4 hours onto this!" But I know adding PEOPLE and a more race environment to the picture will make some difference.

I'm also not sure I'm allowed music on my run. Thats something I'm trying to wean myself from.
 
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To finish the week:

200 swim/200 pull/200kick/200 swim
2x900 RPE 3 (I can never just stay at 3, it was more like 5)
200 cool

I felt a little tired today as if my arms had something to do yesterday but I took yesterday off for an all day swim meet I had to coach. Yesterday was a higher carb day, today is a lower carb day. I've been cycling them according to my workouts and it seems to be working out quite well. I will go higher carb the last few days of this next week to get ready for a race weekend

The 900's were strong but not particularly fast. Just steadily strong

This week is a "recovery" week according to my plan. Only 5 hours worth of workouts opposed to the 12 I've been doing thus far. This next weekend is the first sprint tri of the season and the day after I'll do the bike portion for an olympic length relay. Should be a fun time. Its a training race for me so I've put no expectation on it.

Total for this past week:

Swim: 8500yds
bike: 2:45 hours (50ish miles)
run: 20 miles
 
Missed a workout yesterday. My kids are out for summer vacation-this poses a new challenge. Made up for it today. I didn't realize it but I did a sprint tri this morning-out of order

1 hour spin with hills-legs felt super human after a few days off of running and biking
3 mile run at 8:45 pace. Extremely comfortable.
900 swim (300 swim/300 kick/300 pull)
 
Somedays you just don't feel like "doing" ya know? Today is one of those.

30 min bike
3 mile run

Both RPE 2-3. Its hard (mentally) to let down a little this week after being in "go" mode with workouts for the past several weeks. However, my body feels almost more tired this week in "recovery" mode.
 
DUDES?! *looks left and right* where is everyone? I'm talking to myself here! ;)

I SLEPT IN till 10am today. I know I know, I'm such a sloth! My husband had the morning off and my kids are out of school and I just let myself. It was heaven and now I'm all out of whack with my day. I mean its almost lunchtime already!

Here's what I did later

swim
5x200 (50ez/50build/50ez/50hard)-this actually took more out of me than I thought it would
1000 time trial. 15 minutes exactly which is pretty bad for me
cool down-some backstroke laps

I had mr speedy in the lane next to me. I swear I can never just go swim to swim without someone I know being there so I can't fully concentrate or relax. He takes my masters class and is national level. Hes never seen me in the pool so he didn't know I was swimming next to him. Anyway, that messed with my concentration and pace. I couldn't gauge my speed since he was doing circles around me!
 
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'Morning sleepyhead. :)

Re: the music, are you weaning because it may not be allowed on some runs, or because you want to focus more on what you're doing, or what?

I ask because I use music, but I'm still doing intervals, so it's mostly just to tell me when to run and when to walk. Curious about your thoughts on the subject, as I'm not sure if I should later, as much as I love the thought of running to Aesop Rock.
 
I'm not using it because I'm pretty sure its not allowed in the big triathlon I'm training for. We will be running on the road with traffic so they think thats dangerous :rolleyes:

I'm sure after about 5 hours of a race I may be dangerous even WITHOUT traffic!

I train well with music too. I depend on it in fact for some killer workouts so it has been hard to be with my own thoughts ;)

I say go for it, if it helps you music is a great training aid
 
Hey Sparrow,

I'm here and I read your journal EVERY day. But, after a 10-hour work day while travelling and squeezing in some training of my own, I can't always comment. But, I am always impressed with your training regime and can't wait to hear the results of your upcoming 70.3!

Richard
 
sparrow said:
DUDES?! *looks left and right* where is everyone? I'm talking to myself here! ;)
Click to expand...

*wonders when the last time was that Sparrow visited his log, even though he reads hers daily, but doesn't comment because he doesn't know anything about triathlon training* :)
 
stingo said:
*wonders when the last time was that Sparrow visited his log, even though he reads hers daily, but doesn't comment because he doesn't know anything about triathlon training* :)
Click to expand...

LOL okay, noted *hangs head*

:eek:
 
For the record though, Stingo...I do read your journal, and often have no idea what YOU'RE doing either :) lol. Most of the things you describe I've never heard of ;) So I just keep my yap shut-save for the occassional "great job" because you are so loyal to your workouts!
 
Sparrow's Log: So I biked out to the east coast this morning, and had a short swim to Bermuda and back, as I had to be back by 6am to feed the hungry and clothe the naked.

Me: And this is a short session for her...

Sparrow's Log: Then it was time for transition training. *Insert technical triathlon terms here* ending with going from north to south and back again over the Rocky Mountains. I sure am going to be ready for lunch. That piece of lettuce and chicken nugget sounds awfully good about now.

Me: Noting that one time is lower than the other - whatever that time is for, it's lower now so that must be a good thing.

Sparrow's Log: It's 11am! Can you believe it? I'm such a slacker - it feels like I haven't done ANYTHING this morning. I have to cure cancer, bring world peace, and figure out why American Idol is so darn popular, so it's going to be a busy afternoon!

Me: ... :)
 
LOL :D you're a goofball.

You're all goofballs...thats why I like it here ;)

Today I did...a total of one HALF spin class! Whew I'm exhausted :D

Race weekend. Sprint tri tomorrow (.5 mi swim/16bike/5k run) and then I'm the biker for the relay on Sunday (25 mi)

Should be a fun filled few days.
 
stingo said:
Sparrow's Log: So I biked out to the east coast this morning, and had a short swim to Bermuda and back, as I had to be back by 6am to feed the hungry and clothe the naked.

Me: And this is a short session for her...

Sparrow's Log: Then it was time for transition training. *Insert technical triathlon terms here* ending with going from north to south and back again over the Rocky Mountains. I sure am going to be ready for lunch. That piece of lettuce and chicken nugget sounds awfully good about now.

Me: Noting that one time is lower than the other - whatever that time is for, it's lower now so that must be a good thing.

Sparrow's Log: It's 11am! Can you believe it? I'm such a slacker - it feels like I haven't done ANYTHING this morning. I have to cure cancer, bring world peace, and figure out why American Idol is so darn popular, so it's going to be a busy afternoon!

Me: ... :)
Click to expand...

:yelrotflmao::yelrotflmao::yelrotflmao::yelrotflmao::yelrotflmao:

Good one, Stingo!
 
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