Gainesville
Fucking rain. I left Seattle to get away from the fucking perpetual gloom, but I forget occasionally summers in Florida provide a similar effect. Such was Thursday. The rain never let up all day, so my 90 minute light spinning ride became relegated to the exercise bike at GHFC. I wasn't about to do a 90-minute trainer session with a road ride the next day and a race on Sunday. And it's recovery week, so that's what exercise bike sessions are for. I opted to do a little bit of what I used to call "Fake Limited Triathlon" and do an Exercis Bike/Treadmill brick. Or, bascially, an incelement weather workout.
Bike - 90 Minutes (Stationary Bike)
2 Lipodrene
Because the Marlins had a noon game, there really wasn't much to watch on TV during a 90-minute exercise bike session other than reruns of "King of The Hill." Which was fine by me. I had exchanged the F-ed up headphones earlier in the day, and brought the iPod along. I decided on an all-Silversun Pickups set, including some older stuff that was on there from before I even liked the band. But it was suprisingly motivating, and aside from feeling a little worn out at about the 1-hour mark, the ride went pretty well. It's hard to gauge how good an exercise bike workout is, becasue you don't really go anywhere and the resistance is set. But I averaged about 17.5, which is not great, but not bad. I wasn't really pushing it, but I did get in some good sprints. I was also encouraged by the fact that I biked a lot harder that last 15 minutes than I had the rest of the session.
I took a gel at the one hour mark (didn't see the need for 2 during an indoor workout) and finished a full bottle of water. The exercise bike has a totally different seat than a regular bike, so my ass was surprisingly sore after about 50 minutes. When I finished up at the 90-minute mark, I seriosuly had trouble walking. I've developed saddle sore immunity from my bike, since I've ridden it so much, but this one left me seriosuly uncomfortable. And the walk to the treadmill was very awkward.
Run - 30 Minutes (Treadmill)
Went back to abuse the Summer Run 2009 mix, once again, but the first 5 minutes all I could think was "God damn, my ass is sore." But as with all extremety pain during a run, once I got going it pretty much went away. I mean, I still feel sore from the exercise bike seat now - 20 hours later - but at the time it wasn't an issue. This was a short, indoor run with an iPod, so obviously I crushed it. It felt so good that when I got to "Big Sky" at about the 28-minute mark, I opted to just run to the end of the song. I NEVER extend workouts past their assigned times unless I'm going slower than I should be. Ever. But I was motivated and felt like I wanted to keep going and so I did. Nice to crush a run, I hadn't had a real good workout in a while.
Recovery week is going well, and this is the kind of workout you do during recovery week. I just hope the rain lets up, as I can't really be subbing in the stationary bike during the next month. That was something I did a little too much last cycle, and we all know how that turned out. But I've been avoiding most of those habits this time around, and I feel like the results will reflect that.
Showing posts with label 2009 Summer Run Mix. Show all posts
Showing posts with label 2009 Summer Run Mix. Show all posts
Friday, August 28, 2009
Friday, August 7, 2009
T54 - Fucking Fartleks - Run (Treadmill)
Gainesville
R: 90 minute tempo workout
wu: 10 minutes RPE 2-3
main: 7 x (7t, 3r) (7minutes tempo at RPE 7, 3min recovery at RPE 2)
cd: 10 minutes RPE 3
2 Lipodrene
Despite the mildly-obscene sounding name, Fartleks are tempo intervals that were apparently devised by a guy named Fartlek. I'm not joking. Anyway, today's workout looked to be especially brutal because it involved 7 sets of these, where you run at tempo (slightly faster than your race pace, but not a sprint) and then recover for three minutes. And, as we know, I am not a fan of running fast. I tend to do these on a treadmill because it's the only way to ensure your pace stays at the appropriate level. Even when you you push it, your natural inclination is to slow. So I went over to GHFC and used their treadmills.
I started out using the iPod, because a Fartlek workout almost requires some sort of external motivation. I once again used my Summer Run 2009 mix, and did the warmup at 6.0 I managed to get through the first 3 Fartleks at 7.5, with a 5.0 recovery, which again is not impressing anyone, but was tough for me. By the time I got to the middle of set 4, I was already looking at the clock every 30 seconds to see if I was done yet, and I my breathing was getting really labored. So I dropped it to 6.5 for the next 2, with a walking recovery. By the time I got to the last one, since I knew it was the last one, I went back up to 7.5 and felt pretty good.
I would have liked to have kept the 7.5 pace the whole time, but 70 minutes of Fartleks is not easy. Try it. So I was pleased with how I did, going about 10 miles in the 90 minutes and burning around 1500 calories. The iPod music didn't exactly line up, as I found myself walking during the apex of some of the high-energy songs, and I think I need to give the iPod and the sumer run mix a little rest. The music isn't as firing-up as it has been. The workout left me as tired as I'd hoped. I went out to the parking lot and started to get into the wrong car I was so out of it. In my defnese, it was a baby blue Saturn parked 3 spots away from my car, with a Marine Corps sticker on the back and Florida plates.
But it was good to see I was so dizzy and dazed from the effort that I wasn't recognizing my own car. I also forgot to take a gel, which I'm getting in the habit of taking on any workout over 75 minutes. I also tok two bottles, one with water and one with Gatorade, both of which helped me prevent a dehydration headache.
R: 90 minute tempo workout
wu: 10 minutes RPE 2-3
main: 7 x (7t, 3r) (7minutes tempo at RPE 7, 3min recovery at RPE 2)
cd: 10 minutes RPE 3
2 Lipodrene
Despite the mildly-obscene sounding name, Fartleks are tempo intervals that were apparently devised by a guy named Fartlek. I'm not joking. Anyway, today's workout looked to be especially brutal because it involved 7 sets of these, where you run at tempo (slightly faster than your race pace, but not a sprint) and then recover for three minutes. And, as we know, I am not a fan of running fast. I tend to do these on a treadmill because it's the only way to ensure your pace stays at the appropriate level. Even when you you push it, your natural inclination is to slow. So I went over to GHFC and used their treadmills.
I started out using the iPod, because a Fartlek workout almost requires some sort of external motivation. I once again used my Summer Run 2009 mix, and did the warmup at 6.0 I managed to get through the first 3 Fartleks at 7.5, with a 5.0 recovery, which again is not impressing anyone, but was tough for me. By the time I got to the middle of set 4, I was already looking at the clock every 30 seconds to see if I was done yet, and I my breathing was getting really labored. So I dropped it to 6.5 for the next 2, with a walking recovery. By the time I got to the last one, since I knew it was the last one, I went back up to 7.5 and felt pretty good.
I would have liked to have kept the 7.5 pace the whole time, but 70 minutes of Fartleks is not easy. Try it. So I was pleased with how I did, going about 10 miles in the 90 minutes and burning around 1500 calories. The iPod music didn't exactly line up, as I found myself walking during the apex of some of the high-energy songs, and I think I need to give the iPod and the sumer run mix a little rest. The music isn't as firing-up as it has been. The workout left me as tired as I'd hoped. I went out to the parking lot and started to get into the wrong car I was so out of it. In my defnese, it was a baby blue Saturn parked 3 spots away from my car, with a Marine Corps sticker on the back and Florida plates.
But it was good to see I was so dizzy and dazed from the effort that I wasn't recognizing my own car. I also forgot to take a gel, which I'm getting in the habit of taking on any workout over 75 minutes. I also tok two bottles, one with water and one with Gatorade, both of which helped me prevent a dehydration headache.
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