Gainesville
Run - 2.5 Hours
2 Lipodrene
Today was the longest I've ever run. Ever. In my life. And not that I needed to go all codependant on this workout to get in the 15-or-so miles I'd be doing, but I had mentioned that I was doing this run the other day to Justin, and he is training for the Space Coast Marathon, and wanted to come along. Fine. He well knows that he runs faster than me, so he'd have to pace himself accordingly.
I decided that much as I like training with the heat, a run this long needed to be done in the evening. So I got a good parking spot for the Saturn Aid Station right by the run-in on the first floor, and hit the road about 5. Justin waited a while so that he'd catch me at the end (he runs a slightly longer loop as well). I used the iPod as I did a lap of the campus loop. Started out striding well, but the heat started getting to me by the hill on 2nd and I found myself chopping steps there. Justin caught up to me right around the stadium, and flew ahead to finish the loop in the Jefferson parking garage well ahead of me. My iPod, which had been skipping a lot during the loop, finally froze about ten minutes from the end of this loop. Annoying, but you can't use those thigns on the Ironman course, so good to do a run this long without it.
Justin had run a little faster than me, obviously. So when I got back to the garage he was definitely still in recovery mode. I started talking to him and he said "You shouldn't be talking right now. You obviously didn't run hard enough." Yeah, probably. But I had another 8-9 miles to go, so I prefer to think I was pacing myself. I had a gel and suggested we get going. he did not like this suggestion, but I guess this was my way of pushing him. He kept the pace a little faster than I wanted as we began the first of three trips down to the Stadium and back. I lagged a little behind for some of it, but it was good having someone to talk to.
I really enjoy doing the half-hour loops after the big campus loop, because I'm never more than 15 minutes from my next turnaround, and every half hour you get an aid station at the car with Powerade and gels, and a little chance to rest. I don't even look at it as pussing out either, becasue on the course you actually get one of those every mile, and they have more stuff. It also makes the run mentally a lot easier. Oh, and it's flat too. But so is the IM course.
By lap 2 to the stadium, my legs started to hurt. I mean, I guess at the 12-mile mark, that's to be expected. But I realized this is what pretty much the whole run is going to feel like in November. Best get used to the pain. Lap 2 was, again, a little faster than I would have run otherwise, and I kept stride well. I think we got called "fags" by some guys driving by in a car at one point. I just looked at them and said "Really?" Ok guys. I can't even take anyone like that seriosuly at this point, my guess is they probably would have fallen out halfway into the first loop.
Lap 3, Justin decided to run ahead at his own pace, and looped around and caught me at the stadium as I turned around. I still kept the pace we'd been running when I ran alone, and at the end Justin had been clocking it and said I'd kept 10-minute miles the whole time. Which, slow as that sounds, is about my goal for runs like this. Yeah, I'm fat. Leave me alone. And on the way back, a carload of girls stopped on 13th (right where that girl stopped me and asked for my number last year) were whistling and hollering at us as we ran by. I think they were cute. So I guess running with your shirt off invites different reactions from different people.
All in all, the longest run of my life went pretty well. Yeah, the iPod fucked up. Yeah, it hurt. And yeah, I wasn't setting any land speed marks. But I never felt like I wanted to die, I never thought about quitting, and if I'd been forced to I could have run more. And I think that is about what I should expect at this point. I kept to the gel-every-45 rule, even when I took one with 15 minutes to go. And I downed 64 oz. of Powerade as well as about half a bottle of water. Couldn't get enough fluid for a humid day like this, but the nutrition and hyration worked well today. We got back to the apartment and had some giant Muscle Milk shakes. Protein after a run that long, probably a good idea.
This was a solid way to end the first half of training for the Ironman. Yep, this workout marks he halfway point of the training cycle, and I don't think I could ask it to have gone better. But like I told Justin, I'm glad I have 3 months until race day. Because there's no way I coulda done 11 more miles. After a 112-mile ride. Really puts stuff in perspective, ya know?
Showing posts with label muscle milk. Show all posts
Showing posts with label muscle milk. Show all posts
Wednesday, August 12, 2009
Friday, July 17, 2009
T39 - Aaron Klueber is a Dead Man - Run/Swim
Gainesville
So I was supposed to go to Daytona tonight and meet up with Klueber and his sister up in Flagler Beach. Of course, anything involving Aaron Klueber is a 50/50 proposition at BEST, but I figured his 2 AM text telling me I didn't even like Volusia County Lockup meant he was good to go. So I set my alarm for 7 a.m. to get this run in before it got hot, so I could do the swim in the afternoon then drive over and meet him. Well, given my sleep schedule I drank 3 beers to put myself to sleep around 12:30, when Klueber's text woke me up at 2, and I didn't get back to sleep till 5. Alarm went off at 7, meaning I got a whopping 3 and a half hours of sleep before having myself a Cliff bar for breakfast, STRETCHING and warming up on the elliptical for the longest run of the training cycle.
Run: 120 Minutes
2 Lipodrene
After the elliptical warmup I took 2-32. oz. bottles of Gatorade and a water bottle to my car to set it up as my de feacto aid station. Started out on the campus look, using the iPod (a long run in the heat without music? Wasn't sure how that was gonna go. But this was its first use in a while)and felt pretty strong until I got to the long hill on 2nd Ave. Running up hill with no shade, even at 9:45 a.m. is tough in Florida in July. I was chopping steps probably the last half, not real happy with my performance there. I even stopped for a second in front of the stadium because my run was getting so choppy. I looked like an old man running, really. But once I hit the flatland out by midtown I kept my stride pretty well. That back part of campus has some decent shade too, and I switched the music up for the last 2 trips from Jefferson to Stadium and back (I don't do 2 loops)which I think helped break the monotony. Also was rigorous about gel intake, which I could tell mad a difference when I started getting hungry.
But as I was running in the heat, my shoes soaked with sweat by the end of the first hour, I thought "Klueber flakes on this one, I'm gonna kill him. This is a run that could have easily been done 1t 5 p.m. when its about 10 degrees cooler and I have shade. But whatever, Daytona will be fun.
So I get home, check my phone, and no word from Klueber. Then, about 20 minutes later, I get a text from him and I knew what it was before I even opened it. Claiming his sister flaked this time. There's no point in ever calling Aaron Klueber out on a BS excuse for flaking because once in a while they're actually true, and even when they're not calling him out won't change anything, so why waste one's energy? So that was that. I made myself some ground beef and white rice and settled into a nice big lunch before the afternoon swim.
I had a lady visitor come over for a couple of hours after lunch, and let me tell you fucking after a 13-mile run and before a long swim may not be the best idea. But, as I realized when I was able to have sex right after the Orlando Half, I always have energy for sex. Its like always having room for Jell-O. And of course, this girl likes it real rough and aggressive, so I couldn't even half-ass it. This was one of the few times that as soon as I was done, both times, I really couldn't move. Like I just laid there drenched in sweat, my arms borderline cramping up, like, shit, I'm done. I did make sure to drink a lot of water, though, as I knew I had the long swim coming up. but, really, with this girl it was almost a third workout for the day. No wonder I was so fucking hungry all night.
Turns out though, sex not as detrimental to working out as once thought...
S: speed day
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
2 Lipodrene
So after my visitor left, I went to the mall and bought some protein powder and new socks. Combined with the Lipodrene I bought online and the race I registered for in August, I spent about $300 Friday on Triathlon-related stuff. I hit the pool about 4:40 with a throbbing headache. Despite the water and Gatorade I had drank, the morning and day's activities had pretty badly dehydrated me. And these 200 meter EBEH were a little daunting.
I donned my new goggles (see, only took me a week to get them) and immediately realized they were too small. Or maybe my old ones were just too loose, who knows. But tight goggles when you have a throbbing headache, not good. I realized I'd have to take these at an easier pace than the 100 EBEHs, so I tried to go easy, but not leg-dragging easy, then a slight build, then a solid effort on the hard but not an all-out sprint. While I won't say this swim was crushed by any stretch, it was a solid effort. Especially given the workouts I'd had before it. And my headache went away by set 6 or 7, which I found interesting. And it was gone pretty much the rest of the day. I'm definitely going to need to ramp up the effort on furute workouts like this, but then again I don't know that I'll have many swims like this aftr a 12-13 mile run.
Went out and drank pretty heavily afterward. We'll see how this affects the Saturday workout.
So I was supposed to go to Daytona tonight and meet up with Klueber and his sister up in Flagler Beach. Of course, anything involving Aaron Klueber is a 50/50 proposition at BEST, but I figured his 2 AM text telling me I didn't even like Volusia County Lockup meant he was good to go. So I set my alarm for 7 a.m. to get this run in before it got hot, so I could do the swim in the afternoon then drive over and meet him. Well, given my sleep schedule I drank 3 beers to put myself to sleep around 12:30, when Klueber's text woke me up at 2, and I didn't get back to sleep till 5. Alarm went off at 7, meaning I got a whopping 3 and a half hours of sleep before having myself a Cliff bar for breakfast, STRETCHING and warming up on the elliptical for the longest run of the training cycle.
Run: 120 Minutes
2 Lipodrene
After the elliptical warmup I took 2-32. oz. bottles of Gatorade and a water bottle to my car to set it up as my de feacto aid station. Started out on the campus look, using the iPod (a long run in the heat without music? Wasn't sure how that was gonna go. But this was its first use in a while)and felt pretty strong until I got to the long hill on 2nd Ave. Running up hill with no shade, even at 9:45 a.m. is tough in Florida in July. I was chopping steps probably the last half, not real happy with my performance there. I even stopped for a second in front of the stadium because my run was getting so choppy. I looked like an old man running, really. But once I hit the flatland out by midtown I kept my stride pretty well. That back part of campus has some decent shade too, and I switched the music up for the last 2 trips from Jefferson to Stadium and back (I don't do 2 loops)which I think helped break the monotony. Also was rigorous about gel intake, which I could tell mad a difference when I started getting hungry.
But as I was running in the heat, my shoes soaked with sweat by the end of the first hour, I thought "Klueber flakes on this one, I'm gonna kill him. This is a run that could have easily been done 1t 5 p.m. when its about 10 degrees cooler and I have shade. But whatever, Daytona will be fun.
So I get home, check my phone, and no word from Klueber. Then, about 20 minutes later, I get a text from him and I knew what it was before I even opened it. Claiming his sister flaked this time. There's no point in ever calling Aaron Klueber out on a BS excuse for flaking because once in a while they're actually true, and even when they're not calling him out won't change anything, so why waste one's energy? So that was that. I made myself some ground beef and white rice and settled into a nice big lunch before the afternoon swim.
I had a lady visitor come over for a couple of hours after lunch, and let me tell you fucking after a 13-mile run and before a long swim may not be the best idea. But, as I realized when I was able to have sex right after the Orlando Half, I always have energy for sex. Its like always having room for Jell-O. And of course, this girl likes it real rough and aggressive, so I couldn't even half-ass it. This was one of the few times that as soon as I was done, both times, I really couldn't move. Like I just laid there drenched in sweat, my arms borderline cramping up, like, shit, I'm done. I did make sure to drink a lot of water, though, as I knew I had the long swim coming up. but, really, with this girl it was almost a third workout for the day. No wonder I was so fucking hungry all night.
Turns out though, sex not as detrimental to working out as once thought...
S: speed day
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
2 Lipodrene
So after my visitor left, I went to the mall and bought some protein powder and new socks. Combined with the Lipodrene I bought online and the race I registered for in August, I spent about $300 Friday on Triathlon-related stuff. I hit the pool about 4:40 with a throbbing headache. Despite the water and Gatorade I had drank, the morning and day's activities had pretty badly dehydrated me. And these 200 meter EBEH were a little daunting.
I donned my new goggles (see, only took me a week to get them) and immediately realized they were too small. Or maybe my old ones were just too loose, who knows. But tight goggles when you have a throbbing headache, not good. I realized I'd have to take these at an easier pace than the 100 EBEHs, so I tried to go easy, but not leg-dragging easy, then a slight build, then a solid effort on the hard but not an all-out sprint. While I won't say this swim was crushed by any stretch, it was a solid effort. Especially given the workouts I'd had before it. And my headache went away by set 6 or 7, which I found interesting. And it was gone pretty much the rest of the day. I'm definitely going to need to ramp up the effort on furute workouts like this, but then again I don't know that I'll have many swims like this aftr a 12-13 mile run.
Went out and drank pretty heavily afterward. We'll see how this affects the Saturday workout.
Wednesday, July 15, 2009
T36 - 2 Swim Workouts For the Low, Low Cost of 1!!! - Swim
Gainesville
S: long day
Swim:
warmup: 4 x 75
main: 500swim, 500kick, 500pull, 500swim, all RPE 4
15 x 100 (25Easy, 25Build, 25Easy, 25Hard)
2 Lipodrene
"Long Day" would be a bit of an understatement. This was essentially 2 long swim workouts combined into one, and I thought my eyes were fucking up again when I read the training card and saw this listed as a 90 minute swim. In week 14. Well, whatever.
The first 500 was a bit lazy, since I knew I was in for a long night. But by the 9th or 10th lap I started feeling warmed up. I did Pull next, actually, and did it in just over 13 minutes, which I thought wasn't bad for a pull. Then 10 laps of kick, which is pretty interminable, but boy does it make you haul ass on those last 500 yards. Seriously crushed those last 10 laps now that my arms were rested and I had been kicking. Did them in 10 minutes, which, again, for me is crushing it. I usually average about 1:07 a lap.
Because it was a loooong swimming day, I actually got out of the pool after the first 2000 meters and used the bathroom. Not sure why swimming always makes me have to piss, but as anyone who's ever been on a roadtrip with me will tell you I have the bladder of an 8-year-old girl (although my niece Emily seems to be able to hold it, so it may be more like the bladder of a 50-year-old woman. Anyway, I went to the bathroom, had some Gatorade and a gel, and started the 15 EBEH.
Crushed those too, much as one can crush EBEH. The easys were really more of a moderate tempo, and the Hards I swam like I was angry. I've never really used anger as a motivating force in training, but let me tell you it worked Tuesday night. And I was angry about all kinds of things, and nothing at all. Things I had no business being angry about and things I should have been angrier about before. But the point is I swam the last 25 of each one like somebody has just shit in my Gatorade bottle, and I liked it. I'm not one who can feign emotion to use as motivation (why I was such a terrible football player. What did that lineman ever do to me?) but occasionally it works. Anyway, I finished this workout in 86 minutes, UNDER time for once. I was very pleased.
Interestingly, also, I had eaten an entire large cheese pizza for lunch and when I went to weigh myself post-swim I was 2 pounds lighter than I had been during my Sunday swim. Although I think the pizza contributed to the nasty acid reflux I was getting during most of the swim. Never made me stop, but it's starting to become a concern. Had a little muscle milk after, need to buy some more.
S: long day
Swim:
warmup: 4 x 75
main: 500swim, 500kick, 500pull, 500swim, all RPE 4
15 x 100 (25Easy, 25Build, 25Easy, 25Hard)
2 Lipodrene
"Long Day" would be a bit of an understatement. This was essentially 2 long swim workouts combined into one, and I thought my eyes were fucking up again when I read the training card and saw this listed as a 90 minute swim. In week 14. Well, whatever.
The first 500 was a bit lazy, since I knew I was in for a long night. But by the 9th or 10th lap I started feeling warmed up. I did Pull next, actually, and did it in just over 13 minutes, which I thought wasn't bad for a pull. Then 10 laps of kick, which is pretty interminable, but boy does it make you haul ass on those last 500 yards. Seriously crushed those last 10 laps now that my arms were rested and I had been kicking. Did them in 10 minutes, which, again, for me is crushing it. I usually average about 1:07 a lap.
Because it was a loooong swimming day, I actually got out of the pool after the first 2000 meters and used the bathroom. Not sure why swimming always makes me have to piss, but as anyone who's ever been on a roadtrip with me will tell you I have the bladder of an 8-year-old girl (although my niece Emily seems to be able to hold it, so it may be more like the bladder of a 50-year-old woman. Anyway, I went to the bathroom, had some Gatorade and a gel, and started the 15 EBEH.
Crushed those too, much as one can crush EBEH. The easys were really more of a moderate tempo, and the Hards I swam like I was angry. I've never really used anger as a motivating force in training, but let me tell you it worked Tuesday night. And I was angry about all kinds of things, and nothing at all. Things I had no business being angry about and things I should have been angrier about before. But the point is I swam the last 25 of each one like somebody has just shit in my Gatorade bottle, and I liked it. I'm not one who can feign emotion to use as motivation (why I was such a terrible football player. What did that lineman ever do to me?) but occasionally it works. Anyway, I finished this workout in 86 minutes, UNDER time for once. I was very pleased.
Interestingly, also, I had eaten an entire large cheese pizza for lunch and when I went to weigh myself post-swim I was 2 pounds lighter than I had been during my Sunday swim. Although I think the pizza contributed to the nasty acid reflux I was getting during most of the swim. Never made me stop, but it's starting to become a concern. Had a little muscle milk after, need to buy some more.
Tuesday, June 9, 2009
T7 - Fire Alarm - Run/Swim
Gainesville
Run: 45 minutes.
2 Lipodrene
Well, aside from having to use an old pair of shoes because the cheap insole the dipshit at Lloyd Clarke sold me was complete garbage, not much notable on the run today. I thought my knee was going to be killing me, but it felt good after about 3 blocks. Still not sure what to do about it, though. I want it to heal, but I'm not sure how to balance appropriate training and getting it back to 100%
Swim: long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 500, keeping each 500 even pace
1 Lipodrne
GHFC pool was more or less empty at 9 PM. This is why I prefer night swimming. I started out with my own lane but was quickly joined by a black guy. Which, you know, you don't see much at swimming pools but he was super cool despite swimming laps in board shorts.
This warm up is a great idea, although I found it hard to think about 6 different parts of the stroke. Shows how much I know. I started with follow-through, then reaching, hand position upon entry, in-water stroke and kick, then put it all together for the last 100. Really had me stroking well when I started the first set of 500.
Which was interrupted at lap 2 by the GHFC fire alarm going off. The black guy asked me if we should get out of the pool to which I said "Nah, probably just a false alarm. Keep goin!" Which I did, the sirens vaguely reminding me of some combat swim training I did in the Marines. I made it all of half a length when a staff member told me I needed to evacuate. And let me tell you, there are few things in the world more fun than standing out in front of your gym at 10 at night in a jammer and nothing else while the entire population of said gym is out there, waiting for the fire department. I kept to myself and sent some text messages, and thank God it was like 78 outside or I'd have froze my ass.
After about 20 minutes the fire department cleared the gym and I went back and finished my 4 sets of 500. Felt great on all of them, like my stroke was going really well and I got through the whole workout no problem. I just lost count of laps a few times as my mind was really wandering. But other than that, an all-around good workout today.
I ate a good pasta meal a few hours before the swim, which caused a brief sideache which may have been helped by the fire alarm delay. Also had some muscle milk afterwards.
Run: 45 minutes.
2 Lipodrene
Well, aside from having to use an old pair of shoes because the cheap insole the dipshit at Lloyd Clarke sold me was complete garbage, not much notable on the run today. I thought my knee was going to be killing me, but it felt good after about 3 blocks. Still not sure what to do about it, though. I want it to heal, but I'm not sure how to balance appropriate training and getting it back to 100%
Swim: long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 500, keeping each 500 even pace
1 Lipodrne
GHFC pool was more or less empty at 9 PM. This is why I prefer night swimming. I started out with my own lane but was quickly joined by a black guy. Which, you know, you don't see much at swimming pools but he was super cool despite swimming laps in board shorts.
This warm up is a great idea, although I found it hard to think about 6 different parts of the stroke. Shows how much I know. I started with follow-through, then reaching, hand position upon entry, in-water stroke and kick, then put it all together for the last 100. Really had me stroking well when I started the first set of 500.
Which was interrupted at lap 2 by the GHFC fire alarm going off. The black guy asked me if we should get out of the pool to which I said "Nah, probably just a false alarm. Keep goin!" Which I did, the sirens vaguely reminding me of some combat swim training I did in the Marines. I made it all of half a length when a staff member told me I needed to evacuate. And let me tell you, there are few things in the world more fun than standing out in front of your gym at 10 at night in a jammer and nothing else while the entire population of said gym is out there, waiting for the fire department. I kept to myself and sent some text messages, and thank God it was like 78 outside or I'd have froze my ass.
After about 20 minutes the fire department cleared the gym and I went back and finished my 4 sets of 500. Felt great on all of them, like my stroke was going really well and I got through the whole workout no problem. I just lost count of laps a few times as my mind was really wandering. But other than that, an all-around good workout today.
I ate a good pasta meal a few hours before the swim, which caused a brief sideache which may have been helped by the fire alarm delay. Also had some muscle milk afterwards.
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