Base Building Week 3
This week was an amazing week! I participated in the group workouts every day and I learned a lot about myself and about traning (specifically to take an extra shirt or complete change of clothes after a spin session, bike ride or run.) I gained more confidence on the bike as well as on my feet (running.) Overall, I am headed in the right direction at the perfect pace.
Monday Night Swim
This week's MNS felt great. I started in the fast lane this time so I wouldn't get kicked out. I fit right in with the group. After our warm up, we headed into the main set, which was 5 100's at a 500 pace and then a 500 at the same pace. I started off ok with the 100's, getting a little slower as each 100 came. I was unable to keep up the pace I started at. When we got to the 500, I was a little worried. I have been able to quickly get back into the swing of things with sets of shorter distaces but I was very afraid of doing a 500 all at once, for time. I was worried that my shoulders would just stop working part of the way through. We started our 500 and I was fine, but I quickly slowed my pace because I knew my body couldn't keep up with where I started. I ended up doing the 500 in just over 7 minutes, which I am ok with for now. I didn't really push myself as this was my first day back in training after I hurt my neck.
Tuesday Night Run
Since the run from last week didn't go as I would have liked, I was a little nervous about showing up for TNR this week. I arrived and said I was planning on running 4 again this week. Everyone else was running 7 again. This time, a new run coach was there and he runs long distances but at a slower pace, so he stuck with me for the whole run. We started out at a 10 minute mile pace, which I can now do, but I quickly slowed down. After about 2 miles, I stopped to walk, which was not a great idea. Once I walk for a little, its really hard to get my body to run again.
The heat was getting to me, I hadn't really done much the past week, and my body was just not ready to run. I made the 4.2 miles, but it was definately a stretch. I walked up most of the hills and then some. I was definately not happy with the run, but I know that every workout can't be a good one.
After the run, a group of us went out to grab a bite to eat. It was a great time as I was able to talk to people for more than a few minutes. They gave me very helpful information regarding training and racing.
Wednesday Night Spin
This week's spin class was asmazing! It was lead by Jen, who has some awesome music playing during the class. We did various things on the bike from sprints to long hills. I worked on getting comfortable in the aero position as this is how I am going to ride when I am on the bike on long rides and during races. I left the class exhausted and soaked! I was very happy that I brought an extra shirt to change into!
Thursday Night Bike
This week's ride was at Columns Drive. We did intervals again, this time doing 7 minutes on and 4 minutes off. We repeated this 4 times. After my 2.5 mile warm up, I started my ride. I worked pretty hard on using my aero bars during the 7 minutes. It felt comfortable and I was able to pick up some speed. I pushed pretty hard during each of my 7 minutes, but I was unable to go all out for that long. I'm not quite there yet. On the 4 minutes rest, I tried to go very slow with the easy gear. It wasn't hard since I was exhausted from my 7 mintes!
After the ride, I felt good. I had more confidence on the bike and I felt like I had accomished something during the ride. I asked a few people about how they keep their butt from hurting during a ride. I was sore after the spin class, and then riding for another hour put me over the edge! Most responses were to get cycling shorts, which I already knew I needed to get and a product called butt butter. Apparently it helps with callouses caused from cycling.
Friday Night Endurance Swim
This was the first endurance swim that I had been to, and I was a little worried about being able to keep up my endurance since I am used to shorter sets. I arrived at the pool which is not in the best part of town, and I realized that I had forgotten the pool was 50 meters instead of 25 yards. That is a huge difference! We did a 200 warm up and then moved on to the main set. It was a 300m swim. The first 100 was a fingertip drill, the second was making sure to follow through and the third was building from about 50% to 80% effort. We were then supposed to rest for about 30 seconds or so and jump right into a 400 at olympic race pace. We were to repeat this about 3 times. I started my swim and just kept going. At first it was rough, but then I got used to it. I far exceeded my expectations for an endurance swim. I ended up getting through the set 4 and a half times.
Long Ride
The choices for Saturday's ride were either a race in Braselton (which is hilly,) or a group ride at the Comet. I chose the Comet since it is flat. I was aiming to do about 3 hrs or 40 miles whichever came first.
I started off the ride with another girl and one of the bike coaches. I soon started to lag behind. I wasn't comfortable going much faster at the beginning. Eventually, I was unable to see them, but I kept riding. I saw Robin, the coach, ride by me. She mentioned that she would be continuting her 4.5 hour ride and asked if I was ok. I said I was and she went on ahead. I used most of this ride to work on my aero position since I had felt so comforatble in aero on the Thursday ride. Once I got going it felt amazing! I really felt as if I was moving pretty fast. I felt like a cyclist! I went out 20 miles, which took me just under 1.5 hrs. I still felt good. As I kept going, things went downhill. The top to my water bottle popped off and spilled everywhere. I had to get off the bike and pour that water into my other bottle to be able to drink. Once I got that figured out, I had water again, but my legs were just getting tired. I probably should have stopped to give my legs a break, but I didn't.
The last 5 miles were pretty slow. I was probably moving at 10mph or less. Around 20 miles I realized that I should have bought cycling shorts! I went back and forth between aero position and the handle bars, using whichever position was most comfortable on the seat at that time. My shoulders also began to hurt. I had a stabbing pain at the top of each shoulder from being in the same position for 3 hours! When I got back to the car, I couldn't believe that I had been on the bike for 3 hours and done 40 miles. I amaze myself sometimes! A day after this ride my knees were in pain every time I squatted down or used the stairs. I knew at this point in time I was ready for a bike fit.
Long Run
I was unable to participate in the group run, but I ran on my own. I headed to Piedmont Park and proceeded to complete the park loop 3 times to get to 5 miles. I ran the whole thing! For me, this is a huge accomplishment. The key to this run was slowing down my pace. I tried to stay at around 11 minute miles. I worked hard to keep the pace at the beginning--i wanted to go faster! Once I got to 3 miles, I realized I just may run the whole thing and I was able to push a little more. It felt great! This run gave me a lot of confidence back that I had lost with Tuesday's run.
This week was an amazing week! I participated in the group workouts every day and I learned a lot about myself and about traning (specifically to take an extra shirt or complete change of clothes after a spin session, bike ride or run.) I gained more confidence on the bike as well as on my feet (running.) Overall, I am headed in the right direction at the perfect pace.
Monday Night Swim
This week's MNS felt great. I started in the fast lane this time so I wouldn't get kicked out. I fit right in with the group. After our warm up, we headed into the main set, which was 5 100's at a 500 pace and then a 500 at the same pace. I started off ok with the 100's, getting a little slower as each 100 came. I was unable to keep up the pace I started at. When we got to the 500, I was a little worried. I have been able to quickly get back into the swing of things with sets of shorter distaces but I was very afraid of doing a 500 all at once, for time. I was worried that my shoulders would just stop working part of the way through. We started our 500 and I was fine, but I quickly slowed my pace because I knew my body couldn't keep up with where I started. I ended up doing the 500 in just over 7 minutes, which I am ok with for now. I didn't really push myself as this was my first day back in training after I hurt my neck.
Tuesday Night Run
Since the run from last week didn't go as I would have liked, I was a little nervous about showing up for TNR this week. I arrived and said I was planning on running 4 again this week. Everyone else was running 7 again. This time, a new run coach was there and he runs long distances but at a slower pace, so he stuck with me for the whole run. We started out at a 10 minute mile pace, which I can now do, but I quickly slowed down. After about 2 miles, I stopped to walk, which was not a great idea. Once I walk for a little, its really hard to get my body to run again.
The heat was getting to me, I hadn't really done much the past week, and my body was just not ready to run. I made the 4.2 miles, but it was definately a stretch. I walked up most of the hills and then some. I was definately not happy with the run, but I know that every workout can't be a good one.
After the run, a group of us went out to grab a bite to eat. It was a great time as I was able to talk to people for more than a few minutes. They gave me very helpful information regarding training and racing.
Wednesday Night Spin
This week's spin class was asmazing! It was lead by Jen, who has some awesome music playing during the class. We did various things on the bike from sprints to long hills. I worked on getting comfortable in the aero position as this is how I am going to ride when I am on the bike on long rides and during races. I left the class exhausted and soaked! I was very happy that I brought an extra shirt to change into!
Thursday Night Bike
This week's ride was at Columns Drive. We did intervals again, this time doing 7 minutes on and 4 minutes off. We repeated this 4 times. After my 2.5 mile warm up, I started my ride. I worked pretty hard on using my aero bars during the 7 minutes. It felt comfortable and I was able to pick up some speed. I pushed pretty hard during each of my 7 minutes, but I was unable to go all out for that long. I'm not quite there yet. On the 4 minutes rest, I tried to go very slow with the easy gear. It wasn't hard since I was exhausted from my 7 mintes!
After the ride, I felt good. I had more confidence on the bike and I felt like I had accomished something during the ride. I asked a few people about how they keep their butt from hurting during a ride. I was sore after the spin class, and then riding for another hour put me over the edge! Most responses were to get cycling shorts, which I already knew I needed to get and a product called butt butter. Apparently it helps with callouses caused from cycling.
Friday Night Endurance Swim
This was the first endurance swim that I had been to, and I was a little worried about being able to keep up my endurance since I am used to shorter sets. I arrived at the pool which is not in the best part of town, and I realized that I had forgotten the pool was 50 meters instead of 25 yards. That is a huge difference! We did a 200 warm up and then moved on to the main set. It was a 300m swim. The first 100 was a fingertip drill, the second was making sure to follow through and the third was building from about 50% to 80% effort. We were then supposed to rest for about 30 seconds or so and jump right into a 400 at olympic race pace. We were to repeat this about 3 times. I started my swim and just kept going. At first it was rough, but then I got used to it. I far exceeded my expectations for an endurance swim. I ended up getting through the set 4 and a half times.
Long Ride
The choices for Saturday's ride were either a race in Braselton (which is hilly,) or a group ride at the Comet. I chose the Comet since it is flat. I was aiming to do about 3 hrs or 40 miles whichever came first.
I started off the ride with another girl and one of the bike coaches. I soon started to lag behind. I wasn't comfortable going much faster at the beginning. Eventually, I was unable to see them, but I kept riding. I saw Robin, the coach, ride by me. She mentioned that she would be continuting her 4.5 hour ride and asked if I was ok. I said I was and she went on ahead. I used most of this ride to work on my aero position since I had felt so comforatble in aero on the Thursday ride. Once I got going it felt amazing! I really felt as if I was moving pretty fast. I felt like a cyclist! I went out 20 miles, which took me just under 1.5 hrs. I still felt good. As I kept going, things went downhill. The top to my water bottle popped off and spilled everywhere. I had to get off the bike and pour that water into my other bottle to be able to drink. Once I got that figured out, I had water again, but my legs were just getting tired. I probably should have stopped to give my legs a break, but I didn't.
The last 5 miles were pretty slow. I was probably moving at 10mph or less. Around 20 miles I realized that I should have bought cycling shorts! I went back and forth between aero position and the handle bars, using whichever position was most comfortable on the seat at that time. My shoulders also began to hurt. I had a stabbing pain at the top of each shoulder from being in the same position for 3 hours! When I got back to the car, I couldn't believe that I had been on the bike for 3 hours and done 40 miles. I amaze myself sometimes! A day after this ride my knees were in pain every time I squatted down or used the stairs. I knew at this point in time I was ready for a bike fit.
Long Run
I was unable to participate in the group run, but I ran on my own. I headed to Piedmont Park and proceeded to complete the park loop 3 times to get to 5 miles. I ran the whole thing! For me, this is a huge accomplishment. The key to this run was slowing down my pace. I tried to stay at around 11 minute miles. I worked hard to keep the pace at the beginning--i wanted to go faster! Once I got to 3 miles, I realized I just may run the whole thing and I was able to push a little more. It felt great! This run gave me a lot of confidence back that I had lost with Tuesday's run.
The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.
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