Tuesday, January 22, 2008

Welcome to Build

Well, my training just took a big 180. No more 2 a days. No more easy runs. No more master's swim during the week. This is partially because of my schedule (currently working in the pediatric ICU), and partially because it's time to move away from base, and towards some workouts that are going to make me faster. For the most part this will be just one key workout per day.

A little birdie landed on my shoulder and gave me the workouts to put in my back pocket from now until camp, in 7 weeks. When I saw the first one, my jaw dropped

30 min Zone 2
20 min Zone 4
10 min Zone 2

So, using my best 5k time (21:50), and Daniel's running formula I got my paces:
Zone 2- 8:58
Zone 3- 8:00
Zone 4- 7:30

I told the little birdie- there is no way I can run on a treadmill for 20 minutes at 7:30 pace!

He said- Yeah you will

Let me tell you. Those were the hardest 20 minutes of run training in my life. By 4 minutes into the interval, my heart rate had hit its plateau of 192 bpm. By 15 minutes I started looking around for a place to vomit. At 18 minutes, I glanced behind me to see what I was going to hit when I went flying off the back of the treadmill. But I made it!

Then today the schedule had me doing 8 x 4 minute zone 4 intervals on the trainer.

Me, to little birdie: I can't do zone 4 on the trainer!

Little birdie: You'll find a way

I can assure you that it was painful, but I somehow managed to keep my HR at 180 for all 32 minutes of the intervals. Thanks in part to my ipod and some really corny dance mix songs...

But on Thursday I get what I haven't had in about 8 weeks. A rest day! Granted, I have to work from 7am Thursday to 1pm Friday, then go to a meeting from 2-3, then do a trainer ride. I call it active recovery!

And some great news! My Mom had her surgery today. It went great, the surgeon was very pleased with the margins of the resection of the cancer, and he sent her home already tonight! Yay Mom!


Anonymous said...

Rookie/Newbie triathlete here; love your blog & your attitude.

Praying for your Mom. Good news,

Wes said...

Great news on your Mom! Speedy recovery!! You are a rockin speedy peep :-) Don't know how you do it on no sleep though!

Danielle in Iowa said...

Glad things are going well for your mom!

And I don't think my legs could possibly get me into zone 4 yet!

And I'd be interested to know how you calculated zones based on your 5k pace...

TriSonq said...

Look at you kickin' butt already so early in the season.

Yay Jodi's Mom. You all are in my prayers.

Jen_runs said...

Wonderful news about your mum!

What a huge, and impressive, week of training. Just goes to show what you can do when you put your mind (and iPod) into it! Keep it up

DaisyDuc said...

Girl, with these speed workouts, you are going to be flying this year!

Glad to hear about your mom!

Danny Montoya said...

Sounds like you got a great "little birdie"!!! Where can I get me one of those???

Awesome news on your mom ;-)

triguyjt said...

first of all...great to hear about your mom...
second... you are amazing to train like a maniac and with little sleep. I will go for a run tonight in support of you..

again..great about mom

Anonymous said...

Did that little birdie have an orange shirt?

Bob Almighty said...

Glad to hear your mom's surgery went well. The run workout sounds killer...even with a full night's sleep.