I was out yesterday doing a 1 hour run with 3x12 min Z3 (168-175HR) intervals w/ 3-5 mins Z2 in between. As usual, I ran around Tiburon and run on the road and the trail that appears and disappears on the side of the road. It's rolling but I swear there are more uphills than down. I was pretty tired since Thursday is the end of the mid-week effort and I've only been on my schedule for 2 weeks - so it's still fairly stressful on me. Here's what I did (trust me this matters to the story):
- Mon: 1 hour run w/ farleks - 5 mins, 4 mins and 3 mins (zone 3, low Z4, high z4) - all with equal rest. Master's swim in the afternoon - 1 hour.
- Tues: 1.3 hour run w/ hard up hills and Z2 down hills, avg pace low Z3. Master's swim in the afternoon - 1 hour.
- Wed: Spin at Endurance PTC, 4 x 8 mins in Z3 (270 watts) w/10 mins of high Z2 in between #2 and #3. 1.5 hours + 15 mins of running drills. Master's swim in the afternoon - 1 hour.
- Thur: 1 hour run (as described above). Master's swim in the afternoon - 1 hour.
So I run with a lot of gadgets - my iPod, my Garmin 201 and my Polar 625x - it's a lot but still less than the Sony Sports Walkman I ran with for years and years - plus I don't have to flip over the cassette.
I was like 40 mins into the run and from out of nowhere - I TOTALLY TRIPPED and I didn't even stumble, I just started flying forward and somehow I did a beautiful roll on the ground - never even putting my hands out because I was holding my iPod. I looked down and I had hit the button on my Polar to show the calories I had burned and it showed 666. That's right, Satan was calling and I just rolled once and kept going in the middle of my interval. I was also listening to Motley Crue. I'm sure that was it.
On another note - I've been dealing with this lingering cold for WEEKS - mostly just a stuffy head but not much else - a few aches for a few days in early Jan but nothing much more than a stuffy head. 2 weeks ago at Endurance in my spin class I was struggling to ride at 190 watts at 100 rpm. Last week I was able to push 250 watts at 100 rpm and this week I was pushing 280 watts at the end at 105rpm. I was amazed at how much strength could be sapped by a cold.
I also have been told by most of the folks I've been swimming with - the senior citizen contingent - that I've gotten noticeably faster in the past few days! I still think I swim 1:50 100's though. Even though this is slow, it's about 10-15 seconds faster than I raced at that year. If my goal is to shave 5 mins off my swim, then I'm about 3.25 mins closer! Baby steps.
This weekend I'm just riding 3 hours tomorrow - I might even go at a nice pace and enjoy the ride rather than ride at a certain wattage or HR. Sunday is a 1.5 hour trail run 2x up and down Ring Mtn - which means I have to avg. low Z3 on the run - pushing the hills hard and coasting the down hills.