A Day of Mourning 20 Mile Run...and an Ice Bath 95 Miles of Sweet Redemption What a Difference a Decade Makes
Posted Apr 17 2009 12:31am
I interupt this blog for one brief day of mourning.
My Buckeyes blew it AGAIN in the National Championship Game. I'm so glad my life and career doesn't depend on the outcome of one game. I'm also glad that in the sports of running and triathlon, no one is out to kill me and the only person shouting "you're overrated" is probably me.
I'm also glad I don't live in Columbus, Ohio today. That town (MY hometown) eats, sleeps and breathes Ohio State Football. Couches are probably burning in the streets and riots are no doubt ensuing as I type.
I still love you Buckeyes. Now, stop getting humiliated or I may have to repaint my bike! On second thought, my previous bike was yellow and purple like LSU's colors. Maybe I should just ride that one for the next year...
So after yesterday's ride, I filled the tub up with ice cold water and endured the dreaded "ice bath." This brutal self-torture is almost worse than the actual workout, but the benefits border on miraculous. I soaked my aching legs for about 15 minutes, then hopped in the steaming hot shower. After the hot shower, I hopped back in the ice tub for another 15 minutes. The results speak for themselves. While I, of course, have some remnants of sore muscles, the stiffness and pain is much less substantial than it would be.
There wasn't much time for recovery as today's workout was an equally brutal 20 mile run. I wanted to get an early start so I braved it alone with my iPod and 2 Power Gels. As suspected, the first couple of miles were sluggish and a little "tweaky." My hamstrings and hip flexors were definitely making their presence known. I left from my house and did the Scenic Loop first, followed by the 10 mile Lady Bird Town Lake Trail Loop. I had to add 3 more miles at the end which I did on Lake Austin Blvd, Bonnie and on the O'Henry Track.
Once I got going, it turned into one heck of a good training run. My energy level was high and I spaced my power gels well. I started feeling really tired and dehydrated at Mile 18, but it would've been the time to take another gel anyway. As it was, I took a gel at Mile 6 and Mile 12. I completed the last 1.5 miles on the track across from my house so it was difficult making several loops and looking at my front door every time knowing that coffee was probably brewing!
This beast of a training week is now complete with over 18.5 hours of solid money into the IM Training Bank. Next week is a recovery week--yay!! Time to recharge...
Needless to say, I had another ice bath this morning after that 20 mile trek.
Here are the run details:
20 Miles 3:00:50 Avg Pace Overall: 9:02 (that's on target for a 4-hour marathon on very tired legs!!)
After a very intense week of training and a disappointing bike ride last weekend, I earned the redemption that I so desperately needed with a very strong 95-Mile bike ride. We rode an out and back from Austin to Johnson City and back. If that wasn't enough, we ended with one final loop on South Mopac to get us to the 95 mile mark. Johnson City is the home of President Lyndon B. Johnson. Did I mention that it's also in the area of Central Texas known as the HILL COUNTRY??? No joke...This ride was essentially a continuous roller coaster of hills. Some rolling, some steep, all very trying...The wind was blowing hard from the Southwest making the ride out much slower than the ride back.
All in all, I averaged 15.3 miles for the entire ride and it took me a little over 6 hours to complete with a serious negative split. The last 15 miles, I actually rode with Liz, Jim and some other dude who are faster than I am. I think they were starting to fade toward the end and I was finally catching them. I'm thrilled with how the bike rode today and I really felt the benefits of the indoor spin classes I've been attending. Seriously, I don't think I would've made it without those classes. My body also feels surprisingly well after being in a bike saddle for over 6 hours. My nutrition lasted through the ride, but I was definitely fading fast which probably means I need to eat more towards the end of the bike in order to have energy to start the run. I finished with a smile on my face but realized, "I have to do a freaking marathon after this?????" Wow....
I'm so happy to have completed this key workout and gain the ego boost that I've been needing on the bike. Like last week, there's no rest for the proud and weary because I've got to tackle a 20 mile run on Sunday morning.
Yes, this is the start of real Ironman training.
Nutrition: 3 small sweet potato pancakes pre-ride: about 400 calories bottle of water
During Ride: 1 bottle of Perpetuum with 3 scoops of powder-consumed this during the entire 6 hours 1 bottle of water with Nuun tablet-sipped for duration of ride 1 bottle of water--replaced with a bottle of gatorade at half way point
1 Power Gel 2.5 hours into ride 3 Clif Blocks at half way handful of fritos at half way 3 Clif Blocks at 4.5 hours into ride
Total Calories Burned according to Garmin: 4964 Total Calories Consumed: approximately 800-1000
Out to Johnson City: 42.49 miles 2:57:45 avg pace of 14.3 mph (wind and hills)
Back to Austin: 42.26 miles 2:39:59 avg pace of 15.9 mph (some tailwind benefit...hills benefit on the way back)
Last Lap: 9.01 miles 31:50 avg pace of 17 mph
Me in 1998 at my going away party just a few weeks before moving to Austin. I'm the one on the left who takes up 90% of the picture wearing thesweet acid-washed jean jacket.
Fast Forward almost ten years....
Just mere seconds away from being passed by super-stud James, but not without a fight...but definitely without the extra 50 pounds I carried around.
My Christmas Gift Presentation
As told by my loving and supportive husband.
“We all know Carrie gets out of the water last in most races, so when she hops on her bike, she’s going to need one of these to let people know she’s coming.”
My new bicycle horn
“And then, when she blazes past people on the bike,
we want everyone to see her bike license plate.”
She has to be comfortable for 112 miles (and I don't want to render her sterile), so I bought her a new gel seat for the bike.
“She obviously has to look good so I bought her a long sleeve jersey and some new cycling gloves.”
“Of course, when she finishes Ironman, we’ll get to celebrate with some Desiree Chocolate Port.”
My tri friends will understand the humor and irony of the Desiree wine.
“But first…she’s going to need one of these magazines in order to pick out her brand new set of racing wheels for the 2008 season”.