>> Monday, April 11, 2011
I FINALLY feel like I'm starting to get back into a bit of a rhythm. My heel is far from 100%, but it's been letting me build up some endurance. After a lack-luster March, the first 10 days of April looked like this:
Yes, only 2 swims over those 10 days. That's not great. I had a (slow) tempo solo-swim on the 6th, and then a good butt-kicking swim with Julia on the 8th. I did 3,100 with Julia, and around 1,100 of that was pulling! Here's Julia and I post-swim:
I'm REALLY happy with my biking over the last 10 days! The first 10 day of April contained my first 3 outdoor rides!
- The first ride was my favorite 15.5 mile loop that I posted about last Monday.
- The second ride was a LONG ride (for me, for this time of year) of 34 miles on Friday.
- The third ride was that same 15.5 mile loop, only I did some intervals.
On Friday, I wanted to go long. So I just wandered around St. Paul and nearby suburbs. I crossed the Mississippi on I35. The flooding was CRAZY. Here's the yacht club under water from the bridge:
Then I hit the Big River Trail. Here's more flooding - I USUALLY like to ride down that road that goes under the RR bridge:
Before continuing down the trail
Ice and snow on the trail under the 494 bridge - I had to dismount to cross
Still snow along Big River Trail, but I was in shorts
It was a good ass-kicking. I needed that. I ended up logging 34.22 miles that looked like this:
- A: Downhill for a few miles, then up over the bridge, then down along the river: 18.7 mph average
- B: Long, gentle uphill, crossed icy lump (seen in the photo), and uphill to my turn-around at Pilot Knob Rd (far southern point): 18.0 mph average
- C: Down gentle downhill, up steep hill, across bridge, and down Shepard Trail to Downtown St. Paul: 18.3 mph average
- D: Realizing I'm bonking at the northern most part of the ride, after a lot of street riding: 17.8 mph average
- E: More street riding after serious bonk, up the hill by the Cathedral: 17.3 mph average
- Down Summit Ave to home: 17.2 mph average for the 34.22 mile ride. Ouch. Ego blow. But a necessary one.
Kermit (my cat) licked the salt off my arm once I got home:
Arm hair styled by Kermit
Then yesterday, I did some short intervals on a 15.5 mile ride. When I started out, my legs felt GREAT, so I think all the protein 2 days before had helped! I warmed up for a few minutes, and then did 5 x 3:00 intervals with 3:00 of easy-to-moderate spinning between. I tried to keep track of what I did:
- 0.97 miles (into the wind).
- 1.08 miles (ending on better roads).
- 1.13 miles (lots of technical turns going under 35 at high speeds).
- 1.20 miles (starting at the bottom of the hill just before Randolf, ending just past Smith Bridge with a long, slow downhill).
- 0.63 miles (starting by Smith, ending about 0:40 past the top of Ramsey Hill).
That means I averaged 24 mph during my "farthest" interval, and I averaged under 13 mph during my "shortest" interval (over half that interval was going up a steep hill in my granny gear).
I REALLY liked this workout! I snapped a photo once I got into the house when I was all sweaty:
So 65 miles on the bike in just over a week is nice for me (and for this time of the year). I need to keep that up for a few weeks!
Yes, all these runs were pretty short. But I'm trying to build my heel back up so I'm ready to go for multi-sport season. I'm using the exercises and tips (that I wrote about in my last post) from my new PT.
Tuesday was a 5 miler, and that was my longest run since my half marathon at the end of January. It was a "test," and my heel held up! (It was a pretty easy pace.)
And Saturday (between my long ride on Friday and my interval ride on Sunday), I "tested" my heel with a little speed. I warmed up for 1.5 miles, and then I did the next 3 miles in 19:00!! (6:30, 6:24, and 6:04.) I did NOT go "all out," but I just tried to keep it strong and hold good form.
And then my cats got cozy with my stanky shoes post-run:
(Oh, and notice Friday was my first 2-a-day in 5 months!!)
OK, now back to my PT exercises from my last post..... ;)