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~ Mamma Gina's Kitchen ~ |
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DIET Specifics:
Thurs: 3/21/02 WORKOUTS: Speed Skill Run 1:45; Anaerobic Endurance Swim 1:15RUN: Long Warm-up into 20sec/30+ strides on 5 minutes for 1 hour. DIET: (kinda normal) Pre-run: apple and orange snack 1: big bowl fruit salad lunch: HUGE salad with chicken, cucumbers, black olives and balsamic vinaigrette snack 2: orange snack 3: apple, 2 cups carrots dinner: HUGE bowl beef and broccoli stir fry NOTES: This was the evening where I went from thinking, "Maybe I'll throw in an extra long ride tomorrow for the week" to "Ok, GG, it's time to hammer the CRAP out of this week. See what you can come up with."
Friday: 3/22/02 WORKOUT: Endurance/LSD Ride 4:00+ RIDE: 75 miles (4:21:00) - DIET: Pre-ride: HUGE bowl of fruit snack 1: fruit bowl (hmm, 2 cups) snack 2: fruit bowl, 1/4c raw almonds dinner out at the Raccoon Lodge: sweet tater fries (mmmmmm), ENORMOUS cobb salad with balsamic dressing NOTES: This was kind of a breakthrough workout for me. Tried to stay aero for at least 90% of the ride and build into a Zn3 ride. Held up well until the last 4 miles and just totally fell to pieces. The yoga session at the pool while keeping time for G really helped.
Saturday: 3/23/02 WORKOUT: Bike 3:30ish, decided to bag the swim because G needed to test at Sauvie Island and I wanted to get in a solid threshold session on the bike. Ended up being a little more than "solid", more like "hammer" session. RIDE: 55 miles ending in a BT workout: 4 x 6mins with 2min rest intervals; 6 min = alternating 30sec big gear, 60 sec "normal"/90rpm gear maintaining Zone 4-5a HR - Jeff's Big Chainring Adventure Part II DIET: Pre-Ride: HUGE fruit bowl Dinner out (again): Took Scott in PDX's recommendation from last month and went to Sweetwaters Jamaican joint. Jerk chicken and a ton of veggies NOTES: This really ended up being a total smack session. Huge yoga session in the evening pulled me around for Sunday's run. So far, no HORRIBLE problems with sleeping/insomnia BY FAR!
Sunday: 3/24/02 WORKOUT: Endurance/LSD Run 2:15 RUN: For Portland folks: Barbur/Multnomah intersection down Barbur to Terwilliger, one mile at the Y track, back Terwilliger to Lewis & Clark College football field and a mile at that track. Not a great idea but the reason for the two miles on the different tracks: I was curious what kind of a mile pace I run during an LSD run in the hills. First mile was, which was at mile 7, 8:27. Second mile, which was at mile 8, 8:30. No real reason for doing that...just curious and seemed like a decent idea at the time. DIET: Pre-run: HUGE fruit bowl Lunch: Ma G's chicken salad (about 2 cups) on a spinach salad w/ balsamic vinaigrette and feta snack: fruit salad (2 cups) snack: 2 cups carrots and 2T PB Dinner: stir fry chicken w/ veggies NOTES: Still not too wiped and I'm fairly surprised, although sleep started getting a little weird. Very deep sleep cycles and intense dreams.
Monday: 3/25/02 WORKOUTS: Swim 1:00 SWIM: Endurance sub-T pace - Long warm-up, MS [800, 8x 100, 6 x 25 kicks] - as much bi-lateral as I could handle DIET: kind of grazed all day without actually eating at a "normal" time, whatever that means. PRO shake NOTES: Light day due to bike flat. Who would think that after having two flats last weekend that I'd get another. What kind of idiot goes for a ride and doesn't take a tube. THIS IDIOT!!! Totally crappy day. Still on hold with the firm in Bend. Also, a REALLY frustrating morning in the library working on the labor arbitration stuff. Just an all around crappy day. Oh great, is that indicative of the rest of spring break? Hope not.
Tuesday: 3/26/02 WORKOUTS: Run 1:00, Core 0:30, Plyometrics 0:30, Bike 1:30 RUN: Muscular Endurance LT session - Long Warm-up, 6 hills for 5mins at HR Zn 4-5a (RI: jog back down) CORE: immediately after run. I basically use Gordo's core work posted on his website. Something like this: 30 crunches w/ twist on Ma G's balance ball PLYOMETRICS: all sets with :45 rest interval: 10min spin BIKE: BT/TT session - 20min warm-up spin, 60min TT w/ HR Zn 4-5a, 10min spin cool-down DIET: Breakfast: PRO shake, fruit bowl, 1c granola NOTES: Wow, I didn't realize that bike session would wipe me out like that - really intense. Either that, or the week is catching up with me. Or the freaking LIBRARY is catching up with me. Another totally frustrating morning working on the labor arbitration research. The 1 - 1.5hr evening yoga sessions are really helping, I think.
Wednesday: 3/27/02 WORKOUTS: Swim 1:15, Bike 1:30 SWIM: 2500 yds - Long warm-up w/ drills and varied-speed swim, MS: 3 x (5 x 100) WEIGHTS: w-u: 10min spin BIKE: Force Hill ride long climbs - Hill session cut short by 45mins. Ma G had bike problems and had to get to the LBS before it closed. HUGE hills (West Hills of Portland) all seated to build hip strength. NOTES: Felt pretty toasted most of the day. For actual endurance athletes this week probably isn't HUGE volume but the intensity is up there for me at least, with the BT sessions all within three days of each other. I think it is 5 in 3 days. Feeling a little bit cranky. Some nerd started this "Anon" crap on TNO and I flew off the handle. Wish I hadn't, but oh well. But at least I got the labor arbitration project finished. Sleep is totally wacked out now. Crashing at 8:30. Waking up at 11 and thinking it is 3am. Sleep for 1hr and feel like it's 6, repeat until 4:30am.
Thursday: 3/28/02 WORKOUTS: Run 1:30, Core 0:30, Plyometrics 0:30, RUN: Muscular Endurance LT (20' @ Zn 4-5a) - BT: Barb-Y-Barb-Bertha-CapHwy-Home. Long warm-up (45mins) building to 20min Zn5 effort. OUCH. Didn't feel too bad. I'm guessing about 6:30/mi average. CORE: immediately after run (same as Tuesday) PLYOS: 2 x 50 Heavy Jump Rope BIKE: 46 miles of hills (supposedly "Easy Endurance Ride"...well I got the Endurance part ;-D). That is LOTS of hills for me, probably about 35 miles of steep ups and screamin' fast downs. Felt REALLY toasted afterwards but ate like a horse. One Clif Bar on CapHwy before picking up G. Two bottles water. Not enough food after the run hammer session this morning and the plyo session. Course [for those that care]: SprgGrd-Terwil (South Campus)-Terwil Y-Terwil-Taylors Fry-26th-Big Hill to CpHwy-Terwill-Barb-CapHwy-Mlt-(picked up GG)-SprgGrd-South Campus-Terwill-Y-Terwill-Home-Mlt-Ghome Rec Trail-Western (flat)-back home (rollers to gradual uphill) DIET: B-fast: PRO shake, fruit bowl, 1 1/4c granola NOTES: Long yoga session after dinner: Evening yoga helped out a TON. I felt real fatigue setting in today for the first time this week. Not too bad but enough to know that I might be in trouble with a race on Sat. I guess we'll see what happens...less-than-C priority, right? Yeah, right.
Friday: 3/29/02 WORKOUT: Swim 0:45, Brick 1:00 BRICK: Light warm-up Brick for tomorrow's Du (30min/30min - I don't know why this seems to work for me. It worked even before the marathon) SWIM: Mixed pace - 400 bi-lateral; 4 x 25 fast, 300 bi-lateral; 3 x 25 fast, 200 bi-lateral; 2 x 25 fast, 100 all out DIET Breakfast: PRO shake, fruit bowl NOTES: Still feeling ok. Woke up REALLY tired. First time the alarm woke me up all week. Took about 25 mins to WU on the bike. Run SUCKED for about a mile. After WU felt ok but slow. CRAP, hope that goes away for the race tomorrow. W/o felt good but came home, ate lunch and zonked out. Woke up and felt TOTALLY wiped after napping for only 20 minutes. From Journal: Hmm. Kind of a long week for someone that is not a true endurance athlete. Didn't I used to be a slow, fat center and shotput/discus weightman? Things have been interesting. I felt kind of bad all day yesterday. Just felt like "what am I doing out here. Shouldn't I be studying, working, or something?" Felt incredibly guilty that Gina so graciously is letting me screw around this week. I have a feeling that the bar exam is in the back of her mind and she's letting me blow off steam and enjoy my down time before all hell breaks loose. She really rocks. REALLY looking forward to this weekend with GG. Going to our first multisport race of the year. Tomorrow is gonna be A LOT of fun - always is with Ma G. I hope we can still get in that long ride on Sunday/Easter after church. That will be tons of fun with a huge FEED after.
Saturday: 3/30/02 First Duathlon: Spring Classic Duathlon NOTES from Journal: This race felt unusually good after such a high volume week. What a fun week. I'm so thankful that GG let me do what I did for my last spring break in law school! WOO HOOO!! I hope I didn't drive her nuts. NO aches, pains or injuries. REALLY pleased with that. I feel like I'm really wrapping up a solid week.
Sunday: 3/31/02 WORKOUTS: Bike 5:00+ BIKE: LSD 5hr ride with Ma G for 75 miles. I totally screwed up and under-estimated G's fatigue and LSD bike speed. 3.5 hrs ended up being 5. WOOPS. DIET: B-fast: HUGE Fruit bowl NOTES: Well, looks like a I made it through the week without injury or driving G absolutely nuts. I am ready for a recovery week. The week presented some mental challenges...asking myself "what am I DOING out here again?" For example, I wondered several times if I could make it through a mid-week three hour hill seated climbing session on the bike. G dropped me on most of the climbs. I just had nothing in my legs without getting out of the saddle. Overall, G and I had a great spring break, I think. Physically, I guess we'll see if I achieved some gains or not. It makes me wonder exactly how fast I could have gone at the Du without all of the muscular/threshold work all week. I really felt like I was able to smack the threshold sessions mid-week. I napped several afternoons for maybe 10-20 minutes. Lots and LOTS of stretching - at least after every run, ride and weight session for 15 mins plus the yoga stretching in the evenings. |