Vineman Week Ten

6/20-6/26

This week didn't go quite as planned and I was admittedly a little disappointed, but what's done is done so it does no good to dwell! While I still managed to get in a few runs, I missed a swim workout and totally failed on the bike this week, logging just one measly ride : / I guess you win some, you lose some. This week also marked our first forays into triple digit heat, which most definitely played a role in my less-than-stellar workouts. No me gusta. The highlight this week, however, was easily getting to volunteer for the Western States 100 Mile Endurance Run (I'll have a full recap up soon). I literally stayed up all night at our aid station at mile 73 and was thoroughly inspired and moved by all the incredible runners on their epic 100 mile journeys. The best part, however, was getting to see my coworker, Diane, come through just before we left. She went on to finish with 9 minutes to spare, and I couldn't be more proud. Congrats to all finishers out there this weekend! This one may or may not now be on my list ; )

Monday
rest.

Tuesday

bike: 21 mi, avg 17.8 mph.

Quick pinky update: Saw my sports chiro this morning and didn't get very good news about my hand. My ring finger is now drifting and has lost a bit of motor control, and the hand as a whole is slightly weakened. According to the doc, my ulnar nerve is compressed somewhere, and the decrease in motor use has now lead to slight muscle atrophy in my hand. I have plans to see him again when I get back from vacation, and there is now a good chance I'll have to go see a medical doc for further assessment/treatment. Although it's become worse since I first noticed the problem, it seems to have hit a plateau. It doesn't get any worse after rides, but it also doesn't improve after a few days off from riding. My narrower (and hopefully better fitting) handlebars finally came in, so now it's just a matter of installing them, which I hope to do soon. Hopefully that will at least help prevent it from getting any worse!

Ok, now on to the workout. Despite being stupid hot (101 degrees, aka stay inside weather) I had the day off and knew I needed to take advantage of it. Initially I thought of doing a long ride, but that sounded miserable in the heat, so I compromised and decided a double workout would give me the most bang for my buck, and figured that a nice cool swim would feel great after a hot ride. I hit my usual route but surprisingly was able to keep up a pretty good speed.

swim: 1,800 yds, 45 min.

• warm-up: 200
• repeated twice:
• 50-50
• 50-100
• 50-150
• 50-200
• cool-down: 200 (100 w/ pb)

After the ride this swim was much anticipated, but much to my dismay, the water was as warm as bathwater! Not quite as refreshing as I'd hoped, but still better than a ride or run. I kept the workout a little shorter than originally planned because I had plans that night, but was happy I hit the pool nonetheless.

Wednesday

run: 4 mi, 8:40 avg pace.

This was a craaazy long day at work (like 9am-9pm...gross), but I had a split shift so I decided to fit in a run. Only problem was that it was smack in the middle of the day and it was like 98 degrees outside. I figured I would just see how I felt and cut it short if I needed to. I ran to the Capitol for a couple laps around the park, and about one mile I started to feel it. I tried to slow down, but my legs wanted to go faster for some reason, and the heat quickly wore me down. I managed to squeeze out 4 miles, but I was most definitely pooped after. Even a cold shower couldn't cool me down!

That evening my work hosted the Western States Trail Summit with ultra studs Geoff Roes, Kilian Jornet, and Liza Howard, so it was well worth the late night.

(l to r) Liza, Kilian, and Geoff

Thursday

swim: 2,500 yd, 60 min.

• warm-up: 200
• 4x50 (on the 1:05)
• 100 w/ pb
• 2x100 (on the 2:15)
• 100 w/ pb
• repeated twice:
• 50-50
• 50-100
• 50-150
• 50-200
• cool-down: 300 (200 w/ pb)

After the unpleasantly warm swim on Monday, I arrived to the pool to find it not only cold, but overflowing! It was so full that when I slid in a huge wave of water splashed out. I also happened to snag a lane by a "jet" that was the source of the new chilled water, and apparently the pool wasn't full enough because it continued to pump icy water into the pool during my entire swim! This meant that on every lap I had to swim through a freezing cold patch of water...not the most pleasant, but it certainly kept me alert! I've reduced my interval times for 100s from 2:20 to 2:15 since I've found that lately it seems like too much rest, which is hopefully a sign that I'm improving. Finished the longer workout on a hot evening and felt great!

Friday

run: 6 mi, 9:28 avg pace.

I stayed home from work because I woke up feeling nauseous and crappy in general. Was going to take the day off from working out, too, but I felt a bit better in the evening and figured I'd try a run. I hoped for 8, but could only eek out 6. My stomach was not better and was all crampy and nauseous during the entire run. I got slower with every mile, had to stop a few times, but I finished and was able to relax the rest of the night.

Saturday

run: 5.8 mi, 15:24 avg pace.

This day looked like it was going to end up being another unplanned rest day until I got in an unanticipated run/hike while volunteering at Western States. Our aid station at Ford's Bar isn't the easiest to get to, and requires about a 2.5 mile hike in on dirt trails. I brought along my Garmin just in case we ended up running a bit, and I'm glad I did! My coworker Crystal and I were able to run most of the way down (with a little extra mileage after getting a bit lost), in the dark no less. Despite having headlamps it was a little scary, and parts of the trail were really steep, but we made it in one piece with no rolled ankles : )

Six hours later (yes, at 3:30am) we began the hike back out. I wish I could call it a run, but even walking (heck, moving forward at all) was a challenge in many sections. Somehow it didn't seem so bad when we were barreling down it ; ) It was literally uphill for 2.5 miles, in the middle of the night, in the middle of nowhere, in the middle of the dark. We ended up with just under 6 miles, and while they weren't all running, they were in fact harder...does that mean I get extra points? In all seriousness, though, I was really sore the next day, holy cow! But wait a minute, I probably shouldn't be complaining considering everything the WS runners endured so I guess I'll go ahead and shut up : )

elevation profile...no joke.

  

Sunday

rest.
I had the best intentions to use my free evening for a workout, but after the all nighter I ended up sleeping all day. Whoops : /

Totals:
swim - 4,300 yards
bike - 21 miles
run - 15.8 miles