Two more workouts down! After that emotional meltdown on Tuesday, things have been going more smoothly, at least psychologically.
Yesterday was a run workout. I did it OYO (on your own) because of my WW meeting in the evening. Our coach had sent out a rather cryptic workout schedule with codes and numbers I didn’t fully understand. What he wrote was:
WARM UP: 10’ Easy jog with 4-5 x 10”-15” strides
T = Threshold pace = RPE 6-8. This is moderate to hard pace where conversation is possible but labored. Walk or jog very easy during the recovery interval.
R = Repetition pace = RPE 9-10. This is a near max effort. Focus on maintaining running form throughout the set. No recovery interval is given. Take as much rest as needed in order to perform the next repeat at the same high intensity.
Developing (400T, RI 200 + 200R) repeat 4x or (4’T, RI 2′ + 2’R) 4x
Fitness (400T, RI 200 + 200R) repeat 6x or (4’T, RI 2′ + 2’R) 6x
Competitive (400T, RI 200 + 200R) repeat 8x or (4’T, RI 2′ + 2’R) 8x
COOL DOWN: 5’-10’ Easy jog or walk
I’m not sure how YOU would interpret this, but what I did was: (at “developing level”) – warmup, then four minutes of Threshold Level, 2 minutes of Repetition Pace “near max effort,” 2 minutes of recovery (ie staggering/walking/trying not to throw up). Then repeated that 4x. Then cooldown.
I am getting a little more of an idea of how to figure out these RPE (Rate of Perceived Efforts). A “near max effort” is one thing to do for 20 seconds (a true sprint) and another thing to do for two entire minutes. I have to really pace myself. And it just feels sick. But I configured my Runkeeper to chime at all the intervals, and I did it. At the end I was REALLY wiped but felt quite proud of myself. And super sweaty.
Later I found out that I had interpreted the thing wrong. When coach Haakon interpreted his symbols into ENGLISH, he said it was:
4 minutes at Threshold pace (RPE 6-8), rest for 2 minutes
2 minutes at Repetition pace (RPE 9-10), rest as long as you need to in order to do next set at the same intensity and focus.
So I had left out the resting in between Threshold and Rep, and NEVER did the “rest as long as you need.” He said that he liked my workout and that should be called The Beast. 🙂 and that as long as I was not injured, it was “money in the bank.” You can see how this guy thinks.
Yesterday I coincidentally got a handwritten letter from Junior in the mail. I cannot even REMEMBER the last time I got a handwritten letter from ANYONE and so I treasured every word like it was a gold nugget. But my very favorite part was the end of the letter.
That pretty much made my day. There’s no way she (or anyone else) would have said this about me three years ago. It made me feel very awesome.
Today was bike/run day. I got to reunite with my workout buddy Lily, whom I had not seen in what felt like eons! We met up on the same mild hill trail that I did on Saturday.
Here we are before we set off.
We took off. The trail was very beautiful and cool and woodsy and not nearly as crowded as it had been on the weekend.
We went down the hill, then up the hill (puff puff) and it was very pleasing to have a nice easy hill on which to practice our gear switching. We were pretty psyched. THEN on the way up for the 2nd time, all of a sudden I felt this JERK! and my bike just STOPPED and I was flung to the ground. OUCH. My shoelace had gotten all wrapped up in the gear and well… ack.
This was a very unhappy moment for me. I was on the ground and it took forever to untangle my shoelace and nurse my wounds (both legs) and regain my confidence. Lily was very nice and walked with me for a little bit. Of course it brought back all sorts of PTSD re my bike accident, and I started muttering internally about how much I HATE BICYCLES because they are dangerous nasty beasts that can hurt you and get you killed.
So eventually I calmed down and we resumed going up the hill and it went fine. I know it was my FAULT for wearing running shoes with long laces. Mr. McBody had warned me about this (wagging finger and all) on Saturday and I was also dreading the “I told you so” speech when I got home. Bleah. But I got over it and we finished the ride, which all in all had been a success.
Then we RAN! It wasn’t a long run, but we ran down the hill and then up the hill. When we were done we felt like we’d definitely accomplished something. This was our first OYO multi-sport workout. Coach says we need to get used to doing a couple things at once. Okay.
Tomorrow is swim day. I am actually looking forward to it.
August 4, 2011 at 11:39 pm
Awwwwww – dang laces! That hasn’t happened to me yet, but I did bloody up my shin on the pedal (BF+ doesn’t like for me to admit that – ha!) – but it’s the truth. I’m so proud of you! Those running trainings sound really hard! Keep up the good work – xoxox
August 4, 2011 at 11:42 pm
You are awesome. I hope you know that.
August 5, 2011 at 6:39 am
I love your face.
I even adore your battle wounds.
you really are INSPIRING me Susan.
now if I could just get this BACK totally healed Id be all set 🙂
August 5, 2011 at 9:49 am
Hi Susan! I think this is my first time visiting your blog 🙂 Love that your coach called you the beast. Your post inspired me to start my day with that in mind!
August 5, 2011 at 12:29 pm
I just can’t believe how amazing you are. I wish you could see me, sitting here at my computer with my mouth all slack-jawed in awe of you. Wow wow wow!
Maybe now that you have fallen and it didn’t kill you, biking will be a smidge easier?