Sunday, July 19, 2009

Longest Ride

This has been a great week of training. I made all my workouts throughout the week and this weekend Zach and I did a long bike ride of nearly 70 miles! This was a big step up from our previous rides but I didn't really think it was that much more difficult. It ended up being a pretty big week and I'm feeling strong. Also this weekend my friend Elizabeth was visiting from the Bay Area so she rode along with me on my ride today. We also went to a Beaver's game (minor league baseball) game and went out for sushi and had a ton of fun. Here is a summary of the workouts including a little more detail on the bike ride:

Monday: Off
Still a little sore from the race so we didn't even go to the gym for weights. Instead, we went for an easy hike up in Forest Park for about an hour. We decided to come back and run the trail later in the week.

Tuesday: Run
8.0 miles/1:12:10/9:01 average pace
Easy run up on the Leif Erickson trail in Forest Park. I was feeling a little blah all day at work and the trail run was exactly what I needed.

Tuesday: Swim
2150 yards/1:00
Masters

Wednesday: Bike
1:00/spin class
With Alisa.

Wednesday: Run
2.0 miles/16:22/8:11 average pace
Brick run after spin class around the neighborhood. It was really hot and my legs were a little tired so I didn't run as hard as I usually do. Still a great run.

Wednesday: Swim
1800 yards/38:20
OWS at Klineline Pond with Zach and Alisa. We did 3 loops around the pond, which was a first for me. It was fun! My goggles were leaking which was frustrating. They are pretty old so I tossed them and busted out a new pair (I have a stash) for the next time. I was super proud of Alisa, it was her first open water swim in a while and she did great! She's a very strong swimmer and really helped motivate me. :)

Thursday: Bike
14.7 miles/58:16/15.2 MPH
Hot windy solo ride on the Springwater trail.

Thursday: Swim
2400 yards/1:00
Masters. We did some long sets with little rest so I was able to get in a lot of yards.

Friday: Run
5.0 miles/49:55/9:59 average pace
Trail run on the Maclay and Wildwood trails in Forest Park. It completely kicked my ass. We were running really hard and I thought we were going pretty fast, including the mile that came in at 11:10. Yikes! My gps showed we were about 700 feet higher at the turnaround 2.5 miles in, but it was up and down, so more elevation gain than that overall. It was beautiful though and very fun. I figured since it is so hard that it has to be a great workout, so we're going to try to do it again soon.

Saturday: Bike
67.6 miles/4:44:00/14.2 MPH
We got a really early start since my friend was visiting and we didn't want to leave her waiting for half the day. We started about 7:00 and rode from home down River Road along the Willamette and then along the Clackamas Rivers. There were quite a few climbs with the biggest one coming at mile 45. It was awesome. I was really glad I'd paced myself because I felt strong right up to the end. This was a big step up from our previous rides- we hadn't even hit 50 miles yet. Kind of crazy, but it was no problem. We used our new rear bottle cages that mount on the seat post and that was so nice since there weren't many places to refill. I drank a bottle of Perpeteum and a bottle of Heed, plus I ate a Bonk Breaker bar and drank a couple bottles of water too. It seemed to be enough. I not only felt good for the whole ride but even had enough energy to go out for sushi and drinks with Elizabeth and Zach. Sure, I was in bed by 11:00 but what can you do.

Sunday: Run
8.0 miles/1:10:20/8:48 average pace
Elizabeth rode my mtn bike along with me as I ran and even carried some water. We had a great conversation and caught up (we used to work together) and the time flew by. My legs felt surprisingly good considering the crazy long ride the day before (and a minor hangover). After the ride we went to lunch at Henry's and then went to see a Portland Beavers game at PGE Park. It was a great weekend and I'm really glad I got in both my long workouts and quality time with my friend. I have to say I'm pretty exhausted tonight though. I'm glad tomorrow is an off day.

Totals for the week:

swim: 2:45 (6300 yards)
bike: 6:45 (82.3 miles plus one spin class)
run: 3:30 (23 miles)

total: 12:55

Picture time! Some shots of us out with Elizabeth and then a couple from the baseball game. Thanks so much for reading and have a great week. :)
















20 comments:

D10 said...

Nice ride! I think there are going to many more longest ride posts. I think the main thing is that you are feeling strong as the schedule builds. Keep working hard and having fun too!

N.D. said...

Wow, that is a crazy long ride! Right now I can't picture it, but I remember when 10 miles running seemed like a stretch. Maybe when I start riding, I could do that. Great job!

Susan said...

What an awesome week of training! I can't imagine being on a bike for 4+ hours. I think it's very acceptable to go to bed at 11 after a hard week of training, especially when you got out to play hard too!

Kelly said...

Go Beavs! I went to a game the last time I was there. SO much fun. Do you guys ever go to the Timbers games? (soccer)...My sister does and says those are fantastic.

Fun times. Looks like you got some great workouts in. yay for a good week.

the gazelle said...

those are some great workouts! You are such an inspiration - I'll have to tell Brad about that ride - he's always looking for new routes for his long rides.

I hope the spiders weren't as active Friday when you were on the trails! That is a super tough section in Forest Park! The elevation climb is ridiculous!

Can't wait for our 7/29 OWS!

Alisa said...

Yay! Lots of great workouts there. I'm glad I was there for part of Wednesday's! I had such a great time. I told Amy we should go out there on 7/29, if you're wondering what her comment was all about. If you would want to try somewhere else, that'd be fun too. I can drive us wherever we go since you guys drove last time too.

You are very inspiring. In fact, I was re-reading (I'm a nerd) some of your old Tri plans. I think I may use one a modified version of one of them =).

Sad, I won't see you this week. NEXT week for SURE! Maybe I could ride to downtown and we could do a springwater ride or something sometime, my speed is getting faster =).

Jo Lynn said...

Hey, you went to a baseball game! How fun. That's a pretty long bike ride, wow. Good job.

Thanks for sharing your pictures. ;)

kristen said...

I love reading about your workouts. your so inspiring. I'm very impressed by the jump in mileage and you obviously handled it like a pro. Very cool.

Sounds like a great weekend too. Cute top btw.

aron said...

awesome job jen!! that is a long way on a bike! keep up the awesome training :)

kelsalynn said...

Your rest day is an hour-long hike. You realize you're crazy right?

Just making sure!

Your week was awesome- keep it up!!!

Marathon Maritza said...

WOW! Excellent ride!!!! You are doing so awesome on your workouts...rock it, girl! Go go go!

Also, I'm a little jealous. You should not be having fun with any houseguests besides me. WTF.

Cindy said...

holy crap, girl! i will tell my husband about that ride--is it on trafficked roads? he's always looking for good places to ride. the hills around our house are ridiculous--good training, i guess, but an area with a little of everything would be great. nice job!

Special K said...

You put my measly workouts to shame! Especially your biking rides. I juust started that since my foot injury!
http://thespecialktreatment.wordpress.com/2009/07/20/k-cravings-what-nourishes-you/

ShirleyPerly said...

AWESOME job on your workouts!!

Very impressive to see you knock out ~70 miles and the 8-miler the next day with no problem. That has got to be a great confidence builder. And glad you were still able to spend quality time with your friend. I know that is hard to do when training for an ironman!

Sarah said...

Your bike ride is INSANE! Did I mention that yet - completely CRAZY! haha. Just kidding - sounds like fun and you kicked butt!

I think I really like that yellow top / dress you are wearing in the photos. Very cute neckline!

And for beer fest - um, what day are you going, because that could definitely be a great option for hanging out with you guys!

Ewen said...

What can I do? I'd be in bed by 8 if I'd ridden 108ks. But then I haven't got your staying power. No, I take that back - I couldn't ride that far in the first place!

Next thing you'll be signing up for a stage in the TdF.

kelsalynn said...

I could tell by the elevation- my breathing was a little harder than it should have been on that hike. I figured it was from the elevation. Michael seemed less affected by it though- I wonder if it has something to do with his V02 max being so high. Thanks for the comment!

KK said...

Great workouts and great friend time-the perfect balance :). Seems like your nutrition on the long ride was spot on too-how'd you know how to do that? I may need some counseling from you on that...Anyway I don't remember if I ever told you about how hard I laughed when I read your comment from my last race report. OMG-the lock of hair bit was the funniest thing I have ever read. You are so funny...and athletic, charming, nice, smart...geez-Zach sure lucked out! Great job-you are going to crush that IM come November!

Emily said...
This comment has been removed by the author.
Amy said...

Nice ride! You always follow up your posts with the be photos, too!