The week is going pretty well for training. Last week's breakfast ride wasn't too good, and after some days off around it and pondering why I was having such a rough go at all workouts, I figured I'm low on iron again. It happens now and then, and it makes sense that since I've ramped up training I may need some supplements. So I'm taking some iron pills I've had from before and am also tracking my food nutrition carefully to see that I'm getting a good balance of everything.
I do think I'm feeling better already. Restless legs have gone away, heart flutters have gone away, and I feel I have more energy. So that's a good sign!
Monday I swam easy at lunch and ran in the evening. It was on this icky run where I figured out maybe I'm having iron issues again. Tuesday I biked on the trainer, mostly just keeping a steady pace. Wednesday I swam. Instead of running that evening, I decided I'd do a brick Thursday. So yesterday after work I set my bike up on the trainer and did my first brick exercise of this training season.
I had read on Steve In A Speedo's site about a pretty killer workout he learned about at a duathlon clinic. He said it was great for sprint tri preparation as well as for duathlons, and believed it was great for getting your legs used to pushing when tired. Here's how it flows:
- 10 minute warmup on the bike with a couple pickups
- Run a mile, pushing
- 9:30 on the bike, alternating 30 seconds hard with 30 seconds easy
- Run a mile, pushing
- 9:30 on the bike, alternating 30 seconds hard with 30 seconds easy
- Run a mile, pushing
- 9:30 on the bike, alternating 30 seconds hard with 30 seconds easy
So I put some music on, hopped on my bike and warmed up.
The first running mile was all eager beaver and I did it in 8:56. For the bike, it was hard to know how much I should push at first. What gear, speedy legs, etc. I tried to find something that got my heart rate to spike and legs to burn, so I was ready for the 30 seconds of easy spinning. I rode each bike session for 10 minutes.
Second mile was 9:25, but I stopped half way. I went out too fast and would have slogged back, so I caught my breath. More biking...I learned that I needed about a minute to get my legs ready to spin again. The first 30 I took easy and on that first 30 of pushing, it was pretty slow :) But by the next one I was back on it.
Last mile I tried to be more realistic and pace myself better. I pushed as best as I could and managed a 9:47. My legs were screaming! I decided I was done. It had been an hour and I was happy with the effort. It was a great workout. And I can see how it will get better for sure. Next time I'll do the last bike part as well. And I can up the pushing for sure. I didn't want to go crazy, not knowing what the workout would actually feel like later.
We'll see how I recover, but I think I will do this workout each week leading up to the race. I'm feeling good so far!
Showing posts with label swimming. Show all posts
Showing posts with label swimming. Show all posts
Friday, August 8, 2014
Friday, July 11, 2014
Mile Swim and Some Sunning
After finishing up a block of work Thursday, I took a long lunch break and went to the Y to swim. I figured I was about due for another long swim, and the weather was really nice.
I decided I'd try more of the "yards on time" intervals. For the first two 400 blocks, I did 100s on 2:30. I'd get done around 2:15, and then rest the remainder until it was time to go again. For the next 400, I did whatever I wanted for the 100s, resting as needed. Threw some breast stroke in there (or my version of it, anyway). For the last 400, I did 50s on 1:15. That was getting rough for the breathing. I may have done 200 and then took a break before the last 200.
After that I laid outside some. It was nice and relaxing.
I decided I'd try more of the "yards on time" intervals. For the first two 400 blocks, I did 100s on 2:30. I'd get done around 2:15, and then rest the remainder until it was time to go again. For the next 400, I did whatever I wanted for the 100s, resting as needed. Threw some breast stroke in there (or my version of it, anyway). For the last 400, I did 50s on 1:15. That was getting rough for the breathing. I may have done 200 and then took a break before the last 200.
After that I laid outside some. It was nice and relaxing.
Tuesday, July 8, 2014
Outdoor swimming at the YMCA
I am now a YMCA member.
Got my 20% off per month via the friend referral and did a short swim this afternoon right after lunch! :) I'm looking forward to being outside swimming. Man, it's so different and much more enjoyable.
I didn't have much time thanks to my 2 hours at the Apple store this morning, but I decided I'd do a quick 800. I did 400 as I pleased, taking some breaks. Then I did 400 on 1:15. I think that's how you say it? I'm very slow swimming. I can do a 50 anywhere around :57 or 1:03. I think most people do 100 around 1:20. I saw something last night that talked about starting each interval at a certain measure of time. So if I can muster a minute for 50 yards, then I would have about 15 seconds of rest before I'd start again. That way you stay working and consistent, not taking too long of breaks.
I think it worked well. I really need to remember to focus on pulling rather than kicking. It's amazing how little you need to kick with swimming. And, over-kicking makes me completely unable to breathe. I found the pull buoys and kick boards on my way out of the pool. They are in the indoor pool area, which is right off the outdoor pool.
I stuck my foot in the indoor pool water...it felt like bath water!
I have not one pool but apparently 3 pools to choose from. The schedules look kinda complicated. But it looks like every afternoon is all mine to swim outside. And maybe some sunbathing too.
Got my 20% off per month via the friend referral and did a short swim this afternoon right after lunch! :) I'm looking forward to being outside swimming. Man, it's so different and much more enjoyable.
I didn't have much time thanks to my 2 hours at the Apple store this morning, but I decided I'd do a quick 800. I did 400 as I pleased, taking some breaks. Then I did 400 on 1:15. I think that's how you say it? I'm very slow swimming. I can do a 50 anywhere around :57 or 1:03. I think most people do 100 around 1:20. I saw something last night that talked about starting each interval at a certain measure of time. So if I can muster a minute for 50 yards, then I would have about 15 seconds of rest before I'd start again. That way you stay working and consistent, not taking too long of breaks.
I think it worked well. I really need to remember to focus on pulling rather than kicking. It's amazing how little you need to kick with swimming. And, over-kicking makes me completely unable to breathe. I found the pull buoys and kick boards on my way out of the pool. They are in the indoor pool area, which is right off the outdoor pool.
I stuck my foot in the indoor pool water...it felt like bath water!
I have not one pool but apparently 3 pools to choose from. The schedules look kinda complicated. But it looks like every afternoon is all mine to swim outside. And maybe some sunbathing too.
Monday, July 7, 2014
Some running, some disc golf and a one mile swim.
July is off to a good start with training. On Tuesday the 1st, I ran 2.5 miles in the morning, trying to loosen up my very very tight hamstrings. I weeded a couple days and that always gets them. Then later I swam what has become my usual 800-1000 yards at the Community Center. It was fine, nothing spectacular. Oh swimming.
On the 2nd, Wednesday, I walked the 2.5 mile loop in the morning. The temperatures had cooled and it was pretty nice out. Again I was trying to loosen up the legs because later that evening I wanted to run the free 5K that Roncker's holds in Loveland on the south side of the trail. I wasn't sure if I'd be able to really run, or just jog and just elevate my heart rate for a bit. Turns out, I ran faster than I've ran in months, and completely blew my mind. I ran a 9:30 pace. I don't know how it happened, having been struggling with 10:30 10:45...even 11 pace some days. I guess my only explanation is that I just got past the break in phase with getting back into training. Whoopee!
Thursday I took the day off. With friends coming into town, I was very ready to have some fun and do some triathlon workouts with Erika. Those of us who weren't working went disc golfing at a newer local course. It was fun. However, I got suddenly sick, and after 3 holes of chills, cramps and sweating, my body finally gave me no choice in the matter and I had to poo in the woods. Like a bear. It was pretty funny, gross and unbelievable all at the same time. And yay for carrying disc golf towels, but I'm going to pack some bio-degradable tp in my disc golf bag for the future. Oy.
Friday the 4th was another breakthrough workout day. In the morning, I just went on an easy run, not quite knowing what we'd do the rest of the day. Erika wanted to go swimming, and belongs to the Y, so we went to the Blue Ash Y (me as a guest) where they have an outdoor pool. I swam laps outside and it was fantastic! I also swam a mile!! Erika wanted to do a mile, and I said "sure" thinking I'd just kill time floating or something after I was exhausted with however far I could go...but I just kept going. I can't believe I swam that far! I have been doing 800s and feeling like, yep that's all I got today, folks. I don't know if it was the sun or maybe having someone to work out with. Whatever it was, it was terrific and I'm so happy and relieved about my swimming abilities right now.
Saturday we went canoeing down the Little Miami for 9 miles with some friends, though probably 6 of those 9 were just floating. It was a little strange. I get the leisurely canoe trip thing, but it felt strange to be so inefficient. I was kind of bored almost.
Sunday I didn't do anything too physical, but did go on a 72 mile motorcycle ride which was pretty fun. And it was with my old motorcycle! The guy I sold it too is a new rider, so we did a ride that I think is pretty fun from this area, and has some good things to practice. G followed in his miata, though I'm sure at the cautious new rider speeds we were going, it wasn't too fun for him. We stopped for brunch in Waynesville. It was great to finally get out on the motorcycle again...the weekend was so nice. I was itching to go and could have gone another 72 miles no problem.
So that was the long weekend! Very fun-filled!
I'm in the process of getting a membership to the Y. The swim with Erika couldn't have come at a better time. I'm losing my free membership at the Community Center because G's company changed insurance providers again. So that benefit is gone. While waiting for her to finish getting ready after we swam, I saw a "member referral" process sign in the lobby. So, price-wise, the Y is going to be the cheapest place with some friends giving me a referral. Plus, I can't believe how awesome that outdoor pool experience was. I'm going to sign up tomorrow after an appointment at the Apple store to fix my phone and hopefully fonts on my computer.
Sooooooo, that was a long winded update for a very full week... And now on to this week.
Tonight, I biked after work for an hour. I wanted to try to find some decent hills around the house that I could maybe do hill repeats on, but no luck. However, it was crazy windy. A storm was blowing over the entire time and pedaling down hill was still kinda rough. So even though I found no hills, pushing through the wind certainly made for a good workout. I forgot my water bottle though, which was annoying. Today I also started doing planks. Erika was talking about how they've benefited her training, and I've known for a long time now that I should start doing some strength stuff. So here's my weak starting point: 30 sec. I am doing the kind where you're on your hands and the kind where you're on your elbows/forearms. I don't know which is better, so I'm just going to do both. Seems like the elbow version is a bit harder. I did 4 sets today, each 30 sec. WEAK!!!
Tomorrow I plan to run a little in the morning and then swim around lunch. It probably won't be outside if the rain is all rainy.
Whooo this was a book. I need to update more often...and start drawing again!
Friday, February 21, 2014
Dear Swimming...
I decided it was time to get back to swimming today. For one thing, my morning was free. For a second thing, I haven't swam in quite some time, since two Fridays ago actually. So it had been two weeks, and it was time to get back to it. But in that time off, I've had some swimming reflection and decided I have something to say.
ahem.
Dear Swimming,
Hi. I know it's been awhile. Two weeks to be exact. I'm sorry about that, but I needed some space. You were getting kind of clingy (or maybe that was just my suit). I'm not saying you pushed me away, but, I just needed to have some time with my pals Running and Cycling. Turns out Cycling wasn't really available, but Running and I have had some nice talks.
It wasn't you, it was me.
It's no secret I'm just not that good at you. I'm not that good at running or biking either. But I've gotten pretty comfortable with those activities and where I fit with them. Of course I'm always trying to get better, and I do beat myself up about things now and then. I get down that I can train so hard and still be slower in a 5K than a 90-year-old smoker carrying a large bear on her back while pushing a baby jogger filled with sacks of potatoes. Uphill. And I get frustrated that I can't run with people because I'm not fast enough to keep up. But, I keep doing it for many reasons, but mostly because I like it. For cycling, I feel like I have potential and I love it. My abilities aren't so far off from others', and that makes it pretty exciting.
And then, there was you.
I didn't know anything about you when I attempted my first triathlon last year. I had dabbled in the pool a couple times, but didn't know how to swim properly. I watched YouTube videos about you and read articles on triathlon websites. I learned some drills and became friends with the pull buoy. I increased my number of days with you and finally started to see some small progress. And now, looking back to where I started, I realize I have made a lot of progress. Even from September of last year when I did my first swim-in-a-lake triathlon, I have made progress. I mean, I haven't choked on water in the middle of a set in like 5 weeks.
You have made me stronger. You have helped my breathing and asthma (it seems). You have given me something to do when I can't do running and biking. And, most importantly, you have introduced me to all your senior friends at the community center who are perfectly content with floating on their backs...and always have a smile for me.
And so, after some chatting with Running, I realized I like you a lot. I just hadn't been looking at you through the right pair of goggles.
- cymbal crash -
You and I...we work. And I'm going to stop trying to make you something you're not (Running or Cycling) and appreciate you for what you are (terrible terrible Swimming). And, I'll also appreciate me for where I fit with you now. I look forward to our future together!
Much love,
Steph
ahem.
Dear Swimming,
Hi. I know it's been awhile. Two weeks to be exact. I'm sorry about that, but I needed some space. You were getting kind of clingy (or maybe that was just my suit). I'm not saying you pushed me away, but, I just needed to have some time with my pals Running and Cycling. Turns out Cycling wasn't really available, but Running and I have had some nice talks.
It wasn't you, it was me.
It's no secret I'm just not that good at you. I'm not that good at running or biking either. But I've gotten pretty comfortable with those activities and where I fit with them. Of course I'm always trying to get better, and I do beat myself up about things now and then. I get down that I can train so hard and still be slower in a 5K than a 90-year-old smoker carrying a large bear on her back while pushing a baby jogger filled with sacks of potatoes. Uphill. And I get frustrated that I can't run with people because I'm not fast enough to keep up. But, I keep doing it for many reasons, but mostly because I like it. For cycling, I feel like I have potential and I love it. My abilities aren't so far off from others', and that makes it pretty exciting.
And then, there was you.
I didn't know anything about you when I attempted my first triathlon last year. I had dabbled in the pool a couple times, but didn't know how to swim properly. I watched YouTube videos about you and read articles on triathlon websites. I learned some drills and became friends with the pull buoy. I increased my number of days with you and finally started to see some small progress. And now, looking back to where I started, I realize I have made a lot of progress. Even from September of last year when I did my first swim-in-a-lake triathlon, I have made progress. I mean, I haven't choked on water in the middle of a set in like 5 weeks.
You have made me stronger. You have helped my breathing and asthma (it seems). You have given me something to do when I can't do running and biking. And, most importantly, you have introduced me to all your senior friends at the community center who are perfectly content with floating on their backs...and always have a smile for me.
And so, after some chatting with Running, I realized I like you a lot. I just hadn't been looking at you through the right pair of goggles.
- cymbal crash -
You and I...we work. And I'm going to stop trying to make you something you're not (Running or Cycling) and appreciate you for what you are (terrible terrible Swimming). And, I'll also appreciate me for where I fit with you now. I look forward to our future together!
Much love,
Steph
Wednesday, January 29, 2014
It's Been Cold
Alright. Back to things. January has been cold. I am always cold except when I'm 1) in the shower, 2) sleeping, or (godforbid) 3) running on the indoor track at the Community Center.
I've been getting back to swimming pretty well, except for this week because I hurt my back. Some time in the middle of the night on Sunday, I moved and tweaked a muscle. It got worse and worse and eventually started to spasm. Luckily, having been through this before, I called a massage center and got a quick deep tissue massage that helped. It's still sore in certain positions, but no spasming. Maybe I'm chronically dehydrated and that's why this keeps happening.
Anyway, biking has been rough. Three spinning classes have been cancelled now because of the weather. And running has been not often enough. But I'm working on changing all of this.
This Sunday I'm doing a mini indoor triathlon. I'll swim for 10 minutes as far as I can, bike for 20 minutes as far as I can and run for 15 minutes as far as I can. Not sure about the details of it all yet. I am not expecting anything stellar from a performance outlook. I'm playing two broomball games on Saturday and I still have the hurt back and haven't swam this week at all. Buuuuuut it will at least be a good workout! Maybe I'll look at it as a short suffer fest to start off some great training.
I am so tired of being inside, so today I got out. I'm sure it's not healthy for me to run when it's 1 or -5 outside, but today it got to a balmy 22º and it was sunny. So I found my balaclava and went for 4.5 blissful cold miles. The sky was really blue.
Here's to a warmer February.
I've been getting back to swimming pretty well, except for this week because I hurt my back. Some time in the middle of the night on Sunday, I moved and tweaked a muscle. It got worse and worse and eventually started to spasm. Luckily, having been through this before, I called a massage center and got a quick deep tissue massage that helped. It's still sore in certain positions, but no spasming. Maybe I'm chronically dehydrated and that's why this keeps happening.
Anyway, biking has been rough. Three spinning classes have been cancelled now because of the weather. And running has been not often enough. But I'm working on changing all of this.
This Sunday I'm doing a mini indoor triathlon. I'll swim for 10 minutes as far as I can, bike for 20 minutes as far as I can and run for 15 minutes as far as I can. Not sure about the details of it all yet. I am not expecting anything stellar from a performance outlook. I'm playing two broomball games on Saturday and I still have the hurt back and haven't swam this week at all. Buuuuuut it will at least be a good workout! Maybe I'll look at it as a short suffer fest to start off some great training.
I am so tired of being inside, so today I got out. I'm sure it's not healthy for me to run when it's 1 or -5 outside, but today it got to a balmy 22º and it was sunny. So I found my balaclava and went for 4.5 blissful cold miles. The sky was really blue.
Here's to a warmer February.
Wednesday, January 8, 2014
First Swim of the New Year! Finally!
It's been stupid cold here in Cincinnati. Negative temperatures for highs kind of cold. Kids were supposed to go back to school on Monday but didn't until today (Wednesday) due to the cold.
So far all we suffered was a frozen drain trap from the bathtub. Hot water fixed it after a morning of boiling water, pouring it into the drain and then syphoning it out of the drain so new hot water could be poured in again.
I had the best intentions to "get back to it" on Monday, looking forward to a regular schedule again. I had no idea I was such a schedule-needer. But I didn't even leave the house Monday. (!) I developed a bad case of F It It's Too Cold To Do Anything. I had intentions of riding my bike, but dinner and motivation got in the way of that.
Then Tuesday, the Community Center was closed. I had my bag packed for running and swimming, but saw the message right before I left the house. And no. I'm just not hard core enough to run outside when it's -7º. Actually I fear my lungs would crack and break.
But today....TODAY I WENT TO THE GYM!!!!! Finally. Now that I'm officially back into it (because, yes, one day makes me officially back into it) there won't be anymore excuses.
I swam. I knew it would be terrible (I haven't swam since December 11th) but you gotta start somewhere. Technique-wise I was better than I thought I'd be. I had the same times, I just couldn't go far without needing to rest, chest heaving, out of breath. I only did 1100 yards, with probably 450 of that kicking. But hey, my shoulders are achy, so it's ok. It was a start and a pretty good workout.
Tonight I'm going to go for a run at French Park with R. I have this "resolution" of sorts to run in every Cincinnati area park this year...and write about it, of course, here. Maybe I'll come up with some sort of rating scale or something. I'd like there to be some kind of consistency to what I write about them...maybe the terrain, the miles, the scenery, stuff like that. Saturday we ran at Sharon Woods, which I've ran at countless times. French Park will be new.
Yay training! I feel so happy and myself again. I've had a ton of energy this morning that I've been using to work at breakneck speed.
So far all we suffered was a frozen drain trap from the bathtub. Hot water fixed it after a morning of boiling water, pouring it into the drain and then syphoning it out of the drain so new hot water could be poured in again.
I had the best intentions to "get back to it" on Monday, looking forward to a regular schedule again. I had no idea I was such a schedule-needer. But I didn't even leave the house Monday. (!) I developed a bad case of F It It's Too Cold To Do Anything. I had intentions of riding my bike, but dinner and motivation got in the way of that.
Then Tuesday, the Community Center was closed. I had my bag packed for running and swimming, but saw the message right before I left the house. And no. I'm just not hard core enough to run outside when it's -7º. Actually I fear my lungs would crack and break.
But today....TODAY I WENT TO THE GYM!!!!! Finally. Now that I'm officially back into it (because, yes, one day makes me officially back into it) there won't be anymore excuses.
I swam. I knew it would be terrible (I haven't swam since December 11th) but you gotta start somewhere. Technique-wise I was better than I thought I'd be. I had the same times, I just couldn't go far without needing to rest, chest heaving, out of breath. I only did 1100 yards, with probably 450 of that kicking. But hey, my shoulders are achy, so it's ok. It was a start and a pretty good workout.
Tonight I'm going to go for a run at French Park with R. I have this "resolution" of sorts to run in every Cincinnati area park this year...and write about it, of course, here. Maybe I'll come up with some sort of rating scale or something. I'd like there to be some kind of consistency to what I write about them...maybe the terrain, the miles, the scenery, stuff like that. Saturday we ran at Sharon Woods, which I've ran at countless times. French Park will be new.
Yay training! I feel so happy and myself again. I've had a ton of energy this morning that I've been using to work at breakneck speed.
Wednesday, December 11, 2013
Swimmin'
Today's swim workout was a bit longer than I have been doing, especially considering that I only swam once last week. 1700 yards.
250 yard warmup
6 x 25 pull drills. I should learn some more drills.
4 x 150 (50 build, 25 descend, 50 build, 25 descend). These were all around 3:35. I rested about :30.
4 x 25 kicks
6 x 50 sprints. These were about :57 each. I rested about :40 - :45 between each, except 3 and 4...I took a bigger break there. The last one was my fastest.
4 x 25 kicks
200 cool down - freestyle and breast stroke. Because I hate cooling down and do anything to make it more interesting.
I looked into swimming lessons. It looks like there is an Intermediate small group class that I may try which starts in January. They are only a half hour long and have about 4 people in the class. I know I must be doing a lot wrong and don't want to get in too many bad habits. Hopefully this will help. They also have private lessons, but I think I'll try the group first.
I'm about to head over to the Community Center for some fun, dry, boring indoor track fun! I have to work and I'm sure the sidewalks are treacherous still, so R and I are running tomorrow evening.
Then on Saturday is the Jingle Bell run on my birthday! Woohoo!
250 yard warmup
6 x 25 pull drills. I should learn some more drills.
4 x 150 (50 build, 25 descend, 50 build, 25 descend). These were all around 3:35. I rested about :30.
4 x 25 kicks
6 x 50 sprints. These were about :57 each. I rested about :40 - :45 between each, except 3 and 4...I took a bigger break there. The last one was my fastest.
4 x 25 kicks
200 cool down - freestyle and breast stroke. Because I hate cooling down and do anything to make it more interesting.
I looked into swimming lessons. It looks like there is an Intermediate small group class that I may try which starts in January. They are only a half hour long and have about 4 people in the class. I know I must be doing a lot wrong and don't want to get in too many bad habits. Hopefully this will help. They also have private lessons, but I think I'll try the group first.
I'm about to head over to the Community Center for some fun, dry, boring indoor track fun! I have to work and I'm sure the sidewalks are treacherous still, so R and I are running tomorrow evening.
Then on Saturday is the Jingle Bell run on my birthday! Woohoo!
Monday, December 9, 2013
A New Week
Last week was pretty weak in consistency terms. I had some weird work stuff come up and also succumbed to cold dreary days. It was a really easy week. I swam, I biked (spinning) and I ran (hilly hills again). But all just once each. Suck.
Sooooo I'm happy for the new week. Today I did an easy base interval swim session:
Warmed up 250
6 x 25 pull drills (which really were not too great - I was all out of balance)
4 x 100 with a LOT of rest in between (:30 - 1:00, ug)
8 x 25 kicks
2 x 25 fast
200 cool down
I was still sore from our go-karting session on Saturday evening, but thought the swimming would help loosen me up, and it did. My breathing wasn't too stellar - the 4 x 100s were really tough. I think I've lost my endurance in the pool, and maybe everywhere.
Tonight after work I ran. I was supposed to do 34 minutes with 14 x :30 all out with :30 recovery in between. I warmed up a mile then started on them. It was dark, but with all of the snow on the ground, I thought it would be light enough. It was light enough to run and see where I was going, but eventually I couldn't see my watch anymore. And no, it doesn't have a light. It's a cheap-o Armitron that has recently come back from the dead after fizzling out Thanksgiving day. After about 7 of the intervals, I just started counting to the rhythm of my breaths up to 45. I figured my breaths were a bit quicker than a second apart, so 45 was the adjustment. This was MUCH better since I didn't have to struggle to see in the dark while bouncing. I did something around 14; I kept losing track, but I'm sure I did at least 14. Then I ran easy for the remainder of the time to 30 minutes. I decided I couldn't see well enough anymore, and there were plenty of patches of wet road that had turned to ice...4 minutes wasn't worth sliding.
Now I am utterly beat. I don't know what has been going on with me lately, but I am always tired. I know I'm not sleeping too well, so maybe that's part of it. It feels like I'm sick, that same worn out feeling...but I'm not. Who knows, maybe it's just the weather.
Tomorrow is spinning and I really really really hope it's an hour on the bike and no stupid abs. I'll do abs and arms afterwords though. I'm excited to get back to the strength routine that I started...um...last Saturday.
Sooooo I'm happy for the new week. Today I did an easy base interval swim session:
Warmed up 250
6 x 25 pull drills (which really were not too great - I was all out of balance)
4 x 100 with a LOT of rest in between (:30 - 1:00, ug)
8 x 25 kicks
2 x 25 fast
200 cool down
I was still sore from our go-karting session on Saturday evening, but thought the swimming would help loosen me up, and it did. My breathing wasn't too stellar - the 4 x 100s were really tough. I think I've lost my endurance in the pool, and maybe everywhere.
Tonight after work I ran. I was supposed to do 34 minutes with 14 x :30 all out with :30 recovery in between. I warmed up a mile then started on them. It was dark, but with all of the snow on the ground, I thought it would be light enough. It was light enough to run and see where I was going, but eventually I couldn't see my watch anymore. And no, it doesn't have a light. It's a cheap-o Armitron that has recently come back from the dead after fizzling out Thanksgiving day. After about 7 of the intervals, I just started counting to the rhythm of my breaths up to 45. I figured my breaths were a bit quicker than a second apart, so 45 was the adjustment. This was MUCH better since I didn't have to struggle to see in the dark while bouncing. I did something around 14; I kept losing track, but I'm sure I did at least 14. Then I ran easy for the remainder of the time to 30 minutes. I decided I couldn't see well enough anymore, and there were plenty of patches of wet road that had turned to ice...4 minutes wasn't worth sliding.
Now I am utterly beat. I don't know what has been going on with me lately, but I am always tired. I know I'm not sleeping too well, so maybe that's part of it. It feels like I'm sick, that same worn out feeling...but I'm not. Who knows, maybe it's just the weather.
Tomorrow is spinning and I really really really hope it's an hour on the bike and no stupid abs. I'll do abs and arms afterwords though. I'm excited to get back to the strength routine that I started...um...last Saturday.
Saturday, November 30, 2013
Thanksgiving Week
The week was, as I expected, hit and miss with workouts and chock full of eating :) But it's ok. The previous week wasn't much of a recovery week thanks to my hilly long run with the Dav-Huffs. I'm actually fine with how it's gone this week. I feel like I've learned a bunch these past 5 weeks and am excited for December.
Some things I've learned:
1. Eating and Hunger. My appetite has been through the roof. This week I finally felt like I wasn't hungry a lot...but I also only did a few workouts, so I guess that's why. I'm not gaining weight, but I'm not losing anymore either. I guess I'll need to cut back some more calories.
2. Swimming. It continues to be a struggle. However, I know where I need to get stronger before I start worrying about never getting better at swimming. My core and upper body is so very weak.
3. Biking. I am cruising through biking ok right now. Nothing is changing here at the moment and that's ok. I've settled into the Tuesday spinning class and alternating Saturdays with spinning or riding at home with a run afterwords when I feel like it.
4. Running. It was rough running with E and R through the hilly neighborhoods. I got pretty down about my fitness, but realized I had no business thinking I'd be suddenly good out of nowhere when I haven't been working on running all that much. I think that's going to come in December.
5. Overall Strength. I am so weak. I have endurance, but I don't have strength or power. I've decided in December I'm going to work on weights and building some power. I think it will be fun!
So...December is going to be fun. I'm looking forward to seeing some improvements and feeling good! When it gets crazy around the holidays, so be it. I'll do what I can. But first is the Jingle Bell run on my birthday! It's hard to say how it will go. I would be elated with 9s. We'll see, it will be fun to run no matter what.
Some things I've learned:
1. Eating and Hunger. My appetite has been through the roof. This week I finally felt like I wasn't hungry a lot...but I also only did a few workouts, so I guess that's why. I'm not gaining weight, but I'm not losing anymore either. I guess I'll need to cut back some more calories.
2. Swimming. It continues to be a struggle. However, I know where I need to get stronger before I start worrying about never getting better at swimming. My core and upper body is so very weak.
3. Biking. I am cruising through biking ok right now. Nothing is changing here at the moment and that's ok. I've settled into the Tuesday spinning class and alternating Saturdays with spinning or riding at home with a run afterwords when I feel like it.
4. Running. It was rough running with E and R through the hilly neighborhoods. I got pretty down about my fitness, but realized I had no business thinking I'd be suddenly good out of nowhere when I haven't been working on running all that much. I think that's going to come in December.
5. Overall Strength. I am so weak. I have endurance, but I don't have strength or power. I've decided in December I'm going to work on weights and building some power. I think it will be fun!
So...December is going to be fun. I'm looking forward to seeing some improvements and feeling good! When it gets crazy around the holidays, so be it. I'll do what I can. But first is the Jingle Bell run on my birthday! It's hard to say how it will go. I would be elated with 9s. We'll see, it will be fun to run no matter what.
Monday, November 25, 2013
Spinning + an eventual run
The end of the week again got difficult. I think for a while I'm just going to roll with this. I have no problem swimming on Friday mornings, but getting a run in has been challenging for some reason. I've changed things up by moving the run to Saturday instead (when I also bike).
The first time I did that, it was a true "brick," where I changed as fast as I could after an hour on my trainer and started running on weird after-biking legs. This past Saturday it was more of just a bike....(doobie-doooooo)....then a run. I went to the gym for a spinning class. I cooled down in the class, stretched with everyone, etc. Then after I cleaned off my bike, I went down to my locker and changed into my running shoes, walked back upstairs, and ran on the indoor track for 20 minutes. It was interesting how much the time break made a difference with how my legs felt. I was a little tired from the class, but I didn't feel so disconnected with my legs. I guess this is just proof for how important the brick exercise is to get yourself used to pushing right after the bike.
The class Saturday morning was a good one...and crowded! I counted 35 people in the mirror. It was like a big Saturday morning group ride, except stinky. We did a "running" class, where all of our intervals involved a lot of running and pushing in position 2. I liked how short the intervals were. It wasn't easy, but it was nice to change what we were doing so often.
As mentioned above, I ran after the class. The indoor track is, I don't know, a tenth of a mile per lap? It can get pretty mind-numbing, but I still prefer it to the treadmill. It was a few laps before I settled in to a pace. Half of the track was cool (the part around the climbing wall and big atrium area) and the other half back by the basketball courts was HOT. It felt like I was running by a heater blasting hot air, and maybe that was the case since the track is up high near the court ceilings. It was a strange sensation.
This morning I haven't done anything yet because I'm getting some invoicing done. I'm going to brave the pool crowd at 11. And then I suppose I will go shopping for Thanksgiving! Running today is going to be really chilly and I'm dreading it.
The first time I did that, it was a true "brick," where I changed as fast as I could after an hour on my trainer and started running on weird after-biking legs. This past Saturday it was more of just a bike....(doobie-doooooo)....then a run. I went to the gym for a spinning class. I cooled down in the class, stretched with everyone, etc. Then after I cleaned off my bike, I went down to my locker and changed into my running shoes, walked back upstairs, and ran on the indoor track for 20 minutes. It was interesting how much the time break made a difference with how my legs felt. I was a little tired from the class, but I didn't feel so disconnected with my legs. I guess this is just proof for how important the brick exercise is to get yourself used to pushing right after the bike.
The class Saturday morning was a good one...and crowded! I counted 35 people in the mirror. It was like a big Saturday morning group ride, except stinky. We did a "running" class, where all of our intervals involved a lot of running and pushing in position 2. I liked how short the intervals were. It wasn't easy, but it was nice to change what we were doing so often.
As mentioned above, I ran after the class. The indoor track is, I don't know, a tenth of a mile per lap? It can get pretty mind-numbing, but I still prefer it to the treadmill. It was a few laps before I settled in to a pace. Half of the track was cool (the part around the climbing wall and big atrium area) and the other half back by the basketball courts was HOT. It felt like I was running by a heater blasting hot air, and maybe that was the case since the track is up high near the court ceilings. It was a strange sensation.
This morning I haven't done anything yet because I'm getting some invoicing done. I'm going to brave the pool crowd at 11. And then I suppose I will go shopping for Thanksgiving! Running today is going to be really chilly and I'm dreading it.
Thursday, November 21, 2013
Wandering Swimmonster
The pool. Always a chuckle-inducing adventure.
Wednesday morning I swam, enjoying a lane to myself. While I was resting at the wall, I noticed a woman bobbing over towards me (I was in the lane that borders the leisure pool section). I watched as she bobbed and bobbed... and then bobbed right under the lane divider and popped up right in front of me. As in, our boobs could have touched. If anyone had been watching, I'm sure I was staring at her while she was under the water in that 'dad just dove under the water and is going to grab me and pull me under at any moment' kind of freakout stare. I was against the wall. So I began to scoot over all the way to the right. She blinked and wiped her face in an "oh my, that water! it's so wet!" kind of fashion. She didn't say anything. Then, she turned to face the middle of the wall and pushed off on her back, commencing her zig-zag swimming session, using the entire lane.
Some history: I've seen this woman being yelled at by another woman while they were sharing a lane one day. (Always good drama at the Community Center!) This woman kept trying to tell her that she wasn't staying on her side, to which the woman didn't really show much acknowledgement. After the 3rd encounter (at least that I saw), which was a head-on collision, she was pretty angry. I'm not sure if she's 100% aware of everything around her, honestly. Though, when I saw her in the locker room later, she didn't seem so foggy-headed as she is in the pool.
Remembering that day, I moved over to the next lane. I was about to start 5 x 25 all out sprints, and I didn't want to bonk heads.
There's a card game series called Munchkin that is a humorous take on roll-playing games, poking fun at the different characters and functionality of those games. You defeat Monster cards to level up and win the game. One of the card types is a "Wandering Monster" card, which is played with a Monster card to make it more difficult to defeat it and the first monster. This all matters because of the strange way my brain relates things. I couldn't help but think about her as a Wandering Swimmonster...
Wednesday morning I swam, enjoying a lane to myself. While I was resting at the wall, I noticed a woman bobbing over towards me (I was in the lane that borders the leisure pool section). I watched as she bobbed and bobbed... and then bobbed right under the lane divider and popped up right in front of me. As in, our boobs could have touched. If anyone had been watching, I'm sure I was staring at her while she was under the water in that 'dad just dove under the water and is going to grab me and pull me under at any moment' kind of freakout stare. I was against the wall. So I began to scoot over all the way to the right. She blinked and wiped her face in an "oh my, that water! it's so wet!" kind of fashion. She didn't say anything. Then, she turned to face the middle of the wall and pushed off on her back, commencing her zig-zag swimming session, using the entire lane.
Some history: I've seen this woman being yelled at by another woman while they were sharing a lane one day. (Always good drama at the Community Center!) This woman kept trying to tell her that she wasn't staying on her side, to which the woman didn't really show much acknowledgement. After the 3rd encounter (at least that I saw), which was a head-on collision, she was pretty angry. I'm not sure if she's 100% aware of everything around her, honestly. Though, when I saw her in the locker room later, she didn't seem so foggy-headed as she is in the pool.
Remembering that day, I moved over to the next lane. I was about to start 5 x 25 all out sprints, and I didn't want to bonk heads.
There's a card game series called Munchkin that is a humorous take on roll-playing games, poking fun at the different characters and functionality of those games. You defeat Monster cards to level up and win the game. One of the card types is a "Wandering Monster" card, which is played with a Monster card to make it more difficult to defeat it and the first monster. This all matters because of the strange way my brain relates things. I couldn't help but think about her as a Wandering Swimmonster...
Tuesday, November 19, 2013
Swimming Breathing: the Quest for Air Continues
Monday I had to get an insurance physical and blood work done. So I did that and wasn't really done with all of it until about 10:45. The pool lanes open back up at 11, so I headed to the Community Center to swim then, after ravenously devouring a breakfast bar and stopping for a coffee. I'm not a good faster.
I have been swimming in the earlier mornings and was reminded why this is a good decision. The pool just kinda had an overall funk to it – a mix of perfume and sweatiness topped with odd country western music blaring over the speakers. It was so crowded. Most of the people that go at this time aren't very good at sharing the lanes, unfortunately. I did my best, hugging the lane divider and sighting often (sighting practice!). And then it wasn't too long before I had my own lane which was nice.
It was an easy swim (it's a recovery week): 250 warmup, 6 x 25 pull drills, 5 x 100 base interval set, and 250 cool down for 1150 yards total. For the main set, I tried something new. Breathing is definitely my weakness. This has proven true for all the sports. But I've noticed it getting better since I've been swimming, which is awesome! I think that the swim intervals are helping, forcing me to breathe in a way that I never have. I decided to really really focus on my form for this swim and not worry so much about my pace. To do that, I really wanted to not have to breathe every other stroke, which means breathing on the same side. I wanted to practice reaching and rotating, and breathing on one side makes you kinda lopsided. In the past I've been going down the lane breathing on one side, then coming back breathing on the other to work on that whole one side is dominant thing. But I wanted to swim like I can with the pull buoy between my legs, breathing every third stroke and feeling myself in the water better.
To do this, I tried to slow down, but eventually got too out of breath again. But then I tried a different breathing pattern that I think worked out. I basically fit the every three strokes breathing in there when I could. So, it looked like this:
stroke - breath right,
stroke - breathe right,
stroke - stroke - breathe left,
stroke - breathe left,
stroke - stroke - breathe right,
stroke - breathe right....
....and repeat.
(And yes, I just air swimmed to make sure I had that right)
When I knew I was going to have to take two strokes before breathing again, I exhaled a little differently, and consequently, feel I controlled it better. But the quicker breaths allowed me to keep getting enough air.
Voila! Maybe on to something here, to increasing my VO2 max, lung capacity or something.
In the evening, I ran 4 miles and it felt very easy. I haven't had any more achilles tendon soreness, so maybe I'm getting used to my shoes.
I have been swimming in the earlier mornings and was reminded why this is a good decision. The pool just kinda had an overall funk to it – a mix of perfume and sweatiness topped with odd country western music blaring over the speakers. It was so crowded. Most of the people that go at this time aren't very good at sharing the lanes, unfortunately. I did my best, hugging the lane divider and sighting often (sighting practice!). And then it wasn't too long before I had my own lane which was nice.
It was an easy swim (it's a recovery week): 250 warmup, 6 x 25 pull drills, 5 x 100 base interval set, and 250 cool down for 1150 yards total. For the main set, I tried something new. Breathing is definitely my weakness. This has proven true for all the sports. But I've noticed it getting better since I've been swimming, which is awesome! I think that the swim intervals are helping, forcing me to breathe in a way that I never have. I decided to really really focus on my form for this swim and not worry so much about my pace. To do that, I really wanted to not have to breathe every other stroke, which means breathing on the same side. I wanted to practice reaching and rotating, and breathing on one side makes you kinda lopsided. In the past I've been going down the lane breathing on one side, then coming back breathing on the other to work on that whole one side is dominant thing. But I wanted to swim like I can with the pull buoy between my legs, breathing every third stroke and feeling myself in the water better.
To do this, I tried to slow down, but eventually got too out of breath again. But then I tried a different breathing pattern that I think worked out. I basically fit the every three strokes breathing in there when I could. So, it looked like this:
stroke - breath right,
stroke - breathe right,
stroke - stroke - breathe left,
stroke - breathe left,
stroke - stroke - breathe right,
stroke - breathe right....
....and repeat.
(And yes, I just air swimmed to make sure I had that right)
When I knew I was going to have to take two strokes before breathing again, I exhaled a little differently, and consequently, feel I controlled it better. But the quicker breaths allowed me to keep getting enough air.
Voila! Maybe on to something here, to increasing my VO2 max, lung capacity or something.
In the evening, I ran 4 miles and it felt very easy. I haven't had any more achilles tendon soreness, so maybe I'm getting used to my shoes.
Monday, November 18, 2013
Last Week's Summary
Three weeks in to new training, I (finally) made ALL my workouts. I have been having a hard time with Thursdays and Fridays. I still didn't do everything quite exactly to plan, but I think by listening to how I felt, I actually did a better choice of workouts at the end of the week.
Last week:
- Monday I swam 1400 yds and ran about 4 miles.
- Tuesday I did a one hour spinning class.
- Wednesday I swam 1850 yds and ran about 4 miles. I was pooped from the swim.
- Thursday I rode on the trainer for 1:30:00...the longest I believe I've ridden inside. At least in a long time. Also the longest I've ridden since not doing Saturday morning breakfast rides (since I don't want to ride in the cold).
- Friday I swam 1500 yards and was supposed to run my 2.5 loop. But the swim was pretty rough, and I was so tired. So I decided I'd add that run to my ride the next day and make a little brick out of it
- Saturday I rode on the trainer for an hour to music and then, somewhat quickly, changed into my running stuff and ran as steady as I could for the 2.5 mile loop.
Stuff I Learned:
1. While on the 1:30:00 trainer ride, I watched an episode of Breaking Bad and two episodes of the Colbert Report. This was nice to pass the time. But I've realized I have a hard time keeping a steady pace while watching things. So it was a pretty slow hour and thirty minutes, but hopefully my heart rate was in a decent zone (didn't wear it). When I ride to music it's a much better workout.
2. I needed a new saddle. So I bought one Saturday afternoon! I'm excited to try it this week.
3. The brick...I think I'll do one of these every 3 weeks, timed before my recovery week. Such a good way to get a real idea of how strong you are. It is amazing how terrible I run after riding. And I don't run well to begin with, so...extra terribleness.
4. I miss running. I feel like I don't run much anymore. I'm learning about balancing these three sports. It's very interesting trying to think about which sport's mindset I'm in. Mostly, I think I need to think about putting them all together. That is the big difference from just running.
This week is a recovery week. This morning I only swam 1150 and it felt crazy quick (as in the time I was there, not me moving through the water). After this week, I think I might repeat these past 3 weeks since I now finally feel like I handled the training ok in the last week. Maybe I can aim to do them better, especially the running. I must must must add some core also.
Last week:
- Monday I swam 1400 yds and ran about 4 miles.
- Tuesday I did a one hour spinning class.
- Wednesday I swam 1850 yds and ran about 4 miles. I was pooped from the swim.
- Thursday I rode on the trainer for 1:30:00...the longest I believe I've ridden inside. At least in a long time. Also the longest I've ridden since not doing Saturday morning breakfast rides (since I don't want to ride in the cold).
- Friday I swam 1500 yards and was supposed to run my 2.5 loop. But the swim was pretty rough, and I was so tired. So I decided I'd add that run to my ride the next day and make a little brick out of it
- Saturday I rode on the trainer for an hour to music and then, somewhat quickly, changed into my running stuff and ran as steady as I could for the 2.5 mile loop.
Stuff I Learned:
1. While on the 1:30:00 trainer ride, I watched an episode of Breaking Bad and two episodes of the Colbert Report. This was nice to pass the time. But I've realized I have a hard time keeping a steady pace while watching things. So it was a pretty slow hour and thirty minutes, but hopefully my heart rate was in a decent zone (didn't wear it). When I ride to music it's a much better workout.
2. I needed a new saddle. So I bought one Saturday afternoon! I'm excited to try it this week.
3. The brick...I think I'll do one of these every 3 weeks, timed before my recovery week. Such a good way to get a real idea of how strong you are. It is amazing how terrible I run after riding. And I don't run well to begin with, so...extra terribleness.
4. I miss running. I feel like I don't run much anymore. I'm learning about balancing these three sports. It's very interesting trying to think about which sport's mindset I'm in. Mostly, I think I need to think about putting them all together. That is the big difference from just running.
This week is a recovery week. This morning I only swam 1150 and it felt crazy quick (as in the time I was there, not me moving through the water). After this week, I think I might repeat these past 3 weeks since I now finally feel like I handled the training ok in the last week. Maybe I can aim to do them better, especially the running. I must must must add some core also.
Wednesday, November 13, 2013
Swimming Morning Confusion
This morning's swim workout was supposed to be this:
250 warm up
6 x 25 drills
5 x 150 (50 easy / 25 hard) (:15 recovery)
4 x 50 sprints (:20 recovery)
6 x 25 kicks
250 cool down
= 1750 yards
But for some reason (and I even went over it in my head and counted up the yardage before I got in the pool) I did this:
250 warm up (correct!)
6 x 25 drills (correct!)
6 x 125 (50 easy...except 50 easy twice in a row / 25 hard) (:15r) (EERRRNT!)
6 x 50 sprints (:20r) (EERRRNT!)
6 x 25 kicks (correct!)
250 cool down (correct!)
= 1850 yards
So for some reason I just got the main sets all mixed up. Sixes were in my head. And when I went to do the 150s, I even thought to myself but how can it be 50 easy 25 hard...did I really see 100 easy? And those sprints!! I was dying by the 5th, and took a bit more rest before the 6th.
I guess I'll need to work on memorizing a bit better before leaving the locker room, geesh. I only went 100 yards more, but I didn't do the 150s right and I did 2 extra sprints. I would have liked doing the 150s in the format they were supposed to have been done. And it would have been interesting to recover on 50 after going hard 25.
Anyway...... not a big deal. I just find it funny that I can't seem to keep swimming workouts straight. Maybe I need to laminate some cards.
250 warm up
6 x 25 drills
5 x 150 (50 easy / 25 hard) (:15 recovery)
4 x 50 sprints (:20 recovery)
6 x 25 kicks
250 cool down
= 1750 yards
But for some reason (and I even went over it in my head and counted up the yardage before I got in the pool) I did this:
250 warm up (correct!)
6 x 25 drills (correct!)
6 x 125 (50 easy...except 50 easy twice in a row / 25 hard) (:15r) (EERRRNT!)
6 x 50 sprints (:20r) (EERRRNT!)
6 x 25 kicks (correct!)
250 cool down (correct!)
= 1850 yards
So for some reason I just got the main sets all mixed up. Sixes were in my head. And when I went to do the 150s, I even thought to myself but how can it be 50 easy 25 hard...did I really see 100 easy? And those sprints!! I was dying by the 5th, and took a bit more rest before the 6th.
I guess I'll need to work on memorizing a bit better before leaving the locker room, geesh. I only went 100 yards more, but I didn't do the 150s right and I did 2 extra sprints. I would have liked doing the 150s in the format they were supposed to have been done. And it would have been interesting to recover on 50 after going hard 25.
Anyway...... not a big deal. I just find it funny that I can't seem to keep swimming workouts straight. Maybe I need to laminate some cards.
Tuesday, November 12, 2013
Still Settling In
The end of last week got busy. Instead of running at Kingswood, I ended up riding inside on the new bike setup in the garage. I watched some Colbert Report and fit in 50 minutes of riding.
In the past, I would bring my fluid trainer and bike out into the living room. I'd set it up and pick something to watch on Netflix or Hulu+...or just listen to some music. And from the street, this is what you'd see:
I'd bring a fan out, grab a cup of water and ride. It's not a terrible amount of setup, but it does kind of take over the living room in our small house. Now everything is set up out in the garage (which is heated to some degree and carpeted with carpet tiles). I have a roku to stream Netflix and Hulu+. That is all hooked up to an old monitor and receiver. I can also plug my phone in and listen to music. It's a pretty fantastic setup for the winter, and makes it easy to just hop on my bike, since it's already on the trainer. I just pump up the tire(s), get some water, pick my media and turn on the fan. No excuses. I don't take over the house, and I can easily get a ride going in a couple minutes rather than 10.
In the past, I would bring my fluid trainer and bike out into the living room. I'd set it up and pick something to watch on Netflix or Hulu+...or just listen to some music. And from the street, this is what you'd see:
I'd bring a fan out, grab a cup of water and ride. It's not a terrible amount of setup, but it does kind of take over the living room in our small house. Now everything is set up out in the garage (which is heated to some degree and carpeted with carpet tiles). I have a roku to stream Netflix and Hulu+. That is all hooked up to an old monitor and receiver. I can also plug my phone in and listen to music. It's a pretty fantastic setup for the winter, and makes it easy to just hop on my bike, since it's already on the trainer. I just pump up the tire(s), get some water, pick my media and turn on the fan. No excuses. I don't take over the house, and I can easily get a ride going in a couple minutes rather than 10.
Right now, I'm just going with the flow of things and trying not to worry about missing a workout here or there as I learn what is going to work with my schedule. I am prioritizing swimming and going from there. It's been hard to adjust to colder running weather. I love the warm afternoons we've been having, but they also tease me into thinking it's not going to get too cold. I'll be better when it's just always cold.
I took Sunday off and did a bunch of yard work. Monday I got back to things with a 1400 yard swim in the morning and a 40 minute run in the afternoon. It started raining right as I was beginning the run. It wasn't that warm and I thought I'd have to bag it, but I stayed out there, running close to home in case it started raining cats and dogs. It never did, so I wasn't too wet by the end. Hot shower immediately!
Last night it snowed, and it was 27º this morning when I scraped the car off and drove to the gym for a cycling class. It was a really tough class! We did two sets of hill intervals and tabata. The hill intervals were 2:00, 1:30, and :30-30 where we'd increase every so often, then push the last :30. Then we'd bump it back down to one gear above where we started the previous interval and go again. I think there were 5 in each set...2:00, 1:30, then :30-:30. Then right after that, we went straight into a tabata that had about 6 sessions I think? I was toast after this entire first set...and then we did it all again. Except this time the intervals were done out in 3rd (instead of seated). My legs were getting jelly-like.
My average hr was 145, but I forgot to stop the monitor until some time during cool down. I maxed out at 170 during the second tabata (which was also when I thought my legs were going to fall off). The instructor said this ride was designed to make our heart rates go up and then back down over and over, and as I watched mine that is indeed what happened.
I'm pretty tired and need to recover well today in order to get up and swim sprints and run my 2.5 mile weekly time push route in the afternoon. Yikes! Like I said, still settling in....
Last night it snowed, and it was 27º this morning when I scraped the car off and drove to the gym for a cycling class. It was a really tough class! We did two sets of hill intervals and tabata. The hill intervals were 2:00, 1:30, and :30-30 where we'd increase every so often, then push the last :30. Then we'd bump it back down to one gear above where we started the previous interval and go again. I think there were 5 in each set...2:00, 1:30, then :30-:30. Then right after that, we went straight into a tabata that had about 6 sessions I think? I was toast after this entire first set...and then we did it all again. Except this time the intervals were done out in 3rd (instead of seated). My legs were getting jelly-like.
My average hr was 145, but I forgot to stop the monitor until some time during cool down. I maxed out at 170 during the second tabata (which was also when I thought my legs were going to fall off). The instructor said this ride was designed to make our heart rates go up and then back down over and over, and as I watched mine that is indeed what happened.
I'm pretty tired and need to recover well today in order to get up and swim sprints and run my 2.5 mile weekly time push route in the afternoon. Yikes! Like I said, still settling in....
Friday, November 8, 2013
Swimming and running
Wednesday I ran another Village on the Green loop test. It's a 2.5 mile loop and I have been using it as a time trial route of sorts.
I was pretty tired after the swim Wednesday morning. I actually took a little nap in the middle of the afternoon. Being that this week I was coming back to the training pretty fully, I didn't expect the run to be fast. But while I was out there I felt like I was killing it. Turned out to not be as killing it as I thought, but it was still a decent pace for me, and progress. 24:01 is the fastest I've done it and this was 24:03. (Slow I know, but I'm just trying to get faster.)
This morning I swam. The workout called for a 250 warmup, 1000 yards straight, and a 250 cool down. I haven't swam any kind of distance straight without stopping since the triathlon or right after. I counted up to 20 laps, and pushed the last two. My time was 25:14...so about 1:15 per 50. Sooooo slow, but hey, here's a starting point for the winter. My shoulders kinda burn now. I'm glad I don't swim again until Monday.
This afternoon I'm going to go check out the Kingswood Park that's close to the house. It's an old golf course turned park. Looks like about a 1.4 mile loop if you go around the outside. I wonder if a zig zag up and down kind of pattern (assuming the paths I saw on google maps are actually there) would make it seem longer rather than just doing loops. I am running for 45 minutes...we'll see how it goes!
I was pretty tired after the swim Wednesday morning. I actually took a little nap in the middle of the afternoon. Being that this week I was coming back to the training pretty fully, I didn't expect the run to be fast. But while I was out there I felt like I was killing it. Turned out to not be as killing it as I thought, but it was still a decent pace for me, and progress. 24:01 is the fastest I've done it and this was 24:03. (Slow I know, but I'm just trying to get faster.)
This morning I swam. The workout called for a 250 warmup, 1000 yards straight, and a 250 cool down. I haven't swam any kind of distance straight without stopping since the triathlon or right after. I counted up to 20 laps, and pushed the last two. My time was 25:14...so about 1:15 per 50. Sooooo slow, but hey, here's a starting point for the winter. My shoulders kinda burn now. I'm glad I don't swim again until Monday.
This afternoon I'm going to go check out the Kingswood Park that's close to the house. It's an old golf course turned park. Looks like about a 1.4 mile loop if you go around the outside. I wonder if a zig zag up and down kind of pattern (assuming the paths I saw on google maps are actually there) would make it seem longer rather than just doing loops. I am running for 45 minutes...we'll see how it goes!
Wednesday, November 6, 2013
Swimming "Build/Descends"
One segment of today's swim training called for fartleks (teehee) for 4 x 100 "in the build/descend format." I didn't understand what that meant, and looked up more about it before going this morning. I thought I had it right going into the workout, but I just checked again and didn't do it quite right.
In my book it says "4 x 100 (25 build/25 descend...) 10 second rest." For some reason (maybe the dot dot dot confused me) I took this as build for 25, go harder for 25, go harder for 25 again and then descend for 25. So that's what I did–I made it one big peak instead of two. What I should have been doing was building for 25 then descending for 25. It sounds a bit harder than what I did, because I don't have many swim paces. It's pretty much slow and slightly faster than slow.
Overall, I'd say this isn't a big deal. And actually, it made me end up practicing how to recover in the water while still swimming. I supposed I've been forced to do this in the past, in the lake. But today I figured out a little more about maintaining a pace. There were only 10 second rests between these, so I had to just do the next one even if I didn't feel ready. I really think my breathing is getting better... fingers crossed.
Talked to the pregnant lady that I sometimes share a lane with. I finally said the "joke" that's been in my head. "Maybe the baby is helping by kicking when you swim." Yep.
In my book it says "4 x 100 (25 build/25 descend...) 10 second rest." For some reason (maybe the dot dot dot confused me) I took this as build for 25, go harder for 25, go harder for 25 again and then descend for 25. So that's what I did–I made it one big peak instead of two. What I should have been doing was building for 25 then descending for 25. It sounds a bit harder than what I did, because I don't have many swim paces. It's pretty much slow and slightly faster than slow.
Overall, I'd say this isn't a big deal. And actually, it made me end up practicing how to recover in the water while still swimming. I supposed I've been forced to do this in the past, in the lake. But today I figured out a little more about maintaining a pace. There were only 10 second rests between these, so I had to just do the next one even if I didn't feel ready. I really think my breathing is getting better... fingers crossed.
Talked to the pregnant lady that I sometimes share a lane with. I finally said the "joke" that's been in my head. "Maybe the baby is helping by kicking when you swim." Yep.
Monday, November 4, 2013
Winter Training Week 2
This Monday appears to be beginning like last Monday: nice sunny warm weather (for fall). There is the difference of the time change, however. I like gaining that hour, but everything is always a little wonky for a bit.
The time change didn't keep anyone from the pool this morning. But it was smiles and friendly "good mornings" from the Cocoon cast, as usual.
Today's set:
250 warmup
6 x 25 pull drills
5 x 100 intervals, 30 sec rest in between.
6 x 25 kicks
250 cool down
Shared my lane with a pregnant woman who I see regularly. That must feel good to be in the water! She's faster than me. Of course. (Maybe the baby is kicking to help?)
THE WEEK:
Monday - Swim 1300 yards / Run 40 minutes
Tuesday - Spinning 1:00:00
Wednesday - Swim 1500 yards / Run 25 minutes
Thursday - Bike 1:10:00 + transition run for 10 minutes
Friday - Swim 1500 yards / Run 45 minutes
Saturday - Bike 1:15:00
I didn't have a great week training last week. Missed Thursday because of work and I think I missed one other workout. But I wasn't really worried about it. I expected some adjustment woes to happen. We'll see how this week goes - should be better and I'm excited!
The time change didn't keep anyone from the pool this morning. But it was smiles and friendly "good mornings" from the Cocoon cast, as usual.
Today's set:
250 warmup
6 x 25 pull drills
5 x 100 intervals, 30 sec rest in between.
6 x 25 kicks
250 cool down
Shared my lane with a pregnant woman who I see regularly. That must feel good to be in the water! She's faster than me. Of course. (Maybe the baby is kicking to help?)
THE WEEK:
Monday - Swim 1300 yards / Run 40 minutes
Tuesday - Spinning 1:00:00
Wednesday - Swim 1500 yards / Run 25 minutes
Thursday - Bike 1:10:00 + transition run for 10 minutes
Friday - Swim 1500 yards / Run 45 minutes
Saturday - Bike 1:15:00
I didn't have a great week training last week. Missed Thursday because of work and I think I missed one other workout. But I wasn't really worried about it. I expected some adjustment woes to happen. We'll see how this week goes - should be better and I'm excited!
Monday, October 28, 2013
Official Pie-Season Winter Training Kickoff Day
I've toiled over the schedules and have come up with a plan for the most of winter: an olympic distance plan that I'll probably modify here and there as I go. And today (drumroll)................... is the first day of it. [cheering!]
A snapshot of the schedule:
Sundays - off
Mondays - base swim in the a.m. / run in the p.m.
Tuesdays - biking...which I'll do mostly through an a.m. spinning class / strength
Wednesdays - interval swim in the a.m. / run in the p.m.
Thursdays - biking...1 to 2 hours
Fridays - swim (base or intervals) in the a.m. / run in the p.m.
Saturdays - biking...which I'll do either in an a.m. spinning class or on my bike / strength
So that's it in a nutshell.
I'll see how it goes every week. It seems pretty balanced.
This morning I swam 1200 yards. Warmed up 200, did 6x25 pull drills, 4x100 main set, 8 x 25 kicks, 6x25 pulls with high elbows, and cooled down 5 x 50. Wait. That's 1350 yards. I can never count correctly when I'm in the pool! Oops.
Lucky for me, this day is supposed to be nice and sunny and warm, so when I run this afternoon, it should be nice. It's been getting colder, and I'm just not acclimated to the dark and chilliness yet. I'll get there though.
A snapshot of the schedule:
Sundays - off
Mondays - base swim in the a.m. / run in the p.m.
Tuesdays - biking...which I'll do mostly through an a.m. spinning class / strength
Wednesdays - interval swim in the a.m. / run in the p.m.
Thursdays - biking...1 to 2 hours
Fridays - swim (base or intervals) in the a.m. / run in the p.m.
Saturdays - biking...which I'll do either in an a.m. spinning class or on my bike / strength
So that's it in a nutshell.
I'll see how it goes every week. It seems pretty balanced.
This morning I swam 1200 yards. Warmed up 200, did 6x25 pull drills, 4x100 main set, 8 x 25 kicks, 6x25 pulls with high elbows, and cooled down 5 x 50. Wait. That's 1350 yards. I can never count correctly when I'm in the pool! Oops.
Lucky for me, this day is supposed to be nice and sunny and warm, so when I run this afternoon, it should be nice. It's been getting colder, and I'm just not acclimated to the dark and chilliness yet. I'll get there though.
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