BIKE 49.2 miles in 2:54; ave 17mph and 124 bpm
RUN 2.1 miles in 19:26; 9:21m/m and 135 bpm
I've been itching to do a fast quality weekend ride all summer, and here's was my first one. Finally! This was the Trailnet Birthday Bash ride, one I've done a few times before and enjoyed. This route was slightly different from others but still the same idea--lots of flat and MCT time.
We had a group of about 17 riders, some I hadn't seen or ridden with in ages. While I wish the ride could have been a nice groupie time to catch up on everything, they never really are. Everyone sorts into their mini groups and separates.
This group ride had what I consider to be some of the best cyclists in the club, not just for speed and ability but also for their willingness to share their knowledge and slow down a little to ride with the rest of us. It's all relative, maybe to some people I'm that "fast person", but for me these guys (and I say that because they happened to all be male on this ride) are the riders I aspire to be more like. I say with all sincerity--riding with them feels like an honor.
One of them is DC, they guy I've been aspiring after for many years now. As one of the first club members I ever met and rode with, he is a constant challenge for me. Years ago I set a goal: be able to keep up with DC. (He knows this btw, it's no secret).
After about 25 ish miles, the group splintered even further to the point it was just me and DC for awhile. We talked goals, and I said "fast", knowing full well his idea of fast was a few mph faster than my current ability. He set the pace and seemed to be calmly chatting away while I huffed and puffed to keep up. For years now, that has been the pattern. He sets the pace, and I hang on. I love it.
This ride is one of the last quality ones I might get in before the half iron I have in one month. I learned that while I'm making progress to getting where I want to be on the bike, I'm still not "there" for my goals this year.
The brick run was over the bridge with DC and AO. I ran it only to hit the 50 mpw goal. GGGOOOAAAALLL!!!!!
Sunday, June 30, 2013
Saturday, June 29, 2013
Lost Valley 26.2+
RUN 27 miles in Lost Valley, 5:15, ave pace 11:40 and ave HR 140
SWIM 750y in 20 mins
SWIM 750y in 20 mins
Run benchmarks: 25 miles in 4:53, 26.2 in 5:03
Laps in 5 mile intervals:
#1 56:30 time, 11:17 m/m, and 138 bpm
#2 1:05, 13:01, and 131
#3 51:44, 10:20, 137
#4 1:00, 12:06, 146
#5 59:24, 11:52, 146
and the final two miles 11:03 pace and 148 bpm
Well cross Lost Valley off the list! And I've decided to alter the challenge a little--instead of running 26.2+ in all the trails, I'll run both 26.2+ and 50K! That makes the list longer :)
This run was a PR run all around. TH was with me for the first loop of just under 13 miles. We followed the SHITR course and used the same turns that TV I used a few weeks ago on this trail (which might be the same as the SHITR) but I have to admit that I don't really understand the trail system there yet. There's a short loop I don't know, and a cemetary I only see sometimes. I'll try to figure it out.
The first loop went fast. TH and I had a lot to catch up on! So talkety-talk we went, gossiping and the usual. I miss this, she's so steady and honest, but I think sometimes I fail to look out for her like she does for me! Something else to figure out. We ended the loop at 12.8 miles nad 2:32.
I knew I was on for a PR pace, the question was whether I could hang onto it without her keeping me in line. The MT will be a solo run without her, so this was a good test.
I had done the mental math and knew that if I kept a slightly faster pace I could get under 5 hours. That was a goal only recently dreamed up after the last few weekends of 5 mph trail running. Just like finishing a 20-miler is a benchmark for marathon training, this seemed like a good benchmark for my 50M training.
It helped that the day was almost overcast and in the mid 70's. Overcast or not, the trees provided great shade for most all of the loop. The only sun was on the connector roads and some dappling through the trees. This dappling sun became more of a problem in the 2nd loop--it made for some difficulty in discerning rock or root from sun on the trail. It made for some hard trips, but luckily no falls.
I used my usual rule of 3 trips then stop to re-evaluate. But I was doing great on nutrition and hydration, the Camelbak was draining fast and q45mins I'd eat. I don't think I needed more, so what did I need for those last 5 miles of trail (miles 20-25) in which I started to fumble and lose track of the time and distance. For example, I knew there was this left turn I enjoyed for it's wide turn and nice overlook view. I'd go through it, enjoy it, then a few tenths later--go through it again, and wonder...? what??? [I looked at the trail map and found 5-7 switchbacks on the trail that, any of which could be that left turn...]. I kept waiting to pop up on the road, but no it was another turn, another turn, another....time and distance was going bad for me. I kept wondering, when did I run this with TH? I don't remember this turn, or this turn, or this one...where is the road?!?
Finally, on the road. Up to this point I was barely walking, maybe only a few seconds at a time to eat or drink, otherwise I was booking along. Even when I walked I didn't want to walk, I wanted to GO. But when I got up onto the road, I had to walk a bit. The transition from trail to road seemed harsh. From shade to sun. From measured steps to a steady (but rocky) stride. From having to watch every bit of trail to only needing a brief look. So I took a moment before going on.
But soon enough I settled back into it, and wondered why I was so anxious to get off the trail up to this rocky graveled road? Sure I was starting to struggle with the rocks, lots of foot pivots and stabs through the soles, but this was constant unavoidable rocks. My knees seemed to struggle with this the most, but after awhile it was my HEAD that struggled, so I needed to GET OVER IT.
When I came up to the connector road that took me to the Hamburg, I took one look at that rocky hill and knew I'd be walking. It was 24.6 miles and 4:49-ish in time. I knew I'd make it under 5 hrs, but I still didn't want to walk!
The last few miles were tough. Back on the Hamburg Trail my energy was starting to wane, but I was focused on the goal. 26.2 came and went, and I extended the goal to 27 miles, no matter if it took walking or crawling. I went around the Mound and watched every 1/10th go by. By the end, I was walking a tenth, jogging a tenth, walking, jogging. Then DONE.
Wow, great day, but I still can't maintain this pace for 50M! True, race week is 2.5 months away and I'll be rested for that day. This was not race day! So I'm still excited about the potential for a sub 12? sub 11? ??
Can't believe I swam afterwards. If you want to call it "swimming". I had the 100y stare (appropriate for the 100y intervals I was trying to do). I hung on the wall a lot it seemed, and used the pull buoy to keep from kicking and to discourage pushing off the wall. The soles of my feet hurt! This was a mental push mostly, I really wasn't thinking about improving my swim today.
Got home and didn't eat much. I mostly drank water. This was surprisingly good! Usually I eat and get a little sick feeling. Keep this in mind, all I did was wait until dinner. Between being hydrated and rested, my stomach settled after the run, it all worked great.
It helped that the day was almost overcast and in the mid 70's. Overcast or not, the trees provided great shade for most all of the loop. The only sun was on the connector roads and some dappling through the trees. This dappling sun became more of a problem in the 2nd loop--it made for some difficulty in discerning rock or root from sun on the trail. It made for some hard trips, but luckily no falls.
I used my usual rule of 3 trips then stop to re-evaluate. But I was doing great on nutrition and hydration, the Camelbak was draining fast and q45mins I'd eat. I don't think I needed more, so what did I need for those last 5 miles of trail (miles 20-25) in which I started to fumble and lose track of the time and distance. For example, I knew there was this left turn I enjoyed for it's wide turn and nice overlook view. I'd go through it, enjoy it, then a few tenths later--go through it again, and wonder...? what??? [I looked at the trail map and found 5-7 switchbacks on the trail that, any of which could be that left turn...]. I kept waiting to pop up on the road, but no it was another turn, another turn, another....time and distance was going bad for me. I kept wondering, when did I run this with TH? I don't remember this turn, or this turn, or this one...where is the road?!?
Finally, on the road. Up to this point I was barely walking, maybe only a few seconds at a time to eat or drink, otherwise I was booking along. Even when I walked I didn't want to walk, I wanted to GO. But when I got up onto the road, I had to walk a bit. The transition from trail to road seemed harsh. From shade to sun. From measured steps to a steady (but rocky) stride. From having to watch every bit of trail to only needing a brief look. So I took a moment before going on.
But soon enough I settled back into it, and wondered why I was so anxious to get off the trail up to this rocky graveled road? Sure I was starting to struggle with the rocks, lots of foot pivots and stabs through the soles, but this was constant unavoidable rocks. My knees seemed to struggle with this the most, but after awhile it was my HEAD that struggled, so I needed to GET OVER IT.
When I came up to the connector road that took me to the Hamburg, I took one look at that rocky hill and knew I'd be walking. It was 24.6 miles and 4:49-ish in time. I knew I'd make it under 5 hrs, but I still didn't want to walk!
The last few miles were tough. Back on the Hamburg Trail my energy was starting to wane, but I was focused on the goal. 26.2 came and went, and I extended the goal to 27 miles, no matter if it took walking or crawling. I went around the Mound and watched every 1/10th go by. By the end, I was walking a tenth, jogging a tenth, walking, jogging. Then DONE.
Wow, great day, but I still can't maintain this pace for 50M! True, race week is 2.5 months away and I'll be rested for that day. This was not race day! So I'm still excited about the potential for a sub 12? sub 11? ??
Can't believe I swam afterwards. If you want to call it "swimming". I had the 100y stare (appropriate for the 100y intervals I was trying to do). I hung on the wall a lot it seemed, and used the pull buoy to keep from kicking and to discourage pushing off the wall. The soles of my feet hurt! This was a mental push mostly, I really wasn't thinking about improving my swim today.
Got home and didn't eat much. I mostly drank water. This was surprisingly good! Usually I eat and get a little sick feeling. Keep this in mind, all I did was wait until dinner. Between being hydrated and rested, my stomach settled after the run, it all worked great.
Friday, June 28, 2013
Another WasGonna
SWIM WasGonna, really!
Thanks to the fridge and AC going out together, today ended up being a rest day.
Thanks to the fridge and AC going out together, today ended up being a rest day.
Thursday, June 27, 2013
Thursday run, 60/40 negative split
RUN 1:32:30 10.2 miles
The first 6 miles averaged 9:28 m/m and 144bpm. I started early ahead of the group. Fatigue was heavy, my legs were dragging and my energy was flat. How was I going to finish 10 miles?
I ended my early segment at 3.5 miles, joined the group, then was quickly dropped off the back in the first mile. I would have loved to keep up, but I just didn't have it! And trying to keep up, thinking about keeping up, was ramping up my heart rate even more. Let them go.
But then around 6 miles, I started feeling 'it', the energy I was missing. It started in the shaded area after the Skinker hill climb, after crossing whatever street that is and before whatever street we cross after that. You know, that section. I felt it. Like switch turned on. I had thought about negative splitting this run but the lack of early energy killed the idea soon after starting. But suddenly I was ready to go.
Hit the lap button. The last four miles would be pushed. No specific goal except to GO.
Soon enough I realized I had some speed in me, like I said above--suddenly I had energy. I got to thinking that this would be a good half iron sim run. The race is only 4 weeks away! That morning I'll be off the bike and tired, and I've been thinking the run will be a challenge even though I'm running so much lately. I won't know my 13.1 pace, I won't have much time at all in bricks, and it will be hot.
So this was my chance to see what I can do! It was easier the first 2 miles, the last 2 miles took some mental input. I wouldn't let myself look at the Garmin, instead I wanted to run by feel. How fast could I go, could I sustain that pace, how far can I go with it? I treated this like a test. What was the answer?
As I've learned before, I'm stronger than I think I am. Today I learned that even if the run starts out crappy, it can turn around if I just keep going and manage it. I learned that a little oomph can produce a lot of speed: the last 4 miles were at 8:31 m/m and 153bpm!
The first 6 miles averaged 9:28 m/m and 144bpm. I started early ahead of the group. Fatigue was heavy, my legs were dragging and my energy was flat. How was I going to finish 10 miles?
I ended my early segment at 3.5 miles, joined the group, then was quickly dropped off the back in the first mile. I would have loved to keep up, but I just didn't have it! And trying to keep up, thinking about keeping up, was ramping up my heart rate even more. Let them go.
But then around 6 miles, I started feeling 'it', the energy I was missing. It started in the shaded area after the Skinker hill climb, after crossing whatever street that is and before whatever street we cross after that. You know, that section. I felt it. Like switch turned on. I had thought about negative splitting this run but the lack of early energy killed the idea soon after starting. But suddenly I was ready to go.
Hit the lap button. The last four miles would be pushed. No specific goal except to GO.
Soon enough I realized I had some speed in me, like I said above--suddenly I had energy. I got to thinking that this would be a good half iron sim run. The race is only 4 weeks away! That morning I'll be off the bike and tired, and I've been thinking the run will be a challenge even though I'm running so much lately. I won't know my 13.1 pace, I won't have much time at all in bricks, and it will be hot.
So this was my chance to see what I can do! It was easier the first 2 miles, the last 2 miles took some mental input. I wouldn't let myself look at the Garmin, instead I wanted to run by feel. How fast could I go, could I sustain that pace, how far can I go with it? I treated this like a test. What was the answer?
As I've learned before, I'm stronger than I think I am. Today I learned that even if the run starts out crappy, it can turn around if I just keep going and manage it. I learned that a little oomph can produce a lot of speed: the last 4 miles were at 8:31 m/m and 153bpm!
Wednesday, June 26, 2013
More rain, but not a loss
BIKE 1:26 and 25 miles
The goal was to hit 25 miles, I decided that about 1 hour into the ride. I'm getting tired of this rain, it ended early in the morning but not early enough. Or is that an excuse on my part to ride indoors?
I'm thinking that next Wednesday I'll take Frea to Illinois for a longer, real ride
The goal was to hit 25 miles, I decided that about 1 hour into the ride. I'm getting tired of this rain, it ended early in the morning but not early enough. Or is that an excuse on my part to ride indoors?
I'm thinking that next Wednesday I'll take Frea to Illinois for a longer, real ride
Tuesday, June 25, 2013
Holiday 400s and the start of TADs
RUN 6am: 8.25 miles in 1:20 12x400 at the track, with a jogging (no walking!) 400 rest interval.
STRENGTH: 40 mins of PlyoX after the run
RUN 6pm:
COMMUTE 6 miles
This might be the toughest track workout I've ever done. Which of course means I loved it!
The goal was to keep an even pace over the 12 reps, and to walk the rest to push me to learn to recover between intervals. Walking is too easy, you recover in a few seconds. But as I learned to keep moving is harder. Some of the rest intervals had a brief water bottle stop or a direction switch. (I changed direction every 3 intervals, and took a longer rest at the halfway point). I'm interested in 2 things: the pace over the 12 400s and my HR over the 12 rests. The last rest includes the run up to home, so ignore that one.
RE told me last year about doing Holiday Intervals--12 intervals for the month or a for a monthly holiday. I started with holidays but got bored with that and switched over the ironman races :) Too bad he wasn't here today, would have enjoyed sharing this with him.
Because the Garmin doesn't do very well measuring at the track, I'm ignoring the distances and just looking at time. I was diligent about starting and stopping the 400 intervals at the line, but only somewhat diligent about staying in the same lane. But sometimes the Garmin marked a lap as 0.24 and sometimes 0.28. Weaving in and out of lane would account for only seconds. Anyway...the ave pace of the 400's was just under 7 m/m. I suppose you could say that is my goal 5K pace time, since my 5K PR is just over 7 (even though that was years ago).
Looking at the data...I was remarkably steady in the intervals. I'm surprised and happy with that. A longer rest period looks like it did me good in terms of HR in the next interval, but since the data output is an average that's not a good conclusion. The Florida lap felt the hardest but the data don't reflect that.
STRENGTH: 40 mins of PlyoX after the run
RUN 6pm:
COMMUTE 6 miles
This might be the toughest track workout I've ever done. Which of course means I loved it!
The goal was to keep an even pace over the 12 reps, and to walk the rest to push me to learn to recover between intervals. Walking is too easy, you recover in a few seconds. But as I learned to keep moving is harder. Some of the rest intervals had a brief water bottle stop or a direction switch. (I changed direction every 3 intervals, and took a longer rest at the halfway point). I'm interested in 2 things: the pace over the 12 400s and my HR over the 12 rests. The last rest includes the run up to home, so ignore that one.
RE told me last year about doing Holiday Intervals--12 intervals for the month or a for a monthly holiday. I started with holidays but got bored with that and switched over the ironman races :) Too bad he wasn't here today, would have enjoyed sharing this with him.
Because the Garmin doesn't do very well measuring at the track, I'm ignoring the distances and just looking at time. I was diligent about starting and stopping the 400 intervals at the line, but only somewhat diligent about staying in the same lane. But sometimes the Garmin marked a lap as 0.24 and sometimes 0.28. Weaving in and out of lane would account for only seconds. Anyway...the ave pace of the 400's was just under 7 m/m. I suppose you could say that is my goal 5K pace time, since my 5K PR is just over 7 (even though that was years ago).
Looking at the data...I was remarkably steady in the intervals. I'm surprised and happy with that. A longer rest period looks like it did me good in terms of HR in the next interval, but since the data output is an average that's not a good conclusion. The Florida lap felt the hardest but the data don't reflect that.
| 400 Interval | Rest Interval | |||
| Time | HR | Time | HR | |
| New Year's | 1:42 | 150 | 2:29 | 138 |
| Valentines | 1:45 | 157 | 2:41 | 142 |
| Spring | 1:42 | 160 | 2:47 | 145 |
| Tax Day | 1:43 | 160 | 2:40 | 147 |
| Texas | 1:47 | 162 | 2:40 | 147 |
| CdA | 1:46 | 166 | 4:02 | 138 |
| Placid | 1:43 | 153 | 2:35 | 149 |
| Louisville | 1:44 | 163 | 2:56 | 145 |
| Wisconsin | 1:46 | 164 | 3:28 | 143 |
| Great Floridian | 1:45 | 156 | 2:57 | 147 |
| Florida | 1:44 | 160 | 3:03 | 147 |
| Too Tired | 1:44 | 161 | x | x |
Sunday, June 23, 2013
Supermoon Solo at Castlewood
RUN 20.2 miles in 4:06 hours. Ave HR 139 bpm. Ave pace 12:11 m/m
Right off the bat I have a few conclusions from this run, before I get into the details.
1. Running along is hard, but necessary since many races are like that.
2. I'm not head adapted.
3. I have a solid 5 mph pace, but can only hold id 20-25 miles. I'm training for 50!
My SAU's were low going into this run, and threatened to drop even lower if I missed the lunch planned for afterwards. So I had to do some schedule rearranging to improve on those, and by doing so I missed out on running with TH. We got to bike together yesterday, but I was looking forward to being able to talk more today. Next week, I guess!
While driving to the park, I was debating my plans and sort of settled on a Skippo course day, maybe 3-4 loops worth. I went into the run shooting for 4 loops--a 24.6 mile run. I ended up cutting short to get to lunch, and to be honest I'm not sure I had another 5 miles in me.
The first loop was solid but not fast. It took me some time to settle into the run and find my rhythm. I wasn't watching the time or miles much, but I finished the first loop at the truck with 6.2 miles and 1:15 hours.
The second loop I ran backwards on the course, and was able to find the alternate trail TV and I ran 2 weeks ago. This added some distance, and somehow I ended up with just over 7 miles on this loop instead of 12.4. I should look at my garmin map. I was happy to hit 10 miles right at 2 hours and set the goal of keeping the 5 mph pace for the remainder of the run.
The third loop was in the "forward" direction. By this time I was hot but no different from earlier I guess. I definitely walked more in this loop, but that didn't reflect too much in the time. Now I started looking at the time and mileage more, more mind wandering, and less sure footing. I started forward thinking to the 50-miler, wondering if the 5 mph could be my race pace or not. It felt like it could be the first 15 miles, but the last 5 miles I wasn't so sure. I had the same thoughts at the Berryman trail last weekend, when the relatively fast pace I was holding dropped the last few miles as I couldn't sustain it. Something to think about--how to find my 50-miler race pace and how to improve on it between now and race day.
By the end, I could wring water out of my clothes and I was wiped. It's a good feeling!
Hydration and nutrition were solid, with fueling q45mins or as desired. I consumed a Powerbar, gel, and 2 EFS shots (only 600 calories!). Nothing hurt, no blisters, no equip malfunctions. Things are going good!
Right off the bat I have a few conclusions from this run, before I get into the details.
1. Running along is hard, but necessary since many races are like that.
2. I'm not head adapted.
3. I have a solid 5 mph pace, but can only hold id 20-25 miles. I'm training for 50!
My SAU's were low going into this run, and threatened to drop even lower if I missed the lunch planned for afterwards. So I had to do some schedule rearranging to improve on those, and by doing so I missed out on running with TH. We got to bike together yesterday, but I was looking forward to being able to talk more today. Next week, I guess!
While driving to the park, I was debating my plans and sort of settled on a Skippo course day, maybe 3-4 loops worth. I went into the run shooting for 4 loops--a 24.6 mile run. I ended up cutting short to get to lunch, and to be honest I'm not sure I had another 5 miles in me.
The first loop was solid but not fast. It took me some time to settle into the run and find my rhythm. I wasn't watching the time or miles much, but I finished the first loop at the truck with 6.2 miles and 1:15 hours.
The second loop I ran backwards on the course, and was able to find the alternate trail TV and I ran 2 weeks ago. This added some distance, and somehow I ended up with just over 7 miles on this loop instead of 12.4. I should look at my garmin map. I was happy to hit 10 miles right at 2 hours and set the goal of keeping the 5 mph pace for the remainder of the run.
The third loop was in the "forward" direction. By this time I was hot but no different from earlier I guess. I definitely walked more in this loop, but that didn't reflect too much in the time. Now I started looking at the time and mileage more, more mind wandering, and less sure footing. I started forward thinking to the 50-miler, wondering if the 5 mph could be my race pace or not. It felt like it could be the first 15 miles, but the last 5 miles I wasn't so sure. I had the same thoughts at the Berryman trail last weekend, when the relatively fast pace I was holding dropped the last few miles as I couldn't sustain it. Something to think about--how to find my 50-miler race pace and how to improve on it between now and race day.
By the end, I could wring water out of my clothes and I was wiped. It's a good feeling!
Hydration and nutrition were solid, with fueling q45mins or as desired. I consumed a Powerbar, gel, and 2 EFS shots (only 600 calories!). Nothing hurt, no blisters, no equip malfunctions. Things are going good!
Saturday, June 22, 2013
Saturday ride to Freeeeeebuuuuurrgggg!!!!
BIKE 4.5 hrs? and 62-63 miles. Ave HR 105 bpm (!)
I have that as ? because I'm not sure the garmin stopped all the time like it should. But I think it's a fairly close estimate, and judging by the ave HR I'll say it's a really close estimate. Either way, this ride went too long. That wasn't the original plan, but the end result was an eye opener.
Last weekend I also did 60-ish miles and finished in about 3.25-3.5 hours. By the end I was very uncomfortable on the bike--hands, back, neck, seat, you name it. But I was done, so the discomfort was brief. This time, the discomfort lasted another hour or so. Ugh, that hurt. I suffered. I just wanted OFF the bike.
So the lesson learned--I'm NOT adapted to being on the bike for a long time. My form is NOT strong yet. And I'm NOT up to long rides, as fun and wonderful as they sound.
My bike fit is good, I just need more saddle time.
I have that as ? because I'm not sure the garmin stopped all the time like it should. But I think it's a fairly close estimate, and judging by the ave HR I'll say it's a really close estimate. Either way, this ride went too long. That wasn't the original plan, but the end result was an eye opener.
Last weekend I also did 60-ish miles and finished in about 3.25-3.5 hours. By the end I was very uncomfortable on the bike--hands, back, neck, seat, you name it. But I was done, so the discomfort was brief. This time, the discomfort lasted another hour or so. Ugh, that hurt. I suffered. I just wanted OFF the bike.
So the lesson learned--I'm NOT adapted to being on the bike for a long time. My form is NOT strong yet. And I'm NOT up to long rides, as fun and wonderful as they sound.
My bike fit is good, I just need more saddle time.
Friday, June 21, 2013
Something new for Friday, and the first day of summer
SWIM 2000y 2x 300-200-100
RUN 11m in 1:52
I didn't realize until the day was done that it was the first day of spring! Not that it would have made any difference.
LC is near peak for LP, but had a busy weekend that precluded her long training. She did her long bike while I swam, then we met up for a run. I'm admittedly jealous of her mileages-- 70+16 -- but I have my days and she has hers :)
The swim was surprisingly good. The plan called for shorter interals at increasing paces. I went for steady paces and timed them as 5:59, 4:01, 1:56, 6:07, 4:00, 1:53. I could feel my form slipping in the second 300, but at the same time was pleased with the 100 times. This little exercise shows where my swim weakness is right now: keeping good for over distances. Given that a half iron has a ~2200y swim, I'd better work on that.
The run was suprisingly hot. I took a cool shower and had about 45 mins between the swim and run, but we started around 10:15 and by then the day had warmed up. I had my new arm coolers and the Camelbak, with a goal of 10-15 miles and a weekend of long training, I knew I had to stay good today. But I didn't realize at first just how bad it was going to feel!
By mile 3 I met up with LC and already I was dragging. By miles 3-6 I wanted to quit. But I had promised her I'd run with her, so I didn't. She was already thinking about shortening her run, and I had already started talking about mental challenges in IM training. More to remind myself by saying it outloud, than anything else. She already knew this, but I kept saying it anyway, again more for my benefit!
Things got better around mile 8-9, not cooler or easier, but better because we knew we'd hit the halfway point and were on the homestretch. I felt miserable, but kept reminding myself that if I felt bad for 8 miles of running, how did she feel after 70 miles of biking and 8 miles of running! The mental ping-pong ensued: but she's trained for this, I'm not! I'm jealous of her training! This is her year, not mine for IM! I can't do this, her pace isn't my pace! EXCUSES, WHINING, and WAH-WAH!
Just run!
And we did, she broke off at mile 11 to head home and I went back to work. But I stopped running very shortly after we split and walked it in. I had nothing left, but she kept going. I walked into work looking like a soggy mess and took a few minutes to cool down and recover. I'm so happy for her, she's going to have a great race!
RUN 11m in 1:52
I didn't realize until the day was done that it was the first day of spring! Not that it would have made any difference.
LC is near peak for LP, but had a busy weekend that precluded her long training. She did her long bike while I swam, then we met up for a run. I'm admittedly jealous of her mileages-- 70+16 -- but I have my days and she has hers :)
The swim was surprisingly good. The plan called for shorter interals at increasing paces. I went for steady paces and timed them as 5:59, 4:01, 1:56, 6:07, 4:00, 1:53. I could feel my form slipping in the second 300, but at the same time was pleased with the 100 times. This little exercise shows where my swim weakness is right now: keeping good for over distances. Given that a half iron has a ~2200y swim, I'd better work on that.
The run was suprisingly hot. I took a cool shower and had about 45 mins between the swim and run, but we started around 10:15 and by then the day had warmed up. I had my new arm coolers and the Camelbak, with a goal of 10-15 miles and a weekend of long training, I knew I had to stay good today. But I didn't realize at first just how bad it was going to feel!
By mile 3 I met up with LC and already I was dragging. By miles 3-6 I wanted to quit. But I had promised her I'd run with her, so I didn't. She was already thinking about shortening her run, and I had already started talking about mental challenges in IM training. More to remind myself by saying it outloud, than anything else. She already knew this, but I kept saying it anyway, again more for my benefit!
Things got better around mile 8-9, not cooler or easier, but better because we knew we'd hit the halfway point and were on the homestretch. I felt miserable, but kept reminding myself that if I felt bad for 8 miles of running, how did she feel after 70 miles of biking and 8 miles of running! The mental ping-pong ensued: but she's trained for this, I'm not! I'm jealous of her training! This is her year, not mine for IM! I can't do this, her pace isn't my pace! EXCUSES, WHINING, and WAH-WAH!
Just run!
And we did, she broke off at mile 11 to head home and I went back to work. But I stopped running very shortly after we split and walked it in. I had nothing left, but she kept going. I walked into work looking like a soggy mess and took a few minutes to cool down and recover. I'm so happy for her, she's going to have a great race!
Thursday, June 20, 2013
TIRED week, what's going on?!
Monday: OFF with a family visit
Tuesday: OFF due to long work day
Wednesday: BIKE 1hr indoors, 16 miles
Thursday: RUN 59:45 for 6.65 miles 8:59m/m pace
: SWIM 29 mins for 1200y
You know I'm tired when I start focusing on stupid details like how many minutes exactly.
I was up late Sunday and Monday night, especially Monday night, with my sis in town. I didn't seem all that bad at the time. But I went to bed Monday after the game just dead. Going by this and my recent post-TTT fatigue crash, it seems that trying to stay awake is what wears me down? Because on both occasions I was struggling to stay awake. Or maybe it's that since I'm struggling I'm really, really tired?
Tuesday at work was a near disaster. I was dropping things, knocking things over, clumsy, cussing, whining, and brain dead. I shouldn't have even been driving. And to think I wanted to ride my bike to work...
Whatever it is, I'm writing this on Thursday and I'm still not recovered! Wednesday's bike ride was the most uninspired, boring ride. Total JUNK training. The entire day was a struggle. All I wanted was a nap.
Today's run started off OK. I knew I was tired but pushed to keep up. But a long work day Weds, being dehydrated from not taking care of that at work, taking antihistamines for hives (post poison ivy), staying up late....it's all added up to hell. I lasted with LC and DC for 2.5 to 3 miles then dropped off the back. My quads burned, my mouth as dry and sticky, my head ached. But I refused to quit. I kept running. I paused for water but didn't cut the course short or slow down too much.
The swim after the run was just to get to the pool. I didn't bring a plan and it shows: 200 swim, 200 kick, 200 swim, 200 pull, 200 swim, 200 dolphin. And right now my arms ache.
What the hell is going on!?
Tuesday: OFF due to long work day
Wednesday: BIKE 1hr indoors, 16 miles
Thursday: RUN 59:45 for 6.65 miles 8:59m/m pace
: SWIM 29 mins for 1200y
You know I'm tired when I start focusing on stupid details like how many minutes exactly.
I was up late Sunday and Monday night, especially Monday night, with my sis in town. I didn't seem all that bad at the time. But I went to bed Monday after the game just dead. Going by this and my recent post-TTT fatigue crash, it seems that trying to stay awake is what wears me down? Because on both occasions I was struggling to stay awake. Or maybe it's that since I'm struggling I'm really, really tired?
Tuesday at work was a near disaster. I was dropping things, knocking things over, clumsy, cussing, whining, and brain dead. I shouldn't have even been driving. And to think I wanted to ride my bike to work...
Whatever it is, I'm writing this on Thursday and I'm still not recovered! Wednesday's bike ride was the most uninspired, boring ride. Total JUNK training. The entire day was a struggle. All I wanted was a nap.
Today's run started off OK. I knew I was tired but pushed to keep up. But a long work day Weds, being dehydrated from not taking care of that at work, taking antihistamines for hives (post poison ivy), staying up late....it's all added up to hell. I lasted with LC and DC for 2.5 to 3 miles then dropped off the back. My quads burned, my mouth as dry and sticky, my head ached. But I refused to quit. I kept running. I paused for water but didn't cut the course short or slow down too much.
The swim after the run was just to get to the pool. I didn't bring a plan and it shows: 200 swim, 200 kick, 200 swim, 200 pull, 200 swim, 200 dolphin. And right now my arms ache.
What the hell is going on!?
Sunday, June 16, 2013
Rest week with a loop on the MT
Weds: BIKE 1hr 16 miles indoors
Thurs: RUN 1 hr 6.6 miles
Fri: Unintended rest day
Sat: BIKE 3.5 hrs and 58.2 miles
Sun: RUN 5:40 and 25 miles
P90X rest week
Totals: 12hrs training, 72.2 miles biking and 36.2 miles running
Not bad for a rest week! But not great either: No swimming! I had a 1000y TT on the schedule but two things messed me up. First the poison ivy on my legs needed to heal and I honestly didn't think going to a pool with the bright red, itchy, raw, dry skin was such a great idea. I asked myself, if I saw someone else getting into the pool looking like that would I be happy about it? I know I'm not infectious, but others don't know that. So that was Wednesday. Friday was a 10+ hr day at work along with a special family occasion (sushi!) so I needed to stay on task.
But the weekend made up for it all! Saturday was my first real ride (as I define group rides anyway). Previous rides on the MCTs are nice, but they aren't real road riding. I was concerned about not being able to keep up and had mentally planned cut-off points where I could recatch the group or turn short to go home. In the end, I needed none of it. As if I'd been biking all spring, I was just fine! I led the pace for awhile, which isn't such a big deal considering they were going on for 40+ more after I finished and that was probably a comfy pace for them was tough for me. We all got what we needed today! By the time I finished, my neck/back were tired and my hands were humming from the road vibration. And dang I was tired!
The Sunday run was a SLUG group run at the OT, the same trail I'll be running in September. This was my first preview of the trail. First off, it's remarkably less hilly than Potawatomi. As in, you could run the whole thing if you were ready to without having to walk steep hills. The hills were slow climbers and although I walked (and will walk in the race) I could see where a steady pace is do-able too. Second, it's very monotonous. At Poto and other trail runs there are landmarks you can find--hills, creeks, views, whatever--but here it was more and more and more of the same single-track, sorta rocky, sorta muddy, trail with switchbacks and turns galore. That's another thing about this--with practice you could go fast, but the turns and switches are one right after the other. The only landmark was Brazil Creek which was 15-16 miles into our loop. And we ran the loop backwards (clockwise) from my upcoming race direction, but it will look too similar either way for me to tell.
This was a great run for me. I finished feeling kinda sick and realizing that what I just ran is not my race pace, at least it's not today's race pace. But it got me thinking--what kind of improvements could I make and what work do I need to do in the next weeks to make that my race pace?
And on another note, for the first time EVER I pee'd in the woods. LOL. I just had to say that. Can you believe I did all that trail running this past winter/spring and never had to do that?!
Thurs: RUN 1 hr 6.6 miles
Fri: Unintended rest day
Sat: BIKE 3.5 hrs and 58.2 miles
Sun: RUN 5:40 and 25 miles
P90X rest week
Totals: 12hrs training, 72.2 miles biking and 36.2 miles running
Not bad for a rest week! But not great either: No swimming! I had a 1000y TT on the schedule but two things messed me up. First the poison ivy on my legs needed to heal and I honestly didn't think going to a pool with the bright red, itchy, raw, dry skin was such a great idea. I asked myself, if I saw someone else getting into the pool looking like that would I be happy about it? I know I'm not infectious, but others don't know that. So that was Wednesday. Friday was a 10+ hr day at work along with a special family occasion (sushi!) so I needed to stay on task.
But the weekend made up for it all! Saturday was my first real ride (as I define group rides anyway). Previous rides on the MCTs are nice, but they aren't real road riding. I was concerned about not being able to keep up and had mentally planned cut-off points where I could recatch the group or turn short to go home. In the end, I needed none of it. As if I'd been biking all spring, I was just fine! I led the pace for awhile, which isn't such a big deal considering they were going on for 40+ more after I finished and that was probably a comfy pace for them was tough for me. We all got what we needed today! By the time I finished, my neck/back were tired and my hands were humming from the road vibration. And dang I was tired!
The Sunday run was a SLUG group run at the OT, the same trail I'll be running in September. This was my first preview of the trail. First off, it's remarkably less hilly than Potawatomi. As in, you could run the whole thing if you were ready to without having to walk steep hills. The hills were slow climbers and although I walked (and will walk in the race) I could see where a steady pace is do-able too. Second, it's very monotonous. At Poto and other trail runs there are landmarks you can find--hills, creeks, views, whatever--but here it was more and more and more of the same single-track, sorta rocky, sorta muddy, trail with switchbacks and turns galore. That's another thing about this--with practice you could go fast, but the turns and switches are one right after the other. The only landmark was Brazil Creek which was 15-16 miles into our loop. And we ran the loop backwards (clockwise) from my upcoming race direction, but it will look too similar either way for me to tell.
This was a great run for me. I finished feeling kinda sick and realizing that what I just ran is not my race pace, at least it's not today's race pace. But it got me thinking--what kind of improvements could I make and what work do I need to do in the next weeks to make that my race pace?
And on another note, for the first time EVER I pee'd in the woods. LOL. I just had to say that. Can you believe I did all that trail running this past winter/spring and never had to do that?!
Tuesday, June 11, 2013
1 Mile Time Trial
RUN 4.6 miles in 40-45 mins
Today was a 1 mile TT day--my previous measured miles were the two I ran on April 30th and the times were just over 8 and just under 8. So now 6 or so weeks later I'm back to see how things have changed.
1 mile in 6:51! Ave HR of 163 for that interval. YAHOO!!
For whatever quirk of memory, I can recall my previous mile times: 7:34 years ago in 2006 or 2007, and a 6:23 PR I think later in 2007.
No PlyoX today, resting! And I have lots of energy.
Today was a 1 mile TT day--my previous measured miles were the two I ran on April 30th and the times were just over 8 and just under 8. So now 6 or so weeks later I'm back to see how things have changed.
1 mile in 6:51! Ave HR of 163 for that interval. YAHOO!!
For whatever quirk of memory, I can recall my previous mile times: 7:34 years ago in 2006 or 2007, and a 6:23 PR I think later in 2007.
No PlyoX today, resting! And I have lots of energy.
Monday, June 10, 2013
Sunday, June 9, 2013
Castlewood could make for two trail marathons! But not today.
RUN: 20.5 miles in 4.5 hours, roughly (my autopause was on for a while)
This started off as a group SLUG run, which reduced to a run with TH and TV, then further reduced to a run with TV. I'm happy for the variety. And happy to see TH again! So much to talk about.
I wanted 20-25 today, and when we finished I could have peeled off another 4.5 miles. Thinking/knowing I can do it is different from actually doing it though.
We stuck mostly to the hills of Cwood and I worked on my down hill technique. I'm a little wussy on the downhills but with the added strength from plyos it's getting better. But I'm still hurting the patella tendon when I descend and that's cause for concern.
In talking about the Cwood trails, I realized I could plan two separate marathon distance runs out here to fit my goal of a trail marathon in all the STL parks. Babler, L&C, Greenrock, and Chubbie are already done. Leaving Cwood, Lost Valley, Queenie?, and what else? A marathon could be run in the hills of Cwood using the Skippo route, and a separate route using the river run/Al Foster connections. Hmmmm....
Great run, no problems aside from my poison ivy rash distracting me. I ate on the q45, and probably ate too much brekkie again. However my recovery meal is much better than it used to be--I don't get home ready to pass out. In run nutrition was a powerbar, a lara bar, and 2 gels and we ran roughly from 8am to 1pm.
On the way home, I started thinking about this progression versus the Potawatomi progression. I feel like I'm ahead of the curve, I'll have to look. So I'm getting crazy ideas about PR's and sub-12hr races...
NUMERICS Total time 15:44
SWIM 2hrs and 4900y
BIKE 3:50 and 64.20 miles
RUN 7:18 and 37.50 miles
STRENGTH 2:36
So happy to see the swim numbers up!
This started off as a group SLUG run, which reduced to a run with TH and TV, then further reduced to a run with TV. I'm happy for the variety. And happy to see TH again! So much to talk about.
I wanted 20-25 today, and when we finished I could have peeled off another 4.5 miles. Thinking/knowing I can do it is different from actually doing it though.
We stuck mostly to the hills of Cwood and I worked on my down hill technique. I'm a little wussy on the downhills but with the added strength from plyos it's getting better. But I'm still hurting the patella tendon when I descend and that's cause for concern.
In talking about the Cwood trails, I realized I could plan two separate marathon distance runs out here to fit my goal of a trail marathon in all the STL parks. Babler, L&C, Greenrock, and Chubbie are already done. Leaving Cwood, Lost Valley, Queenie?, and what else? A marathon could be run in the hills of Cwood using the Skippo route, and a separate route using the river run/Al Foster connections. Hmmmm....
Great run, no problems aside from my poison ivy rash distracting me. I ate on the q45, and probably ate too much brekkie again. However my recovery meal is much better than it used to be--I don't get home ready to pass out. In run nutrition was a powerbar, a lara bar, and 2 gels and we ran roughly from 8am to 1pm.
On the way home, I started thinking about this progression versus the Potawatomi progression. I feel like I'm ahead of the curve, I'll have to look. So I'm getting crazy ideas about PR's and sub-12hr races...
NUMERICS Total time 15:44
SWIM 2hrs and 4900y
BIKE 3:50 and 64.20 miles
RUN 7:18 and 37.50 miles
STRENGTH 2:36
So happy to see the swim numbers up!
Saturday, June 8, 2013
More MCTs. It really needs to stop. And bunny woman beats me.
BIKE Just over 3hrs, just a squeak under 50 miles
SWIM one hour and 2500 yards, 30x50 as hard/easy
More MCTs today. And as much as I love them, as much purpose as they can serve on a bad weather day or a bad mood one, I have to quit riding them. Their sense of security is a nice draw--so few cars. The flat smooth surface is like running on a track--easy to measure for uninterupted intervals. But--they aren't really good for learning to ride on the roads a race will be held on.
But I had a schedule to stick to and only needed to get time on the bike with a few intervals, and this worked. I joined RM and AM at sun-up and we took off. RM had intervals to do, then AM and I did intervals on my favorite little "sprint spur". We got to see aid stations for a 10K that morning, saw deer and turtles, and had a very enjoyable ride!
My intervals on the sprint spur were pushed to max with a jackrabbit type start but I would fade towards the end. My muscular endurance is low, so that is a weakness to work on. I see improvement though in my sub-racepace super-conversational pace effort though, but they need to be lengthened to be of any use in a 70.3 distance.
After this I went to work, fueled by my new sweet potato cookie dough recovery recipe meal. It probably sounds awful, but it's really good and easy to eat while driving. The bike was pretty easy compared to the swim I had planned, so I needed to be refueled.
WU 4x200 as swim-kick-pull-dolphin. MS 30x50 as hard/easy (10s). CD 200 choice.
30x50 hard/easy sounds so much better when viewed as 15x50 hard efforts. See? Isn't that much easier looking?! So that's how I viewed it. I started off with no time goal, but after I saw that my first hard 50 was 50s, I got pretty jazzed about that! I had to look back to see what last year's 50's were timed at. The same! So that became my goal--50 second 50's, with the 50 easy being as easy as I wanted it to be.
Up to the last 5 or so intervals, I had the lane to myself. Towards the end a woman started assembling her pile of gear at the shallow end. I paused in one of my easy 50's to say "hi". She avoided eye contact. I waited. She avoided. WTH? I lifted my goggles and waited a few more seconds. She was doing up her hair into this high-headed bun. A bun under a swim cap? She had a little mini bottle of water next to a pile of paddles and fins. All I wanted to say was "hi, happy to split the lane?" and....nothing!! WTF?! Fine, bitch.
I'd like to think I was mature about this, but I wasn't. I pushed off the wall with only one thought: She had better not be able to swim faster than me. Oh holy hell the woman with done-up hair had better not be faster than me. Anyone with only a mini-sippy bottle of water can't be serious, right?
Oh yeah. Maturity. The textbook definition. I should come up with a word to describe this.....
Anyhoo, back to my sets. I was doing the hard sets as hard, maybe even sprint speed? I hit the 50y mark huffing and hanging on the wall, barely able to count to ten. But seeing the 50, 52, 53, 51 second times kept me fueled. My arms were starting to burn, but I noticed something surprising in this--my form is BETTER at this pace?! I had a long reach, a higher turn-over, a solid grab on the water. In an easy set my hands seemed to slip through the water more. I didn't time the difference between the hard and easy, but I'm going to guess about 10 seconds. 10 seconds is a lot of time! But I couldn't sustain this effort much more than 50 yards. I need to think about how to extend this.
Meanwhile bunny woman was finning along with me, and since she was using her fins I didn't take her pace seriously. But she was popping off flip-turns smooth and easy, a contrast to my quick but personally invented tumble turns. Hmmm.... Then she started swimming (not sure about fins but maybe with paddles) and seemed to be easily keeping up with my pace. My hard intervals pace, that is. Here I'm huffin and puffin to hold what she made look easy. Dammit!
I had a few moments of "oh give up and just slow down, you look like a fool" compared to a few moments of "NFW is she going to beat me to the wall" and a few "hey haha I'm benefiting from her draft". Maturity.
Then during an easy set I noticed a guy wearing mid-thigh swim jammers warming up for the next lane over. My was doing these arm-spinny dynamic warmups, beating his arms around and looking like he could injure himself. I think I saw Michael Phelps doing something similar. Did this guy think he was like MP? Oh man, he better not swim faster than me...
And sure a shit, it seemed he could swim faster than me. So now bunny woman and MPguy were making it look so damned easy...
Until I came up to the deep end at the end of a hard interval, and a woman in the rec area near me asked about my swimming. Turns out she had taken her first swim lesson yesterday!!! And was at the pool today to work on kicking while floating on her back. She said it felt like she was sinking at her feet. I said that's normal, and gave her two ideas of what I did to remedy that. She was determined to learn to swim by the end of the summer, and was excited about this new-to-her sport.
Why couldn't I be sharing a lane with her? Why do I get bunny woman?
Because bunny woman makes me a better swimmer. I'm not a terribly competitive person, but situations like this bring it out. Even if I keep it to myself and don't go open with it, I still feel that burn to get better and improve, even at the cost of my own sanity sometimes.
And that's what I love about this--I may hate swimming but damn I love the challenge of not being able to do it at the same time.
SWIM one hour and 2500 yards, 30x50 as hard/easy
More MCTs today. And as much as I love them, as much purpose as they can serve on a bad weather day or a bad mood one, I have to quit riding them. Their sense of security is a nice draw--so few cars. The flat smooth surface is like running on a track--easy to measure for uninterupted intervals. But--they aren't really good for learning to ride on the roads a race will be held on.
But I had a schedule to stick to and only needed to get time on the bike with a few intervals, and this worked. I joined RM and AM at sun-up and we took off. RM had intervals to do, then AM and I did intervals on my favorite little "sprint spur". We got to see aid stations for a 10K that morning, saw deer and turtles, and had a very enjoyable ride!
My intervals on the sprint spur were pushed to max with a jackrabbit type start but I would fade towards the end. My muscular endurance is low, so that is a weakness to work on. I see improvement though in my sub-racepace super-conversational pace effort though, but they need to be lengthened to be of any use in a 70.3 distance.
After this I went to work, fueled by my new sweet potato cookie dough recovery recipe meal. It probably sounds awful, but it's really good and easy to eat while driving. The bike was pretty easy compared to the swim I had planned, so I needed to be refueled.
WU 4x200 as swim-kick-pull-dolphin. MS 30x50 as hard/easy (10s). CD 200 choice.
30x50 hard/easy sounds so much better when viewed as 15x50 hard efforts. See? Isn't that much easier looking?! So that's how I viewed it. I started off with no time goal, but after I saw that my first hard 50 was 50s, I got pretty jazzed about that! I had to look back to see what last year's 50's were timed at. The same! So that became my goal--50 second 50's, with the 50 easy being as easy as I wanted it to be.
Up to the last 5 or so intervals, I had the lane to myself. Towards the end a woman started assembling her pile of gear at the shallow end. I paused in one of my easy 50's to say "hi". She avoided eye contact. I waited. She avoided. WTH? I lifted my goggles and waited a few more seconds. She was doing up her hair into this high-headed bun. A bun under a swim cap? She had a little mini bottle of water next to a pile of paddles and fins. All I wanted to say was "hi, happy to split the lane?" and....nothing!! WTF?! Fine, bitch.
I'd like to think I was mature about this, but I wasn't. I pushed off the wall with only one thought: She had better not be able to swim faster than me. Oh holy hell the woman with done-up hair had better not be faster than me. Anyone with only a mini-sippy bottle of water can't be serious, right?
Oh yeah. Maturity. The textbook definition. I should come up with a word to describe this.....
Anyhoo, back to my sets. I was doing the hard sets as hard, maybe even sprint speed? I hit the 50y mark huffing and hanging on the wall, barely able to count to ten. But seeing the 50, 52, 53, 51 second times kept me fueled. My arms were starting to burn, but I noticed something surprising in this--my form is BETTER at this pace?! I had a long reach, a higher turn-over, a solid grab on the water. In an easy set my hands seemed to slip through the water more. I didn't time the difference between the hard and easy, but I'm going to guess about 10 seconds. 10 seconds is a lot of time! But I couldn't sustain this effort much more than 50 yards. I need to think about how to extend this.
Meanwhile bunny woman was finning along with me, and since she was using her fins I didn't take her pace seriously. But she was popping off flip-turns smooth and easy, a contrast to my quick but personally invented tumble turns. Hmmm.... Then she started swimming (not sure about fins but maybe with paddles) and seemed to be easily keeping up with my pace. My hard intervals pace, that is. Here I'm huffin and puffin to hold what she made look easy. Dammit!
I had a few moments of "oh give up and just slow down, you look like a fool" compared to a few moments of "NFW is she going to beat me to the wall" and a few "hey haha I'm benefiting from her draft". Maturity.
Then during an easy set I noticed a guy wearing mid-thigh swim jammers warming up for the next lane over. My was doing these arm-spinny dynamic warmups, beating his arms around and looking like he could injure himself. I think I saw Michael Phelps doing something similar. Did this guy think he was like MP? Oh man, he better not swim faster than me...
And sure a shit, it seemed he could swim faster than me. So now bunny woman and MPguy were making it look so damned easy...
Until I came up to the deep end at the end of a hard interval, and a woman in the rec area near me asked about my swimming. Turns out she had taken her first swim lesson yesterday!!! And was at the pool today to work on kicking while floating on her back. She said it felt like she was sinking at her feet. I said that's normal, and gave her two ideas of what I did to remedy that. She was determined to learn to swim by the end of the summer, and was excited about this new-to-her sport.
Why couldn't I be sharing a lane with her? Why do I get bunny woman?
Because bunny woman makes me a better swimmer. I'm not a terribly competitive person, but situations like this bring it out. Even if I keep it to myself and don't go open with it, I still feel that burn to get better and improve, even at the cost of my own sanity sometimes.
And that's what I love about this--I may hate swimming but damn I love the challenge of not being able to do it at the same time.
Friday, June 7, 2013
Tired tired tired. And HUNGRY!
STRENGTH: P90X Back & Biceps, Abs
I had planned to swim this morning, but after this workout I'm not sure it's a good idea. Maybe later in the day? My form was bad for the strength workout, then afterwards my arms were jelly.
So I'll have to report in later.
I had planned to swim this morning, but after this workout I'm not sure it's a good idea. Maybe later in the day? My form was bad for the strength workout, then afterwards my arms were jelly.
So I'll have to report in later.
Thursday, June 6, 2013
AMAZING afternoon!
RUN 10 miles in 1:38, ave hr 141
SWIM 2400y in ~1hr, 3x400 swim-pull-swim
The run was fasted and by the last hours (made it to almost 13) I was nearly sick. Going to have to build this one slowly. The goal of the run was low HR, but I didn't manage that. Was it fatigue? Hunger? Dehydrated? Or still not slowed down enough? Dunno.
But what I really want to remember is the afternoon. I had a really short day at work and was able to leave early to meet the woman who was interested in my old wetsuit. The thing has been unused for a year now, it needed a home! After nearly 2 weeks of trying to coordinate our schedules there was an opportunity to meet in FP. Happy to leave work (had nothing more to do anyway) I took off with no plans to come back.
My plan was that I would give the suit to a new triathlete, not sell it. I'd hoped to help them out in the sport, besides I didn't need the money for a new one or anything. So I'd put a token price on it to keep away the resale-intended questioners. Turns out she's not signed up yet for her race, but she's planning one in Colorado later this summer. Good enough for me!! The suit fit her great, and it was my pleasure to surprise her by giving it away. YAY my suit will see open water this weekend!!
After this I went for a swim at the Y. I don't think I've ever done a late Thursday swim there? I always think it will be busy with kids or classes. Nope. Empty but a few bobbers and swimmers. YAY!
Once again I came with a specific swim plan, that really helps me stay focused and not wander off into a junk yards workout. WU=800 with every 4th 25y as IM in IM order. MS=3x400 as swim-pull-swim at 70-80%. CD=8x50 total recovery. I picked the first lane and set to it. Little did I know that the choice would change my day!
At first I was alone, alternating between backstroke and breaststroke for the IM lengths. I laughed to think that just weeks ago my entire workout was only 800y, and that last year around this time my warmups were always 800+. With each 100, I'd focus on something new--stretching the stroke from finger to toe; pressing the box; head down; butt up. With that done, off to the 400's which would be my longest intervals so far this training season. Last week it was 200's. The first swim took 8 mins on the nose, maybe 8:01 or 8:02. WOW, I'm so happy to see this because when I started swimming just a few weeks ago I was doing 1:05-1:10 laps!
Now pulling. I rotate better with the pull buoy and get a better grab on the water, so I focused on that feeling with the goal of bringing it into the 3rd set. Buzzin along, and somewhere around the 6th lap I hear a voice at the shallow end. But just a voice. I don't stop, just flip n go. Again at the shallow end I hear a voice, and my lane partner is still stopped. Is he talking to someone maybe? Because when you want a swimmer's attention you throw a kickboard at them. Kidding, you just put it on the wall to flag their attention. None of that so I keep going, but plan to peek at the deck on my next turn. Deep end, tumble turn, peeking up and I hear a voice right over me--HIC--water right into the mouth as I react. Indeed someone was trying to flag me to signal a circle swim. Damn that was rude of me!! I'm happy to share, so we take off circling. I miss timing this interval with the disruption. Oh well. No biggie.
Soon enough the 2nd swimmer left leaving just me and the newer swimmer to split the lane. We agree, I offer her the selection of sides, and she picks the inner lane side leaving me with the wall. Nuts. The wall is hard to swim along. The wave mechanics along the wall, the water jets, and the rough texture all make for an annoying swim. It's a challenge! Time for my 3rd interval.
Buzzin along again, on the 2nd lap push-off I get a mouth full of water off the wall. I start to come up for a cough, then remind myself to ignore it and push on. I have learned to cough underwater. Buzzin along, getting oh so tired and sloppy, but interested in repeating the 8 min time. But it's not to be, again the lifeguard flagged me at the shallow end saying he needed my side of the lane for a young swimmer to finish her deep water test: shallow end to deep with no wall or floor. She's 7-someodd years old! Talk about buzzin--she Buzzed to the deep end, head above water the whole time, but a solid effort. As she walked by us smiling, I started applauding her and was joined by others in the pool.
Then another swimmer needed to finish her test. While this went on, I started talking to my lane partner. Turns out she did her first triathlon a few weeks ago at an indoor YMCA tri--on her 72nd birthday!!! She's training for LSL sprint in August--her first OWS!! Her goal next year is LSL olympic and soon after a half iron!! OMG AMAZING!!! She was worried about being too old or too slow, worried about learning to ride her bike, but I'm so excited for her!! (Can't you tell by all the exclamation points?!).
What a day--new triathlete with a new wetsuit, new swimmers completing their test, and a new triathlete entering the sport late in life. Inspiring day, I couldn't stop smiling. Damn I love days like this :)
SWIM 2400y in ~1hr, 3x400 swim-pull-swim
The run was fasted and by the last hours (made it to almost 13) I was nearly sick. Going to have to build this one slowly. The goal of the run was low HR, but I didn't manage that. Was it fatigue? Hunger? Dehydrated? Or still not slowed down enough? Dunno.
But what I really want to remember is the afternoon. I had a really short day at work and was able to leave early to meet the woman who was interested in my old wetsuit. The thing has been unused for a year now, it needed a home! After nearly 2 weeks of trying to coordinate our schedules there was an opportunity to meet in FP. Happy to leave work (had nothing more to do anyway) I took off with no plans to come back.
My plan was that I would give the suit to a new triathlete, not sell it. I'd hoped to help them out in the sport, besides I didn't need the money for a new one or anything. So I'd put a token price on it to keep away the resale-intended questioners. Turns out she's not signed up yet for her race, but she's planning one in Colorado later this summer. Good enough for me!! The suit fit her great, and it was my pleasure to surprise her by giving it away. YAY my suit will see open water this weekend!!
After this I went for a swim at the Y. I don't think I've ever done a late Thursday swim there? I always think it will be busy with kids or classes. Nope. Empty but a few bobbers and swimmers. YAY!
Once again I came with a specific swim plan, that really helps me stay focused and not wander off into a junk yards workout. WU=800 with every 4th 25y as IM in IM order. MS=3x400 as swim-pull-swim at 70-80%. CD=8x50 total recovery. I picked the first lane and set to it. Little did I know that the choice would change my day!
At first I was alone, alternating between backstroke and breaststroke for the IM lengths. I laughed to think that just weeks ago my entire workout was only 800y, and that last year around this time my warmups were always 800+. With each 100, I'd focus on something new--stretching the stroke from finger to toe; pressing the box; head down; butt up. With that done, off to the 400's which would be my longest intervals so far this training season. Last week it was 200's. The first swim took 8 mins on the nose, maybe 8:01 or 8:02. WOW, I'm so happy to see this because when I started swimming just a few weeks ago I was doing 1:05-1:10 laps!
Now pulling. I rotate better with the pull buoy and get a better grab on the water, so I focused on that feeling with the goal of bringing it into the 3rd set. Buzzin along, and somewhere around the 6th lap I hear a voice at the shallow end. But just a voice. I don't stop, just flip n go. Again at the shallow end I hear a voice, and my lane partner is still stopped. Is he talking to someone maybe? Because when you want a swimmer's attention you throw a kickboard at them. Kidding, you just put it on the wall to flag their attention. None of that so I keep going, but plan to peek at the deck on my next turn. Deep end, tumble turn, peeking up and I hear a voice right over me--HIC--water right into the mouth as I react. Indeed someone was trying to flag me to signal a circle swim. Damn that was rude of me!! I'm happy to share, so we take off circling. I miss timing this interval with the disruption. Oh well. No biggie.
Soon enough the 2nd swimmer left leaving just me and the newer swimmer to split the lane. We agree, I offer her the selection of sides, and she picks the inner lane side leaving me with the wall. Nuts. The wall is hard to swim along. The wave mechanics along the wall, the water jets, and the rough texture all make for an annoying swim. It's a challenge! Time for my 3rd interval.
Buzzin along again, on the 2nd lap push-off I get a mouth full of water off the wall. I start to come up for a cough, then remind myself to ignore it and push on. I have learned to cough underwater. Buzzin along, getting oh so tired and sloppy, but interested in repeating the 8 min time. But it's not to be, again the lifeguard flagged me at the shallow end saying he needed my side of the lane for a young swimmer to finish her deep water test: shallow end to deep with no wall or floor. She's 7-someodd years old! Talk about buzzin--she Buzzed to the deep end, head above water the whole time, but a solid effort. As she walked by us smiling, I started applauding her and was joined by others in the pool.
Then another swimmer needed to finish her test. While this went on, I started talking to my lane partner. Turns out she did her first triathlon a few weeks ago at an indoor YMCA tri--on her 72nd birthday!!! She's training for LSL sprint in August--her first OWS!! Her goal next year is LSL olympic and soon after a half iron!! OMG AMAZING!!! She was worried about being too old or too slow, worried about learning to ride her bike, but I'm so excited for her!! (Can't you tell by all the exclamation points?!).
What a day--new triathlete with a new wetsuit, new swimmers completing their test, and a new triathlete entering the sport late in life. Inspiring day, I couldn't stop smiling. Damn I love days like this :)
Wednesday, June 5, 2013
Late start, loss of training
STRENGTH: P90X Chest, Shoulders, & Triceps, then Abs
BIKE 50 mins and 14.4 miles
Time management sucked today. I got up around 5am but didn't get to the pain cave until about 630! What was I doing?! So after 1hr of P90X, I did what I had time for with the bike.
My legs are still shot from yesterday so I opted to shorten the bike instead of the strength. Tomorrow I have a 10 mile easy run so I'd like to be ready for that. After climbing the steps this morning, I reviewed my schedule of speed run Tuesday, Q bike Weds, long run Thurs. I have a lot of leg-intense training over these days, then you stack after that the Legs&Back P90X on Friday, long ride Saturday, trail run Sunday...my legs never get a chance to recover.
Fast forward a few mins to me trying to decide which DVD to play today: Monday's missed CS&T or today's B&B? I wondered about stacking 2 DVD's on Friday--the Legs & Back along with Back & Biceps. I did this recently and it worked. But then I had a moment of brilliance. Hey, why not skip L&B on Friday!? DUH!! Rest the legs AND get the B&B workout it. DUH!!
The bike was to one of my old CTS DVDs. The EN TP called for more 30/30...eh...boring.
I should also report that my ankle is just fine, hurts to touch but if I don't touch it I'm OK ;)
And my back is really improved, some tightness in a deep stretch and that's all. I heal fast :)
Compared to yesterday, my energy is much better this afternoon. But I'm still not drinking enough during the day. Water gets boring after awhile!
BIKE 50 mins and 14.4 miles
Time management sucked today. I got up around 5am but didn't get to the pain cave until about 630! What was I doing?! So after 1hr of P90X, I did what I had time for with the bike.
My legs are still shot from yesterday so I opted to shorten the bike instead of the strength. Tomorrow I have a 10 mile easy run so I'd like to be ready for that. After climbing the steps this morning, I reviewed my schedule of speed run Tuesday, Q bike Weds, long run Thurs. I have a lot of leg-intense training over these days, then you stack after that the Legs&Back P90X on Friday, long ride Saturday, trail run Sunday...my legs never get a chance to recover.
Fast forward a few mins to me trying to decide which DVD to play today: Monday's missed CS&T or today's B&B? I wondered about stacking 2 DVD's on Friday--the Legs & Back along with Back & Biceps. I did this recently and it worked. But then I had a moment of brilliance. Hey, why not skip L&B on Friday!? DUH!! Rest the legs AND get the B&B workout it. DUH!!
The bike was to one of my old CTS DVDs. The EN TP called for more 30/30...eh...boring.
I should also report that my ankle is just fine, hurts to touch but if I don't touch it I'm OK ;)
And my back is really improved, some tightness in a deep stretch and that's all. I heal fast :)
Compared to yesterday, my energy is much better this afternoon. But I'm still not drinking enough during the day. Water gets boring after awhile!
Tuesday, June 4, 2013
I'd hit the gas, nothing would happen!
RUN: 7 miles in 70 mins, speed work of 6x800
STRENGTH: Plyo workout 45-50 mins
My lower back is improved and my ankle is about the same (hurts only to touch or stretch) so I saw no reason to skip today's run. I did see reason to skip the "speed" aspect of it, but I've learned over the years that no matter what I think I can do, I can usually do better.
So today was funny in that while I thought I'd surprise myself with a fast workout, instead I surprised myself by finding no response when I opened the throttle!
4 of us met at the track for 6x800's. I didn't have a set goal time or pace in mind, instead I just shot for a nice 75% ish range of effort. The first intervals came in around the 3:55 mark, or just under 8 min miles. As the intervals progressed, they got slower and slower until the last at 4:10.
But the funny thing was how dead my legs were, yet how awake my mind was. IT would pass me by in his interval and I'd think to myself "faster turnover, light feet, go-go-go" and.....zippo. Nothing would happen. I'd play it in my head. I'd try to find one level deeper. I'd take a long rest interval. Nothing. It was like my legs had a throttle governor limiting them to just that one speed.
On top of that, my stomach was burpy and tossing around the idea of tossing the cookies. At least if I'd have puked I'd have a good story about why my workout was so slow!
The plyo workout was soon after the run. I took the "X" out of it and just did a light easy session to rest the back and ankles. My legs were shot anyway, there wasn't much "cat" in me today.
STRENGTH: Plyo workout 45-50 mins
My lower back is improved and my ankle is about the same (hurts only to touch or stretch) so I saw no reason to skip today's run. I did see reason to skip the "speed" aspect of it, but I've learned over the years that no matter what I think I can do, I can usually do better.
So today was funny in that while I thought I'd surprise myself with a fast workout, instead I surprised myself by finding no response when I opened the throttle!
4 of us met at the track for 6x800's. I didn't have a set goal time or pace in mind, instead I just shot for a nice 75% ish range of effort. The first intervals came in around the 3:55 mark, or just under 8 min miles. As the intervals progressed, they got slower and slower until the last at 4:10.
But the funny thing was how dead my legs were, yet how awake my mind was. IT would pass me by in his interval and I'd think to myself "faster turnover, light feet, go-go-go" and.....zippo. Nothing would happen. I'd play it in my head. I'd try to find one level deeper. I'd take a long rest interval. Nothing. It was like my legs had a throttle governor limiting them to just that one speed.
On top of that, my stomach was burpy and tossing around the idea of tossing the cookies. At least if I'd have puked I'd have a good story about why my workout was so slow!
The plyo workout was soon after the run. I took the "X" out of it and just did a light easy session to rest the back and ankles. My legs were shot anyway, there wasn't much "cat" in me today.
Monday, June 3, 2013
OOF! OUCH!!
No P90X or swim this morning. I hurt! But it's a good hurt :)
The ankle is OK. It's my lower back. I just hurts to hunch over. Not an injury pain (I don't think it is anyway) but more of a dammit-WTF did you do this weekend type of pain. And my deltoids are sore. I'm gonna guess that was Saturday's swim. And they shouldn't be hurting from swimming!!
My last full rest day was 2 weeks ago on Monday, my last non-cardio rest day was 10 days ago. I just need to rest. Last week was exceptionally long at 18.5 hrs, and only 3:41 of that was strength training!
The ankle is OK. It's my lower back. I just hurts to hunch over. Not an injury pain (I don't think it is anyway) but more of a dammit-WTF did you do this weekend type of pain. And my deltoids are sore. I'm gonna guess that was Saturday's swim. And they shouldn't be hurting from swimming!!
My last full rest day was 2 weeks ago on Monday, my last non-cardio rest day was 10 days ago. I just need to rest. Last week was exceptionally long at 18.5 hrs, and only 3:41 of that was strength training!
Sunday, June 2, 2013
Money Miles at Lewis and Clark and an 18.5hr week!
RUN: 4:25ish and 23.5 miles.
This is one of those runs that goes down as a turning point training day. One of those days where you realize you can do more than you think. Not quite a crucible day, though. But definitely memorable. And it might be my fastest trail run to date.
It was a perfect day for a long run. Sorta cool but not chilled, cloudy but not raining, soft but not muddy. The only downside to the day would be all the downed trees and debris. We found out later that the recent tornadoes pretty much started in these parks before heading off to the nearby houses.
TV and I started off on the Hamburg towards Lost Valley, but after a bad advice from me we turned away from the gravel road that took us to the LV trails and instead ended up at a flooded LV parking lot. Not that bad of advice I guess, the Hamburg has a nice slow climb on the way back and it was extra miles!
The loop of the LV trails started at mile 7 and went for 10 more. Nice single track, varied footing, and switchbacks to keep you guessing. But these miles weren't the money miles. Beyond mile 17 was the money. (New term for me, gotta name it!). First off the 1-2 miles back to the truck were money. I glanced at the Garmin at one point to see 8:51 pace. Me? Doing 8:51 after 18 miles of trails?!
We ended up back at the truck at 18.4, both needing water and thinking we'd decide on going further once refilled. If I had been alone, I would have stopped there. I could feel The Stupids coming on, the fazed silly mistake-filled brain state I get, and this was already 3 miles longer than last week's trail run. But I was encouraged, and after a few lame attempts and saying "nothing fast" we took off. Of course, we were running at the same pace we were doing earlier. Bring on the money!
We planned on the shorter L&C trail (I thought it was Lewis, nope it was Clark). This trail system had less rock and more soft mud, and more people hiking. It was while coming down a rooted hill with up-going hikers that I rolled my left ankle over kinda hard. I'd tweaked both ankles already a few times, but this one left me gimping a few minutes. Do I want to rest? No. Keep going.
Onward and after a while we started meeting a lot more hikers, and they started warning us that the trail was flooded out ahead. Instead of turning back we kept going, figuring we would at least enjoy the view and maybe find a way around. Being the intrepid trail nuts, we found a way around to finish the loop. The stop/start of climbing trees, the long miles, and the ankle were adding up on me. And I think I needed just one more gel to get by (I was solidly following my 45 min strategy, but hadn't brought enough for this long of a run!) and keep focused. By 22 miles I was starting to slip. I was keeping up, but starting to lose the fun. The fun was mostly gone by mile 23, and seeing the parking lot at 23.5 was a relief.
That's the money shot right there. Those last 5 miles that I didn't think I could do, and the last mile that I didn't want to do. But in the end, I was glad I did it and looking back it wasn't that hard to do.
My ankle is fine, it hurts a little but I don't think it's injured. Pork rinds and a protein drink for recovery (the pork rinds tasted better) and a long sleep ahead!
NUMERICS: 18hr 27 mins this week (holy shit! I had no idea!)
SWIM: 1hr 2400y
BIKE: 107.20 miles in 7 hours
RUN: 40 miles in 6:46
STRENGTH: 3hr 41 mins
ahhh....3 day weekends :)
This is one of those runs that goes down as a turning point training day. One of those days where you realize you can do more than you think. Not quite a crucible day, though. But definitely memorable. And it might be my fastest trail run to date.
It was a perfect day for a long run. Sorta cool but not chilled, cloudy but not raining, soft but not muddy. The only downside to the day would be all the downed trees and debris. We found out later that the recent tornadoes pretty much started in these parks before heading off to the nearby houses.
TV and I started off on the Hamburg towards Lost Valley, but after a bad advice from me we turned away from the gravel road that took us to the LV trails and instead ended up at a flooded LV parking lot. Not that bad of advice I guess, the Hamburg has a nice slow climb on the way back and it was extra miles!
The loop of the LV trails started at mile 7 and went for 10 more. Nice single track, varied footing, and switchbacks to keep you guessing. But these miles weren't the money miles. Beyond mile 17 was the money. (New term for me, gotta name it!). First off the 1-2 miles back to the truck were money. I glanced at the Garmin at one point to see 8:51 pace. Me? Doing 8:51 after 18 miles of trails?!
We ended up back at the truck at 18.4, both needing water and thinking we'd decide on going further once refilled. If I had been alone, I would have stopped there. I could feel The Stupids coming on, the fazed silly mistake-filled brain state I get, and this was already 3 miles longer than last week's trail run. But I was encouraged, and after a few lame attempts and saying "nothing fast" we took off. Of course, we were running at the same pace we were doing earlier. Bring on the money!
We planned on the shorter L&C trail (I thought it was Lewis, nope it was Clark). This trail system had less rock and more soft mud, and more people hiking. It was while coming down a rooted hill with up-going hikers that I rolled my left ankle over kinda hard. I'd tweaked both ankles already a few times, but this one left me gimping a few minutes. Do I want to rest? No. Keep going.
Onward and after a while we started meeting a lot more hikers, and they started warning us that the trail was flooded out ahead. Instead of turning back we kept going, figuring we would at least enjoy the view and maybe find a way around. Being the intrepid trail nuts, we found a way around to finish the loop. The stop/start of climbing trees, the long miles, and the ankle were adding up on me. And I think I needed just one more gel to get by (I was solidly following my 45 min strategy, but hadn't brought enough for this long of a run!) and keep focused. By 22 miles I was starting to slip. I was keeping up, but starting to lose the fun. The fun was mostly gone by mile 23, and seeing the parking lot at 23.5 was a relief.
That's the money shot right there. Those last 5 miles that I didn't think I could do, and the last mile that I didn't want to do. But in the end, I was glad I did it and looking back it wasn't that hard to do.
My ankle is fine, it hurts a little but I don't think it's injured. Pork rinds and a protein drink for recovery (the pork rinds tasted better) and a long sleep ahead!
NUMERICS: 18hr 27 mins this week (holy shit! I had no idea!)
SWIM: 1hr 2400y
BIKE: 107.20 miles in 7 hours
RUN: 40 miles in 6:46
STRENGTH: 3hr 41 mins
ahhh....3 day weekends :)
Saturday, June 1, 2013
Rain, rain, go away
BIKE 2hrs indoors (boooo...) 34 miles
SEIM 1hr and 2400y, MS of 6x200
I didn't include in that a 30 min NAP before the swim!
This morning started off slow. I was dragging my feet about doing another indoor ride. Speed work or Quality work on the trainer is one thing. Long rides are another.
After more foot dragging (at least by this point I'm sitting on the floor next to the trainer) I finally get rolling and decide on 10 min intervals: 10 mins mid-ring, 10 min big-ring for the first hour. I broke up the 10 mins with 1 min this/that or whatever struck my fancy. The 2nd hour was more a stay-focused challenge that only worked for another 45 mins.
Then I just crashed. No energy or motivation. Nap time! I didn't sleep well at all last night, took forever to fall asleep and kept waking up. So the nap was very helpful. Thankfully RM woke me up with a text that he was on his way to his swim. Although I wanted to join, I knew I'd be no good for a group event.
But this was the kick I needed to get my butt to the pool. I'm very happy to report that I finished my longest swim yet this year, and finished my first real swim workout! I picked out a 2400y card and stuck to it with minor changes only. WU of 400swim, 200kick, 200choice MS of 6x200 swim/pull alternating. I even timed the 200's!
Swimming 200's 4:00, 4:00, 4:06
Pulling 200's 3:51, 3:5?, 3:56
My goal was steady, not fast and not anaerobic, but these were maybe about as fast as I could go and I was damned near anaerobic (and nearly puking!). For the first time this year, I felt more aggressive and ready to push the swim. Yay!
Great way to start off June.
SEIM 1hr and 2400y, MS of 6x200
I didn't include in that a 30 min NAP before the swim!
This morning started off slow. I was dragging my feet about doing another indoor ride. Speed work or Quality work on the trainer is one thing. Long rides are another.
After more foot dragging (at least by this point I'm sitting on the floor next to the trainer) I finally get rolling and decide on 10 min intervals: 10 mins mid-ring, 10 min big-ring for the first hour. I broke up the 10 mins with 1 min this/that or whatever struck my fancy. The 2nd hour was more a stay-focused challenge that only worked for another 45 mins.
Then I just crashed. No energy or motivation. Nap time! I didn't sleep well at all last night, took forever to fall asleep and kept waking up. So the nap was very helpful. Thankfully RM woke me up with a text that he was on his way to his swim. Although I wanted to join, I knew I'd be no good for a group event.
But this was the kick I needed to get my butt to the pool. I'm very happy to report that I finished my longest swim yet this year, and finished my first real swim workout! I picked out a 2400y card and stuck to it with minor changes only. WU of 400swim, 200kick, 200choice MS of 6x200 swim/pull alternating. I even timed the 200's!
Swimming 200's 4:00, 4:00, 4:06
Pulling 200's 3:51, 3:5?, 3:56
My goal was steady, not fast and not anaerobic, but these were maybe about as fast as I could go and I was damned near anaerobic (and nearly puking!). For the first time this year, I felt more aggressive and ready to push the swim. Yay!
Great way to start off June.
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