RUN 6.6 miles in 55 mins for an 8:19m/m pace
SWIM 3000y in 1:16, broken 300's
I came to a big conclusion about something yesterday after yet another a long depressing afternoon, and coming to that decision has me awake and happy. Or maybe it really is a post-run high. And maybe yesterday was a hypoglycemic event, but since it's been recurring for years now, I doubt it. I don't discuss non-training much here, so I won't go further. Suffice it to say, I'm having a better day so far.
The run was in 24F weather but there was a stiff wind out of the south. I joked that we needed to huddle and rotate like penguins do. After saying that, I ended up out in front and was accused of pushing the pace. DC was supposed to be doing 9m/m, ooops. :) Great run, I made a point of pushing a little bit, especially at the end.
Yesterday I lamented my inability to hold to a schedule. Today I stuck to it. I said pool by 7:30, I was at the water at 7:32. I said work by 9:30, I was there 9:34. My momentum is strong, my mind is awake.
The momentum carried my right into the swim. It added up to a 2900 yard day, and I added an extra 100 to make it a 3000. My longest yet this year!
The WU was 3x (100S, 100K, 100P). More mindful swimming.
The MS was 2x [(1x300 @ 75%, 15s) (3x100 @ 84%, 15s) (6x50 @ 85+%, 10s)]
The CD was 300.
All 3's!! My favorite number :)
Things felt sloppy towards the end, but the times didn't change much:
300's in 6:18 and 6:20
100's in 1:58-2:01
50's in 56-58s
I felt so much faster though! I thought I'd see a drop in times and it was disappointing to not see that when I checked my watch.
Thursday, January 30, 2014
Wednesday, January 29, 2014
Love this swim's symmetry and pattern, even on Mis-Match Day
BIKE 1hr and 17.6 miles, 25 min 75% interval 7.8 miles
SWIM 1hr and 2400, 2x600 as 50e/25m
The bike seemed harder than it should have been, maybe it was a lack of focus. The interval worked out to only 18-some mph, really thought I was going faster than that! I spent more dedicated time on the ILT's this morning. Used to be I skipped them. Today I muted the TV to listen to the trainer wheel and really focus.
After the bike the plan was to walk the dog and swim. Instead I paused for a bite to eat under the excuse of "don't want my tummy screaming during the swim". This led to me eating my entire brekkie! It was a time delay and I didn't get to the pool until 8:30!
Then once at the pool I stand in the shower to warm up for nearly 10 mins. 8:40! This is weighing on my mind, I'm feeling guilty, and it's already making my day tough.
But the swim went great. As I did on Monday, I took the time to mindfully swim the drills. Part of the WU was a 4x75 set of drills. I modified the plan to fit my needs, by breaking each 75 up into 3 25's, then swimming elbow extension/leg position/head alignment then again in reverse for the first 2 75's. The second 75's were hand entry/kicking on sides/spinal alignment. This took time, but was worth it.
I realized pretty quickly that the 2x600 was awful similar to the 4x75 in that I could swim a 50 focused on a drill then the 25 focused and faster. So an easy lap focused on the problem, then a speedup to see how it feels. I worked through the same drill order for each 600. While not terribly creative, I enjoyed the balance.
At the end of the swim the woman in the next lane asked about my IMWI bottle. She'd raced IMWI in 2007, followed by some IML and IMLP. This year IMB and IML. Nice schedule! Super busy! FeNVY!
In the locker room a women dressing near me got us laughing about her mismatched purple shoes. "Never get dressed in the dark" she said! I said kids got a mis-matched day at school, so should we! :)
---
The LifestyleWhole30 ends tomorrow, and days like today have me planning ahead to the next month. Yup, it's gonna keep going! This month's changes of mindful actions, pre-planned meals, sit-down non-distracted eating, and increased scheduling have been great for me. I've been slipping a little as the month winds down, but I have identified a few trouble areas to work on. Specifically, bringing more food for long days and post-training, pre-planning mornings so I can get out the door on time, and streamlining the weekend duties to the entire thing isn't spend preparing for the week.
---
Coach SM sent an inspiration email this morning that has inspired another Bee's Binary: Mind vs Momentum. Momentum has been on my mind and I've been wanting to focus on it. Now I have the counter-point for it!
SWIM 1hr and 2400, 2x600 as 50e/25m
The bike seemed harder than it should have been, maybe it was a lack of focus. The interval worked out to only 18-some mph, really thought I was going faster than that! I spent more dedicated time on the ILT's this morning. Used to be I skipped them. Today I muted the TV to listen to the trainer wheel and really focus.
After the bike the plan was to walk the dog and swim. Instead I paused for a bite to eat under the excuse of "don't want my tummy screaming during the swim". This led to me eating my entire brekkie! It was a time delay and I didn't get to the pool until 8:30!
Then once at the pool I stand in the shower to warm up for nearly 10 mins. 8:40! This is weighing on my mind, I'm feeling guilty, and it's already making my day tough.
But the swim went great. As I did on Monday, I took the time to mindfully swim the drills. Part of the WU was a 4x75 set of drills. I modified the plan to fit my needs, by breaking each 75 up into 3 25's, then swimming elbow extension/leg position/head alignment then again in reverse for the first 2 75's. The second 75's were hand entry/kicking on sides/spinal alignment. This took time, but was worth it.
I realized pretty quickly that the 2x600 was awful similar to the 4x75 in that I could swim a 50 focused on a drill then the 25 focused and faster. So an easy lap focused on the problem, then a speedup to see how it feels. I worked through the same drill order for each 600. While not terribly creative, I enjoyed the balance.
At the end of the swim the woman in the next lane asked about my IMWI bottle. She'd raced IMWI in 2007, followed by some IML and IMLP. This year IMB and IML. Nice schedule! Super busy! FeNVY!
In the locker room a women dressing near me got us laughing about her mismatched purple shoes. "Never get dressed in the dark" she said! I said kids got a mis-matched day at school, so should we! :)
---
The LifestyleWhole30 ends tomorrow, and days like today have me planning ahead to the next month. Yup, it's gonna keep going! This month's changes of mindful actions, pre-planned meals, sit-down non-distracted eating, and increased scheduling have been great for me. I've been slipping a little as the month winds down, but I have identified a few trouble areas to work on. Specifically, bringing more food for long days and post-training, pre-planning mornings so I can get out the door on time, and streamlining the weekend duties to the entire thing isn't spend preparing for the week.
---
Coach SM sent an inspiration email this morning that has inspired another Bee's Binary: Mind vs Momentum. Momentum has been on my mind and I've been wanting to focus on it. Now I have the counter-point for it!
Tuesday, January 28, 2014
3x 3.1 miles, then run in the 3F weather to work!
BIKE 18.1 miles in 1 hr
RUN 4 miles in 39 mins, ave 131 bpm
The plan said 75%, but I went "harder" than what I thought 75% would be. I was feeling it! But I wasn't going all that fast -- the intervals work out to 19-something mph.
#1 9:43 120 bpm
#2 9:44 124
#3 9:43 123
Then I ran to work -- it was COLD dammit! I hope this summer is so damned hot I melt!
Yesterday TV had a great suggestion. Two of them really. I need to race more tune-ups and practice races. And I might benefit from being more self-competitive, in that I have regular courses that I occasionally race and track the times. His data from the last 3-4 years shows steady improvement in speed! He also asked about my racing -- do I always run to the same effort? Ummm...yeah.... Hmmm....
Oh and I don't have any good idea of my 5K pace. So I'm off to do some February 5K shopping.
RUN 4 miles in 39 mins, ave 131 bpm
The plan said 75%, but I went "harder" than what I thought 75% would be. I was feeling it! But I wasn't going all that fast -- the intervals work out to 19-something mph.
#1 9:43 120 bpm
#2 9:44 124
#3 9:43 123
Then I ran to work -- it was COLD dammit! I hope this summer is so damned hot I melt!
Yesterday TV had a great suggestion. Two of them really. I need to race more tune-ups and practice races. And I might benefit from being more self-competitive, in that I have regular courses that I occasionally race and track the times. His data from the last 3-4 years shows steady improvement in speed! He also asked about my racing -- do I always run to the same effort? Ummm...yeah.... Hmmm....
Oh and I don't have any good idea of my 5K pace. So I'm off to do some February 5K shopping.
Monday, January 27, 2014
Still a lot to learn
SWIM 2300y in 55 mins, short intervals: 200's in 3:56 and 100's in 1:56
When I renewed my club membership late last year, I marked the box for "intermediate" experience level, even though I had 8 years of racing experience. Why? Because I felt like I still had so much to learn from all this! And the clinic proved it true. So today's swim had some new "rules" to it:
1. Spend time on drills, take the time to be mindful of swim form
2. Try to feel the core engage, the power should come from the laterals not the shoulders
3. My butt needs to get higher!
4. My elbows should point to the sides of the pool
5. A pull buoy can be moved anywhere from crotch to ankle to get different outcomes
So with my head full of all these ideas, I did a 750y WU, 400 swim, then 350 of playing with the pull buoy. It was awful hard to swim with it at my ankles! I rolled all over the place and felt awful. Which tells me I need to work on that!
Next up was 4x200 (20s) intervals. The plan didn't say to go all out, but I almost was. Not a sprint, but as fast as I could go for 200y and keep it at a steady pace. The problem was that my form dropped off towards the end. All intervals were 3:55-3:59. My personal goal was 4 mins flat, so that's within range.
Huffin and Puffin, I started the next set of 5x100 (10s). These were all 1:55-1:56, the training plan said I should speed up but I didn't! I stayed about the same but was definitely MESSIER. The 10s rest wasn't enough so I took 20s instead. My form does improve after a bit more rest.
Sunday, January 26, 2014
Hammering the Hills
SWIM 250 yards, haha!
RUN 10 miles in 1:32, a hammering hill fest in FP
This morning JM did a swim gear clinic at WHP, after that I tried the forearm fulcrum tools she had. I'd wanted to buy these years ago and was too cheap. After testing them, I noted that they put my elbow at a different angle in the forward extension. It's just a tool, I'll use them briefly if ever, but later that evening I bought them anyway. $20 on sale.
After the swim I met TV in FP for some hills. The plan was to run the flats easy, then hammer up the hills, and repeat until finished. It was a beautiful day, high 50's with some wind. I felt light but tired, and mentally changed "light as a feather" with each hill. It's amazing how much hill strength and speed I lost ultra running -- the goal there is to save energy up hills, not blow it out!
The bottoms of my feet are hurting again, I think it's one of the shoes I'm wearing since it's bilateral. I'm worried it could turn in to PF. I had this last year too, a mild discomfort on the medial side of the feet, just ahead of the heals. It's causing me to walk a little funny as I try to feel the discomfort and diagnose it. So I'm retiring some shoes, buying new ones, and keeping an eye on it.
RUN 10 miles in 1:32, a hammering hill fest in FP
This morning JM did a swim gear clinic at WHP, after that I tried the forearm fulcrum tools she had. I'd wanted to buy these years ago and was too cheap. After testing them, I noted that they put my elbow at a different angle in the forward extension. It's just a tool, I'll use them briefly if ever, but later that evening I bought them anyway. $20 on sale.
After the swim I met TV in FP for some hills. The plan was to run the flats easy, then hammer up the hills, and repeat until finished. It was a beautiful day, high 50's with some wind. I felt light but tired, and mentally changed "light as a feather" with each hill. It's amazing how much hill strength and speed I lost ultra running -- the goal there is to save energy up hills, not blow it out!
The bottoms of my feet are hurting again, I think it's one of the shoes I'm wearing since it's bilateral. I'm worried it could turn in to PF. I had this last year too, a mild discomfort on the medial side of the feet, just ahead of the heals. It's causing me to walk a little funny as I try to feel the discomfort and diagnose it. So I'm retiring some shoes, buying new ones, and keeping an eye on it.
Saturday, January 25, 2014
Amping up the 75% RPE
BIKE 33 miles (I think) in 1:45; 3 x 9.3 mi intervals
RUN 6 miles in 1 hour, purposefully easy
The analysis and conclusion from my recent "ask a coach" led me to believe that I wasn't working hard enough in my intervals. He said a short 8 min interval should be HARD, while a longer interval can be at the 75% aerobic pace. I'm doing both types, and when I get honest with myself I think I'm not pushing hard enough.
So for this ride, even though it was longer intervals, I pushed more. Not hard, not out of breath, but just a little bit more. By the end of the intervals, I was feeling it! As before each interval was remarkably similar, even though I changed gears during the intervals: 29-some minutes and 110-115 bpm. So an average 19.2 mph and about 5 bpm faster than my previous 75%. I might set this as my new baseline.
The run was purposefully held back and easy, a loop around TGP. It sleeted, then snowed, all briefly. There were some fun moments when the northern wind would send old leaves streaming across the park like free ranging cattle on the move :) They crossed the paths ahead of me in a brown rolling herd.
RUN 6 miles in 1 hour, purposefully easy
The analysis and conclusion from my recent "ask a coach" led me to believe that I wasn't working hard enough in my intervals. He said a short 8 min interval should be HARD, while a longer interval can be at the 75% aerobic pace. I'm doing both types, and when I get honest with myself I think I'm not pushing hard enough.
So for this ride, even though it was longer intervals, I pushed more. Not hard, not out of breath, but just a little bit more. By the end of the intervals, I was feeling it! As before each interval was remarkably similar, even though I changed gears during the intervals: 29-some minutes and 110-115 bpm. So an average 19.2 mph and about 5 bpm faster than my previous 75%. I might set this as my new baseline.
The run was purposefully held back and easy, a loop around TGP. It sleeted, then snowed, all briefly. There were some fun moments when the northern wind would send old leaves streaming across the park like free ranging cattle on the move :) They crossed the paths ahead of me in a brown rolling herd.
Friday, January 24, 2014
Anti Blerch work
BIKE 1 hr and 18 miles
More accurately, 59:30 and 18 miles. But who's tracking? Indoor ride as it was 6F outside. I did big-ring commercials, alternating sit and stand. This left me pretty tired, I need to eat more carbs.
I worked on my Blerch Infestation over lunch and had a number of surprises. First off, over the past 6 years I see VERY little improvement in my paces. It's actually kinda shocking, I figured I'd have notes about it being a "hilly course" or "windy" or some other excuse, but instead most everything holds steady. So steady in fact that my IMWI and IMCdA swim times were exactly the same at 1:40:43!? I doubted this so much I went from Athlinks to Ironman.com to verify! Really!?
My running times, the best cataloged ones I have, are remarkably similar over time and over distance. Here are the stand-alone half marathon times:
More accurately, 59:30 and 18 miles. But who's tracking? Indoor ride as it was 6F outside. I did big-ring commercials, alternating sit and stand. This left me pretty tired, I need to eat more carbs.
I worked on my Blerch Infestation over lunch and had a number of surprises. First off, over the past 6 years I see VERY little improvement in my paces. It's actually kinda shocking, I figured I'd have notes about it being a "hilly course" or "windy" or some other excuse, but instead most everything holds steady. So steady in fact that my IMWI and IMCdA swim times were exactly the same at 1:40:43!? I doubted this so much I went from Athlinks to Ironman.com to verify! Really!?
My running times, the best cataloged ones I have, are remarkably similar over time and over distance. Here are the stand-alone half marathon times:
| April 2006 | 2:06:23 | |
| April 2007 | 1:59:37 | |
| January 2008 | 2:10:02 | |
| April 2009 | 1:58:22 | 9:02:00 |
| November 2009 | 1:54:38 | |
| January 2010 | 1:58:30 |
My triathlons aren't any different, here are standard distance olympic and half races, and all full races:
| Total | Swim Pace | Bike Time | Bike Pace | Run Time | Run Pace | |
| May 2008 | 2:50:52 | 2:07:00 | 1:14:58 | 19.89 | 59:48:00 | 9:37:00 |
| May 2011 | 2:45:10 | 2:08:00 | 1:17:34 | 18.26 | 55:26:00 | 8:55:00 |
| September 2008 | 5:58:56 | 2:20:00 | 3:03:12 | 18.34 | 2:07:05 | 9:42:00 |
| July 2009 | 5:27:29 | *1:41:00 | 2:49:23 | 19.84 | 1:59:03 | 9:05:00 |
| September 2009 | 6:07:04 | 2:24:00 | 2:59:39 | 18.70 | 2:15:35 | 10:21:00 |
| June 2010 | 5:48:34 | 2:21:00 | 3:03:09 | 18.35 | 1:53:05 | 8:37:00 |
| June 2011 | 5:53:16 | 2:25:00 | 2:50:03 | 19.76 | 2:12:37 | 10:07:00 |
| August 2011 | 5:50:56 | 2:24:00 | 2:56:06 | 19.08 | 2:02:04 | 9:19:00 |
| July 2013 | 5:50:56 | 2:47:00 | 3:02:51 | 18.38 | 1:49:28 | 8:21:00 |
| June 2014 | ||||||
| September 2010 | 13:42:36 | 2:36:00 | 6:45:00 | 16.59 | 4:51:54 | 11:08:00 |
| June 2012 | 14:05:27 | 2:36:00 | 6:59:58 | 16.00 | 4:45:49 | 10:54:00 |
| September 2012 | 13:23:08 | 2:31:00 | 6:29:00 | 16.82 | 4:53:49 | 11:12:00 |
Look at those swim times! With the exception of the July 2009 swim that was acknowledged to be short, I'm amazingly consistent. Still can't believe the 2010 and 2012 swim times on the fulls...
So back to goal setting. Looking forward with perfect hindsight.
Off to McMillan calculators, in which I'll put in my July 2013 half marathon PR to calculate some goals for Alton and Starved Rock. July was a 1:49. My goal for the March Alton race is <1:45 8:00="" an="" div="" m.="" m="" nbsp="" or="">
Amazingly enough, the recommended workout with those numbers give me my marathon goal of 3:40!! Ok back to reality. The 1 mile recommended workout is 6:32, and yesterday I was doing 7:53. I'm going to have to think on these numbers and how to use them.
Either way, I have made progress in getting rid of that Blerch that's sitting on my shoulder, telling me I can't or minimal is good enough.
Thursday, January 23, 2014
Too damned cold to run
RUN 7 miles in 62-ish mins, treadmilled 3x1 mile descending pace. Bonus half mile.
SWIM 2400y in 55 mins, 2x800 swim, then pull.
Last night one by one my Thursday running group dropped out of today's run. I was right there with them, -15F wind chill?! No way, Jose.
As much as I hate treadmilling, it still beats not running at all. Besides, this gave me a chance to do the speed workout as dictated by the plan. And a chance to run in shorts and a t-shirt and be warm. I pulled inspiration from my marathon training goals -- imagined the road, the hills, how it might feel, and more.
I changed the plan which was more of a track workout to a 3x1 mile set at descending paces. I didn't pick the goal paces until I stepped on the belt, where I decided 8:30, 8:15, and 8:00. Do-able. Until I went to select those paces and found the treadmill didn't calculate to those numbers. So I did 8:27, 8:13, and 7:53. I got a laugh out of this, because in reality that's only 3 seconds, 2 seconds, and 8 seconds different from my goals. Yet I still felt like I'd "won" something by doing "faster".
I finished the planned workout and realized I had another mile to go, since I wanted to run at least the Thursday distance of 6.6 miles. So right after the last interval I decided to pull a coach's trick and force one more interval out of me -- a half mile at a faster pace. One click under 7:53 was 7:47! Whoop! And to be honest, it didn't feel any different than the previous pace. But the difference of say 13 seconds per mile adds up to 5.6 minutes in a marathon. Hmm...that's not much different. Well anyway...
Off to the pool! Didn't need so much time in the shower since I was already warmed up, but I stood there awhile anyway soaking in the heat. I was happy to realize as I sat on the deck talking to D that the date was 1-23. Taking a cue from yesterday, I didn't have any doubt or dread going into the 2x800's. My goal was steady and no fade. No time goal for this, but that's something I need to start doing.
Overall this was a fun numbers day because it revolved around a lot of 8's. :) 3x8m/m miles, 2x800 swim, 800m bonus run...all on 1-23!
It was later this afternoon that I realized that my Wednesday problems stemmed from a Blerch infestation, and unfortunately I didn't have this in my head until after these workouts. The run worked out OK, but the swim maybe could have been improved by setting better goals.
So tomorrow's to-do list is to work on my Anti-Blerch Tracking Sheets.
SWIM 2400y in 55 mins, 2x800 swim, then pull.
Last night one by one my Thursday running group dropped out of today's run. I was right there with them, -15F wind chill?! No way, Jose.
As much as I hate treadmilling, it still beats not running at all. Besides, this gave me a chance to do the speed workout as dictated by the plan. And a chance to run in shorts and a t-shirt and be warm. I pulled inspiration from my marathon training goals -- imagined the road, the hills, how it might feel, and more.
I changed the plan which was more of a track workout to a 3x1 mile set at descending paces. I didn't pick the goal paces until I stepped on the belt, where I decided 8:30, 8:15, and 8:00. Do-able. Until I went to select those paces and found the treadmill didn't calculate to those numbers. So I did 8:27, 8:13, and 7:53. I got a laugh out of this, because in reality that's only 3 seconds, 2 seconds, and 8 seconds different from my goals. Yet I still felt like I'd "won" something by doing "faster".
I finished the planned workout and realized I had another mile to go, since I wanted to run at least the Thursday distance of 6.6 miles. So right after the last interval I decided to pull a coach's trick and force one more interval out of me -- a half mile at a faster pace. One click under 7:53 was 7:47! Whoop! And to be honest, it didn't feel any different than the previous pace. But the difference of say 13 seconds per mile adds up to 5.6 minutes in a marathon. Hmm...that's not much different. Well anyway...
Off to the pool! Didn't need so much time in the shower since I was already warmed up, but I stood there awhile anyway soaking in the heat. I was happy to realize as I sat on the deck talking to D that the date was 1-23. Taking a cue from yesterday, I didn't have any doubt or dread going into the 2x800's. My goal was steady and no fade. No time goal for this, but that's something I need to start doing.
Overall this was a fun numbers day because it revolved around a lot of 8's. :) 3x8m/m miles, 2x800 swim, 800m bonus run...all on 1-23!
It was later this afternoon that I realized that my Wednesday problems stemmed from a Blerch infestation, and unfortunately I didn't have this in my head until after these workouts. The run worked out OK, but the swim maybe could have been improved by setting better goals.
So tomorrow's to-do list is to work on my Anti-Blerch Tracking Sheets.
Wednesday, January 22, 2014
I may have turned a corner. A big corner.
BIKE 40 mins aerobic
SWIM 62 mins and 2750y, with 12x100 (10)
The bike was something only an iron training would ask you to do. Ride 40 mins aerobic zone, and put in a 27 min "interval" to spice it up. I might have benefited more if I'd have done some strength training or stretching, but the plan is the boss. Not me.
The swim was a WU with an intermediate set of 9x50 as 3x [easy-medium-hard]. Then a 12x100 with 10s rest, keeping track of overall time. Then a 500y at 75% for aerobic extension. Then CD.
Well I woke up feeling great (no run yesterday can do that to a person...) and by the time I got to the pool I was upbeat but for some reason not looking forward to this swim. I was feeling super-pleased with my lifestyle changes, now in the 3rd week. My meals have been 95%+ perfect, I'm not sick to my stomach every night, I'm not hungry all day, I'm not constantly pushing little challenges on myself. I'm calmer, I'm taking time, and savoring food and the moments of the day. My mental clarity is so much better without the clutter.
So back to the swim. I'm feeling so upbeat that I pick a different row of lockers than usual! All 10 years at this gym and I don't think I've ever explored the other rows of lockers. "I'm turning a new corner", I tell myself.
But it turns out, the corner was really much later, after the swim.
As I was reading the plan for the swim, I started debating doing the alternate set of just 9x100. Why? I don't know! I just didn't think I could do it? Of course I can do it! Hell, I swam 2550 on just this past Sunday, why don't I think I can do it?! OK, maybe that's not the right word. I'm feeling doubt...but not about about ability...I'm feeling doubt about...having to do the work? I've been thinking on this for over 24hrs now and still don't have the words for it.
So back to the swim. I WU then count my way through the intermediate WU set. The pool has been cold lately and I'm doing my best to ignore it. Best way to do that is keep moving. So I put on my lap counter and set the watch so I can get lap counts, 100y times, and overall times. Gadget Geek Triathlete. I just jump right into the 12x100, not going fast but aiming for smooth and steady. My goal was to have all 12 be the same effort and time, no fading towards the end. The overall time was 26:40, each 100y averaged 2:05-2:10!
Why did I think that would be so hard? Then the 500, then I'm done. Woot!! I did it!! Yippee!!
Hold on folks, I still haven't turned that corner yet. I'm getting to that part.
Another long hot shower trying to warm up my body (I should start tracking time in that shower, at least 15-20 mins per swim, kid you not!!) and looking back on the swim. The dread is gone, and now I'm fist-pumping and mentally high-fiving myself for getting the swim done without cutting it back.
Wait. What? I did the minimal amount of work to "call it done", and I'm excited for that?! What's wrong with this picture?
I starting considering this on the drive to work: I did the minimal amount of work; I did enough to say it's done. I'm going about this all wrong, and I'm making two huge errors.
First off, I'm doubting myself too much. I KNOW I can swim a 12x100. Most any of us in this business can knock down a 12x100 swim given whatever time needed. So I can't call it doubt. I haven't come up with a better word yet, so I'll call it laziness. I'm being lazy. But that voice in my head is so constant, so loud, so convincing sometimes that as I'm walking to the pool deck I'm still doubting whether I can do this even when there's really no question that I can. That script needs to go, I need to start writing better mental scripts. This will make more sense in a few more paragraphs.
Second off, that laziness is translating every year into more of the same. My times aren't improving. And how do I know this? Well...I don't. And why is that? Because I don't track my times!!!! I have only a rough idea of my benchmark times, I can spit out a few numbers I might have done last year. I can reel off my PR's. But I can benchmark progress with my current (ie non-existent) tracking plan.
So here are the changes I need to make. I'm going to start a spreadsheet with my PR times, recent race times, and benchmark training times. I'll curate and groom and get acquainted with this list. I might even share it with others to keep me motivated.
Next, and getting back to the mental scripting, instead of doubting whether or not I can swim a 12x100, I should be wondering whether I can swim that 12x100 a few seconds per 100y faster than the last time. I should be able to walk into that deck with confidence that I can do it, and butterflies at the idea of trying to do it better. Instead of focusing on the whether I can or can't do the minimal amount of work, I need to accept the fact that I CAN DO THAT, and start making real progress towards this year's goals.
There should be a name for this doubting voice. I tried to come up with a Bee Binary to help me define it, but I'm thinking now that maybe it's my Blerch? I've already conquered the "stay on the couch and eat cake" Blerch. I'm now facing the Blerch of self-doubt: A Level 2 Blerch that says 9x100 would be easier, 400 would be shorter, pulling would be less work.
I have a Blerch problem!? And Ima gonna kill that bastard, one self-doubting thought at a time!!
SWIM 62 mins and 2750y, with 12x100 (10)
The bike was something only an iron training would ask you to do. Ride 40 mins aerobic zone, and put in a 27 min "interval" to spice it up. I might have benefited more if I'd have done some strength training or stretching, but the plan is the boss. Not me.
The swim was a WU with an intermediate set of 9x50 as 3x [easy-medium-hard]. Then a 12x100 with 10s rest, keeping track of overall time. Then a 500y at 75% for aerobic extension. Then CD.
Well I woke up feeling great (no run yesterday can do that to a person...) and by the time I got to the pool I was upbeat but for some reason not looking forward to this swim. I was feeling super-pleased with my lifestyle changes, now in the 3rd week. My meals have been 95%+ perfect, I'm not sick to my stomach every night, I'm not hungry all day, I'm not constantly pushing little challenges on myself. I'm calmer, I'm taking time, and savoring food and the moments of the day. My mental clarity is so much better without the clutter.
So back to the swim. I'm feeling so upbeat that I pick a different row of lockers than usual! All 10 years at this gym and I don't think I've ever explored the other rows of lockers. "I'm turning a new corner", I tell myself.
But it turns out, the corner was really much later, after the swim.
As I was reading the plan for the swim, I started debating doing the alternate set of just 9x100. Why? I don't know! I just didn't think I could do it? Of course I can do it! Hell, I swam 2550 on just this past Sunday, why don't I think I can do it?! OK, maybe that's not the right word. I'm feeling doubt...but not about about ability...I'm feeling doubt about...having to do the work? I've been thinking on this for over 24hrs now and still don't have the words for it.
So back to the swim. I WU then count my way through the intermediate WU set. The pool has been cold lately and I'm doing my best to ignore it. Best way to do that is keep moving. So I put on my lap counter and set the watch so I can get lap counts, 100y times, and overall times. Gadget Geek Triathlete. I just jump right into the 12x100, not going fast but aiming for smooth and steady. My goal was to have all 12 be the same effort and time, no fading towards the end. The overall time was 26:40, each 100y averaged 2:05-2:10!
Why did I think that would be so hard? Then the 500, then I'm done. Woot!! I did it!! Yippee!!
Hold on folks, I still haven't turned that corner yet. I'm getting to that part.
Another long hot shower trying to warm up my body (I should start tracking time in that shower, at least 15-20 mins per swim, kid you not!!) and looking back on the swim. The dread is gone, and now I'm fist-pumping and mentally high-fiving myself for getting the swim done without cutting it back.
Wait. What? I did the minimal amount of work to "call it done", and I'm excited for that?! What's wrong with this picture?
I starting considering this on the drive to work: I did the minimal amount of work; I did enough to say it's done. I'm going about this all wrong, and I'm making two huge errors.
First off, I'm doubting myself too much. I KNOW I can swim a 12x100. Most any of us in this business can knock down a 12x100 swim given whatever time needed. So I can't call it doubt. I haven't come up with a better word yet, so I'll call it laziness. I'm being lazy. But that voice in my head is so constant, so loud, so convincing sometimes that as I'm walking to the pool deck I'm still doubting whether I can do this even when there's really no question that I can. That script needs to go, I need to start writing better mental scripts. This will make more sense in a few more paragraphs.
Second off, that laziness is translating every year into more of the same. My times aren't improving. And how do I know this? Well...I don't. And why is that? Because I don't track my times!!!! I have only a rough idea of my benchmark times, I can spit out a few numbers I might have done last year. I can reel off my PR's. But I can benchmark progress with my current (ie non-existent) tracking plan.
So here are the changes I need to make. I'm going to start a spreadsheet with my PR times, recent race times, and benchmark training times. I'll curate and groom and get acquainted with this list. I might even share it with others to keep me motivated.
Next, and getting back to the mental scripting, instead of doubting whether or not I can swim a 12x100, I should be wondering whether I can swim that 12x100 a few seconds per 100y faster than the last time. I should be able to walk into that deck with confidence that I can do it, and butterflies at the idea of trying to do it better. Instead of focusing on the whether I can or can't do the minimal amount of work, I need to accept the fact that I CAN DO THAT, and start making real progress towards this year's goals.
There should be a name for this doubting voice. I tried to come up with a Bee Binary to help me define it, but I'm thinking now that maybe it's my Blerch? I've already conquered the "stay on the couch and eat cake" Blerch. I'm now facing the Blerch of self-doubt: A Level 2 Blerch that says 9x100 would be easier, 400 would be shorter, pulling would be less work.
I have a Blerch problem!? And Ima gonna kill that bastard, one self-doubting thought at a time!!
Tuesday, January 21, 2014
4x8 bike, and no run?
BIKE 75 mins and 23 miles. I think. 4x8 mins (2 mins rest)
No run?! OK plan whatever you say. Not that I'm going to disagree, it's another one of those COLD days and I don't feel like running anyhow :)
My marathon plan disagrees though. It said 5 miles.
Sunday, January 19, 2014
The Postal Swim and the Pork Belly MAF 9 miler
SWIM 1hr 10seconds, 2550y!
RUN 9.3 miles in about 90 mins, 3 mile MAF test: time of 28:11 and ave 131bpm
I really didn't think I'd do the full hour, and jumped in the pool thinking I'd either get tired and want a pull buoy or I'd get bored and want a training plan set. So I brought both -- pull buoy and plan. Only a few minutes in, I realized I might be OK without them!
The water was cooler than usual for this pool, that kept me motivated to get done. I was also feeling fast -- it just felt that way though. I felt like I could go all day, and I was focusing on setting that 1 hr pace kinda based on last week's time trial with NK. I was suprised at 32 minutes, then 48 mins, then 58 mins...OMG I did it!! I really think this is the first real attempt at the postal swim I've ever tried!
My original plan was to run right away in CCP, but DH was still home and I wanted to see him. This was sort of a mistake. The good part was I did get to have lunch with DH. The bad part is that I had to run on that lunch, and he was fixing a new pork recipe! I can't blame just the pork, I also some a little bit of carrot, broccoli, tuna... I knew this could cause problems but I was so hungry!
I thought about waiting another hour, heck the day was still warming up, but I was anxious to get it done so I could move on with the day. So I rolled out, overdressed as always, and headed to TGP. The plan was to warm up on the way there, then run 3 miles in the part as the test.
The goal of the test (on my part) was to run what I thought could be an iron distance pace for 3 miles and measure the ave HR. Aside from porking out, swimming long ahead of time, waiting until late in the day, overdressing, and probably underhydrating, I meant to take this seriously. I mapped it out, planned it, and stuck to the goal pace.
I felt good through the test, and got a decently easy pace of 9:23m/m and HR of 131. Is it good? Low? High? Slow? Won't know for a few more weeks maybe.
The ultra plan called for just the 1hr run, but the marathon time called for 12 miles at 9:35ish. I ran 8 miles last Sunday, so I picked 10 miles today. 5 miles out, turn around, 5 miles back, goal of easy.
I wasn't feeling to perky at the turn around. My head started losing focus and motivation. At this point, I was only 1.3 miles from home, but I wasn't ready to quit yet. I headed back on the loop, but my mile 6 I was getting stumbly and had to walk 1 minute. It helped, but I hated it. Not really hating the fact I had to walk, but hating the fact that I let it get to that point. At this I was about 2 miles from home, and still didn't want to turn around.
I was walking another minute at 7.8 miles, again at 8.3 miles, and cooked by about 8.6. My gut hurt, I had to pee bad, my head was throbbing, the back of my throat was sticking together as if mucous-coated, I was wiping dry spit away from my mouth. Hmmmm....this run went bad!
By this time I was walking along Grand towards home. I was able to run a few blocks but then was walking again soon enough. At the last intersection I have to climb a long slow hill. I walked it. In all honesty, walking didn't feel that much better, and I knew that if I at least jogged I'd be home sooner, but I just couldn't. My gut and bladder and head weren't up to the challenge.
It was like a runner's walk of shame. I've never done this before so close to home! But I suppose the real shame would have been if I'd have cut short at 5 or 6 miles when it was easier to get home!!
When I did get home, I was in a head-buzzed state. Dehydrated, full of pee and some gas, but otherwise OK. But I'm happy to say I was wiped out, and my back was so tired! Does that mean I used my back in swimming instead of my arms?! :)
RUN 9.3 miles in about 90 mins, 3 mile MAF test: time of 28:11 and ave 131bpm
I really didn't think I'd do the full hour, and jumped in the pool thinking I'd either get tired and want a pull buoy or I'd get bored and want a training plan set. So I brought both -- pull buoy and plan. Only a few minutes in, I realized I might be OK without them!
The water was cooler than usual for this pool, that kept me motivated to get done. I was also feeling fast -- it just felt that way though. I felt like I could go all day, and I was focusing on setting that 1 hr pace kinda based on last week's time trial with NK. I was suprised at 32 minutes, then 48 mins, then 58 mins...OMG I did it!! I really think this is the first real attempt at the postal swim I've ever tried!
My original plan was to run right away in CCP, but DH was still home and I wanted to see him. This was sort of a mistake. The good part was I did get to have lunch with DH. The bad part is that I had to run on that lunch, and he was fixing a new pork recipe! I can't blame just the pork, I also some a little bit of carrot, broccoli, tuna... I knew this could cause problems but I was so hungry!
I thought about waiting another hour, heck the day was still warming up, but I was anxious to get it done so I could move on with the day. So I rolled out, overdressed as always, and headed to TGP. The plan was to warm up on the way there, then run 3 miles in the part as the test.
The goal of the test (on my part) was to run what I thought could be an iron distance pace for 3 miles and measure the ave HR. Aside from porking out, swimming long ahead of time, waiting until late in the day, overdressing, and probably underhydrating, I meant to take this seriously. I mapped it out, planned it, and stuck to the goal pace.
I felt good through the test, and got a decently easy pace of 9:23m/m and HR of 131. Is it good? Low? High? Slow? Won't know for a few more weeks maybe.
The ultra plan called for just the 1hr run, but the marathon time called for 12 miles at 9:35ish. I ran 8 miles last Sunday, so I picked 10 miles today. 5 miles out, turn around, 5 miles back, goal of easy.
I wasn't feeling to perky at the turn around. My head started losing focus and motivation. At this point, I was only 1.3 miles from home, but I wasn't ready to quit yet. I headed back on the loop, but my mile 6 I was getting stumbly and had to walk 1 minute. It helped, but I hated it. Not really hating the fact I had to walk, but hating the fact that I let it get to that point. At this I was about 2 miles from home, and still didn't want to turn around.
I was walking another minute at 7.8 miles, again at 8.3 miles, and cooked by about 8.6. My gut hurt, I had to pee bad, my head was throbbing, the back of my throat was sticking together as if mucous-coated, I was wiping dry spit away from my mouth. Hmmmm....this run went bad!
By this time I was walking along Grand towards home. I was able to run a few blocks but then was walking again soon enough. At the last intersection I have to climb a long slow hill. I walked it. In all honesty, walking didn't feel that much better, and I knew that if I at least jogged I'd be home sooner, but I just couldn't. My gut and bladder and head weren't up to the challenge.
It was like a runner's walk of shame. I've never done this before so close to home! But I suppose the real shame would have been if I'd have cut short at 5 or 6 miles when it was easier to get home!!
When I did get home, I was in a head-buzzed state. Dehydrated, full of pee and some gas, but otherwise OK. But I'm happy to say I was wiped out, and my back was so tired! Does that mean I used my back in swimming instead of my arms?! :)
Saturday, January 18, 2014
Long indoor ride with 2 times 11.2 miles
BIKE 40 miles in 2:15
RUN 3.16 miles in 29 mins, ave HR 128
The goal of the bike was to ride 1/10th of the race distance, or 11.2 miles. I bumped up my effort above what I had previously defined as 75% to see what I'd get. The other goal from the plan was to put ILT's before, in the middle of, and after the intervals to practice good "big circles" and see if they improved the time of the 2nd interval:
#1: time 35:33, ave HR 109, 18.9mph
#2 time 32:05, ave HR 108, 20.9mph
Wow! Did ILT's really do that? Somehow I doubt it. A good ride even if it was long. And like the plan promised, my legs and back were feeling the burn after that last set of ILTs!
The run was simple, out n back.
RUN 3.16 miles in 29 mins, ave HR 128
The goal of the bike was to ride 1/10th of the race distance, or 11.2 miles. I bumped up my effort above what I had previously defined as 75% to see what I'd get. The other goal from the plan was to put ILT's before, in the middle of, and after the intervals to practice good "big circles" and see if they improved the time of the 2nd interval:
#1: time 35:33, ave HR 109, 18.9mph
#2 time 32:05, ave HR 108, 20.9mph
Wow! Did ILT's really do that? Somehow I doubt it. A good ride even if it was long. And like the plan promised, my legs and back were feeling the burn after that last set of ILTs!
The run was simple, out n back.
Friday, January 17, 2014
More like a day off
BIKE 45 mins and 13 miles
This was Sunday's "aerobic extension" ride, moved to today just I had something to do. I'm a slave to my training plan!
And speaking of training plans, I'm finally remembering that I need a marathon plan! The race is about 17 weeks out -- I need goals and plans to start incorporating into my days. Not sure what I'll use yet...
This was Sunday's "aerobic extension" ride, moved to today just I had something to do. I'm a slave to my training plan!
And speaking of training plans, I'm finally remembering that I need a marathon plan! The race is about 17 weeks out -- I need goals and plans to start incorporating into my days. Not sure what I'll use yet...
Thursday, January 16, 2014
I want to...but I don't...but I do...
RUN 6.6 miles in 59 mins, 8:55m/m pace with fresh light snow
SWIM 50 mins and 2100y, 3x500 locomotive swim
I wake up and see fresh snow on the ground. I want to run...but I don't want to be cold. I don't want to risk driving on the unplowed streets...but I want to see my friends. I don't want to run fast...but I want to improve my running speed. I want to hold DC to his coach-Rx'd 9m/m pace...but I want to drop back and ease up. I want to feel the wind on my face...but I'm hunched already from being cold all the time.
After the run I head straight to the pool. Again, and as always seems, I'm cold. I want to run to the hot shower...but I want to be in control and build tolerance. I don't want to get in the "cold" pool...but I want to get this swim done (really, I do). I want to stand in the hot shower for another 10 mins...but I don't want to look back on the morning and regret that lost time. I don't want to walk down the hallway to the pool...but I want to see if I can get any better with my swim stroke after watching a few videos.
SWIM 50 mins and 2100y, 3x500 locomotive swim
I wake up and see fresh snow on the ground. I want to run...but I don't want to be cold. I don't want to risk driving on the unplowed streets...but I want to see my friends. I don't want to run fast...but I want to improve my running speed. I want to hold DC to his coach-Rx'd 9m/m pace...but I want to drop back and ease up. I want to feel the wind on my face...but I'm hunched already from being cold all the time.
After the run I head straight to the pool. Again, and as always seems, I'm cold. I want to run to the hot shower...but I want to be in control and build tolerance. I don't want to get in the "cold" pool...but I want to get this swim done (really, I do). I want to stand in the hot shower for another 10 mins...but I don't want to look back on the morning and regret that lost time. I don't want to walk down the hallway to the pool...but I want to see if I can get any better with my swim stroke after watching a few videos.
Wednesday, January 15, 2014
More bike intervals, more interesting numbers. And questions.
BIKE 19 miles in 67 mins, 4x7 min (3 min) intervals at 75%.
SWIM 2500y in 55 mins, 8x200 (20s) alternating swim and pull
BIKE COMMUTE 6 miles
The plan called for 4 7-minute intervals at 75% effort, with a 3-min 60% rest. To stay focused on effort, I didn't watch my speed during the intervals. I adjusted the rear gears to keep it feeling like 75%, this was only 1 or 2 gears difference. All intervals worked out to about 18.8 mph.
#1: 2.2 miles, ave heart rate 105, mid ring, no rpm data here
#2: 2.2 miles, ave heart rate 107, big ring, ave 82 rpm
I was surprised to see the intervals so similar, for some reason I thought I'd be at least a little faster in the big ring or at least working harder. I repeated #1 and counted rpms again:
#3: 2.2 miles, ave heart rate 105, mid ring, 82 rpm
Huh?! One last time, now instead of thinking about effort I focused on higher cadence. This took more "mental energy" since it wasn't a habit. I expected my HR to be higher, but:
#4: 2.2 miles, ave heart rate 107 bpm, mid ring, 88 rpm
!?!? So now I have 3 tests, and 3 ways to ride the trainer for the same outcome. Which one is right? Am I doing anything wrong? Am I just riding "bored" and not really working like I should be?
I wrote this up as a Question For The Experts for the Club newsletter. Selfish, but maybe a win-win in that I get an answer, the newsletter gets an article, and some other reader learns something. A win-win-win!
--- --- ---
The bike commute was COLD. I know what it means maybe to freeze your tail-feathers off -- the energy expenditure to get warmed up again is sure to be a burner! I thought it was warmer outside, but as I'm leaving I learn it's in the mid-20's. I found out later the wind chill was 18F! My thumbs were painful, my hands had blue/gray areas, and my feets suffered. And I still have to ride home today...
--- --- ---
The swim was a make-up for Monday's missed swim. The plan didn't have a schedule swim today, so that means I'm planning swims for Thursday and Friday as per schedule and on Sunday as per Club Postal Swim. So to avoid fatigue I switched the 70% 8x200 swim to an alternating swim-pull. The swim I worked on getting higher in the water. The pull I worked on my arm position in front of my head. I was looking for the strong catch, that smooth glide in the water, and a relaxed effort.
I timed the intervals, the swims were generally 4:00-4:10, the pulls about 10-15s faster. Pulling is definitely much easier, does that mean I'm losing that much of my swim to back-end drag?! What is the contribution of the focus on the front end do for the pull time, cuz I focus less on that during the swim intervals.
Questions, questions...need to do some research!
SWIM 2500y in 55 mins, 8x200 (20s) alternating swim and pull
BIKE COMMUTE 6 miles
The plan called for 4 7-minute intervals at 75% effort, with a 3-min 60% rest. To stay focused on effort, I didn't watch my speed during the intervals. I adjusted the rear gears to keep it feeling like 75%, this was only 1 or 2 gears difference. All intervals worked out to about 18.8 mph.
#1: 2.2 miles, ave heart rate 105, mid ring, no rpm data here
#2: 2.2 miles, ave heart rate 107, big ring, ave 82 rpm
I was surprised to see the intervals so similar, for some reason I thought I'd be at least a little faster in the big ring or at least working harder. I repeated #1 and counted rpms again:
#3: 2.2 miles, ave heart rate 105, mid ring, 82 rpm
Huh?! One last time, now instead of thinking about effort I focused on higher cadence. This took more "mental energy" since it wasn't a habit. I expected my HR to be higher, but:
#4: 2.2 miles, ave heart rate 107 bpm, mid ring, 88 rpm
!?!? So now I have 3 tests, and 3 ways to ride the trainer for the same outcome. Which one is right? Am I doing anything wrong? Am I just riding "bored" and not really working like I should be?
I wrote this up as a Question For The Experts for the Club newsletter. Selfish, but maybe a win-win in that I get an answer, the newsletter gets an article, and some other reader learns something. A win-win-win!
--- --- ---
The bike commute was COLD. I know what it means maybe to freeze your tail-feathers off -- the energy expenditure to get warmed up again is sure to be a burner! I thought it was warmer outside, but as I'm leaving I learn it's in the mid-20's. I found out later the wind chill was 18F! My thumbs were painful, my hands had blue/gray areas, and my feets suffered. And I still have to ride home today...
--- --- ---
The swim was a make-up for Monday's missed swim. The plan didn't have a schedule swim today, so that means I'm planning swims for Thursday and Friday as per schedule and on Sunday as per Club Postal Swim. So to avoid fatigue I switched the 70% 8x200 swim to an alternating swim-pull. The swim I worked on getting higher in the water. The pull I worked on my arm position in front of my head. I was looking for the strong catch, that smooth glide in the water, and a relaxed effort.
I timed the intervals, the swims were generally 4:00-4:10, the pulls about 10-15s faster. Pulling is definitely much easier, does that mean I'm losing that much of my swim to back-end drag?! What is the contribution of the focus on the front end do for the pull time, cuz I focus less on that during the swim intervals.
Questions, questions...need to do some research!
Tuesday, January 14, 2014
3 x 5 miles HR test on bike
BIKE 1 hr 22 mins and 24 miles, 3x5 miles at 75%
RUN about 28 mins and 3 miles to work
Kind of a long ride for the midweek session, but it had a lot of meat in it to make it fly by. The goal was aerobic building and pacing, so 3 times 5 miles at 75%, 2 min rest.
#1 16:13 and ave HR 104
#2 15.59 and ave HR 106
#3 15:51 and ave HR 105
5 miles in 16 minutes works out to be ~18.7 mph.
By the end of the third one, my attention was waning and my HR dropped. I'm saying this without having the data in front of me! So I'm guessing how it will look.
ETA: The data are interesting! I'm consistent over the intervals. I shaved 22 seconds off the last interval yet didn't raise the HR much. Although these are very small time changes, they won't add up to much over a long ride. Over 112 miles I'd save almost 500 seconds, or 8 minutes. I take it back! They do add up!
I'm gauging 75% as "I'm working, I could do this for a long time but maybe not all day, yet I could push harder with just a little more effort".
The run was great! After a smallish bit of brekkie I ran in to work, felt down hill most of the way :) Well in fact running to work is all down hill for the first 1 or so, but it still felt good. Started to fade in the last 0.5 mile.
RUN about 28 mins and 3 miles to work
Kind of a long ride for the midweek session, but it had a lot of meat in it to make it fly by. The goal was aerobic building and pacing, so 3 times 5 miles at 75%, 2 min rest.
#1 16:13 and ave HR 104
#2 15.59 and ave HR 106
#3 15:51 and ave HR 105
5 miles in 16 minutes works out to be ~18.7 mph.
By the end of the third one, my attention was waning and my HR dropped. I'm saying this without having the data in front of me! So I'm guessing how it will look.
ETA: The data are interesting! I'm consistent over the intervals. I shaved 22 seconds off the last interval yet didn't raise the HR much. Although these are very small time changes, they won't add up to much over a long ride. Over 112 miles I'd save almost 500 seconds, or 8 minutes. I take it back! They do add up!
I'm gauging 75% as "I'm working, I could do this for a long time but maybe not all day, yet I could push harder with just a little more effort".
The run was great! After a smallish bit of brekkie I ran in to work, felt down hill most of the way :) Well in fact running to work is all down hill for the first 1 or so, but it still felt good. Started to fade in the last 0.5 mile.
Monday, January 13, 2014
Pro's and Con's of commuting by bike
COMMUTE 6 miles
SWIM didn't happen
Busy day at work and I had a morning full little chores to catch up on. That, and I was tired! I'm slouching and worn out. Is that a reason or an excuse? A reason. Any swim today would have been a slop fest, and it's too early in the training build (only week 5!) to wear out over a swim.
But the weather was very pleasant in the low 50's, so the Puppy got to go for a ride. Things I love about commuting:
1. Being outside. Feeling the wind, the sun, the bumps in the road
2. The exposure. I feel so connected with the road, the traffic, other riders
3. Movement. The flush of warmth once the body gets going, the spin of the legs, and the speed changes
4. Movement 2. Seeing the stopped cars on the interstate, seeing lines of traffic building at intersections while my bike lane lets me through.
Things I don't like so much, but are far out-weighed by the above:
1. Being outside. Sometimes it's cold or hot or dark or wet and just less than ideal
2. The exposure. No protection other than some foam on my head and a few layers of clothing
3. Movement. Wind chill. Nuf said.
4. Movement 2. The cars are moving so much faster than me! And in their minds they still aren't moving fast enough!
SWIM didn't happen
Busy day at work and I had a morning full little chores to catch up on. That, and I was tired! I'm slouching and worn out. Is that a reason or an excuse? A reason. Any swim today would have been a slop fest, and it's too early in the training build (only week 5!) to wear out over a swim.
But the weather was very pleasant in the low 50's, so the Puppy got to go for a ride. Things I love about commuting:
1. Being outside. Feeling the wind, the sun, the bumps in the road
2. The exposure. I feel so connected with the road, the traffic, other riders
3. Movement. The flush of warmth once the body gets going, the spin of the legs, and the speed changes
4. Movement 2. Seeing the stopped cars on the interstate, seeing lines of traffic building at intersections while my bike lane lets me through.
Things I don't like so much, but are far out-weighed by the above:
1. Being outside. Sometimes it's cold or hot or dark or wet and just less than ideal
2. The exposure. No protection other than some foam on my head and a few layers of clothing
3. Movement. Wind chill. Nuf said.
4. Movement 2. The cars are moving so much faster than me! And in their minds they still aren't moving fast enough!
Sunday, January 12, 2014
800y TT swim and the Iron Street hill
SWIM 1800y in ?? 45 mins?? with an 800 yard aerobic TT for pacing test: 16:44!
RUN 8 miles in 1:19, 2 runs up Iron St hill
NK led a clinic today at the Club pool, the goal was to learn your paces for swimming. Since I tend to swim the same effort and pace 90% of the time, this was a good thing for me to attend! NK's points: find this aerobic pace that you can hold onto but just barely. Add seconds to that to determine training zone paces. And use these times to mark increases in stroke and swim efficiency. Easy for her to say! But I'm here to learn!
My WU worried me a bit, it was lackluster and poor form. Well at least I'm setting the bar for improvement low.
After some more WU (300y, then 4x50 all out) we started the 800. I had some doubts about whether I should do an 800 or the easier 400. The excuses starting rolling: I'm tired; my poor form will only get drilled into my head; my form fades over time, the 400 would be more accurate. There's no reasons here. Just excuses.
It felt messy and I'm sure it was for anyone viewing from the deck (but no one was). My feet were low in the water, my catch non-existent, overall a mess. I wish some of Friday's efficiency had carried into today, but again I can't expect one swim to fix this. NK told us to dial it back if it started feeling like too much, and I did, but I don't think it was appreciable. Also I was in what I called the 'open water end' of the pool. There were four of us swimming with no lane lines and I could feel each swimmer as they passed by me. So yeah this probably slowed me a few seconds, but I can't blame that for my slow time. I expected it would take 16 minutes, but I wanted to be closer to 16 than to 17! ARG!
Regardless, it's my longest effort yet in this training cycle, what a great benchmark! A nice low one that'll be easy to improve on...
After the swim I was able to catch up with some Club members I haven't seen in some time, gawds it's good to be back to triathlon!
But for the run I was back to my trail buddy TV. He'd found a hill in south city that looked similar to the hill I'd be climbing in May's marathon. I'd briefly mapped out a run to include the hill, but I wasn't inspired. To be honest, if he wasn't there, I'm not sure what I would have done. Quit probably. I knew I'd run the 60 minutes of my plan one way or another, but I'd take the lazy option of a flat loop close to home. I just wasn't into it. (but on the plus side, his previous night activities at a bar kept him from feeling good too!! haha!!). It was different to be running alongside him, usually we're single tracking.
After 5 miles I was sitting the fence: go or quit. I wanted to go. I wanted to quit. I wanted to rest. I wanted to see this hill. I wanted to walk. I wanted water. And I wanted to find an open bathroom!
We kept going, it was only 3 miles to this hill and back. It's a beauty of a hill, just one block on a quiet street. I did two climbs, he did 3. He's my hardcore homie ;) I had a "ping" feeling in a hip joint that kept me from doing more. Is that an excuse or a reason? Gut says excuse.
When we got done, I felt great! So happy I did it, loved the HR blowup from the hill, enjoyed the sunshine, the park, the company, everything. No regrets.
But back me up as little as an hour and I'm having regrets about having to do it. Why do I doubt myself so much!? Why don't I think I can swim the 800 yards? Why don't I think I can run repeats up Iron hill? Why do I hesitate sometimes? Just GO.
RUN 8 miles in 1:19, 2 runs up Iron St hill
NK led a clinic today at the Club pool, the goal was to learn your paces for swimming. Since I tend to swim the same effort and pace 90% of the time, this was a good thing for me to attend! NK's points: find this aerobic pace that you can hold onto but just barely. Add seconds to that to determine training zone paces. And use these times to mark increases in stroke and swim efficiency. Easy for her to say! But I'm here to learn!
My WU worried me a bit, it was lackluster and poor form. Well at least I'm setting the bar for improvement low.
After some more WU (300y, then 4x50 all out) we started the 800. I had some doubts about whether I should do an 800 or the easier 400. The excuses starting rolling: I'm tired; my poor form will only get drilled into my head; my form fades over time, the 400 would be more accurate. There's no reasons here. Just excuses.
It felt messy and I'm sure it was for anyone viewing from the deck (but no one was). My feet were low in the water, my catch non-existent, overall a mess. I wish some of Friday's efficiency had carried into today, but again I can't expect one swim to fix this. NK told us to dial it back if it started feeling like too much, and I did, but I don't think it was appreciable. Also I was in what I called the 'open water end' of the pool. There were four of us swimming with no lane lines and I could feel each swimmer as they passed by me. So yeah this probably slowed me a few seconds, but I can't blame that for my slow time. I expected it would take 16 minutes, but I wanted to be closer to 16 than to 17! ARG!
Regardless, it's my longest effort yet in this training cycle, what a great benchmark! A nice low one that'll be easy to improve on...
After the swim I was able to catch up with some Club members I haven't seen in some time, gawds it's good to be back to triathlon!
But for the run I was back to my trail buddy TV. He'd found a hill in south city that looked similar to the hill I'd be climbing in May's marathon. I'd briefly mapped out a run to include the hill, but I wasn't inspired. To be honest, if he wasn't there, I'm not sure what I would have done. Quit probably. I knew I'd run the 60 minutes of my plan one way or another, but I'd take the lazy option of a flat loop close to home. I just wasn't into it. (but on the plus side, his previous night activities at a bar kept him from feeling good too!! haha!!). It was different to be running alongside him, usually we're single tracking.
After 5 miles I was sitting the fence: go or quit. I wanted to go. I wanted to quit. I wanted to rest. I wanted to see this hill. I wanted to walk. I wanted water. And I wanted to find an open bathroom!
We kept going, it was only 3 miles to this hill and back. It's a beauty of a hill, just one block on a quiet street. I did two climbs, he did 3. He's my hardcore homie ;) I had a "ping" feeling in a hip joint that kept me from doing more. Is that an excuse or a reason? Gut says excuse.
When we got done, I felt great! So happy I did it, loved the HR blowup from the hill, enjoyed the sunshine, the park, the company, everything. No regrets.
But back me up as little as an hour and I'm having regrets about having to do it. Why do I doubt myself so much!? Why don't I think I can swim the 800 yards? Why don't I think I can run repeats up Iron hill? Why do I hesitate sometimes? Just GO.
Saturday, January 11, 2014
First really long Saturday of this year
BIKE 1 hr 45 mins and 31.5 miles, 2x8.4 mi 75% intervals
RUN 59 mins and 6 miles
The meat of this bike had 2 x 8.4 mile intervals to be done at 75%. The plan emphasized staying focused on this effort and recording the results:
#1: ave HR 108 bpm, time 26:53
#2: ave HR 108 bpm, time 27:03
Really! I felt like the 2nd interval had a higher HR, I had to work more and focus harder to keep it going. So in the end, both had an average speed of 18.8 mph. If that's my 75%, I'll take it as a great starting point.
I waited a bit after the ride to eat some of my sweet potato pancake before heading out for an aerobic goaled run. The plan said 25 or 30 some odd minutes, but I wanted more. Our 9 inches of snow is melting off making for a froze-toes run! It slowed me down to jump snow piles, dodge icy slush, and avoid all those stupid gumballs that fell off the trees in the park. But in the end, that's what I needed -- to slow it down and focus on an easy effort. This was a refreshing run!
RUN 59 mins and 6 miles
The meat of this bike had 2 x 8.4 mile intervals to be done at 75%. The plan emphasized staying focused on this effort and recording the results:
#1: ave HR 108 bpm, time 26:53
#2: ave HR 108 bpm, time 27:03
Really! I felt like the 2nd interval had a higher HR, I had to work more and focus harder to keep it going. So in the end, both had an average speed of 18.8 mph. If that's my 75%, I'll take it as a great starting point.
I waited a bit after the ride to eat some of my sweet potato pancake before heading out for an aerobic goaled run. The plan said 25 or 30 some odd minutes, but I wanted more. Our 9 inches of snow is melting off making for a froze-toes run! It slowed me down to jump snow piles, dodge icy slush, and avoid all those stupid gumballs that fell off the trees in the park. But in the end, that's what I needed -- to slow it down and focus on an easy effort. This was a refreshing run!
Friday, January 10, 2014
Mixed up day, but finished it all
BIKE 12 miles in 40 mins, pure aerobic
SWIM 1400y in 30 mins, mostly 100's
What a tired day, what has me dragging so much? I'm wondering if I'm not eating enough carbs with my new meal plan changes. My body is responding to that, I need to pay attention to make sure it works for me and not against me.
Either way, the bike was moved from Sunday since I will be swim/run that day. So this was an easy energy-burn 40 mins.
The day seemed long and my energy seemed low. It rained, but I didn't get to enjoy that. So after picking me up at work DH and I headed to the gym. Part of me wanted to go, the other part wanted to curl up under a warm blankie! But I said we should go, so we did. In return I let him pick the time we spent there. In the end I made the most of my 30 mins.
Right before leaving work I saw a youtubes video for fixing a dropped elbow. It could have been a video of me! So I took that visual with me: straight extended arm out front, close to the head, not at the surface of the water. Get the feet up and spine aligned. Keep the wrist below the elbow. I worked on these after an 800 WU (200s-200k-200-p-200s) by doing 100's alternating swim and pull. Swim to feel the real thing, pull to help me enhance the feeling.
I think there were times it felt right, I felt slippery in the water. Was I faster? Hahaha, a little early to be thinking about that!
SWIM 1400y in 30 mins, mostly 100's
What a tired day, what has me dragging so much? I'm wondering if I'm not eating enough carbs with my new meal plan changes. My body is responding to that, I need to pay attention to make sure it works for me and not against me.
Either way, the bike was moved from Sunday since I will be swim/run that day. So this was an easy energy-burn 40 mins.
The day seemed long and my energy seemed low. It rained, but I didn't get to enjoy that. So after picking me up at work DH and I headed to the gym. Part of me wanted to go, the other part wanted to curl up under a warm blankie! But I said we should go, so we did. In return I let him pick the time we spent there. In the end I made the most of my 30 mins.
Right before leaving work I saw a youtubes video for fixing a dropped elbow. It could have been a video of me! So I took that visual with me: straight extended arm out front, close to the head, not at the surface of the water. Get the feet up and spine aligned. Keep the wrist below the elbow. I worked on these after an 800 WU (200s-200k-200-p-200s) by doing 100's alternating swim and pull. Swim to feel the real thing, pull to help me enhance the feeling.
I think there were times it felt right, I felt slippery in the water. Was I faster? Hahaha, a little early to be thinking about that!
Thursday, January 9, 2014
Dragging, but pushed it through
RUN little over an hour for 6 miles in snow
SWIM 1 hour for 2500y
This almost didn't happen! We got another 1" of snow overnight, but that's not why. Well actually the snow is the biggest reason it DID happen.
I almost mentioned here yesterday that I'm dragging a bit energy-wise. I'm not sure if it's due to the cold, the off-schedule, the ultra-tri training schedule, the new diet changes, or just a bump in the road. But I erased the note thinking it was just a bump not worth mentioning. Well I hit it again today, let's take a closer look.
The training plan called for tempo intervals, I almost went to the treadmill to get them done, but wanted the snowy run with the relatively warm temps and quiet wind. Instead the run was with EK and DT on a fresh layer of snow in FP. The path was rough so we ended up mostly on roads. I was dragging! If I didn't know any better, I'd have thought I ran long yesterday and was just feeling the after effects. But no, I haven't run since Saturday (and I'll note that I've been dragging since that run) so the legs should be fresher. It's hard to run on snow, but that wasn't the issue. I was just flat and had no spark. But I got it done, and pushed on to the pool.
Once at the pool, my energy started to flag. The training plan called for WU then 10x100 with time tracking, which I took to mean a benchmark workout. No way that was a good idea, why set such a low benchmark? So I went back to Monday's missed workout: WU then 5x300 as 100S-100IM-100S. For whatever reason, this 5x300 sounded easier than the 10x1000.
After standing in the shower for nearly 10 mins (!!) I finally got to the pool. After the snowy driving, late run start, slow run, and more driving, now it's 8am and I gotta get moving. But my energy just wasn't there. My arms seemed dead. I had zero spark. But I had the will to do it, and once I talked myself into it I got this done too. I changed it to 100S-100drill/IM-100P to avoid boredom and poor technique with fatigue. I probably had poor technique anyway.
It was just one of those days when I had to keep telling myself "OK just down-and-back two more times" and "Just one more" and "you got it, you can do it".
Since I forgot my glasses, brekkie, and coat at home, I had to swing by there and lost even more time! Then the truck gets stuck in the snow! ARG! It's amazing I'm even in a decent mood. I added a sweet potato to brekkie, I think I'm running on relatively low carbs and that could be why I feel cold and sluggy. Keep an eye on this, there's no rest coming into this weekend!
SWIM 1 hour for 2500y
This almost didn't happen! We got another 1" of snow overnight, but that's not why. Well actually the snow is the biggest reason it DID happen.
I almost mentioned here yesterday that I'm dragging a bit energy-wise. I'm not sure if it's due to the cold, the off-schedule, the ultra-tri training schedule, the new diet changes, or just a bump in the road. But I erased the note thinking it was just a bump not worth mentioning. Well I hit it again today, let's take a closer look.
The training plan called for tempo intervals, I almost went to the treadmill to get them done, but wanted the snowy run with the relatively warm temps and quiet wind. Instead the run was with EK and DT on a fresh layer of snow in FP. The path was rough so we ended up mostly on roads. I was dragging! If I didn't know any better, I'd have thought I ran long yesterday and was just feeling the after effects. But no, I haven't run since Saturday (and I'll note that I've been dragging since that run) so the legs should be fresher. It's hard to run on snow, but that wasn't the issue. I was just flat and had no spark. But I got it done, and pushed on to the pool.
Once at the pool, my energy started to flag. The training plan called for WU then 10x100 with time tracking, which I took to mean a benchmark workout. No way that was a good idea, why set such a low benchmark? So I went back to Monday's missed workout: WU then 5x300 as 100S-100IM-100S. For whatever reason, this 5x300 sounded easier than the 10x1000.
After standing in the shower for nearly 10 mins (!!) I finally got to the pool. After the snowy driving, late run start, slow run, and more driving, now it's 8am and I gotta get moving. But my energy just wasn't there. My arms seemed dead. I had zero spark. But I had the will to do it, and once I talked myself into it I got this done too. I changed it to 100S-100drill/IM-100P to avoid boredom and poor technique with fatigue. I probably had poor technique anyway.
It was just one of those days when I had to keep telling myself "OK just down-and-back two more times" and "Just one more" and "you got it, you can do it".
Since I forgot my glasses, brekkie, and coat at home, I had to swing by there and lost even more time! Then the truck gets stuck in the snow! ARG! It's amazing I'm even in a decent mood. I added a sweet potato to brekkie, I think I'm running on relatively low carbs and that could be why I feel cold and sluggy. Keep an eye on this, there's no rest coming into this weekend!
Wednesday, January 8, 2014
Gravel inspiration
BIKE 61 mins and 18 miles
SWIM ?
A swim is in the plans, but I'm not sure it's going to happen today. Things are still slow from the weather and missing most of Monday has me playing catch-up at work. So it doesn't really qualify as a Was Gonna just yet.
The MS of the bike was a 2x (5-4-3-2-1) with increasing effort, then 2.5x 7' 75% (3') until the hour was up. It took some mental pushing to keep finding increasing efforts over the time, so I pulled up some gravel grinding mental pictures. I'm planning on doing a 90 miler in April! That's much easier to worry about than the full tri in August.
One week down of the LF30. It's sooooo tempting to cheat sometimes, why does it get easier to do after a week? Sometimes I just want another apple or orange or another serving of something. But what I'm learning is that I don't really need it! It's just habit! Bad habit!
SWIM ?
A swim is in the plans, but I'm not sure it's going to happen today. Things are still slow from the weather and missing most of Monday has me playing catch-up at work. So it doesn't really qualify as a Was Gonna just yet.
The MS of the bike was a 2x (5-4-3-2-1) with increasing effort, then 2.5x 7' 75% (3') until the hour was up. It took some mental pushing to keep finding increasing efforts over the time, so I pulled up some gravel grinding mental pictures. I'm planning on doing a 90 miler in April! That's much easier to worry about than the full tri in August.
One week down of the LF30. It's sooooo tempting to cheat sometimes, why does it get easier to do after a week? Sometimes I just want another apple or orange or another serving of something. But what I'm learning is that I don't really need it! It's just habit! Bad habit!
Tuesday, January 7, 2014
Having a heat wave...
RIDE 25 miles in 91 mins, 6x8 mins at 75% (2 rest)
Still negative temps out there so no run. Just not a good idea, if I were to roll an ankle or fall I'd be in trouble fast. So I extended the 70 min ride to cover the aerobic role of the brick run. On Sunday's ride I did 26 miles in the same time, this was an aerobic-goal ride, but still I need to pay attention to what 75% really is for me in terms of speed or heart rate. Today I aimed for "just working, but not pushing".
It's -6F now and we're told to expect 20F in just 3 more hours, and a high of 24F 3 hours after that!
Still negative temps out there so no run. Just not a good idea, if I were to roll an ankle or fall I'd be in trouble fast. So I extended the 70 min ride to cover the aerobic role of the brick run. On Sunday's ride I did 26 miles in the same time, this was an aerobic-goal ride, but still I need to pay attention to what 75% really is for me in terms of speed or heart rate. Today I aimed for "just working, but not pushing".
It's -6F now and we're told to expect 20F in just 3 more hours, and a high of 24F 3 hours after that!
Monday, January 6, 2014
NEGATIVE temps Monday!!!
DAY OFF
Holy crap it was -30F windchill today, with a high of -1F. Another day at home, and another day of good lifestyle goals. Nothing else to report, except that I was very tired and sluggish. Maybe from being in the cold, shoveling, and trying to warm up?
Holy crap it was -30F windchill today, with a high of -1F. Another day at home, and another day of good lifestyle goals. Nothing else to report, except that I was very tired and sluggish. Maybe from being in the cold, shoveling, and trying to warm up?
Sunday, January 5, 2014
Snow packed Sunday
RIDE 90 mins and 26 miles
This ride had 4 10-min intervals broken up into 7&3, 3&7, 8&2, 2&8 segments with the first of each segment being at a "working" effort of 75 or 84%. This went fast! I like the change up.
Nothing else to report, except that the first weekend of my LW30 goals went great! Weekends can be the hardest, home all day cooking food and no work schedule to keep things normal. It's amazing to say a jar of almond butter remains UNOPENED and I barely taste-tested anything in the cook-up! First time EVER!
This ride had 4 10-min intervals broken up into 7&3, 3&7, 8&2, 2&8 segments with the first of each segment being at a "working" effort of 75 or 84%. This went fast! I like the change up.
Nothing else to report, except that the first weekend of my LW30 goals went great! Weekends can be the hardest, home all day cooking food and no work schedule to keep things normal. It's amazing to say a jar of almond butter remains UNOPENED and I barely taste-tested anything in the cook-up! First time EVER!
Saturday, January 4, 2014
Swim & Chubb and &SUCCESS
SWIM ~50 mins and 2100y, 2x700
RUN ~3hrs and ~14 miles on the Chubb
I have a lot to say about today's training. Let's see if I can get it organized!
The swim. This was Thursday's swim, reschedule to Friday then rescheduled again to today. Moving this swim to before the run was a great idea! So I'm happy that I remained determined and not stubborn about getting it done on schedule. Saved time and energy. The swim went good, I slowed down to focus on my form - I'm still working on my dragging feet and vertical arm. At what point to I stop and get some lessons or coaching? The plan was a 3x700, I did what I could in the time allowed.
The run. This was nearly a Was Gonna! Can you believe that?! I LOVE the Chubb, but all day yesterday my mind kept looking for excuses to get out of it. I'd promised TV I'd join for a run, and there was a part of me that really wanted to go. But a competing part didn't want to be the slow zebra holding him up. Another part didn't think I could run the 15 miles. Another part was being a cold chicken. Wow, lots of Blerch voices! One excuse was that I had too much to do. Another was my pre-swim bloody nose. Another was that maybe my truck wouldn't start. WTH!?
I knew I could do it. I knew my legs might suffer but they'd survive. I knew TV was warned about my declining conditioning. And I knew the truck would start.
I felt much better about going by the time the morning rolled around. I just had a lot of weakness about it on Friday. Take that, Blerch!
The run did hurt. And it wasn't that cold. Actually by the time we turned around (cutting off the last mile because my feet were really hurting!) most of the snow had melted off the trail and I was able to take off the YakTrax, my major source of pain for the run. I was in a very upbeat mood, chatty and keeping the topic on good things. Sometimes I must be a real drag to run with, I can get whiny. But not today! Woot!
The post-run. My LW30 plans meant I brought a great recovery meal of a sweet potato pancake with almond butter and extra water. But my plans also had me being home around 2pm. Because I was feeling so good (as I was nicely fueled!) that I went to B-wood to run some errands instead of coming home. I figured I'd last another hour.
Silly me didn't take into account the Snowmageddon arriving tonight. B-wood took hours and I didn't get home until 4:30pm! I was out of water, but functioning until about 4pm when I started to crash. I came home, ate just a little, got so cold I needed a hot shower fast, then realized I was terribly dehydrated which led to my legs aching. DH had to walk the dog because I just couldn't do it, then we took off for groceries.
I'm terribly happy to say I followed my LW30 in spite of all this!!! I didn't munch, I didn't crash, I just kept plugging away and came home to a warm, templated dinner with DH. I usually gorge to sickness after a day like today, and I didn't! I felt great when I went to bed -- still dehydrated but satisfied.
Go me!!! I got my swim, I squashed The Blerch and ran, and I stuck to my goals in spite of how awful I felt :)
RUN ~3hrs and ~14 miles on the Chubb
I have a lot to say about today's training. Let's see if I can get it organized!
The swim. This was Thursday's swim, reschedule to Friday then rescheduled again to today. Moving this swim to before the run was a great idea! So I'm happy that I remained determined and not stubborn about getting it done on schedule. Saved time and energy. The swim went good, I slowed down to focus on my form - I'm still working on my dragging feet and vertical arm. At what point to I stop and get some lessons or coaching? The plan was a 3x700, I did what I could in the time allowed.
The run. This was nearly a Was Gonna! Can you believe that?! I LOVE the Chubb, but all day yesterday my mind kept looking for excuses to get out of it. I'd promised TV I'd join for a run, and there was a part of me that really wanted to go. But a competing part didn't want to be the slow zebra holding him up. Another part didn't think I could run the 15 miles. Another part was being a cold chicken. Wow, lots of Blerch voices! One excuse was that I had too much to do. Another was my pre-swim bloody nose. Another was that maybe my truck wouldn't start. WTH!?
I knew I could do it. I knew my legs might suffer but they'd survive. I knew TV was warned about my declining conditioning. And I knew the truck would start.
I felt much better about going by the time the morning rolled around. I just had a lot of weakness about it on Friday. Take that, Blerch!
The run did hurt. And it wasn't that cold. Actually by the time we turned around (cutting off the last mile because my feet were really hurting!) most of the snow had melted off the trail and I was able to take off the YakTrax, my major source of pain for the run. I was in a very upbeat mood, chatty and keeping the topic on good things. Sometimes I must be a real drag to run with, I can get whiny. But not today! Woot!
The post-run. My LW30 plans meant I brought a great recovery meal of a sweet potato pancake with almond butter and extra water. But my plans also had me being home around 2pm. Because I was feeling so good (as I was nicely fueled!) that I went to B-wood to run some errands instead of coming home. I figured I'd last another hour.
Silly me didn't take into account the Snowmageddon arriving tonight. B-wood took hours and I didn't get home until 4:30pm! I was out of water, but functioning until about 4pm when I started to crash. I came home, ate just a little, got so cold I needed a hot shower fast, then realized I was terribly dehydrated which led to my legs aching. DH had to walk the dog because I just couldn't do it, then we took off for groceries.
I'm terribly happy to say I followed my LW30 in spite of all this!!! I didn't munch, I didn't crash, I just kept plugging away and came home to a warm, templated dinner with DH. I usually gorge to sickness after a day like today, and I didn't! I felt great when I went to bed -- still dehydrated but satisfied.
Go me!!! I got my swim, I squashed The Blerch and ran, and I stuck to my goals in spite of how awful I felt :)
Friday, January 3, 2014
Missed Swim!!
BIKE ~45 mins and 13 miles
I had a slow morning, and chose to spend it with DH instead of the pool. I have time this evening, right?
No! After worrying it all day, scheming and planning, I decided to stay home and do a short trainer ride instead of driving back and forth. That, and this was the only way to be home with a warm dinner on time :) The LW30 continues as planned.
So this was really a junk mile type of ride, just burning off energy and squashing that guilt-cherub that nags me for missing a workout.
I had a slow morning, and chose to spend it with DH instead of the pool. I have time this evening, right?
No! After worrying it all day, scheming and planning, I decided to stay home and do a short trainer ride instead of driving back and forth. That, and this was the only way to be home with a warm dinner on time :) The LW30 continues as planned.
So this was really a junk mile type of ride, just burning off energy and squashing that guilt-cherub that nags me for missing a workout.
Thursday, January 2, 2014
Oh Snow!!
RUN 6 miles in 1 hour
You'll note that although it's Thursday, that's not the usual Thursday distance. Nope, we bailed today due to icy winds, blowing snow, and COLD. I waited until the sun came up a bit, then did my favorite 6 miler around TGP. The Cascadia's work great with YakTrax. And thanks to BRR for taking away every excuse I could come up with to skip the run! Wind break jacked and mittens, thermal fleece tights, weather resistance shoes, traction, and wind blocking clear glasses. Thank you, in all seriousness!
You'll note that although it's Thursday, that's not the usual Thursday distance. Nope, we bailed today due to icy winds, blowing snow, and COLD. I waited until the sun came up a bit, then did my favorite 6 miler around TGP. The Cascadia's work great with YakTrax. And thanks to BRR for taking away every excuse I could come up with to skip the run! Wind break jacked and mittens, thermal fleece tights, weather resistance shoes, traction, and wind blocking clear glasses. Thank you, in all seriousness!
Thanks BRR for taking away every excuse...
RUN ~ 1hr, 6 mi TGP loop
No, seriously! Thank you BRR for all the warm gear so I could run this morning in the blowing snow.
The Thursday group canceled (probably for the best considering the ice and blowing snow) so I waited until the sun came up just enough to run my 6 mile loop around TGP.
I don't mind running in the snow, in fact once I get passed the cold part of it I kinda enjoy it. It's so quiet, calm, muffled, and private. Just me, the crunch-crunch, and the snow blowing off in clouds off the tree branches.
Didn't get my swim in today, DH comes back to town tonight so planning on tomorrow. Day 2 of the LW30 went perfect!
No, seriously! Thank you BRR for all the warm gear so I could run this morning in the blowing snow.
The Thursday group canceled (probably for the best considering the ice and blowing snow) so I waited until the sun came up just enough to run my 6 mile loop around TGP.
I don't mind running in the snow, in fact once I get passed the cold part of it I kinda enjoy it. It's so quiet, calm, muffled, and private. Just me, the crunch-crunch, and the snow blowing off in clouds off the tree branches.
Didn't get my swim in today, DH comes back to town tonight so planning on tomorrow. Day 2 of the LW30 went perfect!
Wednesday, January 1, 2014
01-01-2014!
BIKE 20.14 miles in a little over an hour
RUN 2.14-ish miles in ?? with Sugar
SWIM 2400y in 46 minutes
What a way to start the year! First the bike ride, my goal was to squeeze in the 20.14 miles in an hour, I cam pretty close. Then a "jog" with the doggie who runs like a child--sprint here, then lag there. But she's a fun run partner, I kept laughing at the way she'd look at me when I encouraged her to keep up. She seemed to say "oh come on Mom, I wanna sniff that!!" :) The swim was a 4x300 swim-pull-swim-pull. To my surprise, I nearly finished the workout in the prescribed time! They were supposed to get progressively faster, but as I fatigued I struggled with keeping good form. So I slowed down and worked on a vertical arm pull and higher leg/feet position. I have a lot more work to do there, but at the same time I'm really happy that I've settled into a good pool schedule and I'm not coming up with excuses to skip.
Also, while driving to the pool I passed DC on his bike. Then at the gym saw LC and JF leaving. Then in the water I see another AeroHelmet! Four club members in just a few minutes!
Today was also the first day of the LifestyleWhole30. I found that by making the plans when I'm feeling good I can make smart choices to follow, instead of struggling to make decisions on low glucose or in a high-fatigue state. I was sooooo tempted to mess up dinner, that's a big problem for me. I like to surf and go mindless at dinner, thereby losing track of what I ate, then over-eating.
I stressed a bit about meal planning -- how to come up with 21 protein sources and 40-some veggie sources -- until I realized I was over planning it, at least as it pertained to the veggies. The plan now is to have a "fancy" reciped veggie and a "simple" veggie each meal. Both mental and physical energy were good all day, but that's easy to manage on a day off from work. Tomorrow will be more of a test. 1 down and 29 to go!!
RUN 2.14-ish miles in ?? with Sugar
SWIM 2400y in 46 minutes
What a way to start the year! First the bike ride, my goal was to squeeze in the 20.14 miles in an hour, I cam pretty close. Then a "jog" with the doggie who runs like a child--sprint here, then lag there. But she's a fun run partner, I kept laughing at the way she'd look at me when I encouraged her to keep up. She seemed to say "oh come on Mom, I wanna sniff that!!" :) The swim was a 4x300 swim-pull-swim-pull. To my surprise, I nearly finished the workout in the prescribed time! They were supposed to get progressively faster, but as I fatigued I struggled with keeping good form. So I slowed down and worked on a vertical arm pull and higher leg/feet position. I have a lot more work to do there, but at the same time I'm really happy that I've settled into a good pool schedule and I'm not coming up with excuses to skip.
Also, while driving to the pool I passed DC on his bike. Then at the gym saw LC and JF leaving. Then in the water I see another AeroHelmet! Four club members in just a few minutes!
Today was also the first day of the LifestyleWhole30. I found that by making the plans when I'm feeling good I can make smart choices to follow, instead of struggling to make decisions on low glucose or in a high-fatigue state. I was sooooo tempted to mess up dinner, that's a big problem for me. I like to surf and go mindless at dinner, thereby losing track of what I ate, then over-eating.
I stressed a bit about meal planning -- how to come up with 21 protein sources and 40-some veggie sources -- until I realized I was over planning it, at least as it pertained to the veggies. The plan now is to have a "fancy" reciped veggie and a "simple" veggie each meal. Both mental and physical energy were good all day, but that's easy to manage on a day off from work. Tomorrow will be more of a test. 1 down and 29 to go!!
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