BIKE 90 mins and 27 miles, 16x3:30 hard, :30 rest
RUN 49 mins and 5.25 miles, easy commute to work
Today was a test for nutrition -- could I avoid the gut pain I've had the past 2 or plus weeks! It seems I can!!
PreWO: sweet potato, egg white, cinnamon, salt, ghee butter, half a Powerbar just before
Bike 630am-8am
InterWO: other half of PB&J Powerbar
Run 830-915
PostWO: about 20 mins after run: rice cereal, sweet potato, little bit of ghee. and about 40 mins after 2 eggs.
Lunch around 1230.
Whoop! So either something else was going on, or I've fixed it. What I did mostly was minimize the InterWO food (no apple or solids) and changed brekkie to an all-soft-foods meal that I very slowly ate and sipped water with.
The bike -- the pace I picked for the intervals was "chasing G" pace. Haha, Saturday's ride help me figure that out. 3.5 mins goes by fast but it does take some focus.
The run -- I did the first half mile with the doggie then took off to TGP hoping to get 6 miles. But hey, I'm tapering, so I only did 5.25.
Something I'm learning is that I need to re-adjust my mental mathing for run. I still think that if I'm going to run 6 miles I need 6 x 10 mins! I don't run 10 min/miles anymore! Although the same calculation is harder having to do x 9 min calculations :)
Tuesday, April 29, 2014
Monday, April 28, 2014
Save me from myself, and all of this conflict
SWIM 1hr and 2450y? Evolve swim
BIKE 1hr and
I struggled through this swim. Just flat, no pep, I was just there. And being negative. Spinning through all these excuses about "I'm too slow" and "I dislike master's swimming because I get run over and this is like master's".
WAAAAWAAAWAAAAHHHHHHHH
STFU. HTFU. Dear god get a grip!
It's SUPPOSED to be hard. If it was easy, what would be the fun in it? If you know you can do something, then where's the challenge?
Still, I struggled. My lanemates TH and TD were lapping me, I was many 50's behind them. And I wasn't in the mood to talk or chatter, I just wanted .... not sure. I wasn't sleepy, I wasn't hungry or thirsty (well dehydration is always near the top of my list of problems...), I didn't want to get out and not swim. I just wanted to swim my pace and my intervals, not the easy-fast that SM had for us. But I did want to do that!? I'm so confused.
I'm flailing a little at my training nutrition, but happy that although I didn't get the energy part of it right this morning I didn't have an other pain episode. I'm wondering what to do between now and the upcoming 4 days of travel, and between then and the marathon!? Part of me wants to eat soups and purees to settle my stomach. Ugh, the baby food diet!?
BIKE 1hr and
I struggled through this swim. Just flat, no pep, I was just there. And being negative. Spinning through all these excuses about "I'm too slow" and "I dislike master's swimming because I get run over and this is like master's".
WAAAAWAAAWAAAAHHHHHHHH
STFU. HTFU. Dear god get a grip!
It's SUPPOSED to be hard. If it was easy, what would be the fun in it? If you know you can do something, then where's the challenge?
Still, I struggled. My lanemates TH and TD were lapping me, I was many 50's behind them. And I wasn't in the mood to talk or chatter, I just wanted .... not sure. I wasn't sleepy, I wasn't hungry or thirsty (well dehydration is always near the top of my list of problems...), I didn't want to get out and not swim. I just wanted to swim my pace and my intervals, not the easy-fast that SM had for us. But I did want to do that!? I'm so confused.
I'm flailing a little at my training nutrition, but happy that although I didn't get the energy part of it right this morning I didn't have an other pain episode. I'm wondering what to do between now and the upcoming 4 days of travel, and between then and the marathon!? Part of me wants to eat soups and purees to settle my stomach. Ugh, the baby food diet!?
Last long run for the marathon
RUN 12 miles in 1:48, 9m/m pace
The first half was faster, I slowed in the second half. Probably a combination of the late start (9am) and the fact that I didn't fuel during the run. I ate enough beforehand, and never really got to the point of OMG I Need To Eat so I didn't!
Gorgeous day, finally shorts and a t-shirt weather. And the t-shirt didn't last, it came off near the end :)
I took off with no specific route in mind, just went. Around mile 5 when I was in The Hill I decided to route such that I did no repeats or out-n-back sections. Sometimes in a run in town I get so wrapped up in the mileage numbers that I lose sight of the fact that I can just wander all morning. I keep thinking about known positions I can run to that are x number of miles away that I can use as markers for mileages. This time I convinced myself to just run a loop, weave a bit, go somewhere new, and let go of the numbers-numbers-numbers.
This run felt great, it was fun to see 6 miles come and go at just over 50 mins, and realize that years ago I did races at this pace! My goal was an easy pace, nothing hard or pushed, and just get the time in.
I was going to swim my bonus swim, but decided instead to stick around the house and work on my to-do list. Unfortunately, I got stressed about things and and The Monsters came out. I need to kill those f'ers.
The first half was faster, I slowed in the second half. Probably a combination of the late start (9am) and the fact that I didn't fuel during the run. I ate enough beforehand, and never really got to the point of OMG I Need To Eat so I didn't!
Gorgeous day, finally shorts and a t-shirt weather. And the t-shirt didn't last, it came off near the end :)
I took off with no specific route in mind, just went. Around mile 5 when I was in The Hill I decided to route such that I did no repeats or out-n-back sections. Sometimes in a run in town I get so wrapped up in the mileage numbers that I lose sight of the fact that I can just wander all morning. I keep thinking about known positions I can run to that are x number of miles away that I can use as markers for mileages. This time I convinced myself to just run a loop, weave a bit, go somewhere new, and let go of the numbers-numbers-numbers.
This run felt great, it was fun to see 6 miles come and go at just over 50 mins, and realize that years ago I did races at this pace! My goal was an easy pace, nothing hard or pushed, and just get the time in.
I was going to swim my bonus swim, but decided instead to stick around the house and work on my to-do list. Unfortunately, I got stressed about things and and The Monsters came out. I need to kill those f'ers.
So I keep conjuring, sometimes I wonder where these thoughts spawn from(Yeah, pondering'll do you wonders.No wonder you're losing your mind the way it wanders.)---'Cause I need an interventionistTo intervene between me and this monsterAnd save me from myself and all this conflict'Cause the very thing that I love's killing me and I can't conquer it
Saturday, April 26, 2014
G's Zone 0 Ride
BIKE 3:09 and 56 miles with G and IT
RUN 30 mins and 3 miles with G
Whooop this was a faster paced ride, one nice thing about the Ride of the Saints Route is the looooong stretches of straight road. It's easier to get bored on roads like that, easy to kinda drift off mentally and forget to push. But not today, G was pushing a pace trying to get into Zone 1 (as in...UP into zone 1!) and he dusted me off the back. Sometimes all I could see was his uber bright new green helmet!
One thing though is that we didn't get to talk much. It was go-go-go and my first ride this year in which I was reminded that racing is a solitary pursuit, and the ability to push it alone is something I need to work on. I can't be on someone's tail all the time, or talking alongside someone. I need to be comfortable in my own head pushing myself.
At times I found myself getting negative about not being able to keep up. Getting down on myself, not being as positive. Work on it!
The brick run was at my zone 0 pace :) G was doing a run 10 min, walk 1 min thing to simulate aid stations. Damn that felt good! I need more like that.
RUN 30 mins and 3 miles with G
Whooop this was a faster paced ride, one nice thing about the Ride of the Saints Route is the looooong stretches of straight road. It's easier to get bored on roads like that, easy to kinda drift off mentally and forget to push. But not today, G was pushing a pace trying to get into Zone 1 (as in...UP into zone 1!) and he dusted me off the back. Sometimes all I could see was his uber bright new green helmet!
One thing though is that we didn't get to talk much. It was go-go-go and my first ride this year in which I was reminded that racing is a solitary pursuit, and the ability to push it alone is something I need to work on. I can't be on someone's tail all the time, or talking alongside someone. I need to be comfortable in my own head pushing myself.
At times I found myself getting negative about not being able to keep up. Getting down on myself, not being as positive. Work on it!
The brick run was at my zone 0 pace :) G was doing a run 10 min, walk 1 min thing to simulate aid stations. Damn that felt good! I need more like that.
Friday, April 25, 2014
Friday swim, but not the bonus swim yet
SWIM 3200y in 75 mins, 4x400 steady
This is Wednesday's missed swim, so I still have my bonus swim to finish this weekend. Maybe Sunday. Based on today's fatigue, I should take a day away from the pool and rest.
The goal was steady 400's, but my times faded as the sets progressed. 8:03, then 8:12 to 8:18. I was feeling OK cardiovascularly, but fading on my form. I could feel it getting messy. I tried to improve focus -- in the past I'd let myself slow down to focus -- but this time I pushed to keep the same pace. I could feel the loss of anchor, the loss of the that light at-the-surface feeling I have when my form is good.
Hey, 6200y in back-to-back days is a jump up for me. I'm happy for what might be another 10K+ week for me!
Some thoughts on the gut pain thing, especially important since 2 coworkers noted my appearance today. One thought I might be pregnant, the other thought I looked scary. Didn't help that I was wearing a tank top, I guess.
I'm forcing myself to eat again in a bid to meet some arbitrary calorie goal so I don't lose more weight. But this is making me feel sick after meals. I added to my pre, mid, and post WO meals to try to fix this. And I think this is what's causing my problems! This extra food isn't sitting well in my stomach/gut and causing cramps. And not just any cramps, I'm having some pretty severe pains. Maybe cramps isn't the right word. Whatever.
I need to find some less fibrous foods, purees, baby food type stuffs, gels, liquid nutritions to test for my workouts. DH said if I don't get this fixed I won't race. I thought that a bit severe, but TV reworded it to say that I won't race if I don't make it to the start line either. Nuff said.
TV suggested eating a meal during the night. BD suggested white potatoes. She also suggested just munching nuts throughout the day. All good ideas!
This is Wednesday's missed swim, so I still have my bonus swim to finish this weekend. Maybe Sunday. Based on today's fatigue, I should take a day away from the pool and rest.
The goal was steady 400's, but my times faded as the sets progressed. 8:03, then 8:12 to 8:18. I was feeling OK cardiovascularly, but fading on my form. I could feel it getting messy. I tried to improve focus -- in the past I'd let myself slow down to focus -- but this time I pushed to keep the same pace. I could feel the loss of anchor, the loss of the that light at-the-surface feeling I have when my form is good.
Hey, 6200y in back-to-back days is a jump up for me. I'm happy for what might be another 10K+ week for me!
Some thoughts on the gut pain thing, especially important since 2 coworkers noted my appearance today. One thought I might be pregnant, the other thought I looked scary. Didn't help that I was wearing a tank top, I guess.
I'm forcing myself to eat again in a bid to meet some arbitrary calorie goal so I don't lose more weight. But this is making me feel sick after meals. I added to my pre, mid, and post WO meals to try to fix this. And I think this is what's causing my problems! This extra food isn't sitting well in my stomach/gut and causing cramps. And not just any cramps, I'm having some pretty severe pains. Maybe cramps isn't the right word. Whatever.
I need to find some less fibrous foods, purees, baby food type stuffs, gels, liquid nutritions to test for my workouts. DH said if I don't get this fixed I won't race. I thought that a bit severe, but TV reworded it to say that I won't race if I don't make it to the start line either. Nuff said.
TV suggested eating a meal during the night. BD suggested white potatoes. She also suggested just munching nuts throughout the day. All good ideas!
Thursday, April 24, 2014
Another TAD, another bad gut day, but some answers!
RUN 54 mins and 6.6 miles, 8:12 pace!
SWIM 74 mins and 3000 yards, 8x200
So like the title said, another bad day for my gut. The run-down:
5am usual preWO of sweet potato, ghee, egg whites, salt, cinnamon, half banana
6-7am run. First Thursday run in shorts! So different too because the sun was up and we didn't need headlights. The last 1-2 miles logged as just under sub 8. Beautiful sunrise morning :)
715-730 food processed apple, egg whites, salt, half banana
745-9am swim 8x200 as 2 fast, 1 slow, 2 fast, 1 slow, 2 fast. And oooh was I getting fast. Relatively fast anyway. I was clocking the fast 200's in 3:46-3:50! It helped that my energy was great and the older woman who joined my lane was wearing an awful heavy perfume. I was motivated to go fast and I confess I made a few big splashes when I passed her. Hehehehe.
920- gut pains! I waited a while in the parking lot of the Y, then started driving, got to the Grove and pulled over to think. Go home and lie down? Park the truck, lie down there to wait it out? I knew from the past few events that just 15 mins of rest would help. I went home, and sure enough I hit the couch and 15 mins later was OK. By 1030 I was OK, and by 11am had something to eat.
So this was a good thing really, my wondering about FODMAPS, SIBO, food sensitivity...I don't think I need to worry about that so much! Like a great experiment, a lot of info can come from this. I ate a narrow range of foods, all usual foods, and had a very defined timeline.
I mapped, analyzed, thought about it...and when DH looked at my notes he noticed that it was two-a-day days that was maybe the problem. Was I eating too much for these workouts? Too much in the midWO meal?
I can remember having attacks like this last summer, and I've had a number of these 'events' so far this year. I'm sure with some more thinking I can figure this out.
SWIM 74 mins and 3000 yards, 8x200
So like the title said, another bad day for my gut. The run-down:
5am usual preWO of sweet potato, ghee, egg whites, salt, cinnamon, half banana
6-7am run. First Thursday run in shorts! So different too because the sun was up and we didn't need headlights. The last 1-2 miles logged as just under sub 8. Beautiful sunrise morning :)
715-730 food processed apple, egg whites, salt, half banana
745-9am swim 8x200 as 2 fast, 1 slow, 2 fast, 1 slow, 2 fast. And oooh was I getting fast. Relatively fast anyway. I was clocking the fast 200's in 3:46-3:50! It helped that my energy was great and the older woman who joined my lane was wearing an awful heavy perfume. I was motivated to go fast and I confess I made a few big splashes when I passed her. Hehehehe.
920- gut pains! I waited a while in the parking lot of the Y, then started driving, got to the Grove and pulled over to think. Go home and lie down? Park the truck, lie down there to wait it out? I knew from the past few events that just 15 mins of rest would help. I went home, and sure enough I hit the couch and 15 mins later was OK. By 1030 I was OK, and by 11am had something to eat.
So this was a good thing really, my wondering about FODMAPS, SIBO, food sensitivity...I don't think I need to worry about that so much! Like a great experiment, a lot of info can come from this. I ate a narrow range of foods, all usual foods, and had a very defined timeline.
I mapped, analyzed, thought about it...and when DH looked at my notes he noticed that it was two-a-day days that was maybe the problem. Was I eating too much for these workouts? Too much in the midWO meal?
I can remember having attacks like this last summer, and I've had a number of these 'events' so far this year. I'm sure with some more thinking I can figure this out.
Wednesday, April 23, 2014
Missed my swim
BIKE 90 mins and 26.3 miles, 3x12 mins 84%
SWIM missed it!
I felt guilty after leaving work early yesterday, so I didn't take the time to do the swim. I was worried that more symptoms would appear, so it was a nervous day.
But the bike felt good, I felt strong!
SWIM missed it!
I felt guilty after leaving work early yesterday, so I didn't take the time to do the swim. I was worried that more symptoms would appear, so it was a nervous day.
But the bike felt good, I felt strong!
Tuesday, April 22, 2014
A TAD and a gut problem
BIKE 75 mins and 22 miles, 2x27 mins 75%
RUN 55 mins and 6.1 miles, commute to work
The bike...indoors...what more is there to say about it.
The run...outdoors...WONDERFUL! I was supposed to do 4x1 mile at the track but thought better of it. I'm tapering! And my legs are still feeling Sunday's 20-miler.
I was able to wear shorts on the run! I looped through TGP and enjoyed the "rain" of petals from flowering trees, the sweet smell of the flowers, and lovely cool weather!
But that's all in the morning, the afternoon went different. I ate my usual preWO at 5am, had some midWO foods at 8am, then had brekkie after the run at 930am. By 2pm my stomach was upset. Lotsa pain from rib to hip, radiating through my back, down into my legs. I can't tell if I'm bloated or if I'm just suddenly aware of my pants and belt touching me. I pushed through some infections then went to the shower room to lay down. In 15 mins, gone. Mostly gone anyway. I was tired the rest of the afternoon, waiting to see what else might happen. I had some gas, but it was hours later. Was that it? Why the largely diffuse pain all through my gut? Why does it come on so fast? Why does it go away when I lay down?
This isn't the first time for this. I had it last Tuesday too. Did I eat too soon after the run? Wrong foods? Too fast? Gotta figure this out!
RUN 55 mins and 6.1 miles, commute to work
The bike...indoors...what more is there to say about it.
The run...outdoors...WONDERFUL! I was supposed to do 4x1 mile at the track but thought better of it. I'm tapering! And my legs are still feeling Sunday's 20-miler.
I was able to wear shorts on the run! I looped through TGP and enjoyed the "rain" of petals from flowering trees, the sweet smell of the flowers, and lovely cool weather!
But that's all in the morning, the afternoon went different. I ate my usual preWO at 5am, had some midWO foods at 8am, then had brekkie after the run at 930am. By 2pm my stomach was upset. Lotsa pain from rib to hip, radiating through my back, down into my legs. I can't tell if I'm bloated or if I'm just suddenly aware of my pants and belt touching me. I pushed through some infections then went to the shower room to lay down. In 15 mins, gone. Mostly gone anyway. I was tired the rest of the afternoon, waiting to see what else might happen. I had some gas, but it was hours later. Was that it? Why the largely diffuse pain all through my gut? Why does it come on so fast? Why does it go away when I lay down?
This isn't the first time for this. I had it last Tuesday too. Did I eat too soon after the run? Wrong foods? Too fast? Gotta figure this out!
Monday, April 21, 2014
Evolve swim & 18 weeks!?
SWIM 1hr and 2300y, mix of fast 50's and 100's
To my surprise I felt amazing after the long weekend. Now it's time to TAPER!! Don't forget that either.
The swim was a WU then 1800 yards of something like 8x50, 4x100, 6x50, 3x100, etc until we reached 1800y. The rest intervals were short, 5s for 50 and 10s for 100. Just enough to catch your breath and hear SM count down the numbers.
At first the Blerch kept popping up. Saying "this is why we quit master's - we didn't like having to hurry and swim with poor form to keep out of everyone's way". But I wasn't in anyone's way, I had plenty of space. So screw off Blerch. "But your form is so awful, if you'd just slow down you could focus on form". SM said just go and forget about that when trying to go fast, so shut up Blerch. "But..." SHUT UP BLERCH! I KNOW I'm the slowest one in the lane, no need to keep pointing it out!
I wasn't timing the 50's, but I was doing 100y in about 1:50 and under pretty consistently. I need swims like this, alone I'd slow down or hang on the wall to stop and think. No thinking. Just swimming. It worked.
At the end of the swim, SM said TH and I had 18 weeks until our race! WHAT!!! FOR SERIOUS!! Off to stare at my Excel calendar and start making plans!
Felt great the rest of the day -- sharp, energetic, and focused. Felt the same way last week too. Something about a fast focused, social swim that gets me going?
To my surprise I felt amazing after the long weekend. Now it's time to TAPER!! Don't forget that either.
The swim was a WU then 1800 yards of something like 8x50, 4x100, 6x50, 3x100, etc until we reached 1800y. The rest intervals were short, 5s for 50 and 10s for 100. Just enough to catch your breath and hear SM count down the numbers.
At first the Blerch kept popping up. Saying "this is why we quit master's - we didn't like having to hurry and swim with poor form to keep out of everyone's way". But I wasn't in anyone's way, I had plenty of space. So screw off Blerch. "But your form is so awful, if you'd just slow down you could focus on form". SM said just go and forget about that when trying to go fast, so shut up Blerch. "But..." SHUT UP BLERCH! I KNOW I'm the slowest one in the lane, no need to keep pointing it out!
I wasn't timing the 50's, but I was doing 100y in about 1:50 and under pretty consistently. I need swims like this, alone I'd slow down or hang on the wall to stop and think. No thinking. Just swimming. It worked.
At the end of the swim, SM said TH and I had 18 weeks until our race! WHAT!!! FOR SERIOUS!! Off to stare at my Excel calendar and start making plans!
Felt great the rest of the day -- sharp, energetic, and focused. Felt the same way last week too. Something about a fast focused, social swim that gets me going?
Sunday, April 20, 2014
The last 20-miler!! #4 was a PR!!
RUN 20 miles in 2:55, 8:45 m/m pace
After yesterday's mental crash and subsequent GI issues, I wasn't sure today could happen. But I woke up to a great email that helped keep me happy :) The original plan was a short WU, 12-14 mile race pace, and a short CD to total 16 miles. Within that run was going to be some hard hill climbs to simulate the flat-up-down-flat profile of the race. This was all planned at CCP. I ran at CCP, but didn't follow that plan.
I did park the truck at the top of the hill, but didn't incorporate the hill in the run. Oh well. The day was gorgeous, it was Easter, and finally it was warm out. How could I complain?
I jogged down the steps, headed to the cove restrooms (as part of the WU) and knew within that first mile that there might not be much race pacing today. But why do I decide these things during the WU? I have a 3 hr run and I'm making major decisions in the first 10 mins? WTH? The first few miles of any long run (or effort) like this are overwhelming. The Blerch is loud and clear with excuses as to why we should only do 12 miles an no hill and no efforts and other lazy shit like that. I'm learning to tune that out, but it's still there, whispering...
After a bathroom break, back on track. Once again it was just me and my head to listen too, it's crowded in there sometimes, so I was glad for all the other trail users. Especially the family looking closely at something along the side of the gravel trail who asked if the police were still coming. Say what?!
Instead of turning to continue on the trail, I broke off to wander a bit. I found a limestone trail south of the park that dead ended at a pool (?) facility, turned around and headed for some stretches of road that I've ridden before. I figured it was nice simulation for the marathon -- long stretches of road.
Everything was feeling great! I was holding sub-9 minutes, no pain, warm sun, quiet roads, and most of all a quiet head. I decided somewhere around mile 7 that I'd try for my "20 under 3hrs" goal that I missed in the last 20-miler. So far I was on track for success.
It's hard to get down everything I see or think in a 3 hr effort, but here's a few bits: the woman with the "I'll step on you to win" t-shirt; the guy with the "Sexy And I Know It T-shirt", the random 5K late in the morning with mostly walking kids, the 2 basset's playing in the water at the beach...that's the external stuff. Inside, I was continuously talking to myself, mathing my pace, banking marathon benchmarks and momentos for the race, stuff like that. I'm happy y mind was mostly cleared of yesterday's problems.
So while this was a 20 under 3hr effort, I did stop to eat a gel every 6 hours and I did stop for water when I could (I only had a 2 bottle fuel belt). But I still count it as under 3hrs. The previous 20's were 3:09, 3:12, and I think a 3:15. So this was a training PR and a great mental and confidence booster!
After yesterday's mental crash and subsequent GI issues, I wasn't sure today could happen. But I woke up to a great email that helped keep me happy :) The original plan was a short WU, 12-14 mile race pace, and a short CD to total 16 miles. Within that run was going to be some hard hill climbs to simulate the flat-up-down-flat profile of the race. This was all planned at CCP. I ran at CCP, but didn't follow that plan.
I did park the truck at the top of the hill, but didn't incorporate the hill in the run. Oh well. The day was gorgeous, it was Easter, and finally it was warm out. How could I complain?
I jogged down the steps, headed to the cove restrooms (as part of the WU) and knew within that first mile that there might not be much race pacing today. But why do I decide these things during the WU? I have a 3 hr run and I'm making major decisions in the first 10 mins? WTH? The first few miles of any long run (or effort) like this are overwhelming. The Blerch is loud and clear with excuses as to why we should only do 12 miles an no hill and no efforts and other lazy shit like that. I'm learning to tune that out, but it's still there, whispering...
After a bathroom break, back on track. Once again it was just me and my head to listen too, it's crowded in there sometimes, so I was glad for all the other trail users. Especially the family looking closely at something along the side of the gravel trail who asked if the police were still coming. Say what?!
Instead of turning to continue on the trail, I broke off to wander a bit. I found a limestone trail south of the park that dead ended at a pool (?) facility, turned around and headed for some stretches of road that I've ridden before. I figured it was nice simulation for the marathon -- long stretches of road.
Everything was feeling great! I was holding sub-9 minutes, no pain, warm sun, quiet roads, and most of all a quiet head. I decided somewhere around mile 7 that I'd try for my "20 under 3hrs" goal that I missed in the last 20-miler. So far I was on track for success.
It's hard to get down everything I see or think in a 3 hr effort, but here's a few bits: the woman with the "I'll step on you to win" t-shirt; the guy with the "Sexy And I Know It T-shirt", the random 5K late in the morning with mostly walking kids, the 2 basset's playing in the water at the beach...that's the external stuff. Inside, I was continuously talking to myself, mathing my pace, banking marathon benchmarks and momentos for the race, stuff like that. I'm happy y mind was mostly cleared of yesterday's problems.
So while this was a 20 under 3hr effort, I did stop to eat a gel every 6 hours and I did stop for water when I could (I only had a 2 bottle fuel belt). But I still count it as under 3hrs. The previous 20's were 3:09, 3:12, and I think a 3:15. So this was a training PR and a great mental and confidence booster!
Saturday, April 19, 2014
MCT Security & a bonus swim!
BIKE 56.2 miles in a little over 3:10
SWIM 2500y in 1 hr, 10x150 drills focused
Today was a mess. I woke up OK but my head went to my job worries. By the time DH got up and came downstairs I was in despair and all mental. My stomach was churning and adrenaline-shot laced. And I was about to go on a bike ride? Alone? With only myself to talk to?!?
I ride the MCT's for their security, familiarity, and safety. The interstate for bikes, I like to call them. Once I got driving I was feeling better, and once riding even better. I had "It's My Life" rolling in my head, various wildlife crossing the path ahead of me, and a nice headwind to set the tone of getting to work.
Not much to say about this ride except that it was quiet everywhere outside of my head. My tummy was churny still, but I was eating OK. Things greatly improved when I came to the last rest stop and came across 3 roadies heading my direction. They asked about my Ironman tattoo then said I'd better not drop them since they weren't Ironmen. Not today, boys.
I came home to wait for the gas utility to come by for some inspection. In that time I tried making some sweet potato energy bars (FAIL!) and started feeling sick. I burped up most of my lunch :( which made me all the more stressed. The Monsters In My Head....
To my surprise, I actually wanted to swim! So off to the pool with my upset stomach. The plan was Monday's Bonus Swim: WU then 10x150. I did swim-drill-swim-etc and things were going pretty good! Except that every time I came vertical at the wall I had to burp then swallow stuff. Yuck.
I gotta get my life together. My body can't keep this up, it will start to impact my training.
Lucky for me, the pool closed minutes after I finished! I closed down the pool! This brings my weekly swim total to 4 swims, 4.5 hours, and 10650 yards! WOOT!
SWIM 2500y in 1 hr, 10x150 drills focused
Today was a mess. I woke up OK but my head went to my job worries. By the time DH got up and came downstairs I was in despair and all mental. My stomach was churning and adrenaline-shot laced. And I was about to go on a bike ride? Alone? With only myself to talk to?!?
I ride the MCT's for their security, familiarity, and safety. The interstate for bikes, I like to call them. Once I got driving I was feeling better, and once riding even better. I had "It's My Life" rolling in my head, various wildlife crossing the path ahead of me, and a nice headwind to set the tone of getting to work.
Not much to say about this ride except that it was quiet everywhere outside of my head. My tummy was churny still, but I was eating OK. Things greatly improved when I came to the last rest stop and came across 3 roadies heading my direction. They asked about my Ironman tattoo then said I'd better not drop them since they weren't Ironmen. Not today, boys.
I came home to wait for the gas utility to come by for some inspection. In that time I tried making some sweet potato energy bars (FAIL!) and started feeling sick. I burped up most of my lunch :( which made me all the more stressed. The Monsters In My Head....
To my surprise, I actually wanted to swim! So off to the pool with my upset stomach. The plan was Monday's Bonus Swim: WU then 10x150. I did swim-drill-swim-etc and things were going pretty good! Except that every time I came vertical at the wall I had to burp then swallow stuff. Yuck.
I gotta get my life together. My body can't keep this up, it will start to impact my training.
Lucky for me, the pool closed minutes after I finished! I closed down the pool! This brings my weekly swim total to 4 swims, 4.5 hours, and 10650 yards! WOOT!
Thursday, April 17, 2014
Take from the run, give to the swim, everyone wins
RUN 9 miles in 1:17, 8:33m/m ave
SWIM 2800y in 1:10, 10x125 as 50S-25D-50S
A few things this morning that seem to be working for me. I ate more between the run and swim -- using my new baby rice cereal with a banana and almond butter -- to boost the blood sugar so I didn't fade in the swim. I finished 2.5hrs ago and I'm still feeling good. So maybe that extra boost is something I need to keep doing? Usually I'm dragging after 2.5hrs in the morning.
I needed more positive head talk today in the run, I kept defaulting to the "so tired", "I think I'm depressed", etc mental chatter. I wasn't chatty even outwardly, I was getting wrapped up in my mental miseries. But I kept reminding myself that the 'old me' is eclipsed, gone, done, I need to move on and quit dwelling. So instead I told myself that "I could do this all day", "I'm doing great, so many changes ahead", and "gosh this feels so easy!" and it helped. Negative mental energy is not helpful at all.
Then instead of running 10 miles I took those extra minutes to the swim and continued with my goal of an extra 15 mins of swimming and doing more drills-focused work. I took the 25-choice out and did 25-drills instead. It sucks to be slower than I used to be, as pool-DH said this morning "sometimes it's a few steps back". The wide-front swimming seems to be slowing me quite a bit, I think my hips and legs drag lower when I do it?
Pool-DH commented today on how good I looked -- like I was strength training more. I'm still uncomfortable with that. Get eclipsed, girl!
One of the senior exercise group had some strong perfume or lotion on, UGH, right at the black line in the pool it freaking REEKED. But I sucked it up (figuratively) and kept going. And the benefit was that I got to chat with my lane mate who was doing his first 20 laps after shoulder surgery 4 months ago. Takes a lot of patience to recover like that, could I do it? Hope I don't need to find out.
I need to quit procrastinating on many many things, they are weighing over my head and bringing me down. It's just a few emails, errands, and to-do around the house. Nothing hard. Just gotta do it.
SWIM 2800y in 1:10, 10x125 as 50S-25D-50S
A few things this morning that seem to be working for me. I ate more between the run and swim -- using my new baby rice cereal with a banana and almond butter -- to boost the blood sugar so I didn't fade in the swim. I finished 2.5hrs ago and I'm still feeling good. So maybe that extra boost is something I need to keep doing? Usually I'm dragging after 2.5hrs in the morning.
I needed more positive head talk today in the run, I kept defaulting to the "so tired", "I think I'm depressed", etc mental chatter. I wasn't chatty even outwardly, I was getting wrapped up in my mental miseries. But I kept reminding myself that the 'old me' is eclipsed, gone, done, I need to move on and quit dwelling. So instead I told myself that "I could do this all day", "I'm doing great, so many changes ahead", and "gosh this feels so easy!" and it helped. Negative mental energy is not helpful at all.
Then instead of running 10 miles I took those extra minutes to the swim and continued with my goal of an extra 15 mins of swimming and doing more drills-focused work. I took the 25-choice out and did 25-drills instead. It sucks to be slower than I used to be, as pool-DH said this morning "sometimes it's a few steps back". The wide-front swimming seems to be slowing me quite a bit, I think my hips and legs drag lower when I do it?
Pool-DH commented today on how good I looked -- like I was strength training more. I'm still uncomfortable with that. Get eclipsed, girl!
One of the senior exercise group had some strong perfume or lotion on, UGH, right at the black line in the pool it freaking REEKED. But I sucked it up (figuratively) and kept going. And the benefit was that I got to chat with my lane mate who was doing his first 20 laps after shoulder surgery 4 months ago. Takes a lot of patience to recover like that, could I do it? Hope I don't need to find out.
I need to quit procrastinating on many many things, they are weighing over my head and bringing me down. It's just a few emails, errands, and to-do around the house. Nothing hard. Just gotta do it.
Wednesday, April 16, 2014
5x5k bike, 5x400 swim, 5x tired!
BIKE 90 mins and 26.4 miles details below
SWIM 75 mins and 3200y
Goal #1-3 at 75%
#1 10:20 18mph
#2 9:55 18.8
#3 9:53 18.8
3xILTs
Goal #4-5 at 84%
#4 9:21 19.9
#5 9:30 19.6
The last two intervals I wanted 9 mins, didn't quite get there. Amazing the difference in effort to only gain 30 or so seconds!
-------
As per Monday's post, today's swim was extended by 15 mins to focus on drills. But instead of tacking the drills on at the end, I turned the MS of 5x400 descending into 5x400 of drill-focused swimming. #1 was just easy, #2 was 4x100 continuous of drills, #3 was same with pull, #4 was another 4x100, #5 was slowing down completely drilling with pull. The times were disappointing -- 8:30, 8:30, 8:10, 8:40, untimed. BOOOOOOO.
I focused on "wide-front" swimming and high elbows. Why am I getting slower!? Whatever. Tomorrow and Friday -- more swimming. Get focused!
I realized swimming today that unless I can get my Weds swim moved to the morning, doing the Weds Y master's wouldn't work. (This was a midday swim, as have been the past few Weds). So work the schedule kinks out! Get focused!
I'm getting that tired feeling -- unsure I should be even driving, unfocused, low motivation. All part of the process, but lately I'm just feeling depressed a bit. You know what I'm going to say next?! GET FOCUSED! :)
SWIM 75 mins and 3200y
Goal #1-3 at 75%
#1 10:20 18mph
#2 9:55 18.8
#3 9:53 18.8
3xILTs
Goal #4-5 at 84%
#4 9:21 19.9
#5 9:30 19.6
The last two intervals I wanted 9 mins, didn't quite get there. Amazing the difference in effort to only gain 30 or so seconds!
-------
As per Monday's post, today's swim was extended by 15 mins to focus on drills. But instead of tacking the drills on at the end, I turned the MS of 5x400 descending into 5x400 of drill-focused swimming. #1 was just easy, #2 was 4x100 continuous of drills, #3 was same with pull, #4 was another 4x100, #5 was slowing down completely drilling with pull. The times were disappointing -- 8:30, 8:30, 8:10, 8:40, untimed. BOOOOOOO.
I focused on "wide-front" swimming and high elbows. Why am I getting slower!? Whatever. Tomorrow and Friday -- more swimming. Get focused!
I realized swimming today that unless I can get my Weds swim moved to the morning, doing the Weds Y master's wouldn't work. (This was a midday swim, as have been the past few Weds). So work the schedule kinks out! Get focused!
I'm getting that tired feeling -- unsure I should be even driving, unfocused, low motivation. All part of the process, but lately I'm just feeling depressed a bit. You know what I'm going to say next?! GET FOCUSED! :)
Tuesday, April 15, 2014
Post lunar eclipse ride and run
BIKE 1:15 and 22.2 miles, 3x5k at 75%
RUN 8 miles with speedwork
RUN COMMUTE 29-ish mins and 3 miles home
The eclipse was at 1am, while I would have loved to wake up to watch it I knew better than to disrupt my sleep schedule to stare out the window. So I was happily needing to pee about 1:30am and got to see part of it! As I guessed, the news had better images to view in daylight hours.
First the bike ride. Simple 3x 5k at 75% effort. I wasn't really tracking the time, but they just I think just under 10 mins each.
The run was the meat of the day. I warmed up with the doggie, who made the first mile in about 12 mins. We stopped a lot, so I didn't count this mile in the totals. The 8 miles includes a warm up run to the track, then: 3x [1200 75%, 200 rest, 600 85%, 400 rest)
#-distance-time-pace-garmin distance
#1 1200 5:31 6:33 .84 mi
#1 600 2:38 6:08 .43 mi
#2 1200 5:16 6:57 .76 mi second intervals run in reverse, that seems to throw the garmin off.
#2 600 2:28 6:38 .37 mi
#3 1200 5:15 6:21 .83 mi
#3 600 2:27 5:56 .41mi
This was a wonderful run! It got cold again overnight (dammit) and I thought this would ruin the fun. I did have a headwind out of the NW that made that section of track chilly, but the tailwind was nice! During the intervals, I felt as if I could go even faster if only my feet could turn over quicker! WHOOP! I wasn't wiped out at the end, still had energy, and loved the feeling. I cooled off with a run to work.
I had some fairly miserable stomach cramps in the afternoon (cause unknown so far) and didn't think I'd be able to run home as planned. Luckily by the time 6pm rolled around the pain was minimized. But I was dehydrated, another bad factor. So with some updates to DH, I took off with some apprehension, but all was well! I just slowed down and took my time, and not surprisingly felt better after the run.
I gotta figure out these pains, I don't think they are related to my gb, but they are quite frequent lately. Symptoms are major bloating, pretty severe pain, only thing that helps is lying down. I think it's GI gas, I can feel things blurping and moving around, but I'm not passing much so I'm not sure. Working on it.
RUN 8 miles with speedwork
RUN COMMUTE 29-ish mins and 3 miles home
The eclipse was at 1am, while I would have loved to wake up to watch it I knew better than to disrupt my sleep schedule to stare out the window. So I was happily needing to pee about 1:30am and got to see part of it! As I guessed, the news had better images to view in daylight hours.
First the bike ride. Simple 3x 5k at 75% effort. I wasn't really tracking the time, but they just I think just under 10 mins each.
The run was the meat of the day. I warmed up with the doggie, who made the first mile in about 12 mins. We stopped a lot, so I didn't count this mile in the totals. The 8 miles includes a warm up run to the track, then: 3x [1200 75%, 200 rest, 600 85%, 400 rest)
#-distance-time-pace-garmin distance
#1 1200 5:31 6:33 .84 mi
#1 600 2:38 6:08 .43 mi
#2 1200 5:16 6:57 .76 mi second intervals run in reverse, that seems to throw the garmin off.
#2 600 2:28 6:38 .37 mi
#3 1200 5:15 6:21 .83 mi
#3 600 2:27 5:56 .41mi
This was a wonderful run! It got cold again overnight (dammit) and I thought this would ruin the fun. I did have a headwind out of the NW that made that section of track chilly, but the tailwind was nice! During the intervals, I felt as if I could go even faster if only my feet could turn over quicker! WHOOP! I wasn't wiped out at the end, still had energy, and loved the feeling. I cooled off with a run to work.
I had some fairly miserable stomach cramps in the afternoon (cause unknown so far) and didn't think I'd be able to run home as planned. Luckily by the time 6pm rolled around the pain was minimized. But I was dehydrated, another bad factor. So with some updates to DH, I took off with some apprehension, but all was well! I just slowed down and took my time, and not surprisingly felt better after the run.
I gotta figure out these pains, I don't think they are related to my gb, but they are quite frequent lately. Symptoms are major bloating, pretty severe pain, only thing that helps is lying down. I think it's GI gas, I can feel things blurping and moving around, but I'm not passing much so I'm not sure. Working on it.
Monday, April 14, 2014
Swimming: reality sucks
SWIM 1hr and 2150y, 2x [4x100 pacing practice, 200 pull]
This Evolve swim is probably the best thing I could do for swimming, but it's not enough! I need to kick my own ass a lot harder! I started this as a series of questions for Sam. But as I worked through it I realized I was answering my own questions, and that it didn't seem fair to ask her to answer questions and solve problems I haven't tried to fix myself yet.
For CDA12, I suffered all spring as one of the slowest swimmers at CHG's Masters 1-2x a week, logged hours and yards like never before, and didn't improve my speed at all. But I did gain lots of confidence in the water -- I knew I could swim for hours while getting run over by other swimmers. So after CDA I took a rather cynical view of swimming. I got frustrated and gave up.
I took a look this morning at the past few weeks: I'm swimming 2-3x a week, for 2-3 hours and about 5-6k yards! That's it! (I didn't have to look at the logs to know that, denial is powerful though). I don't need to ask "why don't I improve?", I already know the answer. My questions were how to do it without repeating what happened in 2012.
I know I need to swim more, both volume and frequency. But I tend to tell myself "once I get sloppy, I might as well stop and quit practicing bad habits". Hence my short 1hr swims. So my first question: How to balance quantity over quality?
--From a cardiovascular standpoint I could swim for hours, but from a muscular endurance and specificity standpoint, I'm good for only 60 mins before I'm a swim wreck.
--Should I just call it a day when I feel the slop and the muscles don't fire right, or redirect the workout to drills and get focused (that's what I do now, but am I drilling bad habits?).
Second question: how to increase both volume and frequency? Sam recommended 9K+/week as a minimum, the Slow Twitch thread even more.
--What is the benefit of a two-a-day swim, say if I built up to the Monday morning Evolve swim then the YMCA masters that evening?
--Or did a Monday afternoon swim in which I practice only the drills I learned that morning?
I'm again following my favorite iron training plan that includes new swim sets each week, with occasional repeats for benchmark testing. It's never boring -- short, mid, and long swims in the mix. But it peaks at only 2.5hrs/week of swimming. In 2012, I just repeated intervals. This year, I'll start with repeating drill sets, or adding 15 mins of drills to the Weds and Thurs swims. Then as I build up, I can start adding in more intervals.
Third question: where do I put extra workouts into the week? My week is already pretty full, but Fri-Sun is mostly swim free. If I added 15 mins to each of the Weds and Thurs, that helps add time and yards without adding travel time. Other options:
--start doing the YMCA evening masters, 1hr starting at 7:30pm. YIKES! Bedtime!
--commit to the Friday swim, quit seeing it as a bonus
So here's my proposed plan, with a column for "Immediate Changes":
| Immediate | After a few weeks | |||
| Current Swim | Other sports | Proposed Changes | Proposed Changes | |
| Monday | 1hr Evolve | aerobic bike | 1hr Evolve, strength | 1hr Evolve, YMCA masters |
| Tuesday | run speedwork; aerobic bike | |||
| Wednesday | 1hr mid-length intervals | bike speedwork | as is +15 mins drills | as is + YMCA masters |
| Thursday | 75min short, fast intervals | tempo group run | as is + 15 mins drills | 75 mins + 15 mins drills |
| Friday | sometimes a make-up swim | bonus, drills only swim | bonus + strength | |
| Saturday | long bike, brick run | |||
| Sunday | long run, aerobic bike | |||
| Totals | 2-3hrs, 5-6k yards | 4.5 hours, about 9k yards | 6 hours, 12K yards |
Sunday, April 13, 2014
Butterflies
RUN 2:22 and 13 miles in Lost Valley
BIKE 1hr and 17 mins, aerobic extensionAfter way too long, TV and I got back on the trails together. I had my usual apprehension about getting injured before an iron race (plenty of precedence...) but jeez-looeez I didn't get injured running trails before big races all last year -- so get over it!
After some heavy rain moved through we set out for ~13 miles (with my bad math I thought this would be 2 loops!) and a personal goal of finding that cemetery. I never did see it last year, today would be different. There's not much to say, except I nailed nutrition, hydration, and footing. So a few bits and pieces: We ran the loop backwards from normal, first time for that. We did find the cemetery, it's at the yucca-switchback. The morning went from cool & humid to warm & humid. My beloved Cascadia's loved the mud. We discussed a race report that described finding the silver lining to race day and training obstacles. We also discussed a hamster ball training device someone should invent, complete with lugs for trails and carbon for triathletes, all to get the treadmill gym rats outdoors a little more. Near the end I took pictures of butterflies feasting on some poop. I guess the silver lining there is that we didn't step in the poop?
Off to recover, wonderful week!!
Saturday, April 12, 2014
First long ride with Frea, season opener!
RIDE 3:10 and 53.5 miles
RUN 35 mins and 4 miles
When I heard JP had a ride going Saturday, I was more than ready to ditch my plans of intervals on the MCT. I had some uncertainty about the wisdom of literally pulling the bike out of winter storage for a long ride with no shake-down, but I went anyway.
JP, DC, IT, and a few other newer riders joined us for a solid group. JP was doing the 50x4 twice (she's amazing!) in prep for IMB, the rest of us just once.
Oh it felt wonderful to be outdoors, in aero, settled into that bike :) WONDERFUL!!!! I even loved the outbound headwind because I knew it'd be a fast ride home :)
The brick run was also my first real one of the year, ooh was it hard, but really not that hard! Part of me wants to stop and/or slow down, but the other part of me says "why? just GO".
Felt great to be able to hop on a bike and nail a 50-miler and a brick. Sets the season up, identifies, weaknesses, and lets me set goals.
RUN 35 mins and 4 miles
When I heard JP had a ride going Saturday, I was more than ready to ditch my plans of intervals on the MCT. I had some uncertainty about the wisdom of literally pulling the bike out of winter storage for a long ride with no shake-down, but I went anyway.
JP, DC, IT, and a few other newer riders joined us for a solid group. JP was doing the 50x4 twice (she's amazing!) in prep for IMB, the rest of us just once.
Oh it felt wonderful to be outdoors, in aero, settled into that bike :) WONDERFUL!!!! I even loved the outbound headwind because I knew it'd be a fast ride home :)
The brick run was also my first real one of the year, ooh was it hard, but really not that hard! Part of me wants to stop and/or slow down, but the other part of me says "why? just GO".
Felt great to be able to hop on a bike and nail a 50-miler and a brick. Sets the season up, identifies, weaknesses, and lets me set goals.
Thursday, April 10, 2014
Great run, not-so-great swim
RUN 10.4 miles in 1:31
SWIM 2100y in 45 mins, 2x600 loco
The run went better than planned, I was happy to see the 'benchmark' 10 miles at the 1:30 mark. Used to be years ago that I marked that at 9 miles! I did the first 6.6 with the group, paused for a brief celebration of DC's bday, and headed back out. Sunny and pleasant out :)
I didn't swim right away, probably for the better. I was tired! So I went home, ate a little, showered, then came to work with DH. In the midday I slipped out for the swim. On the drive to the pool my mind kept Blerching reasons to skip or change from doing a swim. I need to stop at the grocery...I should check the dog...I should blah blah blah. This continued even as I was dressed and walking through the showers. Then at the deck I'm still blerching excuses!
It wasn't a great swim, I was slow and sloppy. There's something to be said for pushing yourself to do something you don't want to do, for doing something when you're so tired and cold and wanting rest. Tomorrow is a rest day, not today! And how can you be cold in an 80+F degree pool?! Dunno, but I was goosebumpy and cold.
I cheered myself through the warmup then started the locos, still cheering myself along. After the first 600 in 12:28, I knew the slop was getting terrible so I grabbed the pull buoy. Usually this really speeds me up, but the 2nd 600 came in at 12:15-ish! I was trying to do the wide-front swimming, trying to keep it clean, but I could feel the slip and lack of anchor. My shoulders were feeling it too, nothing seemed right. Once I finished the 2nd 600, I didn't even cool down -- I just left the pool.
Later that evening I thought I was so tired that I didn't think I could walk the dog! But of course I could, I have lots of energy! But I'm still happy I didn't have to bike home, that would have been taxing. Lazy ass me!
SWIM 2100y in 45 mins, 2x600 loco
The run went better than planned, I was happy to see the 'benchmark' 10 miles at the 1:30 mark. Used to be years ago that I marked that at 9 miles! I did the first 6.6 with the group, paused for a brief celebration of DC's bday, and headed back out. Sunny and pleasant out :)
I didn't swim right away, probably for the better. I was tired! So I went home, ate a little, showered, then came to work with DH. In the midday I slipped out for the swim. On the drive to the pool my mind kept Blerching reasons to skip or change from doing a swim. I need to stop at the grocery...I should check the dog...I should blah blah blah. This continued even as I was dressed and walking through the showers. Then at the deck I'm still blerching excuses!
It wasn't a great swim, I was slow and sloppy. There's something to be said for pushing yourself to do something you don't want to do, for doing something when you're so tired and cold and wanting rest. Tomorrow is a rest day, not today! And how can you be cold in an 80+F degree pool?! Dunno, but I was goosebumpy and cold.
I cheered myself through the warmup then started the locos, still cheering myself along. After the first 600 in 12:28, I knew the slop was getting terrible so I grabbed the pull buoy. Usually this really speeds me up, but the 2nd 600 came in at 12:15-ish! I was trying to do the wide-front swimming, trying to keep it clean, but I could feel the slip and lack of anchor. My shoulders were feeling it too, nothing seemed right. Once I finished the 2nd 600, I didn't even cool down -- I just left the pool.
Later that evening I thought I was so tired that I didn't think I could walk the dog! But of course I could, I have lots of energy! But I'm still happy I didn't have to bike home, that would have been taxing. Lazy ass me!
Wednesday, April 9, 2014
Got it all done, but not by original schedule
BIKE 80 mins and 24 miles, 12x3:30 (30)
SWIM 54 mins and 2300y, 2x750
The bike was early in the morning, the swim was supposed to follow. But I got lazy and hungry, mostly lazy really, and ended up swimming in the middle of the day. That's not such a bad thing really, except it messes up my pre-planned meal schedule that is set up to optimize the empty stomach/good energy ratios.
I pushed the 3:30 intervals but didn't track the distance covered. I just aimed for 20 mph.
The swim was 2x750, first one swim 75% and the second pull 80-85%. I really focused on wide front swimming, but as the laps wore on during each set it would falter. The swim set was in 15:20-ish, the counter said ave 50y of 1:01. Boo....not happy with that, but it was steady and I didn't slow as the set went on. So that's a bonus.
The second set was in 14:51. I originally didn't think I'd want to pull the entire thing, but as I got going I found I was working on breathing and skipping a breath. I was just cruising along and didn't stop! Not sure why the plan said to pull that...and not sure why I did it! What's the benefit? Feeds my laziness.
I felt so much better after the swim!
SWIM 54 mins and 2300y, 2x750
The bike was early in the morning, the swim was supposed to follow. But I got lazy and hungry, mostly lazy really, and ended up swimming in the middle of the day. That's not such a bad thing really, except it messes up my pre-planned meal schedule that is set up to optimize the empty stomach/good energy ratios.
I pushed the 3:30 intervals but didn't track the distance covered. I just aimed for 20 mph.
The swim was 2x750, first one swim 75% and the second pull 80-85%. I really focused on wide front swimming, but as the laps wore on during each set it would falter. The swim set was in 15:20-ish, the counter said ave 50y of 1:01. Boo....not happy with that, but it was steady and I didn't slow as the set went on. So that's a bonus.
The second set was in 14:51. I originally didn't think I'd want to pull the entire thing, but as I got going I found I was working on breathing and skipping a breath. I was just cruising along and didn't stop! Not sure why the plan said to pull that...and not sure why I did it! What's the benefit? Feeds my laziness.
I felt so much better after the swim!
Tuesday, April 8, 2014
Hills for breakfast
BIKE 1hr and about 17 miles, ILTs and 2x10 mins (3.1 miles)
RUN 1:07 and 7.2 miles, 8 hill climbs
COMMUTE 6 miles
Continuing on my plan to switch the Tues (quality) and Weds (aerobic) bike so that I can also switch the Thursday (quality) run to replace the Tues (brick) run. This means I do run quality Tuesday, bike quality Weds. So far, so good.
The track was busy this morning, the local track team had hurdles and sprint blocks set up so I didn't see any good reason to continue with my training plan's 20x400. I wasn't all that excited about that anyway.
So I did "hill" climbs on the street along the track (0.15 mi, about 23 ft increase, only 3% grade, hence the "hill") and made it a loop by following a route that outlined the track. I made it up 8 times before heading home to CD with my lazy dog. She only made it half a mile.
Big day at work today, all good news!
RUN 1:07 and 7.2 miles, 8 hill climbs
COMMUTE 6 miles
Continuing on my plan to switch the Tues (quality) and Weds (aerobic) bike so that I can also switch the Thursday (quality) run to replace the Tues (brick) run. This means I do run quality Tuesday, bike quality Weds. So far, so good.
The track was busy this morning, the local track team had hurdles and sprint blocks set up so I didn't see any good reason to continue with my training plan's 20x400. I wasn't all that excited about that anyway.
So I did "hill" climbs on the street along the track (0.15 mi, about 23 ft increase, only 3% grade, hence the "hill") and made it a loop by following a route that outlined the track. I made it up 8 times before heading home to CD with my lazy dog. She only made it half a mile.
Big day at work today, all good news!
Monday, April 7, 2014
Evolve my swim, #5?
SWIM 2250 y in 60 mins
BIKE aerobic extension in the afternoon
Great swim, even though I thought I'd be suffering after my first long weekend of SBR. Nope. I was tired and sore when I woke up but that didn't seem to fx the swim much.
MS of 3x [50 fast; 250 uptemp; 4x25 all out; 100ez pull]
Kinda like a loco set, all the changes make the time go by fast. I had some moments of "aha" in the pool, that "ooh I got it" feeling of fast. Didn't last long though. But I'm still hoping that it will increase in frequency over time.
So the morning went great until I walked in the door at home. My plan was to skip the shower at the pool and go straight to the Bird on the trainer for a 40 min ride. I thought DH would be off to work, but he wasn't, and I got distracted. Not blaming him. But I sat down, got cold and hungry, and ended up mini-bowl munching a breakfast then blerching on the internets for an hour!! DAMMIT!!
Change of schedule, now I'll ride in the afternoon...
BIKE aerobic extension in the afternoon
Great swim, even though I thought I'd be suffering after my first long weekend of SBR. Nope. I was tired and sore when I woke up but that didn't seem to fx the swim much.
MS of 3x [50 fast; 250 uptemp; 4x25 all out; 100ez pull]
Kinda like a loco set, all the changes make the time go by fast. I had some moments of "aha" in the pool, that "ooh I got it" feeling of fast. Didn't last long though. But I'm still hoping that it will increase in frequency over time.
So the morning went great until I walked in the door at home. My plan was to skip the shower at the pool and go straight to the Bird on the trainer for a 40 min ride. I thought DH would be off to work, but he wasn't, and I got distracted. Not blaming him. But I sat down, got cold and hungry, and ended up mini-bowl munching a breakfast then blerching on the internets for an hour!! DAMMIT!!
Change of schedule, now I'll ride in the afternoon...
Sunday, April 6, 2014
Tour of Hermann Lap 4
BIKE 53 miles in about 4.75 hours, on the Puppy!
I almost didn't do this! It's a long drive to Hermann (80 miles) and it just seemed an awful long way to drive. And I'd miss out on spending the day with DH. I think that if I wasn't pre-registered, this would not have happened for me. It was cloudy and cool, with the promise to warm up to a whopping 55-60F. So not that warm. That was the other factor making me doubt this.
But the real doubt was coming from self doubt. I honestly didn't think I could do this! I had all the excuses: my hands will hurt, my butt will hurt, my feet will hurt, I'm not used to this bike, I'm not used to these shoes, I haven't ridden outdoors much this year, I haven't ridden this far much at all so far this year....blah blah blah. The self doubt was LOUD in my head on the drive out.
But then there I was in the parking lot, a small lot with a small field of riders prepping. I found my group, learned how hard yesterday was (I did good by delaying a day!), learned that there would be no gas stations on the route (I'm sure my question provoked an eye-roll to the guy gearing up in the next car over), and realized I might be under-prepared with only 3 water bottles. Why didn't I brink the Cbak?
I was also realizing that I was probably going to be over-dressed, but didn't care. I've been too cold too long to complain about being too warm!
We started off and were soon enough on a wonderfully soft, pleasant, shaded, protected trail. TH informed me (another eye-roll moment, lol) that it was the Katy! Heh, duh. So the first 18 miles were perfectly flat and talkable. I was having fun, and being mindful over changing positions on the bike. At the first stop, I started on my new rice fuel -- a squished wad of rice in a sammie bag. Another ride showed me her jelly/fruit-filled rice wad, I might try that next time. Can't be any worse or flavorless than what I had.
Off to the hills! The other rice rider pointed out two major hills on the map, one coming right up. It wasn't bad, but it was just the beginning. TH had better gears than I did for this, but her bike was heavier so we had a mix of advantages and disadvantages. Another advantage for me was that I've been doing lots more cardio this year while she's been healing. So if this was tough for me, it was waaaay tougher for her!
To my surprise my hands, butt, and feet did NOT hurt all that much in the end! I'm not sure why that was - is Puppy fit better? Was my position changing a factor there? I know that my first few rides on Frea aren't this comfy...so it'd be nice to figure this out.
The rice kinda worked, needs more ... something. And I'm not sure it will work for a harder intensity. Certainly not for racing or running.
I loved it, it was like ultra running on a bike! Off in the midst of nowhere, no hurry or pace, casual, just-finish-it goals -- oh, I'm so glad I came out! My season opener! But it's an eye-opener too, a great gauge of early season non-fitness and lack of climbing strength.
I almost didn't do this! It's a long drive to Hermann (80 miles) and it just seemed an awful long way to drive. And I'd miss out on spending the day with DH. I think that if I wasn't pre-registered, this would not have happened for me. It was cloudy and cool, with the promise to warm up to a whopping 55-60F. So not that warm. That was the other factor making me doubt this.
But the real doubt was coming from self doubt. I honestly didn't think I could do this! I had all the excuses: my hands will hurt, my butt will hurt, my feet will hurt, I'm not used to this bike, I'm not used to these shoes, I haven't ridden outdoors much this year, I haven't ridden this far much at all so far this year....blah blah blah. The self doubt was LOUD in my head on the drive out.
But then there I was in the parking lot, a small lot with a small field of riders prepping. I found my group, learned how hard yesterday was (I did good by delaying a day!), learned that there would be no gas stations on the route (I'm sure my question provoked an eye-roll to the guy gearing up in the next car over), and realized I might be under-prepared with only 3 water bottles. Why didn't I brink the Cbak?
I was also realizing that I was probably going to be over-dressed, but didn't care. I've been too cold too long to complain about being too warm!
We started off and were soon enough on a wonderfully soft, pleasant, shaded, protected trail. TH informed me (another eye-roll moment, lol) that it was the Katy! Heh, duh. So the first 18 miles were perfectly flat and talkable. I was having fun, and being mindful over changing positions on the bike. At the first stop, I started on my new rice fuel -- a squished wad of rice in a sammie bag. Another ride showed me her jelly/fruit-filled rice wad, I might try that next time. Can't be any worse or flavorless than what I had.
Off to the hills! The other rice rider pointed out two major hills on the map, one coming right up. It wasn't bad, but it was just the beginning. TH had better gears than I did for this, but her bike was heavier so we had a mix of advantages and disadvantages. Another advantage for me was that I've been doing lots more cardio this year while she's been healing. So if this was tough for me, it was waaaay tougher for her!
To my surprise my hands, butt, and feet did NOT hurt all that much in the end! I'm not sure why that was - is Puppy fit better? Was my position changing a factor there? I know that my first few rides on Frea aren't this comfy...so it'd be nice to figure this out.
The rice kinda worked, needs more ... something. And I'm not sure it will work for a harder intensity. Certainly not for racing or running.
I loved it, it was like ultra running on a bike! Off in the midst of nowhere, no hurry or pace, casual, just-finish-it goals -- oh, I'm so glad I came out! My season opener! But it's an eye-opener too, a great gauge of early season non-fitness and lack of climbing strength.
Saturday, April 5, 2014
20-miler #3
RUN 20 miles in 3:14
BIKE 12 miles in 45 mins, indoors
I had a last minute schedule switch, I decided to do Tour of Hermann Sunday and run instead today. The run is the higher priority workout, and Sunday is the day TH is riding ToH too, so win + bonus.
I didn't put a lot of time into mapping it. I wasn't all that excited about running it either. Knew I could and would do it, sort of felt routine I guess? I overate a bit at brekkie (wow, nothing new there...) and took off from the house with a rough plan of heading towards South City as use the Y as a stop/break point.
So I wandered out the door...headed to TGP, around the MOBot, then off to the Y getting there at 1hr. For the last mile or so, I had this "urge to go" and once I took care of that I was feeling better :)
Off towards BRR, wandering a bit and taking in new side streets. I ended up in a new park where I saw a 110 lb Basset!! Only weighs a few pounds less than me!? Then off to the RDP Greenway -- newly paved and widened -- then back towards BRR. The day started out cool and warmed up but I didn't strip off the extra layers until mile 15. Not coincidentally, that's when my energy started to flag. When you're distracted enough to want to stop like that -- yup, energy flagging. Not physical energy, rather the mental kind.
I came home feeling good, but with pain in my right hip - on the outside where that bone sticks out. No gracilis pain today, or any other pains.
Hopped on the trainer after some food and did a terribly bored aerobic spin. Weird how this helps so much after a long run! I'd ride outside, but sometimes I just want to be close to home and not be riding when I'm so damned exhausted. Lazy!
BIKE 12 miles in 45 mins, indoors
I had a last minute schedule switch, I decided to do Tour of Hermann Sunday and run instead today. The run is the higher priority workout, and Sunday is the day TH is riding ToH too, so win + bonus.
I didn't put a lot of time into mapping it. I wasn't all that excited about running it either. Knew I could and would do it, sort of felt routine I guess? I overate a bit at brekkie (wow, nothing new there...) and took off from the house with a rough plan of heading towards South City as use the Y as a stop/break point.
So I wandered out the door...headed to TGP, around the MOBot, then off to the Y getting there at 1hr. For the last mile or so, I had this "urge to go" and once I took care of that I was feeling better :)
Off towards BRR, wandering a bit and taking in new side streets. I ended up in a new park where I saw a 110 lb Basset!! Only weighs a few pounds less than me!? Then off to the RDP Greenway -- newly paved and widened -- then back towards BRR. The day started out cool and warmed up but I didn't strip off the extra layers until mile 15. Not coincidentally, that's when my energy started to flag. When you're distracted enough to want to stop like that -- yup, energy flagging. Not physical energy, rather the mental kind.
I came home feeling good, but with pain in my right hip - on the outside where that bone sticks out. No gracilis pain today, or any other pains.
Hopped on the trainer after some food and did a terribly bored aerobic spin. Weird how this helps so much after a long run! I'd ride outside, but sometimes I just want to be close to home and not be riding when I'm so damned exhausted. Lazy!
Friday, April 4, 2014
Evolve Make-Up Swim: I DID IT!!
SWIM 70 mins and 2800y
WU of 400easy, 4x50 polo drill, 4x50 eyes-up drill, 200 ez ( I fin'd), 2x100 stroke progression;
then MS of 2x [12x50 as 1-4 25easy/25build; 5-8 25fast/25easy; 9-12 50 fast]
then CD
My options for today were the above session I missed with the group on Monday, or the training plan session of 1000 and 800 loco. Locos are my favorite swim sets, they go by so fast! But I had the missed session on my to-do list, I had made a point of asking for the set so I could get it done, and well, 12x50 sounds so easy-peasy!
After missing Monday's swim, my TAD on Weds, and another miss on Thursday I was determined to get a swim in today. I'm sort of less determined about getting in yet another swim this weekend, with the Tour of Hermann one day and a long run (20 miles?) on the other. It sounds like a good idea, but I don't know if it's going to happen. A balancing act between priority and spousal harmony and getting other things done on the weekend.
ETA: this was the swim at which I thought I saw my MIA pull buoy a few lanes over. Looked like mine, but lacked the bike chain marks and stains.
Why does a set of 2x 12x50 sound so much easier than a 1000+800? Probably because the 50's are broken up into smaller bits, and because let's be honest here a down-n-back is really so short and it doesn't take a lot of convincing to make it just happen.
But the real reason it sounded better is because after the bad afternoon swim on Weds I needed a set in which I could just stop and focus on form. So at every wall rest I stopped and focused. Also this swim had the drills and specifics that I need to be more worried about. Quantity can come later. Quality first!
In the WU I felt the long and strong feeling I'd experienced in the Weds morning swim. It faded after about 1000y, but it was there. By the time I hit the 'fast' sections, it was gone for the most part. Another reason the shorter sets benefit me here -- my arms just need a bit of rest.
There was a 6x50 and 300EZ CD after the 50's. But during the last 200 easy (in which I was kicking) my right calf CRAMPED up, I stopped, stood up, massaged it, felt like an apple in my leg! and at the point just decided to call it done. I was lazily finning away anyway. I had a feeling it was going to cramp, just had that anticipatory tingle to it all morning.
So I'm super happy I did this swim, and happy that that long and strong and efficient feeling might become more frequent!
This weekend is still unplanned. ToH Saturday or Sunday? Long run first or second?
ToH Saturday is 30 mile loops, Sunday is 50 mile loops. I'm not sure I'm up for 50 or 60 miles yet outdoors, so the 30 mile loops sound like the smarter idea. But to drive all that way (80 miles each way!) to ride only 30 miles?! And shouldn't the run take priority? If so, the run should be first on Saturday. Ugh. Undecided!
WU of 400easy, 4x50 polo drill, 4x50 eyes-up drill, 200 ez ( I fin'd), 2x100 stroke progression;
then MS of 2x [12x50 as 1-4 25easy/25build; 5-8 25fast/25easy; 9-12 50 fast]
then CD
My options for today were the above session I missed with the group on Monday, or the training plan session of 1000 and 800 loco. Locos are my favorite swim sets, they go by so fast! But I had the missed session on my to-do list, I had made a point of asking for the set so I could get it done, and well, 12x50 sounds so easy-peasy!
After missing Monday's swim, my TAD on Weds, and another miss on Thursday I was determined to get a swim in today. I'm sort of less determined about getting in yet another swim this weekend, with the Tour of Hermann one day and a long run (20 miles?) on the other. It sounds like a good idea, but I don't know if it's going to happen. A balancing act between priority and spousal harmony and getting other things done on the weekend.
ETA: this was the swim at which I thought I saw my MIA pull buoy a few lanes over. Looked like mine, but lacked the bike chain marks and stains.
Why does a set of 2x 12x50 sound so much easier than a 1000+800? Probably because the 50's are broken up into smaller bits, and because let's be honest here a down-n-back is really so short and it doesn't take a lot of convincing to make it just happen.
But the real reason it sounded better is because after the bad afternoon swim on Weds I needed a set in which I could just stop and focus on form. So at every wall rest I stopped and focused. Also this swim had the drills and specifics that I need to be more worried about. Quantity can come later. Quality first!
In the WU I felt the long and strong feeling I'd experienced in the Weds morning swim. It faded after about 1000y, but it was there. By the time I hit the 'fast' sections, it was gone for the most part. Another reason the shorter sets benefit me here -- my arms just need a bit of rest.
There was a 6x50 and 300EZ CD after the 50's. But during the last 200 easy (in which I was kicking) my right calf CRAMPED up, I stopped, stood up, massaged it, felt like an apple in my leg! and at the point just decided to call it done. I was lazily finning away anyway. I had a feeling it was going to cramp, just had that anticipatory tingle to it all morning.
So I'm super happy I did this swim, and happy that that long and strong and efficient feeling might become more frequent!
This weekend is still unplanned. ToH Saturday or Sunday? Long run first or second?
ToH Saturday is 30 mile loops, Sunday is 50 mile loops. I'm not sure I'm up for 50 or 60 miles yet outdoors, so the 30 mile loops sound like the smarter idea. But to drive all that way (80 miles each way!) to ride only 30 miles?! And shouldn't the run take priority? If so, the run should be first on Saturday. Ugh. Undecided!
Thursday, April 3, 2014
First run in a week. Resting can do a body good.
RUN 6 miles in 57 mins
SWIM rained out again
As the clock ticked by towards the Thursday group run, I didn't hear from anyone about whether or not they were running. But tornado sirens were sounding and it was nasty outside! In the end, this was a good thing because in all honesty I wanted to run the treadmill to test my leg out. If I was in the park, I'd either have to walk home or just finish the loop in a non-pressured peer pressure thing.
So after some delay, off to the gym. Too bad I couldn't run outdoors later, it was humid and warm!
Speaking of warm, ugh, the treadmill was hot! I like it warm, how often am I complaining about the cold, but oof this was a sweaty run! I ran in front of the pool (closed for the weather) so there wasn't much else to think about, except seeing this morning's storm damage on the tellie.
My training plan called for a track session of 1 lap, 2 lap, 3, 4, etc so once I knew the leg was OK I went for it. I didn't go the normal track speeds, I kept it around 8:20 and no faster than 8:00. I had to talk myself through this one, I was counting the distance and although my body really didn't want to stop it was still a fight to keep going. My mind was just bored.
No pain at all in the run, OK maybe some glut and hip discomfort, but nothing from the gracilis. And I dedicated 5 mins of stretching afterwards! I usually skip that.
During the run, the pool re-opened. Then it closed again. So no swimmie for me. It rained and stormed all day long, one round after another. This probably was a good thing in the end too, as when I went to shower my energy was drained. It would have been a slopfest of a swim.
I'm dragging in energy this week, I feel like I've been doing hard workouts or long weekend workouts, but I haven't! I'm completely off the build/rest schedule and had to look it up: I'm in week 16 of the IM plan, in a 12.5hr week, with another build week before I rest. The marathon training plan has me doing 20 this weekend, but I need to work it around the Tour of Hermann gravel challenge on Saturday. I want to do it, I can do it, but will I? Why the doubt?
I need to start re-evaluating my current energy levels, goals, and plans for the next few weeks. I have a lot going on right now (training, job, health) and I think that is what's taxing me.
SWIM rained out again
As the clock ticked by towards the Thursday group run, I didn't hear from anyone about whether or not they were running. But tornado sirens were sounding and it was nasty outside! In the end, this was a good thing because in all honesty I wanted to run the treadmill to test my leg out. If I was in the park, I'd either have to walk home or just finish the loop in a non-pressured peer pressure thing.
So after some delay, off to the gym. Too bad I couldn't run outdoors later, it was humid and warm!
Speaking of warm, ugh, the treadmill was hot! I like it warm, how often am I complaining about the cold, but oof this was a sweaty run! I ran in front of the pool (closed for the weather) so there wasn't much else to think about, except seeing this morning's storm damage on the tellie.
My training plan called for a track session of 1 lap, 2 lap, 3, 4, etc so once I knew the leg was OK I went for it. I didn't go the normal track speeds, I kept it around 8:20 and no faster than 8:00. I had to talk myself through this one, I was counting the distance and although my body really didn't want to stop it was still a fight to keep going. My mind was just bored.
No pain at all in the run, OK maybe some glut and hip discomfort, but nothing from the gracilis. And I dedicated 5 mins of stretching afterwards! I usually skip that.
During the run, the pool re-opened. Then it closed again. So no swimmie for me. It rained and stormed all day long, one round after another. This probably was a good thing in the end too, as when I went to shower my energy was drained. It would have been a slopfest of a swim.
I'm dragging in energy this week, I feel like I've been doing hard workouts or long weekend workouts, but I haven't! I'm completely off the build/rest schedule and had to look it up: I'm in week 16 of the IM plan, in a 12.5hr week, with another build week before I rest. The marathon training plan has me doing 20 this weekend, but I need to work it around the Tour of Hermann gravel challenge on Saturday. I want to do it, I can do it, but will I? Why the doubt?
I need to start re-evaluating my current energy levels, goals, and plans for the next few weeks. I have a lot going on right now (training, job, health) and I think that is what's taxing me.
Wednesday, April 2, 2014
Hahaha! Take that rain! I finished my swim!
SWIM: 37 mins and 1600
In a first-ever event, I went back to the pool in the evening to finish my swim! WHOOP!
It didn't feel too great, I wasn't able to recapture the awesome form from this morning, but this was a victory nonetheless.
I usually don't swim the late afternoons, so I only vaguely know the schedule. There were 2 lap lanes and 3 swimmers in each. Both lanes had a mix of lappers, sort-of-lappers, and people who maybe should have been in the rec area floating around. I asked the lifeguard if another lane might open soon and she said instead that a lane was closing in 30 mins! Then to my luck, one of the lappers finished just then. A few mins later, a sort-of-lapper from the same lane finished (the old asian guy who circle swims the middle of the lane) and WHOOP it all worked out in the end.
I did an 8x50 WU trying to find that form, then restarted the last 12 100's I didn't finish this morning. I started off OK, but quickly enough (at about the 6th one) I started to seriously slow down. I was doing 2:05 ish 100's. So I grabbed the pull buoy, slowed down, and focused on form instead of finish.
Much better Whole30 dinner tonight -- I stopped after dinner with no nomming.
In a first-ever event, I went back to the pool in the evening to finish my swim! WHOOP!
It didn't feel too great, I wasn't able to recapture the awesome form from this morning, but this was a victory nonetheless.
I usually don't swim the late afternoons, so I only vaguely know the schedule. There were 2 lap lanes and 3 swimmers in each. Both lanes had a mix of lappers, sort-of-lappers, and people who maybe should have been in the rec area floating around. I asked the lifeguard if another lane might open soon and she said instead that a lane was closing in 30 mins! Then to my luck, one of the lappers finished just then. A few mins later, a sort-of-lapper from the same lane finished (the old asian guy who circle swims the middle of the lane) and WHOOP it all worked out in the end.
I did an 8x50 WU trying to find that form, then restarted the last 12 100's I didn't finish this morning. I started off OK, but quickly enough (at about the 6th one) I started to seriously slow down. I was doing 2:05 ish 100's. So I grabbed the pull buoy, slowed down, and focused on form instead of finish.
Much better Whole30 dinner tonight -- I stopped after dinner with no nomming.
Rained out swim
BIKE 61 mins and 18 miles, aerobic
SWIM 30 mins and 1275y, started the 16x100 but rained out
Well more technically, I was lightning'd out. I knew that could happen but left to swim anyway, figuring my odds of getting a partial swim in the morning was better than getting any swim later in the day.
The plan was a 16x100 for comparisons to recent similar timed sessions. Today I focused on high elbows both above and below water, wide swimming, and holding the forward arm out front until my recovering hand was near my head. When I go this, I could feel a difference -- I felt long in the water, more level, more glide. I should have counted my strokes! But I didn't. I was enjoying this, but only got 4.5 100's done before being pulled from the water.
Normally I'd be frustrated to have had a session cut short like this, it will be hard to make this one up later, but it was feeling so good that I'm happy.
Hopefully I can finish this one!
SWIM 30 mins and 1275y, started the 16x100 but rained out
Well more technically, I was lightning'd out. I knew that could happen but left to swim anyway, figuring my odds of getting a partial swim in the morning was better than getting any swim later in the day.
The plan was a 16x100 for comparisons to recent similar timed sessions. Today I focused on high elbows both above and below water, wide swimming, and holding the forward arm out front until my recovering hand was near my head. When I go this, I could feel a difference -- I felt long in the water, more level, more glide. I should have counted my strokes! But I didn't. I was enjoying this, but only got 4.5 100's done before being pulled from the water.
Normally I'd be frustrated to have had a session cut short like this, it will be hard to make this one up later, but it was feeling so good that I'm happy.
Hopefully I can finish this one!
Tuesday, April 1, 2014
Hesitant to run, gracilis seems to be the issue
BIKE 26 miles in 90 mins, 2x (18 min, 9 min)
RUN held off...
After consulting Dr Google I think I've injured the gracilis muscle in my right thigh. It's the muscle connecting to a pubis bone, the one that is stretched in a seated butterfly stretch, the one muscle that pops out to the top in that stretch, the one my hand rests on in that stretch...trying to explain this clearly for future reference.
Doesn't hurt to walk, go up or down stairs, or kick in the swim. I'm also having some discomfort in my buttock/glut area, probably all connected. (duh, ya think?)
I've found stretches and strength training exercises for this, and I've re-dedicated to including more strength training and stretching day-to-day. This really is likely due to muscle imbalances and my lack of focus on those aspects of training. The month of March wasn't kind to distraction or spare time.
So I did the bike and skipped the run. The 2nd reason I skipped the run was to get home from work in time to walk the doggie and have a Whole30-esque dinner with DH. A run, even a short 30 min one, would have made me late and I would have missed dinner. Two good reasons to skip, before I add in the needed rest for the leg.
But I slept in until 5:37, 45-60 mins late...and that's the bigger problem!
Dinner went great, expect I kept nomming afterwards! So Stop Nomming!
RUN held off...
After consulting Dr Google I think I've injured the gracilis muscle in my right thigh. It's the muscle connecting to a pubis bone, the one that is stretched in a seated butterfly stretch, the one muscle that pops out to the top in that stretch, the one my hand rests on in that stretch...trying to explain this clearly for future reference.
Doesn't hurt to walk, go up or down stairs, or kick in the swim. I'm also having some discomfort in my buttock/glut area, probably all connected. (duh, ya think?)
I've found stretches and strength training exercises for this, and I've re-dedicated to including more strength training and stretching day-to-day. This really is likely due to muscle imbalances and my lack of focus on those aspects of training. The month of March wasn't kind to distraction or spare time.
So I did the bike and skipped the run. The 2nd reason I skipped the run was to get home from work in time to walk the doggie and have a Whole30-esque dinner with DH. A run, even a short 30 min one, would have made me late and I would have missed dinner. Two good reasons to skip, before I add in the needed rest for the leg.
But I slept in until 5:37, 45-60 mins late...and that's the bigger problem!
Dinner went great, expect I kept nomming afterwards! So Stop Nomming!
Subscribe to:
Posts (Atom)