Thursday, May 31, 2018
Follow up on stolen gear!
Got a call on the drive home -- the suspects are in custody and I might get my stuff back! More later.
To spice it up, I biked then swam today
BIKE I dunno what I did, it was 40 mins of something
SWIM 40 mins, I think 1700
PT with JH
This is a fill-in post being written the next Tuesday after I realized I missed it. Just wanted to log it because I did it and that's what I do!
This swim was with my new gear, damn my old goggles were messy. These are clear and not tinted, big difference. And my new bag is a great commuter bag too, pink is a nice visible color and the space is great. Just need some reflector stickers.
And a session with JH before stopping by lab, dropping of the dog and driving home! When JH asked what I did today, I said same as yesterday (a swim and a bike) except I reversed them today to keep things interesting. he, bee humor.
SWIM 40 mins, I think 1700
PT with JH
This is a fill-in post being written the next Tuesday after I realized I missed it. Just wanted to log it because I did it and that's what I do!
This swim was with my new gear, damn my old goggles were messy. These are clear and not tinted, big difference. And my new bag is a great commuter bag too, pink is a nice visible color and the space is great. Just need some reflector stickers.
And a session with JH before stopping by lab, dropping of the dog and driving home! When JH asked what I did today, I said same as yesterday (a swim and a bike) except I reversed them today to keep things interesting. he, bee humor.
Wednesday, May 30, 2018
Maybe I should get my stuff stolen more often
SWIM 1 hour and 2300 yards
BIKE COMMUTE 11 miles
What?! I swam?! Though I had no gear?! Well let me tell you a story...
I realized yesterday that I was a teensy bit happy that I was going to miss today's swim because I had no gear. That was a lie. I have gear. Back up, race, retired, stuff like that. So I dug out my shiny new Blue70 goggles (literally, shine and new, mirrored finish and worn maybe once?). Dug out a tri suit of the gray Orca shorts and the TTT top. Savageman cap from my IMCDA bag. Ha, take that fuckers.
Up early, BEAUTIFUL morning, so calm and quiet and it rained on me and the doggie during out walk. Then bike to gym, swim a 600WU then MS of 1x400, 2x200, 4x100, 8x50. Oooooh so tired I alternated swim and pull. Then a random 100 CD to wrap it up. My form was getting shitty. But I SWAM anyway, and I'm so happy for it.
Bike to lab, oh so gorgeous again. A sin to be indoors. I passed a flock of 5-6 Lime Bikes near the SLUH I-64 underpass, smiled at them. Then found a lonely Limer on the other side of the tunnel, said to it "your friends are just on the other side, go!" haha. I was in a good mood.
BIKE COMMUTE 11 miles
What?! I swam?! Though I had no gear?! Well let me tell you a story...
I realized yesterday that I was a teensy bit happy that I was going to miss today's swim because I had no gear. That was a lie. I have gear. Back up, race, retired, stuff like that. So I dug out my shiny new Blue70 goggles (literally, shine and new, mirrored finish and worn maybe once?). Dug out a tri suit of the gray Orca shorts and the TTT top. Savageman cap from my IMCDA bag. Ha, take that fuckers.
Up early, BEAUTIFUL morning, so calm and quiet and it rained on me and the doggie during out walk. Then bike to gym, swim a 600WU then MS of 1x400, 2x200, 4x100, 8x50. Oooooh so tired I alternated swim and pull. Then a random 100 CD to wrap it up. My form was getting shitty. But I SWAM anyway, and I'm so happy for it.
Bike to lab, oh so gorgeous again. A sin to be indoors. I passed a flock of 5-6 Lime Bikes near the SLUH I-64 underpass, smiled at them. Then found a lonely Limer on the other side of the tunnel, said to it "your friends are just on the other side, go!" haha. I was in a good mood.
Tuesday, May 29, 2018
Stole my fucking swim bag, you assholes
RUN 3.9 of 5 miles, trackwork
BIKE COMMUTE just under 6 miles
Full moon at 9:44am. Probably about the time my truck window was smashed.
Met BE for a resurrection of Sunrise Speedwork, pulling a workout from my beloved iron distance plan: 1x1600, 2x800, 4x100. Ideally a jogged lap for recovery, we walked a lap or half lap. And ideally progressively faster as distances got shorter, but we nailed a very steady 8:20 pace.
A laff to remember -- when we finished the last 400 in 2:05 and I wondered on pace and BE immediately said 8:20. I was like WOW how you do that. Uh... 1 lap at 2:05 x 4.... No garmin required :) Again I expected to be really wore out for this, I was but still done splendidly.
Rode Puppy to the track, took 12 mins and was a good WU and CD. Home. Dog. Shower. Drive to FP for brief lab hour. While in lab, some shitbag broke into my beloved truck, smashed a window and took both swim gear bags. Fuckers. They don't want my swim gear, I want it, why can't we just work this out and I get my stuff back!?
Took brief inventory of replacement values, upwards of $200 which the kind police officer smiled at. I lost my red speedo bag, the gray WashU bag, my flippers, goggles, shower bag, new black/yellow and halloween suits, my new rainbow and black/gold caps, my finger timer, (OK that sounds weird...), the $7-ish I keep in the red bag in case a master's class breaks out, a bottle of my beloved peppermint lotion, (word of the day: beloved), and much more I'll slowly recall as I need it. Oh, my beloved broken lock and my blue flip flops. Fuckers.
In the end, lots of vacuuming, time spent waiting for insurance to call back, time with Sugar. I was surprisingly calm with all of this and didn't get overtly stressed. I had a few stomach-churn moments but otherwise ok. It's just a window, I guess. But they're still fuckers.
BIKE COMMUTE just under 6 miles
Full moon at 9:44am. Probably about the time my truck window was smashed.
Met BE for a resurrection of Sunrise Speedwork, pulling a workout from my beloved iron distance plan: 1x1600, 2x800, 4x100. Ideally a jogged lap for recovery, we walked a lap or half lap. And ideally progressively faster as distances got shorter, but we nailed a very steady 8:20 pace.
A laff to remember -- when we finished the last 400 in 2:05 and I wondered on pace and BE immediately said 8:20. I was like WOW how you do that. Uh... 1 lap at 2:05 x 4.... No garmin required :) Again I expected to be really wore out for this, I was but still done splendidly.
Rode Puppy to the track, took 12 mins and was a good WU and CD. Home. Dog. Shower. Drive to FP for brief lab hour. While in lab, some shitbag broke into my beloved truck, smashed a window and took both swim gear bags. Fuckers. They don't want my swim gear, I want it, why can't we just work this out and I get my stuff back!?
Took brief inventory of replacement values, upwards of $200 which the kind police officer smiled at. I lost my red speedo bag, the gray WashU bag, my flippers, goggles, shower bag, new black/yellow and halloween suits, my new rainbow and black/gold caps, my finger timer, (OK that sounds weird...), the $7-ish I keep in the red bag in case a master's class breaks out, a bottle of my beloved peppermint lotion, (word of the day: beloved), and much more I'll slowly recall as I need it. Oh, my beloved broken lock and my blue flip flops. Fuckers.
In the end, lots of vacuuming, time spent waiting for insurance to call back, time with Sugar. I was surprisingly calm with all of this and didn't get overtly stressed. I had a few stomach-churn moments but otherwise ok. It's just a window, I guess. But they're still fuckers.
Monday, May 28, 2018
Memorial Day weekend summary
Friday full rest, PT with JH
Saturday RIDE 50 miles !! in 3:08 on the MCT
Saturday BRICK 1 min run in 20 mins total, LOL!
Sunday RUN 6.5 miles with 4x8min intervals in 61 mins, out of 9 miles in 1:45
Monday RIDE 25 miles of TGP loops and work commute
Whew! Love me some Memorial Day weekends :)
Friday -- JH and I discussed Tuesday's 6 min intervals, he granted permission to try 8 min. But he didn't say how many..... [give me an inch, I'll take a marathon!]
Saturday up early to ride the MCT on my own, goal of 3 hours or 50 miles. Turns out they happened together. What a great day to ride, less pollen than 2 weeks ago. I kept the pace kinda easy but still on the move. No fuel, just water. And unlike last week, this time I had the aerobottle and extras to refill. I rode from Culver's to the end of Goshen, then extended out on Wanda thinking I might could see some river. After a while of bumps and wind and fatigue, I turned around with no river or Confluence Tower sighting. Later looking at a map I realized I was going south, not west. Loooooong time before I'd see river, ha!
At the turnaround at 1:15 I was just starting to feel some fatigue, but not hungry. Just dulled, and distracted by the fact that only after I passed the porto potty I needed to pee. Humph. I did an out n back towards E-ville, bathroom locked at the ball park. Then out n back on Nature to porto potty, this part of the trail had awful tree root bumps that kept me out of aero. At least they were highlighted pink for me to see with paint!
These little out n backs left me almost on time/distance goal. I just did an extra spur to the south then back to truck right on goal. The last 8 miles felt great, I could have gone more. But I wanted to at least try a brick run. Walking warmup then.....only 1 min run. Just wasn't there. Yet. No issues with this ride, and the lack of fueling during and after surprises me --I do OK with it.
Sunday! Funday! Drove out to the Greentree/Meramac trail to simulate a track-like flat run without the track. WU as usual with 2' min walk/run then started off on the 8 min intervals. My legs were a bit heavy and it was warm, I'll blame that for the elevated HR in the 150 range. But it didn't drift higher, and dropped fast in the 2 min walk interval to rest. So I kept going. By the 4th interval, I was done with 8 mins -- mentally and physically. Of course, I didn't stop there. I walked about 6 mins then did the out n back south/west of Simpson lake. The problem was I didn't brink a water bottle because I thought I'd turn around at the truck (where my squeeze was waiting for me), and instead I'm doing this Simpson route. 3' run/2' walk until done. I felt this -- my left IT/quad/leg was pained in the weight bearing phase of the stride. But all good numbers for HR and cadence.
Monday! Another Funday! Met with BE for a resurrection of the TGP monday rides. We got in a full 3 loops this time, each progressively faster: 17:48, 17:11, 16:38. Setting a high bar for subsequent rides, we are. This felt amazingly good after the previous two days, thought I'd be suffering (and I was up late Sunday night) but nope nope nope. Resilient, I am. When I want to be. And BE is there to push the pace. :)
After the TGP, rode to lab for short mouse work, then home for a total of 25 miles or so in a little under 2hours. Was home by 9am! Spend the day doing gardening and patio work. Super productive day.
NUMERICS for all but Monday: 8 hours and 44 mins, that is SBR only no W or BC
SWIM 4400 y
BIKE 80.8 miles
RUN 11 miles, with 6' and 8' intervals
BIKE COMMUTE 2 miles
WALK 16.8
Saturday RIDE 50 miles !! in 3:08 on the MCT
Saturday BRICK 1 min run in 20 mins total, LOL!
Sunday RUN 6.5 miles with 4x8min intervals in 61 mins, out of 9 miles in 1:45
Monday RIDE 25 miles of TGP loops and work commute
Whew! Love me some Memorial Day weekends :)
Friday -- JH and I discussed Tuesday's 6 min intervals, he granted permission to try 8 min. But he didn't say how many..... [give me an inch, I'll take a marathon!]
Saturday up early to ride the MCT on my own, goal of 3 hours or 50 miles. Turns out they happened together. What a great day to ride, less pollen than 2 weeks ago. I kept the pace kinda easy but still on the move. No fuel, just water. And unlike last week, this time I had the aerobottle and extras to refill. I rode from Culver's to the end of Goshen, then extended out on Wanda thinking I might could see some river. After a while of bumps and wind and fatigue, I turned around with no river or Confluence Tower sighting. Later looking at a map I realized I was going south, not west. Loooooong time before I'd see river, ha!
At the turnaround at 1:15 I was just starting to feel some fatigue, but not hungry. Just dulled, and distracted by the fact that only after I passed the porto potty I needed to pee. Humph. I did an out n back towards E-ville, bathroom locked at the ball park. Then out n back on Nature to porto potty, this part of the trail had awful tree root bumps that kept me out of aero. At least they were highlighted pink for me to see with paint!
These little out n backs left me almost on time/distance goal. I just did an extra spur to the south then back to truck right on goal. The last 8 miles felt great, I could have gone more. But I wanted to at least try a brick run. Walking warmup then.....only 1 min run. Just wasn't there. Yet. No issues with this ride, and the lack of fueling during and after surprises me --I do OK with it.
Sunday! Funday! Drove out to the Greentree/Meramac trail to simulate a track-like flat run without the track. WU as usual with 2' min walk/run then started off on the 8 min intervals. My legs were a bit heavy and it was warm, I'll blame that for the elevated HR in the 150 range. But it didn't drift higher, and dropped fast in the 2 min walk interval to rest. So I kept going. By the 4th interval, I was done with 8 mins -- mentally and physically. Of course, I didn't stop there. I walked about 6 mins then did the out n back south/west of Simpson lake. The problem was I didn't brink a water bottle because I thought I'd turn around at the truck (where my squeeze was waiting for me), and instead I'm doing this Simpson route. 3' run/2' walk until done. I felt this -- my left IT/quad/leg was pained in the weight bearing phase of the stride. But all good numbers for HR and cadence.
Monday! Another Funday! Met with BE for a resurrection of the TGP monday rides. We got in a full 3 loops this time, each progressively faster: 17:48, 17:11, 16:38. Setting a high bar for subsequent rides, we are. This felt amazingly good after the previous two days, thought I'd be suffering (and I was up late Sunday night) but nope nope nope. Resilient, I am. When I want to be. And BE is there to push the pace. :)
After the TGP, rode to lab for short mouse work, then home for a total of 25 miles or so in a little under 2hours. Was home by 9am! Spend the day doing gardening and patio work. Super productive day.
NUMERICS for all but Monday: 8 hours and 44 mins, that is SBR only no W or BC
SWIM 4400 y
BIKE 80.8 miles
RUN 11 miles, with 6' and 8' intervals
BIKE COMMUTE 2 miles
WALK 16.8
Thursday, May 24, 2018
I do have two wetsuits
Quickie story because I don't want to forget. Tuesday at the pool I couldn't remember -- do I have two wetsuits? I know I have the full sleeve, but why do I keep thinking I have a sleeveless?
So last night I pulled out my not-since-2014 red tri duffel bag, and YUP I have two wetsuits. The 2XU full and the XTerra sleeveless. When did I buy the sleeveless?
So last night I pulled out my not-since-2014 red tri duffel bag, and YUP I have two wetsuits. The 2XU full and the XTerra sleeveless. When did I buy the sleeveless?
Tried to skip my swim. Failed. Swam. WON!
RUN 2.7 out of 3.7 miles, 25 out of 42 mins
SWIM 1700 in 45 mins
BIKE COMMUTE 12.6 thanks to forgetting something at home
Another one of those "up early yet not to work until 5 hours later" mornings. What the hell do I do all morning? Good question. So I started a little notepage from a spreadsheet, with 15 minute increments to track where I am and what I'm doing. It's just for a week, patterns will emerge and I can go from there.
I'm up at 5, don't walk dog until just after 6, start my run 630, end run 715, get dressed to leave on bike but then don't leave house until just after 8. Huh, half hour of....packing, nom'ing, delaying. Hence another spreadsheet to ask 'what was I avoiding doing' and 'what was I doing to avoid it'. Again just until patterns emerge. Today, I was avoiding leaving to swim because I wanted chicken. Wow, great reason.
Off to swim, get half mile out and realize I forgot my bike lock. Back home, and on the way home that tempting thought of "just shower at home and get to work" pops into my head. Sure I didn't want to swim, but not that badly. I did want to swim to some degree. So home, grab lock, leave again 8:23. I told myself that I just needed to swim 30 mins, and that's good enough.
Pool, shower and to deck. The Plan called for a Locomotive swim of 3x500, so I just did those as S-P-S then rounded up to an even 45 mins and 1700 with a CD. The swim felt sloppy at times and good at others. BUT IT'S DONE!
Shower, out, (saw Deb!), bike to work, stuck at a train for a while on Manchester. (Haha, I wrote trail instead of train). This was kinda cool, the train was stopped and when it started moving again the clang-clank-clang-... went from left to right as all the cars started being pulled. Then again as the train (haha, trailed, habit typing!) paused and started again I got to enjoy the effect two more times.
Got to work around 10:10. So....5 hours and 10 mins to get from bed to work. Ugh. Then another 15-30 mins of making the spreadsheets, and more minutes filling them out and looking at them. Ugh. But productive day otherwise.
HOT out, finally, I'll be tired for my commute home. I'm still optimizing a non-construction route home, until then I'm seeing old neighborhoods, new bumps, and fresh pave.
When tagging this post I saw my Swim Challenge tag. What was that? Gotta go check that out. :)
And log it as time wasted on my spreadsheet hahahaha. Turns out it was a March 2010 personal swim challenge to get me in the pool more. Goal was 3-4 swims per week of 45' or more, on a set MWRF schedule. I spent more time thinking about the "carrots" i was going to use as a reward. I came up with all foods described back then as "highly pleasurable": Lara bars, nut butters, and cashews. Good Lawd Jeezus Krist, was I trying to make myself sick? And a $ carrot of $5/swim, 3 month accumulation. And benchmark times like <1:50 100y.="" for="" nbsp="" p="">
On Day 1 I ate the nut butter before I even dipped a toe in the pool. In less than a month I'd broken the benchmark times and set new records for myself. I soon gave up on the $ carrot and stuck to foods and being able to watch the TV show ANTM. Bought my TeamUSA armwarmers with my cash. Then I puttered out after 2 months. In July I tried again in one post, then mentioned it again in January 2011. This time I did a cashew butter on a banana if I went to Monday Master's.
Aw, I was so cute back then.
And it's a good idea to get my benchmark times measured. Was bemoaning what I perceive as a lack of progress this morning at the pool...look into it.
SWIM 1700 in 45 mins
BIKE COMMUTE 12.6 thanks to forgetting something at home
Another one of those "up early yet not to work until 5 hours later" mornings. What the hell do I do all morning? Good question. So I started a little notepage from a spreadsheet, with 15 minute increments to track where I am and what I'm doing. It's just for a week, patterns will emerge and I can go from there.
I'm up at 5, don't walk dog until just after 6, start my run 630, end run 715, get dressed to leave on bike but then don't leave house until just after 8. Huh, half hour of....packing, nom'ing, delaying. Hence another spreadsheet to ask 'what was I avoiding doing' and 'what was I doing to avoid it'. Again just until patterns emerge. Today, I was avoiding leaving to swim because I wanted chicken. Wow, great reason.
Off to swim, get half mile out and realize I forgot my bike lock. Back home, and on the way home that tempting thought of "just shower at home and get to work" pops into my head. Sure I didn't want to swim, but not that badly. I did want to swim to some degree. So home, grab lock, leave again 8:23. I told myself that I just needed to swim 30 mins, and that's good enough.
Pool, shower and to deck. The Plan called for a Locomotive swim of 3x500, so I just did those as S-P-S then rounded up to an even 45 mins and 1700 with a CD. The swim felt sloppy at times and good at others. BUT IT'S DONE!
Shower, out, (saw Deb!), bike to work, stuck at a train for a while on Manchester. (Haha, I wrote trail instead of train). This was kinda cool, the train was stopped and when it started moving again the clang-clank-clang-... went from left to right as all the cars started being pulled. Then again as the train (haha, trailed, habit typing!) paused and started again I got to enjoy the effect two more times.
Got to work around 10:10. So....5 hours and 10 mins to get from bed to work. Ugh. Then another 15-30 mins of making the spreadsheets, and more minutes filling them out and looking at them. Ugh. But productive day otherwise.
HOT out, finally, I'll be tired for my commute home. I'm still optimizing a non-construction route home, until then I'm seeing old neighborhoods, new bumps, and fresh pave.
When tagging this post I saw my Swim Challenge tag. What was that? Gotta go check that out. :)
And log it as time wasted on my spreadsheet hahahaha. Turns out it was a March 2010 personal swim challenge to get me in the pool more. Goal was 3-4 swims per week of 45' or more, on a set MWRF schedule. I spent more time thinking about the "carrots" i was going to use as a reward. I came up with all foods described back then as "highly pleasurable": Lara bars, nut butters, and cashews. Good Lawd Jeezus Krist, was I trying to make myself sick? And a $ carrot of $5/swim, 3 month accumulation. And benchmark times like <1:50 100y.="" for="" nbsp="" p="">
On Day 1 I ate the nut butter before I even dipped a toe in the pool. In less than a month I'd broken the benchmark times and set new records for myself. I soon gave up on the $ carrot and stuck to foods and being able to watch the TV show ANTM. Bought my TeamUSA armwarmers with my cash. Then I puttered out after 2 months. In July I tried again in one post, then mentioned it again in January 2011. This time I did a cashew butter on a banana if I went to Monday Master's.
Aw, I was so cute back then.
And it's a good idea to get my benchmark times measured. Was bemoaning what I perceive as a lack of progress this morning at the pool...look into it.
Wednesday, May 23, 2018
I keep the dream alive
BIKE 1 hour indoors, 16 miles?, 4x 7' at 75%
BIKE COMMUTE 9.4 miles
Perfectly gorgeous day and I biked indoors? Yup. I wanted the steady intervals and to rest some soft tissue discomfort after Saturday's long ride. Music kept me going.
Bike commute in disrupted at TGA and I-44 by bridge construction. Reroute to Grand/Russell also had some construction. Tis the season.
I'm sooooo tired! Not just the afternoon slump but all day, like a weak fatigue. Can't imagine why....I love this training and I love the feeling but....I wanna nap!
Found a new Song yesterday by accident looking at another song.
Oasis, Keep the Dream Alive
Four Seasons, seconds, flicker, and flash, I'm alone
A lonely scream provides the scene, it's no hope
Every night I hear you scream, but you don't say what you mean
This was my dream, but now my dream has flown
I'm at the crossroads, waiting for a sign
My life is standing still, but I'm still alive
Every night I think I know,
In the morning where did it go?
The answers disappear when I open my eyes
I'm a stranger to this place, where real life and dreams collide
And even though I fall from grace, I will keep the dream alive
I will keep the dream alive
Four Seasons, seconds, flicker, and flash, I'm alone
A lonely scream provides the scene, it's no hope
Every night I hear you scream, but you don't say what you mean
This was my dream, but now my dream has flown
I'm a stranger to this place, where real life and dreams collide
And even though I fall from grace, I will keep the dream alive
BIKE COMMUTE 9.4 miles
Perfectly gorgeous day and I biked indoors? Yup. I wanted the steady intervals and to rest some soft tissue discomfort after Saturday's long ride. Music kept me going.
Bike commute in disrupted at TGA and I-44 by bridge construction. Reroute to Grand/Russell also had some construction. Tis the season.
I'm sooooo tired! Not just the afternoon slump but all day, like a weak fatigue. Can't imagine why....I love this training and I love the feeling but....I wanna nap!
Found a new Song yesterday by accident looking at another song.
Oasis, Keep the Dream Alive
Four Seasons, seconds, flicker, and flash, I'm alone
A lonely scream provides the scene, it's no hope
Every night I hear you scream, but you don't say what you mean
This was my dream, but now my dream has flown
I'm at the crossroads, waiting for a sign
My life is standing still, but I'm still alive
Every night I think I know,
In the morning where did it go?
The answers disappear when I open my eyes
I'm a stranger to this place, where real life and dreams collide
And even though I fall from grace, I will keep the dream alive
I will keep the dream alive
Four Seasons, seconds, flicker, and flash, I'm alone
A lonely scream provides the scene, it's no hope
Every night I hear you scream, but you don't say what you mean
This was my dream, but now my dream has flown
I'm a stranger to this place, where real life and dreams collide
And even though I fall from grace, I will keep the dream alive
Tuesday, May 22, 2018
Responding
RUN 1.72 miles out of 2.8, in 17 out of 36 mins (long 5' walk CD)
SWIM 2700 y in 1:04-ish, 9x200s
PT with JH
BIKE COMMUTE 2.2 miles
I just can't resist logging the short commute. Or logging the short run in hundredths.
Up early at 450, didn't run until ... after 6?....drive to pool to start swim around 8:15, done swim and out Y door by 9:30, JH at 1030, work at 1145.
In summary, it took my 3 hours to get out the door this morning. And 7 hours to get to work. Wait, what. Is that right....7 FUCKING HOURS?! For realz?
What was I doing? Up, dog, brekkie, tea, surf, biz, more brekkie, surf, dog play, dog walk, more snax, run, return, little more snax, out. If I didn't have a Blerch, and had a set meal instead of a munch, I'd be hours ahead.
Whatever. Good run, Arsenal to Broadway, Cherokee wandering to home. Last night and this morning I kept hearing what sounded like construction or demolition -- sounded like something being knocked over or dropped, but it happened over and over for hours. From the south maybe? Kinda looked but didn't see anything to clue me in.
Realized on the sunny drive to the pool that I haven't seen the Devil in a loooong time. Vanquished?Swim, was gonna do at least 30, thought 45 would be a good goal, finished at 60. I did 9x 200s as 200P, 200S, 200K then rounded up to 2700. Felt great right in the middle, like I'd hit a stride of form and energy. That was gone by the end.
JH -- NEW exercise! Now a side squat, kinda like what I did with JB but more detail and focus on form. And new combo with the yoga ball -- alternating single leg lift then hamstring curl. Instead of doing them separately, I mean. He noted my "quads are responding", could see the muscles coming back. About damned time. And about the best thing I could hear.
SWIM 2700 y in 1:04-ish, 9x200s
PT with JH
BIKE COMMUTE 2.2 miles
I just can't resist logging the short commute. Or logging the short run in hundredths.
Up early at 450, didn't run until ... after 6?....drive to pool to start swim around 8:15, done swim and out Y door by 9:30, JH at 1030, work at 1145.
In summary, it took my 3 hours to get out the door this morning. And 7 hours to get to work. Wait, what. Is that right....7 FUCKING HOURS?! For realz?
What was I doing? Up, dog, brekkie, tea, surf, biz, more brekkie, surf, dog play, dog walk, more snax, run, return, little more snax, out. If I didn't have a Blerch, and had a set meal instead of a munch, I'd be hours ahead.
Whatever. Good run, Arsenal to Broadway, Cherokee wandering to home. Last night and this morning I kept hearing what sounded like construction or demolition -- sounded like something being knocked over or dropped, but it happened over and over for hours. From the south maybe? Kinda looked but didn't see anything to clue me in.
Realized on the sunny drive to the pool that I haven't seen the Devil in a loooong time. Vanquished?Swim, was gonna do at least 30, thought 45 would be a good goal, finished at 60. I did 9x 200s as 200P, 200S, 200K then rounded up to 2700. Felt great right in the middle, like I'd hit a stride of form and energy. That was gone by the end.
JH -- NEW exercise! Now a side squat, kinda like what I did with JB but more detail and focus on form. And new combo with the yoga ball -- alternating single leg lift then hamstring curl. Instead of doing them separately, I mean. He noted my "quads are responding", could see the muscles coming back. About damned time. And about the best thing I could hear.
Monday, May 21, 2018
"Group ride" in TGP
BIKE 60-ish mins and 14.4 miles
Last year BE and IT and I had a Monday morning group ride going in TGP, following my 5-mile loop pattern. Although I have settled (ok, only kinda settled) into a Monday=swim Tuesday=brick pattern this year, it wouldn't really hurt to change it up a bit. Other benefits are that I can join YMCA masters swim on Tuesday, I have PT with JH on Tuesday so I'm driving anyway, and I won't be post-brick when I see JH. +++ I guess.
Rain overnight left tree debris and wet streets, but no slips or problems. My confidence on bike is building up. We met at 6am and had time for 2 patterns before calling it done. First one in just under 20 mins, second one just under 19 mins. I think last year was just under 18 mins?
I met with Dr L later in the morning -- everything holding good! He worked on some bike-tight back/neck and quad issues. I didn't notice the quads until he found them. How does he do that?!
I "supposed" to have a 30 min run with the ride, but after yesterday's long run and the lack of extra time this morning -- it may or may not happen. See what things look like later when I get home. I can also do a run with tomorrow's swim before seeing JH. Be smart about this! Don't blindly follow the training plan!
Last year BE and IT and I had a Monday morning group ride going in TGP, following my 5-mile loop pattern. Although I have settled (ok, only kinda settled) into a Monday=swim Tuesday=brick pattern this year, it wouldn't really hurt to change it up a bit. Other benefits are that I can join YMCA masters swim on Tuesday, I have PT with JH on Tuesday so I'm driving anyway, and I won't be post-brick when I see JH. +++ I guess.
Rain overnight left tree debris and wet streets, but no slips or problems. My confidence on bike is building up. We met at 6am and had time for 2 patterns before calling it done. First one in just under 20 mins, second one just under 19 mins. I think last year was just under 18 mins?
I met with Dr L later in the morning -- everything holding good! He worked on some bike-tight back/neck and quad issues. I didn't notice the quads until he found them. How does he do that?!
I "supposed" to have a 30 min run with the ride, but after yesterday's long run and the lack of extra time this morning -- it may or may not happen. See what things look like later when I get home. I can also do a run with tomorrow's swim before seeing JH. Be smart about this! Don't blindly follow the training plan!
Sunday, May 20, 2018
That weekend in May when everything seems to happen
Friday BIKE COMMUTE 9.4 miles, REST
Saturday BIKE 2hrs and 33.3 miles with TH at New Town
RUN 0.8 of 1.4 miles, 8 mins of 17 mins (run/walk)
Sunday RUN 7.7 of 11.11 miles, 73 mins of 2:11
I WasGonna swim Friday morning, I just needed a rest. So I biked to work, work only, no swing by the pool.
Saturday I met TH at NT for a ride! My first "group ride"! Her goal was 3 hr ride, so what we did was 2hrs loop, she joined for short run/walk, then she went back out to finish. I didn't know what the plan was until it happened. I was pretty happy that I wasn't looking at my watch, how far, how long, etc, like I usually do.
The morning was calm but foggy. After a missed turn to the NT entrance (new houses threw off my localization system) I arrived early enough to calmly prep. All morning it seemed like I was forgetting to pack something -- food! This new keto thing means a good eggy brekkie then maybe some raisins if needed. The OWS crowd was small, the St Louis Tri was the next day, and I didn't see anyone else I knew there. Feel so out of place.
But not on the bike. I'm home there. TH led out to PdS (population 328) with a soft tailwind. In PdS she shared the news about TB's cancer :( We turned around and headed back, a little slower than the outbound. My throat was a bit hoarse from talking loud, I'm not used it! Ave'd 16.7 mph overall, 128 bpm. It seriously felt faster than that. But I'm only going to get faster :)
The brick run felt great, good cadence and HR. After this I went to BRR to get new road and trail shoes. I'd been waiting until I was a "real runner" again. Or was I waiting to see if I'd ever run again? My Adrenalines went from model 15 to model 18, the Cascadia from model 9 to model 12 in my interim year. BRR had a new store, big change from the little one I was used to. Yet they kept the professional little store experience. So happy for them :)
Many more errands on just a few olives from Fresh Thyme, then home tired hungry, but not pained or sore. Yay!
Sunday the plan was 90 minutes. What happened? Haha, I always ask that but I know the answer. I left in my new shoes planning to do little cloverleaf-type loops around the house. The new shoes, I didn't carry water, and I had a potential OfferUp sale to plan. Took off to the Lemp brewery doing 3 min run/2 min walk intervals -- so 5 minute cycles. Easy math that way. I watched my HR, tried to keep it under 140, mostly succeeded. Brewery, Broadway, LP park, schedule the OU sale in 45 mins, map out a route home, get home just in time to grab back and run to the meetup at the Shell. This point I was at 1:25. Decided to keep going until ....maybe 2 hours?
At 1:57 on Cherokee St I saw I was at 9.97 miles?!? Holy cow, and wow! Went towards the house, realized I was 10.5 and wanted 11. See this is the answer to the above question of how these things happen. But wait there's more. Got up to 11 miles and thought 11.11 would cool. Hit that and stopped the watch at 2:10:55. Ugh, wouldn't 2:11 be cool too? So restart, walk, GOAL!
The run felt good, the fatigue was in both hips. Garden, dog bath, clean truck, some cookup, housework, rest. Kept moving and busy but not crazy. The data showed a good run, easy pace and decent enough cadence and HR.
I FINALLY crossed the 10 miles of running a week line! New shoes, group ride, brick run, back-to-back run. Busy weekend! More please.
NUMERICS 8:18 time, doesn't include 36 miles of bike commute (additional ~2.25 hours)
SWIM 2600 y
BIKE 51.3 miles
RUN 12.7 miles (I crossed the 10 mile threshold!)
BIKE COMMUTE 51.8 miles
WALK 18.7 miles
Total biking was 103 miles
Saturday BIKE 2hrs and 33.3 miles with TH at New Town
RUN 0.8 of 1.4 miles, 8 mins of 17 mins (run/walk)
Sunday RUN 7.7 of 11.11 miles, 73 mins of 2:11
I WasGonna swim Friday morning, I just needed a rest. So I biked to work, work only, no swing by the pool.
Saturday I met TH at NT for a ride! My first "group ride"! Her goal was 3 hr ride, so what we did was 2hrs loop, she joined for short run/walk, then she went back out to finish. I didn't know what the plan was until it happened. I was pretty happy that I wasn't looking at my watch, how far, how long, etc, like I usually do.
The morning was calm but foggy. After a missed turn to the NT entrance (new houses threw off my localization system) I arrived early enough to calmly prep. All morning it seemed like I was forgetting to pack something -- food! This new keto thing means a good eggy brekkie then maybe some raisins if needed. The OWS crowd was small, the St Louis Tri was the next day, and I didn't see anyone else I knew there. Feel so out of place.
But not on the bike. I'm home there. TH led out to PdS (population 328) with a soft tailwind. In PdS she shared the news about TB's cancer :( We turned around and headed back, a little slower than the outbound. My throat was a bit hoarse from talking loud, I'm not used it! Ave'd 16.7 mph overall, 128 bpm. It seriously felt faster than that. But I'm only going to get faster :)
The brick run felt great, good cadence and HR. After this I went to BRR to get new road and trail shoes. I'd been waiting until I was a "real runner" again. Or was I waiting to see if I'd ever run again? My Adrenalines went from model 15 to model 18, the Cascadia from model 9 to model 12 in my interim year. BRR had a new store, big change from the little one I was used to. Yet they kept the professional little store experience. So happy for them :)
Many more errands on just a few olives from Fresh Thyme, then home tired hungry, but not pained or sore. Yay!
Sunday the plan was 90 minutes. What happened? Haha, I always ask that but I know the answer. I left in my new shoes planning to do little cloverleaf-type loops around the house. The new shoes, I didn't carry water, and I had a potential OfferUp sale to plan. Took off to the Lemp brewery doing 3 min run/2 min walk intervals -- so 5 minute cycles. Easy math that way. I watched my HR, tried to keep it under 140, mostly succeeded. Brewery, Broadway, LP park, schedule the OU sale in 45 mins, map out a route home, get home just in time to grab back and run to the meetup at the Shell. This point I was at 1:25. Decided to keep going until ....maybe 2 hours?
At 1:57 on Cherokee St I saw I was at 9.97 miles?!? Holy cow, and wow! Went towards the house, realized I was 10.5 and wanted 11. See this is the answer to the above question of how these things happen. But wait there's more. Got up to 11 miles and thought 11.11 would cool. Hit that and stopped the watch at 2:10:55. Ugh, wouldn't 2:11 be cool too? So restart, walk, GOAL!
The run felt good, the fatigue was in both hips. Garden, dog bath, clean truck, some cookup, housework, rest. Kept moving and busy but not crazy. The data showed a good run, easy pace and decent enough cadence and HR.
I FINALLY crossed the 10 miles of running a week line! New shoes, group ride, brick run, back-to-back run. Busy weekend! More please.
NUMERICS 8:18 time, doesn't include 36 miles of bike commute (additional ~2.25 hours)
SWIM 2600 y
BIKE 51.3 miles
RUN 12.7 miles (I crossed the 10 mile threshold!)
BIKE COMMUTE 51.8 miles
WALK 18.7 miles
Total biking was 103 miles
Thursday, May 17, 2018
Spaceballs
RUN 2.62 miles (nice) in 23 mins on track
SWIM 800 yards (not as nice) in 20 mins in pool (haha)
PT with JH
BIKE COMMUTE 2 miles to/from FoPa
Today got a slow start, oddly enough I was ahead of schedule for most of it too. Up at 5, walk dog at 6, then delay.....was hungry....out to run. Arsenal to track, then 10 time 1:30 run with :30 rest. The plan called for 75% for the first 7 and 85% for the last 3 but I just kept focus on good form. It surprised me to see that my HR climbed up from 120 to 145-148 by the end of the 1:30 interval. Was I tired from the biking (68 miles in last 3 days)? Do I need more rest?
I found out hours later that I was running 8-8:30m/m intervals! Well, yeah, that'll do it.
From run to swim, after some more delay...was hungry...again.... out the door with only 20 mins to swim. Did what I could, get to check the box. But I don't get to check the "quality swim" box because this was just a mess. Did 95% pulling too. Oh well. Check the box. Off to see JH.
While WU on treadmill talked about morning run. He asked who was running this morning: me Now or me from 2016. Try as I do to avoid the comparisons, the expectations, and the measurements --he's right. I'm doing it, today was unconsciously so. I really had no idea I was running 8:30 m/m. Really. No idea. I would have guessed 9:30. But even not knowing this while discussing it, the truth is still there. I need to learn to run in the NOW. Rest for the NOW. Plan and expect and measure by the NOW.
Dark Helmet: What the hell am I looking at? When does this happen in the movie?
Colonel Sandurz: Now. You're looking at now, sir. Everything that happens now, is happening now.
SWIM 800 yards (not as nice) in 20 mins in pool (haha)
PT with JH
BIKE COMMUTE 2 miles to/from FoPa
Today got a slow start, oddly enough I was ahead of schedule for most of it too. Up at 5, walk dog at 6, then delay.....was hungry....out to run. Arsenal to track, then 10 time 1:30 run with :30 rest. The plan called for 75% for the first 7 and 85% for the last 3 but I just kept focus on good form. It surprised me to see that my HR climbed up from 120 to 145-148 by the end of the 1:30 interval. Was I tired from the biking (68 miles in last 3 days)? Do I need more rest?
I found out hours later that I was running 8-8:30m/m intervals! Well, yeah, that'll do it.
From run to swim, after some more delay...was hungry...again.... out the door with only 20 mins to swim. Did what I could, get to check the box. But I don't get to check the "quality swim" box because this was just a mess. Did 95% pulling too. Oh well. Check the box. Off to see JH.
While WU on treadmill talked about morning run. He asked who was running this morning: me Now or me from 2016. Try as I do to avoid the comparisons, the expectations, and the measurements --he's right. I'm doing it, today was unconsciously so. I really had no idea I was running 8:30 m/m. Really. No idea. I would have guessed 9:30. But even not knowing this while discussing it, the truth is still there. I need to learn to run in the NOW. Rest for the NOW. Plan and expect and measure by the NOW.
Dark Helmet: What the hell am I looking at? When does this happen in the movie?
Colonel Sandurz: Now. You're looking at now, sir. Everything that happens now, is happening now.
Ha!! Love that movie. Other learning bits for today from JH:
1) Rest MORE. Get HR down to <110 if="" nbsp="" needed="" span="">
2) Focus on getting those quarter miles solid, then build on them.
3) See above about NOW
Really I had no idea. Because if I was measuring against pre-2016 I would have expected 6-7m/m. But I was running at the exertion of pre-2016.
Wednesday, May 16, 2018
Still on schedule, used commute for workout
BIKE COMMUTE 5 miles to work
7 miles to dentist
8 miles dentist to home
Grand total 20 miles in ~90 mins
The plan was for 45 min ride, combined with my commute would have been 90 mins so this nailed it. Excepting the intervals. Felt great after, took a while to warm up on the 2nd segment but once rolling no issues. Riding along Manchester not that bad. ;)
7 miles to dentist
8 miles dentist to home
Grand total 20 miles in ~90 mins
The plan was for 45 min ride, combined with my commute would have been 90 mins so this nailed it. Excepting the intervals. Felt great after, took a while to warm up on the 2nd segment but once rolling no issues. Riding along Manchester not that bad. ;)
Tuesday, May 15, 2018
Day 2 of 2 on schedule
BIKE indoors 70 mins and maybe 18 miles, 4x 8mins (2)
RUN outdoors! 30 mins and 2.4 miles, of which I ran 1.6 and 15 mins
BIKE COMMUTE 9.4 miles
Got a text from JH, due to family emergency we couldn't meet today so I did my brick. A week or so ago my post-brick fatigue wore me out too much and I couldn't do the single leg squats effectively on the left hip. We discussed me changing my schedule to do less or different on Tuesdays. So since PT was off for today, I did my brick.
Haha. OK I'm lying. I would have done the brick anyway.
Not much to say about it, 4x of 8 minute at 75% to build aerobic capacity. Just what I need. Could have ridden outside, but then I don't get steady intervals. And it stormed yesterday evening, so tree debris all over.
The run to Grand and back via Arsenal. Kept it simple, 3 min run-nervals. Then water my butterfly garden!
Brekkie, bike to work. The initial forecast was for more storms, but that looks to have cleared out. Dry ride home.
New moon this morning at 6:47am. I set the alarm on the phone to remind me, was on the bike :)
RUN outdoors! 30 mins and 2.4 miles, of which I ran 1.6 and 15 mins
BIKE COMMUTE 9.4 miles
Got a text from JH, due to family emergency we couldn't meet today so I did my brick. A week or so ago my post-brick fatigue wore me out too much and I couldn't do the single leg squats effectively on the left hip. We discussed me changing my schedule to do less or different on Tuesdays. So since PT was off for today, I did my brick.
Haha. OK I'm lying. I would have done the brick anyway.
Not much to say about it, 4x of 8 minute at 75% to build aerobic capacity. Just what I need. Could have ridden outside, but then I don't get steady intervals. And it stormed yesterday evening, so tree debris all over.
The run to Grand and back via Arsenal. Kept it simple, 3 min run-nervals. Then water my butterfly garden!
Brekkie, bike to work. The initial forecast was for more storms, but that looks to have cleared out. Dry ride home.
New moon this morning at 6:47am. I set the alarm on the phone to remind me, was on the bike :)
Monday, May 14, 2018
On schedule. It's only Monday, but I'm on schedule.
SWIM 1800y in 45 mins
BIKE COMMUTE 11 miles
Gorgeous morning, so I rode to the gym to swim. Gotta bring my pool shoes, ick. I was tired but loving the fatigued feeling. Reminded me of the iron training days when Monday was a slog swim. (This post feels like de ja vu, pretty sure I types this already?).
Was supposed to do 800 WU then 5x300y as 100S-100IM-100S, I did 3x300 as 100S-100choice-100P with the choice being 2x- 2x:breast/back. Ran out of time, had to get to work, but still not motivated to finish an hour!
Of note, it took me 2 hours to bike to gym, swim 45 mins, shower, then bike to work.
Gorgeous morning! The evening too, once I was home. I was held up at work until just after 6 pm (Sorry Sugar!!) with a great conversation with neighboring lab mate PDH and his religious experiences. Refreshing to have someone talk about personal experiences and share knowledge but not once try to convert or push it. Right as I was leaving, the western sky darkened and within a mile wind gusts picked up. As I came in on TGA, it looked the TGP was being rained on. Instead, it was just dust, leaves, pollen, and oh my poor eyes. Never really got rained on, that started once I was home.
BIKE COMMUTE 11 miles
Gorgeous morning, so I rode to the gym to swim. Gotta bring my pool shoes, ick. I was tired but loving the fatigued feeling. Reminded me of the iron training days when Monday was a slog swim. (This post feels like de ja vu, pretty sure I types this already?).
Was supposed to do 800 WU then 5x300y as 100S-100IM-100S, I did 3x300 as 100S-100choice-100P with the choice being 2x- 2x:breast/back. Ran out of time, had to get to work, but still not motivated to finish an hour!
Of note, it took me 2 hours to bike to gym, swim 45 mins, shower, then bike to work.
Gorgeous morning! The evening too, once I was home. I was held up at work until just after 6 pm (Sorry Sugar!!) with a great conversation with neighboring lab mate PDH and his religious experiences. Refreshing to have someone talk about personal experiences and share knowledge but not once try to convert or push it. Right as I was leaving, the western sky darkened and within a mile wind gusts picked up. As I came in on TGA, it looked the TGP was being rained on. Instead, it was just dust, leaves, pollen, and oh my poor eyes. Never really got rained on, that started once I was home.
Sunday, May 13, 2018
Return to Castlewood: Runner UP!
RUN 3.1 miles out of 5.5; 31 minutes out of 80 minutes, 15 mins of which were for two stair climbs!
Another late start, had a lot of indecision about where to run. I wanted relatively flat, no rocks as I didn't have trail shoes, and ease of out n back or loop. Lost Valley was 10 mile loop of rocks. Babler too many rocks. Creve Coeur too many people and too short of loops. Castlewood crossed my mind only after I'd stopped by lab and got most of the way out to where I thought I was going - Lewis and Clark.
So it wasn't until 11am that I started running. This was our first weekend of real heat, upper 80's. So combine that with biking yesterday and I was worn out. JH suggested I set a running HR alarm for 140-ish, and slow down the pace when I hit that. (Forgot to mention this in Friday's summary). But I kept hitting the 142 upper limit and it was driving me nuts. Didn't last more than a few intervals. Such a distraction, couldn't do it. I started trying to game the system, move my arms less or breath different to slow my HR. Yeah, that doesn't work.
So bippity-bop along the river (new word: riparian= riverbank. Used in a sentence: Riparian Restoration in progress, thanks for not crossing this fence), around the Mother's Day hikers and through the sand. And around the horse shit. I don't know if I've ever been so happy to be jumping over piles of horse shit before, it means I'm on a trail!
And the sweetest words were spoken around mile 2, from another hiker: RUNNER UP. Oh my gawd, my poor HR spiked at that too.
As always at Cwood I come up to the stairs unexpectedly. I forget how the park seems to form a big C shape. Suddenly there's the trail tunnel! The stairs were so nice, I did them twice :) Figured since I rode the elevator at work earlier, I'd earned some time on the stairs now.
Then bippity-bop back along the river. More fatigued now, still happy but looking for the end of the 3 min intervals. Near the end, after a few eye rolls at two very vocal swimmers in the middle of the Meremac (who had walked past a "no swimming" sign to get to there) who became all the more vocal as a boat came around the corner to them, then even more vocal and it sounded like cries for help. I had just listened to the Stuff You Should Know podcast about drowning, so I knew they weren't drowning. Ok, I'm kidding. But seriously, they were getting enough air to yell a lot, the boat stopped, there were many peoples about, so I kept going.
Back to the hot truck to knock sand out of my toes, the Adrenaline road shoes held up OK for this terrain, but I really need new shoes. Had a stop to get an OfferUp purchase for mom, after which a motorcyclist told me that none of my brake lights were coming on! Later that night, after happily watering and tending my patio garden, I tested and sure enough -- no lights. Nuts. That's been going on for a few weeks I'm guessing. Dad suggested the brake light switch, and it turns out that if that goes so does cruise control, and I noticed that out of service on a previous trip home!!!
No pains after this, no problems. And I'm proud to say -- no headphones or podcast here either! Am I safe yet to get out of my head? ETA no nutrition in run there, just before and a few hours after. Felt great.
NUMERICS 6 hours 22 mins, which only includes SBR, no BC or W.
SWIM once for 2050y and 60 mins
BIKE 66 miles
RUN 8.22 miles (gotta get down to the hundreths when the number so small!)
BIKE COMMUTE 34.2 miles
WALK 19.3
Another late start, had a lot of indecision about where to run. I wanted relatively flat, no rocks as I didn't have trail shoes, and ease of out n back or loop. Lost Valley was 10 mile loop of rocks. Babler too many rocks. Creve Coeur too many people and too short of loops. Castlewood crossed my mind only after I'd stopped by lab and got most of the way out to where I thought I was going - Lewis and Clark.
So it wasn't until 11am that I started running. This was our first weekend of real heat, upper 80's. So combine that with biking yesterday and I was worn out. JH suggested I set a running HR alarm for 140-ish, and slow down the pace when I hit that. (Forgot to mention this in Friday's summary). But I kept hitting the 142 upper limit and it was driving me nuts. Didn't last more than a few intervals. Such a distraction, couldn't do it. I started trying to game the system, move my arms less or breath different to slow my HR. Yeah, that doesn't work.
So bippity-bop along the river (new word: riparian= riverbank. Used in a sentence: Riparian Restoration in progress, thanks for not crossing this fence), around the Mother's Day hikers and through the sand. And around the horse shit. I don't know if I've ever been so happy to be jumping over piles of horse shit before, it means I'm on a trail!
And the sweetest words were spoken around mile 2, from another hiker: RUNNER UP. Oh my gawd, my poor HR spiked at that too.
As always at Cwood I come up to the stairs unexpectedly. I forget how the park seems to form a big C shape. Suddenly there's the trail tunnel! The stairs were so nice, I did them twice :) Figured since I rode the elevator at work earlier, I'd earned some time on the stairs now.
Then bippity-bop back along the river. More fatigued now, still happy but looking for the end of the 3 min intervals. Near the end, after a few eye rolls at two very vocal swimmers in the middle of the Meremac (who had walked past a "no swimming" sign to get to there) who became all the more vocal as a boat came around the corner to them, then even more vocal and it sounded like cries for help. I had just listened to the Stuff You Should Know podcast about drowning, so I knew they weren't drowning. Ok, I'm kidding. But seriously, they were getting enough air to yell a lot, the boat stopped, there were many peoples about, so I kept going.
Back to the hot truck to knock sand out of my toes, the Adrenaline road shoes held up OK for this terrain, but I really need new shoes. Had a stop to get an OfferUp purchase for mom, after which a motorcyclist told me that none of my brake lights were coming on! Later that night, after happily watering and tending my patio garden, I tested and sure enough -- no lights. Nuts. That's been going on for a few weeks I'm guessing. Dad suggested the brake light switch, and it turns out that if that goes so does cruise control, and I noticed that out of service on a previous trip home!!!
No pains after this, no problems. And I'm proud to say -- no headphones or podcast here either! Am I safe yet to get out of my head? ETA no nutrition in run there, just before and a few hours after. Felt great.
NUMERICS 6 hours 22 mins, which only includes SBR, no BC or W.
SWIM once for 2050y and 60 mins
BIKE 66 miles
RUN 8.22 miles (gotta get down to the hundreths when the number so small!)
BIKE COMMUTE 34.2 miles
WALK 19.3
Saturday, May 12, 2018
More MCT. And butterfly garden!
BIKE 2:25 and 40 miles with Frea on the MCT
Used to be I'd be up early and riding as the sun came up. Nowadays I get a later start. No group to pull me out the door? Either way, by the time I show up the parking lot is fuller and so is the trail.
Found the Culver's lot this time, thanks to navigation program. Rode east towards Drost park, rode through the end of a 13.1 race from the YMCA (yup late enough in the morning to catch the end), and went all the way up to my favorite turn-around by Wanda road. Oh the memories on this trail! The ride with RM, the ride when LC lost her water bottle, the group ride with out nutso peloton doing 25mph as a pack, the ride when I started to hate riding after 100+ miles in the heat. That last one I should read again for fun. (ETA found it, a 200K on 7-20-14, and the write up says there's no way in HELL I'm running 100 miles EVER."
I hit the turn around at 1:00:00, I love a good even number. 16.5 miles. On the way back the headwind wasn't what I thought it would be, added a few miles on the little southeast spur, and did an out-n-back to round up to 40 miles. (ETA while looking for the 200K I found a 6-11-16 entry for 40 miles in 2:22, with a short run and BERRIES from the trees!)
Oooh the pollen, my poor eyes felt sandy. And in another ETA, I didn't eat this entire ride. I had some eggs before leaving the house, some butter and chicken, then nothing. Just a bottle of water and I was fine. Even for a few hours after the ride.
Ave speed 16.5, ave HR 125. Mission accomplished, easy build of time in the saddle. No major complaints or issues, but next time I gotta get the aerobottle in place. I forgot all about that until this ride. Oh, and almost forgot to note -- no headphones or podcast!
Later in the day I was surprised with a butterfly garden!
Used to be I'd be up early and riding as the sun came up. Nowadays I get a later start. No group to pull me out the door? Either way, by the time I show up the parking lot is fuller and so is the trail.
Found the Culver's lot this time, thanks to navigation program. Rode east towards Drost park, rode through the end of a 13.1 race from the YMCA (yup late enough in the morning to catch the end), and went all the way up to my favorite turn-around by Wanda road. Oh the memories on this trail! The ride with RM, the ride when LC lost her water bottle, the group ride with out nutso peloton doing 25mph as a pack, the ride when I started to hate riding after 100+ miles in the heat. That last one I should read again for fun. (ETA found it, a 200K on 7-20-14, and the write up says there's no way in HELL I'm running 100 miles EVER."
I hit the turn around at 1:00:00, I love a good even number. 16.5 miles. On the way back the headwind wasn't what I thought it would be, added a few miles on the little southeast spur, and did an out-n-back to round up to 40 miles. (ETA while looking for the 200K I found a 6-11-16 entry for 40 miles in 2:22, with a short run and BERRIES from the trees!)
Oooh the pollen, my poor eyes felt sandy. And in another ETA, I didn't eat this entire ride. I had some eggs before leaving the house, some butter and chicken, then nothing. Just a bottle of water and I was fine. Even for a few hours after the ride.
Ave speed 16.5, ave HR 125. Mission accomplished, easy build of time in the saddle. No major complaints or issues, but next time I gotta get the aerobottle in place. I forgot all about that until this ride. Oh, and almost forgot to note -- no headphones or podcast!
Later in the day I was surprised with a butterfly garden!
Friday, May 11, 2018
Swim. Swam. Swum.
SWIM 2050 y in 60 mins
BIKE COMMUTE 2 miles
Finally. I swam. No where near as difficult as it would seem, given how long I'd skipped it. And where else can I go to hear Imagine Dragons Believer playing over head?
At one point, a swimmer in the adjacent lane asked why the pool was closed yesterday (Thursday, when I was supposed to swim) and Anton wouldn't answer. Said we didn't want to know. But now I do! Or do I?!
PT with JH, lotsa questions from me about how to interpret my Garmin data to better understand my running, running form, when to stop an interval, etc. My metrics include HR, cadence, pace. Other measures include time and distance. My concerns are form. My questions, as usual, many.
I can identify two patterns: low cadence, 9-9.5m/m pace, and 125-130 HR. Or, +5 spm cadence, 30s faster pace, and HR upwards of 135-140. In the former, I'm relaxed and in the 'flow'. In the latter, I can feel the stress, the push. The running form feels better in the latter. My best guess was that increased form and turnover led to a faster pace and HR. But is that the idea? If I do a 3 min interval and end up feeling pushed and stressed, is that really what I want?
Naturally, JH had a more nuanced interpretation. He suggested a 'tweener'. In the end, the goal is to be able to extend the intervals to longer times, which I wouldn't be able to do in that 'stressed' pace interval. (wish i wasn't writing this a few days later, I'm sure I've forgotten some of this). But that's the essence of it.
This had my little gerbil wheel of a mind going the whole time. I could only formulate questions on the yoga ball, not on the single leg squats, so it made for a clearer conversation (for my part) as I wasn't rambling and had forced time to think.
Plan for the weekend -- go long, go 80-90 minutes, keep the intervals shorter so that I stop before I get worn out and tired to lose form.
BIKE COMMUTE 2 miles
Finally. I swam. No where near as difficult as it would seem, given how long I'd skipped it. And where else can I go to hear Imagine Dragons Believer playing over head?
At one point, a swimmer in the adjacent lane asked why the pool was closed yesterday (Thursday, when I was supposed to swim) and Anton wouldn't answer. Said we didn't want to know. But now I do! Or do I?!
PT with JH, lotsa questions from me about how to interpret my Garmin data to better understand my running, running form, when to stop an interval, etc. My metrics include HR, cadence, pace. Other measures include time and distance. My concerns are form. My questions, as usual, many.
I can identify two patterns: low cadence, 9-9.5m/m pace, and 125-130 HR. Or, +5 spm cadence, 30s faster pace, and HR upwards of 135-140. In the former, I'm relaxed and in the 'flow'. In the latter, I can feel the stress, the push. The running form feels better in the latter. My best guess was that increased form and turnover led to a faster pace and HR. But is that the idea? If I do a 3 min interval and end up feeling pushed and stressed, is that really what I want?
Naturally, JH had a more nuanced interpretation. He suggested a 'tweener'. In the end, the goal is to be able to extend the intervals to longer times, which I wouldn't be able to do in that 'stressed' pace interval. (wish i wasn't writing this a few days later, I'm sure I've forgotten some of this). But that's the essence of it.
This had my little gerbil wheel of a mind going the whole time. I could only formulate questions on the yoga ball, not on the single leg squats, so it made for a clearer conversation (for my part) as I wasn't rambling and had forced time to think.
Plan for the weekend -- go long, go 80-90 minutes, keep the intervals shorter so that I stop before I get worn out and tired to lose form.
Thursday, May 10, 2018
Heavy clumsy feeling run, but running
RUN 3.3 miles in 32 mins, out of total 5 miles and 60 mins
BIKE COMMUTE 9.4 miles
Was Gonna swim and run this morning, realized on the dog walk (so many plans change for the shorter on these dog walks) that I could run for 1 hour today and swim tomorrow as I'll be driving anyway to get to PT. And I'd rather run. And going to the pool just takes extra time. And BLAH BLAH BLAH excuses.
Took a different route, went south and southeast over Broadway then turned west at where I-55 curls under South City. Then weave-weave through the Chippewa, Keokuk, Osceola (didn't make the connection on Native American names until just now!). Not the best of neighborhoods, trash everywhere. Made me wanna go home and clean.
But until then, I had to finish this run. I did 3' run/ 2' walk segments. I just felt heavy and clumsy. No "spring" in my step. Sluggish. Weighted. Weak. Ugh. Hate to say it, but kinda forced.
Towards the end as I was doing my last run interval I could feel a slightly sore spot under the ball of my right foot toes. Geez don't get a stress fracture on some sesamoid bone or something.
Later on the bike ride to work, I saw a pickup I'd passed miles ago on the run! Recognized it by the crooked "In Memory Of..." sticker plastered on the rear window. Seriously, who puts that stuff on crooked, in trying to respect someone you show lack of respect with a crappy-applied sticker?
I bought carrots last night, first since maybe November. Not as good as I remember.
Oh and my legs are swelling up as the day progresses. Too much sit or stand? I alternate between them. Something else I'm doing or not doing. Really uncomfortable.
BIKE COMMUTE 9.4 miles
Was Gonna swim and run this morning, realized on the dog walk (so many plans change for the shorter on these dog walks) that I could run for 1 hour today and swim tomorrow as I'll be driving anyway to get to PT. And I'd rather run. And going to the pool just takes extra time. And BLAH BLAH BLAH excuses.
Took a different route, went south and southeast over Broadway then turned west at where I-55 curls under South City. Then weave-weave through the Chippewa, Keokuk, Osceola (didn't make the connection on Native American names until just now!). Not the best of neighborhoods, trash everywhere. Made me wanna go home and clean.
But until then, I had to finish this run. I did 3' run/ 2' walk segments. I just felt heavy and clumsy. No "spring" in my step. Sluggish. Weighted. Weak. Ugh. Hate to say it, but kinda forced.
Towards the end as I was doing my last run interval I could feel a slightly sore spot under the ball of my right foot toes. Geez don't get a stress fracture on some sesamoid bone or something.
Later on the bike ride to work, I saw a pickup I'd passed miles ago on the run! Recognized it by the crooked "In Memory Of..." sticker plastered on the rear window. Seriously, who puts that stuff on crooked, in trying to respect someone you show lack of respect with a crappy-applied sticker?
I bought carrots last night, first since maybe November. Not as good as I remember.
Oh and my legs are swelling up as the day progresses. Too much sit or stand? I alternate between them. Something else I'm doing or not doing. Really uncomfortable.
Wednesday, May 9, 2018
Denial Denial Denial
BIKE indoors 45 mins guessing 10 miles
BIKE COMMUTE
SWIM.....?
I just now briefly tried to find the quote about how you can't change something you don't measure. Didn't find what I was looking for, so I'm either majorly mis-remembering it or making it up or just off base entirely.
But my point is that by NOT measuring, you kinda live in your own little bubble of denial. For the past few years, I didn't measure heart rate in training and lived telling myself that "HR doesn't matter". For those same years, I didn't pay attention to strength and running form, telling myself that I'm running far and fast so I must be doing something right.
The past year since I quit running I held to habits and quit measuring thinking that things were gonna change no matter what, it's all out of my control until I'm training again. OK that's true, but now I'm training again and I gotta face the numbers. New PR's, new goals. No more living in the past. No more thinking what it was then is what it will be next. Nope.
The past few weeks I've been noticing that I fall into narratives about "being broken" and being a victim and being defined as "injured". I've recognized the pattern and have been working to swap in better substitutes.
But there's daily reminders that I face. My body doesn't respond like it used to, I'm out of my cardio vascular expectations set in 2016. This is 2018 and 2017 was a year 'off'. I can't expect that my legs and body and HR will respond like before. My head doesn't approach challenges like it used to, now it has the hurdle of these negative narratives to jump before I can accept things. My body doesn't look like it used to, as evidenced too by the fact that it doesn't respond like it used to, and my expectations of being able to physically do things like lift heavy or jump a curb or run up a flight of steps are all out of whack with the lack of strength.
Oh fuck these silly thoughts. Re-write the above to stop the denial.
My body doesn't respond like it used to, yet. It took time to get to 10 miles then 50 miles then 100 miles. But as I keep plugging away at these little goals the fitness will come in time. My head has had some hard times but it must be doing something right or I wouldn't be recognizing the need to change and I wouldn't be here setting goals. Your head fill find its confidence as this goes. And your body doesn't have the strength it used to for many reasons, among those the fact that you don't do strength training! Good thing that I got in 10 mins this morning of upper body, it means I've already started!
I still have concerns that I'm somehow not healthy. I keep thinking I need to get my thryoid checked, for example. Stop blaming the thyroid.
This was precipitated by the campus WedMD event with the useless numbers that came back. I went in thinking I'm healthy and walk out thinking I'm not. The total cholesterol was 359, but the number was meaningless because the total HDL was too high for the range of the machine (>100). That means the rest of the cholesterol tests were unable to be calculated -- ratios, triglycerides, and LDL. Four years ago the numbers were all great. So I've been living in denial about that, thinking I'm great and just assuming. This wasn't a numerical result really, but it was a result in that I've learned that I have to quit assuming.
Can't assume I'm running all good health numbers. Can't assume I'll be running a 10K 'just because' I used to. Can't assume that I know what I'm doing with PT and strength and training.
But I can get tested and have the info. I can run a 10K because I'm slowing chipping away at that goal and building up. And I can learn more strength and PT info to ward off more injuries and delays.
And the next question.....can I swim?!? WTF?
BIKE COMMUTE
SWIM.....?
I just now briefly tried to find the quote about how you can't change something you don't measure. Didn't find what I was looking for, so I'm either majorly mis-remembering it or making it up or just off base entirely.
But my point is that by NOT measuring, you kinda live in your own little bubble of denial. For the past few years, I didn't measure heart rate in training and lived telling myself that "HR doesn't matter". For those same years, I didn't pay attention to strength and running form, telling myself that I'm running far and fast so I must be doing something right.
The past year since I quit running I held to habits and quit measuring thinking that things were gonna change no matter what, it's all out of my control until I'm training again. OK that's true, but now I'm training again and I gotta face the numbers. New PR's, new goals. No more living in the past. No more thinking what it was then is what it will be next. Nope.
The past few weeks I've been noticing that I fall into narratives about "being broken" and being a victim and being defined as "injured". I've recognized the pattern and have been working to swap in better substitutes.
But there's daily reminders that I face. My body doesn't respond like it used to, I'm out of my cardio vascular expectations set in 2016. This is 2018 and 2017 was a year 'off'. I can't expect that my legs and body and HR will respond like before. My head doesn't approach challenges like it used to, now it has the hurdle of these negative narratives to jump before I can accept things. My body doesn't look like it used to, as evidenced too by the fact that it doesn't respond like it used to, and my expectations of being able to physically do things like lift heavy or jump a curb or run up a flight of steps are all out of whack with the lack of strength.
Oh fuck these silly thoughts. Re-write the above to stop the denial.
My body doesn't respond like it used to, yet. It took time to get to 10 miles then 50 miles then 100 miles. But as I keep plugging away at these little goals the fitness will come in time. My head has had some hard times but it must be doing something right or I wouldn't be recognizing the need to change and I wouldn't be here setting goals. Your head fill find its confidence as this goes. And your body doesn't have the strength it used to for many reasons, among those the fact that you don't do strength training! Good thing that I got in 10 mins this morning of upper body, it means I've already started!
I still have concerns that I'm somehow not healthy. I keep thinking I need to get my thryoid checked, for example. Stop blaming the thyroid.
This was precipitated by the campus WedMD event with the useless numbers that came back. I went in thinking I'm healthy and walk out thinking I'm not. The total cholesterol was 359, but the number was meaningless because the total HDL was too high for the range of the machine (>100). That means the rest of the cholesterol tests were unable to be calculated -- ratios, triglycerides, and LDL. Four years ago the numbers were all great. So I've been living in denial about that, thinking I'm great and just assuming. This wasn't a numerical result really, but it was a result in that I've learned that I have to quit assuming.
Can't assume I'm running all good health numbers. Can't assume I'll be running a 10K 'just because' I used to. Can't assume that I know what I'm doing with PT and strength and training.
But I can get tested and have the info. I can run a 10K because I'm slowing chipping away at that goal and building up. And I can learn more strength and PT info to ward off more injuries and delays.
And the next question.....can I swim?!? WTF?
Tuesday, May 8, 2018
Why does my HR go up, why does run form go bad for so many?
BIKE indoors 60 mins, 16 miles?
RUN outdoors! 31 mins and 2.8 total. Ran 16-17 mins and 1.8 miles
BIKE COMMUTE 3.5 miles
I made a point to get to bed earlier last night, to help recover from Sunday. I woke up feeling good and kept to schedule. Yesterday Bob and I planned to ride in TGP this morning, but he had a family emergency so it was just me. The sun was up but it was chilly, so I stayed indoors. WU then 8' pushed intervals with 2' rest, until 1 hour.
The run felt good, I left the Blerch behind so no pod or music. Just the breeze, my foot falls, my rambling mind. Felt great, extended out again to 3-4 min run intervals. No major pains or issues. My feet and ankles seem to have good and bad days as they adapt to running and they new form. Today, not so bad. But I really gotta buy new shoes.
Lab for a short hour, then out to PT. No "warm up" like we normally do, jumped right into the yoga ball. Some of that, then up to the single leg squats. Last week he pushed me lower so that my unweighted leg shin bone was near parallel to the floor. In that low of a crouch, the left hip flexors struggled and squawked. Today all the more, in fact, I had trouble pushing to stand back up! Had to abort a few of the squats. It was fatigue, but also some guarding I think. It hurt to push them, but I think I could have done it fine with just a few more grams of confidence that I wouldn't do damage. This was left side only, right side just fine. We discussed maybe changing my schedule to NOT brick before these sessions. I'm both ways about it, I like finding that fatigue threshold.
I asked a few questions. And as I love, he had answers.
Why, if I'm running with a better form, does my HR go up? Because I'm using upper back and arm muscles now (that's definitely new for me) so I'm recruiting more muscles and that requires higher demand of cardio vascular system.
My form falls apart around 3.5 mins. (This was less a question). I need to stop sooner, not later. I was pushing just 15 seconds more. Nope Nope. STOP at 2.5 mins before the form falls apart.
Whether or not running is considered "natural" for humans, why do so many runners end up with bad form? Long answer that I'll do no justice for here, but in short because they don't realize it's going wrong, the cardio vascular fitness can cover for it, and it's just a blind spot that degrades over time. Yup, that's me.
Other things today: JH's prev client bumped the truck in the parking lot and came back inside with her info. How'd she know it was my truck? The tattoo, the bike, the stickers :) Minor damage, unlikely to follow up with insurance.
Much better energy today. Was it just post-ride fatigue yesterday? Find out tomorrow, will I swim?
haha, Will It Swim?
RUN outdoors! 31 mins and 2.8 total. Ran 16-17 mins and 1.8 miles
BIKE COMMUTE 3.5 miles
I made a point to get to bed earlier last night, to help recover from Sunday. I woke up feeling good and kept to schedule. Yesterday Bob and I planned to ride in TGP this morning, but he had a family emergency so it was just me. The sun was up but it was chilly, so I stayed indoors. WU then 8' pushed intervals with 2' rest, until 1 hour.
The run felt good, I left the Blerch behind so no pod or music. Just the breeze, my foot falls, my rambling mind. Felt great, extended out again to 3-4 min run intervals. No major pains or issues. My feet and ankles seem to have good and bad days as they adapt to running and they new form. Today, not so bad. But I really gotta buy new shoes.
Lab for a short hour, then out to PT. No "warm up" like we normally do, jumped right into the yoga ball. Some of that, then up to the single leg squats. Last week he pushed me lower so that my unweighted leg shin bone was near parallel to the floor. In that low of a crouch, the left hip flexors struggled and squawked. Today all the more, in fact, I had trouble pushing to stand back up! Had to abort a few of the squats. It was fatigue, but also some guarding I think. It hurt to push them, but I think I could have done it fine with just a few more grams of confidence that I wouldn't do damage. This was left side only, right side just fine. We discussed maybe changing my schedule to NOT brick before these sessions. I'm both ways about it, I like finding that fatigue threshold.
I asked a few questions. And as I love, he had answers.
Why, if I'm running with a better form, does my HR go up? Because I'm using upper back and arm muscles now (that's definitely new for me) so I'm recruiting more muscles and that requires higher demand of cardio vascular system.
My form falls apart around 3.5 mins. (This was less a question). I need to stop sooner, not later. I was pushing just 15 seconds more. Nope Nope. STOP at 2.5 mins before the form falls apart.
Whether or not running is considered "natural" for humans, why do so many runners end up with bad form? Long answer that I'll do no justice for here, but in short because they don't realize it's going wrong, the cardio vascular fitness can cover for it, and it's just a blind spot that degrades over time. Yup, that's me.
Other things today: JH's prev client bumped the truck in the parking lot and came back inside with her info. How'd she know it was my truck? The tattoo, the bike, the stickers :) Minor damage, unlikely to follow up with insurance.
Much better energy today. Was it just post-ride fatigue yesterday? Find out tomorrow, will I swim?
haha, Will It Swim?
Monday, May 7, 2018
Was Gonna swim, too tired?
SWIM 0 minutes and 0 yards
BIKE COMMUTE 9.4 miles
I woke up with the best of plans -- go to the pool -- but they didn't happen. I lost momentum on the dog walk, came back to the house hungry and tired and nuh-huh on the swim. What happened?!
In looking back, I think I was tired from the "long" ride yesterday. Hip and back are tired but no pain. My legs (ankles) were swollen and my energy a bit flat.
I think Was Gonna is something I apply to swimming mostly. I rarely Was Gonna a run.
BIKE COMMUTE 9.4 miles
I woke up with the best of plans -- go to the pool -- but they didn't happen. I lost momentum on the dog walk, came back to the house hungry and tired and nuh-huh on the swim. What happened?!
In looking back, I think I was tired from the "long" ride yesterday. Hip and back are tired but no pain. My legs (ankles) were swollen and my energy a bit flat.
I think Was Gonna is something I apply to swimming mostly. I rarely Was Gonna a run.
Sunday, May 6, 2018
A warm weekend, let's RIDE!
Saturday RUN 60 mins and 5.2 miles, ran 3.5 of it
Sunday BIKE 2 hours and 34.5 miles on Frea
Saturday was going to be my ride day, but my schedule wasn't firm. I drove out to St Charles to get something mom bought. I didn't have a time to meet for the sale, so I was doing household stuff and wasting time. In the end, I ran after the errand. From the house around 1230 and out to TGP and back. It wasn't a great run, my form felt heavy and clumsy. But I did start extending my run intervals out to 4 mins, a first for that.
Saturday was also Cinco de Mayo day, so the Cherokee street festival made for parking and noise disturbances. Was gonna be planting some flowers, but that didn't happen (due to parking, lol).
Sunday I had a better schedule. Load up Frea and drive out to the MCT system. I took the exit that I thought took me to the Culver's trail head, but I had the Drost park on instead. Oops. Been awhile I guess. I headed west to the schoolhouse trail head, 13.7 miles in 49 mins, then back. What a perfect day! Winds were light. Sun was bright. I did some out n back after returning to the truck to round up to 2 hours. I felt like I could have continued, but stopped. Otherwise it's a big jump from 90 mins to over 120 mins!
The hip felt OK after the ride, a bit sensitive after the run though.
Sunday BIKE 2 hours and 34.5 miles on Frea
Saturday was going to be my ride day, but my schedule wasn't firm. I drove out to St Charles to get something mom bought. I didn't have a time to meet for the sale, so I was doing household stuff and wasting time. In the end, I ran after the errand. From the house around 1230 and out to TGP and back. It wasn't a great run, my form felt heavy and clumsy. But I did start extending my run intervals out to 4 mins, a first for that.
Saturday was also Cinco de Mayo day, so the Cherokee street festival made for parking and noise disturbances. Was gonna be planting some flowers, but that didn't happen (due to parking, lol).
Sunday I had a better schedule. Load up Frea and drive out to the MCT system. I took the exit that I thought took me to the Culver's trail head, but I had the Drost park on instead. Oops. Been awhile I guess. I headed west to the schoolhouse trail head, 13.7 miles in 49 mins, then back. What a perfect day! Winds were light. Sun was bright. I did some out n back after returning to the truck to round up to 2 hours. I felt like I could have continued, but stopped. Otherwise it's a big jump from 90 mins to over 120 mins!
The hip felt OK after the ride, a bit sensitive after the run though.
Thursday, May 3, 2018
Thought about joining the Thursday group, didn't
RUN 2.84 of 4.5 miles total
BIKE COMMUTE 9.4 miles
Was gonna swim again. Didn't. The neck is better, but not much over 80% of normal. But what is normal? I've been putting up with neck pain for weeks now, is that the normal? I think I'm just noticing the difference in how it feels. Yeah, it hurts, I don't want to make it worse, yet any other week I'd swim with it?
Woke up to rain and thunderstorms. Once they passed, dog walk then run. I've been doing 2' min intervals (second time today I've typed mintervals, is this a new word?) but today I was more random and ranged up into 3 mintervals, less if I felt the urge. But I was averaging 3 mintervals on the run and 2 mintervals on the walks. Sounds like progress!
Focused on the new run form and how my elbows/arms could drive the pace and turnover. It started to become like swimming, too much for my mind to focus on. So I'd do one focus at a time. No pains, all feels good. Later on some discomfort/tightness in my upper ankles. Likely the new run form since it seems to be in both ankles. It's not constant, making it hard to dx.
BIKE COMMUTE 9.4 miles
Was gonna swim again. Didn't. The neck is better, but not much over 80% of normal. But what is normal? I've been putting up with neck pain for weeks now, is that the normal? I think I'm just noticing the difference in how it feels. Yeah, it hurts, I don't want to make it worse, yet any other week I'd swim with it?
Woke up to rain and thunderstorms. Once they passed, dog walk then run. I've been doing 2' min intervals (second time today I've typed mintervals, is this a new word?) but today I was more random and ranged up into 3 mintervals, less if I felt the urge. But I was averaging 3 mintervals on the run and 2 mintervals on the walks. Sounds like progress!
Focused on the new run form and how my elbows/arms could drive the pace and turnover. It started to become like swimming, too much for my mind to focus on. So I'd do one focus at a time. No pains, all feels good. Later on some discomfort/tightness in my upper ankles. Likely the new run form since it seems to be in both ankles. It's not constant, making it hard to dx.
Wednesday, May 2, 2018
Skipped the swim to ride longer
BIKE 15 miles in 58 mins, TGP
BIKE COMMUTE 10.4 miles
Extra mile on the commute to ride to the tattoo parlor for TH's new ink!
I was supposed to swim, but my post Dr L neck still wasn't up for it. Feels like it was whacked a few times by a bat. So with the abso-perfect weather, I instead opted to do 3 of my 5 mile loops in TGP. Wonderful. The trees are blooming, white and ivory and purple and beauty! I kept noting the dogwoods, which always remind me of the passing of my first doggie and my first 50K on the Chubb both in April 2011. Then I realize it's May, not April. Where did April go?!
Loved the ride, didn't miss the swim.
BIKE COMMUTE 10.4 miles
Extra mile on the commute to ride to the tattoo parlor for TH's new ink!
I was supposed to swim, but my post Dr L neck still wasn't up for it. Feels like it was whacked a few times by a bat. So with the abso-perfect weather, I instead opted to do 3 of my 5 mile loops in TGP. Wonderful. The trees are blooming, white and ivory and purple and beauty! I kept noting the dogwoods, which always remind me of the passing of my first doggie and my first 50K on the Chubb both in April 2011. Then I realize it's May, not April. Where did April go?!
Loved the ride, didn't miss the swim.
Tuesday, May 1, 2018
Brick, Dr L, JH. Busy day
BIKE 55 mins indoors, 13-14 miles?
RUN 1.6 miles of 2.5 total
BIKE COMMUTE 2 miles
Yeah, I still log the 2 miles. I'm not even sure it is 2 miles....check...2.2 maybe. Close enough.
"Week 3, Preseason 1" training continues from the iron distance training plan. I like the structure, so I keep doing it. But I'm not signed up for anything, so it's kinda weird. Mostly that I'm so dang motivated to just do something, yet I need the structure and prompting even though I love doing it.
Today's bike was 8 mins 75%, 2 mins rest, 2 mins 84%, 8 mins rest, twice through for 40 mins of "work". Then off to the run, where I realized that I'm pushing my elbows out when I run with the 'new form' of pushing down and back (see weekend summary post).
Then hurry scurry walk, shower, leave for Dr L appt. My neck didn't want to turn right, sure enough 90-something on left and 70 degrees rotation on right. Lower back minor tweeks, hip maintained from last Thursday. Words used included "awful terrible". Hahahaha I do my best. I asked what he feels when he touches my neck and says awful, he described the adhesions. Not sure I can replicate here -- but a difference between sides, a build up of "putty", a lack of ability to feel the structures that are covered. He finds it so fast. I can't even imagine that I feel the adhesions when I try.
I walked out with a mild headache, neck pain, and a touch of dizzy nausea.
Off to JH, where I double-thumbs-up my Sunday run, asked a few questions, discussed Dr L, and got more bonding time with my yoga ball :) The single leg squat he's had me doing is getting easier.
I noted in my symptoms log chart that the day following a session with JH tends to have a higher score, but I also run on those days too. Confounds the result.
Things to think on for next run -- have my chest up not slumped forward, elbows/arms with quick movement (there's a lot of motion that can derive from the arm swim).
Dr L and JH are going to connect and update each other on progress. Dr L suggested strength building for neck/upper back issue. JH wants to know his feeling on hip progress. Perfect way to start the month of May!
May bullet journal theme is butterflies -- can't have butterflies without change.
RUN 1.6 miles of 2.5 total
BIKE COMMUTE 2 miles
Yeah, I still log the 2 miles. I'm not even sure it is 2 miles....check...2.2 maybe. Close enough.
"Week 3, Preseason 1" training continues from the iron distance training plan. I like the structure, so I keep doing it. But I'm not signed up for anything, so it's kinda weird. Mostly that I'm so dang motivated to just do something, yet I need the structure and prompting even though I love doing it.
Today's bike was 8 mins 75%, 2 mins rest, 2 mins 84%, 8 mins rest, twice through for 40 mins of "work". Then off to the run, where I realized that I'm pushing my elbows out when I run with the 'new form' of pushing down and back (see weekend summary post).
Then hurry scurry walk, shower, leave for Dr L appt. My neck didn't want to turn right, sure enough 90-something on left and 70 degrees rotation on right. Lower back minor tweeks, hip maintained from last Thursday. Words used included "awful terrible". Hahahaha I do my best. I asked what he feels when he touches my neck and says awful, he described the adhesions. Not sure I can replicate here -- but a difference between sides, a build up of "putty", a lack of ability to feel the structures that are covered. He finds it so fast. I can't even imagine that I feel the adhesions when I try.
I walked out with a mild headache, neck pain, and a touch of dizzy nausea.
Off to JH, where I double-thumbs-up my Sunday run, asked a few questions, discussed Dr L, and got more bonding time with my yoga ball :) The single leg squat he's had me doing is getting easier.
I noted in my symptoms log chart that the day following a session with JH tends to have a higher score, but I also run on those days too. Confounds the result.
Things to think on for next run -- have my chest up not slumped forward, elbows/arms with quick movement (there's a lot of motion that can derive from the arm swim).
Dr L and JH are going to connect and update each other on progress. Dr L suggested strength building for neck/upper back issue. JH wants to know his feeling on hip progress. Perfect way to start the month of May!
May bullet journal theme is butterflies -- can't have butterflies without change.
Weekend at home summary, end of April, numerics
Thursday RUN 1.75 miles of 3.6 miles total
Friday REST
Saturday BIKE 96 mins and 26.2 miles on Frea
Sunday RUN 3.22 miles of 5.28
BIKE 8 miles and 30 mins on Frea
Monday REST
Thursday was going to be the day I drove up to home, but a late JH session and add-on appt with Dr L meant a late drive. So I waited until Friday (for the better!). The run felt heavy and clunky, I was still feeling the Tuesday session with JH. With Dr L, the major issue was my back and neck, swelling in my left leg (adhesion of saphenous vein), and decreased ROM in left hip. All worked on. All feeling better afterwards.
Friday a rest day. Was thinking about a swim before driving. Didn't happen.
Saturday -- once the temp warmed up form 32 to about 58 I took off on Frea with the goal of 90 mins. There was a steady wind out of the north which made for some sloooowww sections, but the tailwind was worth it. Kept it simple -- up to school road, north to 25th, north to campground, continue in to Matt Park, back, out-n-back to round out the time. Watched dust devils formed from the freshly planted fields, tractors and planters at every turn.
Sunday -- am run with a breakthrough!! And got to watch the full moon set over brekkie. With no curbs and cars and urban trail to distract me, I FINALLY found a connection between the work with JH and running. Yeah, I can be a slow-to-warm bulb. I felt able to push back on the weighted leg (the one I push down on the ball with) instead of pulling the forward leg up (don't lift this leg off the ball, focus on pushing down the other leg). Is this making sense? 2 min run and 2 min walk intervals. Felt great! So did the bike, just a simple out n back.
Monday the drive back to STL. There's more to say, but I can't stand here all day, just gotta hit the highlights.
Week NUMERICS
SWIM 4600 yards
BIKE 46.2 miles
RUN 7.97 miles (really...... 0.03 more...!!
BIKE COMMUTE only 6 miles
WALK 14.2 miles
April NUMERICS
SWIM 19450 yards in 7.5 hours
BIKE 152 miles in 10.25 hours
RUN 23.6 miles in 3h 50 mins
WALK 76 miles
BIKE COMMUTE 110 miles
wow!!
For fun, March NUMERICS
SWIM 15900 yards in 6h 19m
BIKE 130 miles in 9h 25m
RUN 3.1 miles in 29 mins
WALK 80.3 miles
BIKE COMMUTE 80.5 miles
and 30 mins of what might have been elliptical.
Double WOW. And a respectable beginner 5K time.
Friday REST
Saturday BIKE 96 mins and 26.2 miles on Frea
Sunday RUN 3.22 miles of 5.28
BIKE 8 miles and 30 mins on Frea
Monday REST
Thursday was going to be the day I drove up to home, but a late JH session and add-on appt with Dr L meant a late drive. So I waited until Friday (for the better!). The run felt heavy and clunky, I was still feeling the Tuesday session with JH. With Dr L, the major issue was my back and neck, swelling in my left leg (adhesion of saphenous vein), and decreased ROM in left hip. All worked on. All feeling better afterwards.
Friday a rest day. Was thinking about a swim before driving. Didn't happen.
Saturday -- once the temp warmed up form 32 to about 58 I took off on Frea with the goal of 90 mins. There was a steady wind out of the north which made for some sloooowww sections, but the tailwind was worth it. Kept it simple -- up to school road, north to 25th, north to campground, continue in to Matt Park, back, out-n-back to round out the time. Watched dust devils formed from the freshly planted fields, tractors and planters at every turn.
Sunday -- am run with a breakthrough!! And got to watch the full moon set over brekkie. With no curbs and cars and urban trail to distract me, I FINALLY found a connection between the work with JH and running. Yeah, I can be a slow-to-warm bulb. I felt able to push back on the weighted leg (the one I push down on the ball with) instead of pulling the forward leg up (don't lift this leg off the ball, focus on pushing down the other leg). Is this making sense? 2 min run and 2 min walk intervals. Felt great! So did the bike, just a simple out n back.
Monday the drive back to STL. There's more to say, but I can't stand here all day, just gotta hit the highlights.
Week NUMERICS
SWIM 4600 yards
BIKE 46.2 miles
RUN 7.97 miles (really...... 0.03 more...!!
BIKE COMMUTE only 6 miles
WALK 14.2 miles
April NUMERICS
SWIM 19450 yards in 7.5 hours
BIKE 152 miles in 10.25 hours
RUN 23.6 miles in 3h 50 mins
WALK 76 miles
BIKE COMMUTE 110 miles
wow!!
For fun, March NUMERICS
SWIM 15900 yards in 6h 19m
BIKE 130 miles in 9h 25m
RUN 3.1 miles in 29 mins
WALK 80.3 miles
BIKE COMMUTE 80.5 miles
and 30 mins of what might have been elliptical.
Double WOW. And a respectable beginner 5K time.
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