RUN 3.9 miles in 32 mins (total 45 mins 4.7 miles)
BIKE COMMUTE 5.6 miles
PT with JH, ez day
As per the usual, I went to the track doubting what I could do, then pulled out a run to be happy with. I'm learning to avoid that voice of doubt, like I said last week it just needs a good punch now and then.
BE suggested "Rosario 800s", Ben's modification of Yasso 800s. I'm not fully clear on what the pacing and timing and etc of these are, I just do the basic idea of the workout. I think you run the first 800 at marathon pace, then the next 800 at 25s slower pace. Then repeat for a total of 8 or 10 sets. That's not an exact description. I looked up and read about it, but didn't really read it. I did ask McMillan what my marathon pace would be based on my recent 5K and 10K times, but got back some ridiculous number of like 3:11. Yeah, McMillan needs to know that I haven't run over 10 miles yet.
Anyway. It's dark at the track, we had a moon but no sun at first. The sprinklers were on but only at partial pressure so we had these piddy little squirts of water hitting the track. WU, then run. BE takes off at his pace with his paper-list of goal splits per 200 tucked under his watch. I didn't think about doing it that way -- by 200s, I just tried to do the math as I went.
First 800 in 4:21 (lane 3 800 so really 0.57 miles), then I slowed to 4:20 for the next 700 (really 0.50 miles), then walk 1 min and 100 y back to start line. To my surprise, I held these numbers very constant for all 3 repeats. Felt great, no specific complaints from the body, aside from the chest feeling that's still there but much better than Sunday.
Off to work, so swim due to to-do list for Titanic wedding. Then off to JH, and all morning I'd been debating how much and what to tell him. I've noticed that I'm more honest to him and Dr L than I am to myself. Looking back now, I realize I barely met his eye all morning, what a loser move on my part! So I described it, and the workout seemed to go ez and fast. In the ball/hamstring curls, I definitely could feel problem in my back, those have never been that uncomfortable before. Then lunges, a new modification of the forward lunge right and left, then lateral right and left. This was like a moving meditation. I couldn't worry on anything else while doing these. Calming.
Then JH "kicked me out" and said I need to go NOW to Dr L, don't call, drive, and either get seen or get a face-to-face discussion. And to seal the deal, maybe I didn't look convinced, he texted Dr L to let him know the story. I felt punished in a way, that I totally earned and only blame me for, and I hate to admit that I seriously thought about not going to Dr L!!! In the face of my issues, what I admitted to JH, and the knowledge that it was the right thing to do!
But I don't like imposing myself on others, inserting myself into Dr L's already busy schedule, advocating for myself. I felt the urge to apologize. Instead I gave thanks.
I was lucky enough to get seen in what would have been an otherwise normal appt. Described the symptoms since Thursday -- the feeling to need to bend over and "unweight" my back, the urge to roll and massage it. Sunday's chest symptoms. To me pieces of a puzzle that may or may not fit together.
Checked my slouch and rotation. Yup and OH YUP. When I did the knees-together, hold-the-bar-at-shoulders rotation, I was 55 left and 24 degrees right!! I tried but couldn't go further. He asked where I felt it, checked and sure enough, a postural stabilizer (thoracic rotalis something, I'll have look it up) was "the worst he'd seen" for that muscle. I like challenges, I guess.
This took some major pressure and twisting from him, and afterwards it hurt. But....my chest pain is gone? Earlier I could still feel vestiges of it? Or am I just distracted by this new pain? New measurement --61 degrees and feeling much better!
There's nothing specific I did to cause this, and nothing specific I can do to avoid it again. It sounds like it was a slow-load on the muscle, layering of adhesion probably during swimming, then the race just put it over threshold. Since there was compression on a nerve, I had the feeling that I needed to bend over to relieve that pressure. Since it's connected to the ribs and sternum, it could explain why I could feel twinges of rib discomfort like a band around my chest, and my explain the reaction across my sternum.
So now it hurts, I'm supposed to ice it. I'm supposed to be packing and getting ready for leaving tomorrow morning for home. Yet here I am, more interested in getting these notes down before they leave my head.
So. Litchfield? Hahahaha. And the Equinox half?? HA! (Why not?!)
Tuesday, August 28, 2018
Monday, August 27, 2018
Post race, trashed-up TGP Ride
BIKE 20.6 miles, three rounds of TGP with BE
BIKE COMMUTE 9.4 miles
BE and I agreed yesterday after the race to meet for a ride, and just see what we get. I knew we'd ride mostly normally. But I didn't take into account the mess of TGP after the Festival of Nations. Skinky trash, rotting food, porta-potties. Fencing and gates, generators, bags of garbage and ice and concrete, banners and golf cards and chairs and tables and ATMs. Ugh.
So the first loop was 18 mins owing to the dark and having to map and dodge the debris. Second loop better at 17 mins. BE left after the 2nd, and I finished out the 3rd, untimed because I stopped to talk about tomorrow's track session.
It all felt good, no hip pain but still chest discomfort. But not the pains like from the race. More of a residual discomfort that I wouldn't consider "pain".
And TGP was 98% cleaned up by my commute home.
BIKE COMMUTE 9.4 miles
BE and I agreed yesterday after the race to meet for a ride, and just see what we get. I knew we'd ride mostly normally. But I didn't take into account the mess of TGP after the Festival of Nations. Skinky trash, rotting food, porta-potties. Fencing and gates, generators, bags of garbage and ice and concrete, banners and golf cards and chairs and tables and ATMs. Ugh.
So the first loop was 18 mins owing to the dark and having to map and dodge the debris. Second loop better at 17 mins. BE left after the 2nd, and I finished out the 3rd, untimed because I stopped to talk about tomorrow's track session.
It all felt good, no hip pain but still chest discomfort. But not the pains like from the race. More of a residual discomfort that I wouldn't consider "pain".
And TGP was 98% cleaned up by my commute home.
Sunday, August 26, 2018
Sunset Hills Triathlon Race Report
Sprint Triathlon: 1:22:44 (hey just realized that's one hour more than last week's 5K!)
300 yard swim 6:12
T1: 1:07
11.7 mile bike: 45:56
T2: 0:59
3 mile run: 28:27
2nd/7 in AG, 15th/64 gender. WOW! Just what my chimp brain needs, another podium in what's supposed to be a "go through the motions".
Up at 4, prep and final pack, ate I think 2 egg yolks and some butternut puree, some butter? The left feeling certain that I'd forgotten something. My bag was so small! Arrived on time, and quickly enough realized that I forgot my wallet. Supposed I can get away with forgetting only that. But hustled to the TA to check-in and make sure I didn't need to go home for it.
On the walk to the TA, the beautiful full moon hung low in the Western sky. I for some reason expected to be behind me, so I was surprised. Full, large, a orange tinge of color, looked close enough to touch. The weather was perfect -- calm, clear, warm. The heat didn't come on until later when the clouds cleared.
Racked Puppy at the end of a rack, unpacked, and started looking around as the sun came up. Saw TG (she bodymarked me!), DC, TeresaT, BE, IT, JP, DonD, TimB, JZ, LC, and more and more!! OMG it was great, to see the club tent and friends and be back in the pre-race buzz feeling. And SO came to cheer me on, that was extra awesome.
I didn't warm-up all that much, I did pre-scope the run loop/finish markings, as recommended by the pre-race email and viewed the first 100 yards of the run. It was down hill! I walked around, couldn't stop smiling, finding friends, smiling, ooooh boy how much energy I probably burned in that hour.
We headed to the pool, JZ and I did a one lap warm-up then it was time to line up. I seeded myself in the 6:15-ish range and waited in a cramped line as swimmers went off in 15 second increments. All around me was the usual smack talk of triathlon, how fast I did that, how poorly trained I am, etc etc. Outer voices. My inner voice was calm and quiet, no obvious anxiety. Foreshadowing...
My swim went great! I put 6:15 in as my estimated time. The swim was serpentine, a full lap in each lane then duck under line. I streamlined off the wall like SO suggested, stayed pretty calm and didn't have that moment of 'water panic' I sometimes get in an effort, and according to SO I passed a few people but I don't remember when or how many. I was also concerned at one point in lap 4 that I could mess up the lane changes. But happy to know that if I did it right I wouldn't have to wonder about my lap counts.
Hit the final wall, up and out, towards TG who was manning the swim exit. I think she had maracas? SO said I didn't look like I was running normally here, limping or in pain. I don't distinctly remember, but that's important to look into and follow up on.
Run to Puppy, quick T1 with no issue, and off to the course -- a 3 loop HillzFest that I didn't take the time to preview, so I was going in cold. First stretch flat, so a perfect warm up to get cycling legs on. Then a sweeping right into the hills, a few curves, major downhill and uphill, curves, then more hills. A quick almost-4 mile loop. DC was out with his camera, LC and her daughter K near the end of the loop.
Second loop -- a few things happened. I knew where to grab a drink, so I started hydrating. I was more confident on the descents and took advantage of them. Was passed by IT and TB. The sun came out from the clouds and the heat started increasing.
But after the major hill I started having some substantial chest pain. A pressure type of pain, like a squeeze or a weight on my sternum. My forearms ached too, both sides. But no dizziness, numbness, faint headed, black-out feelings. Noticed it after a major climb. Didn't abate when I coasted on downhill, but these were kinda short for a full recovery. Differentials - cardiac, anxiety, tight grip on handlebars, referred pain from back. I wondered what to do. If I stop and tell someone, that's good because that at least someone knows in the event that I do pass out, but otherwise they can't do anything for me. If I told a race volunteer/official, they'd pull me off the course. (I laughed about this as I biked by the Fenton Fire station). So I tried to decrease my effort to test, not sure I really felt any better. Hoo boy.
Third loop still pained, and still trying to rein in my effort. Chimp brain was on the reins, I guess you could say! Third loop done and off to a fast T2 and a quick run start.
The run went across the parking lot then into a paved park trail, starting off with a curvy downhill in the trees. Then up up up, brief flat loop, more up, then parking lot until back to the finish/lap split. It was here on the loops that I saw friends and got cheered on. I felt sooooo slow, and walked the uphills both for my hip and my chest. In all honesty, I was moving as fast as I reasonably could with the go-go-go chimp brain. Being only a mile or so, the run loops went by fast.
Earlier I told myself that if I was good up to the third loop, that I could open it up and rock out the 3rd loop. Eh, I was good, not good enough maybe, and had little left to rock with! But I had a good 3rd loop, no regrets about the walking. I confess my run form was not strong, whether I can blame the hills or my over-exertion, can't say. I finished strong and happy!! Thought about doing the chicken dance, but when I actually crossed I was too winded to remember.
Hug to Marian, medal from Don, high fives to club, find SO (thanks for the water, otherwise I wouldn't drink any!), and walking. I recovered in about 20 mins and joked about wanting to run more. Focused on drinking, even tried eating, all good. Checked my results -- 2nd in AG!! Showered, changed clothes, took bike back to truck, back to club tent, and awards. Winner of a morning! Wish I had time to join IT and BE at First Watch, but off to work instead.
Post race - tired but no specific hip or back pain. But some back pain carrying in gear a few hours later after work. This led me to think about the possibility of referred pain. The chest pain continued overnight, but I couldn't pinpoint anything. Pushups, deep breaths, specific movement -- nothing reliably triggered it. ??
Some other funny random thoughts. I downloaded a Garmin triathlon widget but screwed it up in the bike, eventually shut it off so I'd quit thinking on it. In setting up transition I went as if to put my helmet on the aerobars. I'm sure I'll come up with more.
Yeah, MORE PLEASE!
NUMERICS: 5:45 excluding bike commute
SWIM 2400 yards
BIKE 32.3 miles
RUN 15.6 miles, all high intensity
BIKE COMMUTE 43.4 miles
Saturday, August 25, 2018
Songlist: U2 The Troubles
Somebody stepped inside your soul
Somebody stepped inside your soul
Little by little they robbed and stole
Till someone else was in control
Somebody stepped inside your soul
Little by little they robbed and stole
Till someone else was in control
You think it’s easier
To put your finger on the trouble
When the trouble is you
And you think it’s easier
To know your own tricks
Well, it’s the hardest thing you’ll ever do
To put your finger on the trouble
When the trouble is you
And you think it’s easier
To know your own tricks
Well, it’s the hardest thing you’ll ever do
I have a will for survival
So you can hurt me
And then hurt me some more
I can live with denial
But you’re not my troubles anymore
So you can hurt me
And then hurt me some more
I can live with denial
But you’re not my troubles anymore
Chorus, repeats
You think it’s easier
To give up on the trouble
If the trouble is destroying you
And you think it’s easier
But before you throw me a rope
It was the one thing I could hold on to
To give up on the trouble
If the trouble is destroying you
And you think it’s easier
But before you throw me a rope
It was the one thing I could hold on to
Pre race taper, haha
Friday full rest, not even bike commute
Saturday BIKE COMMUTE 9.4 miles
My back was still messed up. Friday was a long day wondering about it. Worrying even. I just wanted to take weight off it, the only weight being my shoulders and head, I guess. There was a strong urge to roll it, bend, press into objects like a massage. It was a tight tingling squeezing discomfort. Again, no pain or numbness or tingling.
I wanted to swim, but I wonder if swimming was contributing?
Saturday I rode to work, that was it. And packed!
Saturday BIKE COMMUTE 9.4 miles
My back was still messed up. Friday was a long day wondering about it. Worrying even. I just wanted to take weight off it, the only weight being my shoulders and head, I guess. There was a strong urge to roll it, bend, press into objects like a massage. It was a tight tingling squeezing discomfort. Again, no pain or numbness or tingling.
I wanted to swim, but I wonder if swimming was contributing?
Saturday I rode to work, that was it. And packed!
Thursday, August 23, 2018
Time to go 10K shopping
RUN 6.6 miles in 56:57 for an 8:38 pace
BIKE COMMUTE 9.4 miles
Here's an interesting finding -- today's FP loop was done faster than my recent 10K PR of 54:32 at an 8:46 pace. Granted, my new pace would only shave off less than a minute (yes I did the calculations). But -- sounds like an easy PR! I found a few options, but will wait to see if I'm doing the Eclipse Half Mary in Sept.
Perfect running today. Weather, friends, park, energy, couldn't have improved on anything. BE and I slowly pulled away from the group on Skinker Hill, and we didn't see them again until the visitor's center. The run felt great for me until about mile 5, at which my outer quad muscles just above the knee started to ache, more so on the right side but it was bilateral. At the 6 mile I said I needed to slow just a bit to get my form back, but in reality didn't slow all that much. I'm still working on being able to hold my form consistently. But I can really feel the difference when I fix it!
When we finished, I realized that I ran the loop faster than the United Way 10K a month ago! And admitted that I should sign up BE to pace me, haha!
BUT -- gotta note this here -- my upper back is still bothering me. It was yesterday too, but I tend to ignore stuff like that until it becomes a trend or repeats. It's the back between the shoulder blades, it feels like it wants to spasm, like I need to roll it, like it's got voltage running through it. No tingling, or pain. But sometimes it radiates through the ribs and I can feel a squeezing feeling in my chest. Is that the anxiety of having back discomfort? Or a radiating effect?
It was bad biking into work, bad on/off during work, and now I'm getting ready to ride home again. Is this a mental trick, like a taper pain ahead of the race? Don't think so, but it's crossed my mind. Might skip the swim tomorrow, like I skipped over it today. Just rest it. And see what happens.
BIKE COMMUTE 9.4 miles
Here's an interesting finding -- today's FP loop was done faster than my recent 10K PR of 54:32 at an 8:46 pace. Granted, my new pace would only shave off less than a minute (yes I did the calculations). But -- sounds like an easy PR! I found a few options, but will wait to see if I'm doing the Eclipse Half Mary in Sept.
Perfect running today. Weather, friends, park, energy, couldn't have improved on anything. BE and I slowly pulled away from the group on Skinker Hill, and we didn't see them again until the visitor's center. The run felt great for me until about mile 5, at which my outer quad muscles just above the knee started to ache, more so on the right side but it was bilateral. At the 6 mile I said I needed to slow just a bit to get my form back, but in reality didn't slow all that much. I'm still working on being able to hold my form consistently. But I can really feel the difference when I fix it!
When we finished, I realized that I ran the loop faster than the United Way 10K a month ago! And admitted that I should sign up BE to pace me, haha!
BUT -- gotta note this here -- my upper back is still bothering me. It was yesterday too, but I tend to ignore stuff like that until it becomes a trend or repeats. It's the back between the shoulder blades, it feels like it wants to spasm, like I need to roll it, like it's got voltage running through it. No tingling, or pain. But sometimes it radiates through the ribs and I can feel a squeezing feeling in my chest. Is that the anxiety of having back discomfort? Or a radiating effect?
It was bad biking into work, bad on/off during work, and now I'm getting ready to ride home again. Is this a mental trick, like a taper pain ahead of the race? Don't think so, but it's crossed my mind. Might skip the swim tomorrow, like I skipped over it today. Just rest it. And see what happens.
Wednesday, August 22, 2018
Registered for Sunset Hills
SWIM 2100 yards in abt 62 mins
BIKE COMMUTE 9.4 miles
When I struggle to make a decision I like to list the pros and cons of my choices. I'm in stupid doubt about this Sunday's Sunset Hills triathlon. Why? Cuz I'm stupid. lol
Pros:
1. I said I wanted to do it, said I'd do it, want to do it.
2. It will break the seal, and once I get over this novice fear more races won't be so intimidating
3. It's a full moon at 6:56am, race starts at 7am. Yeah, really, I count this as a Pro.
Cons:
1. I'm going to be disappointed with my time and feeling of inexperience
2. I could over-race and injure the hip
3. I'm going to feel dumb and slow
Solutions for the cons:
1. It's Bee 2.0 time, and this is a chance to set a low benchmark to blow away in the next race
2. Follow JH's plan of easy swim and bike, then be fresh and ready to run
3. Not the first time for this, won't be the last, whether or not you do this race
The Pros obviously win. And I have more I could add.
4. My friends IT and BE will be there
5. I love triathlons, it's been 4 years, let's get to it!
6. All that swimming past few weeks gotta be put to use
Speaking of swimming, today was Guppy Challenge Week 1 Workout 4. I think I've done this one before? If I did, this time at least was no PullShit.
4x50 easy, 4x100 1arm drill with paddles, 4x50 pull
2x [200S 50K, 150S 50K, 100S 50K]
200 easy, I did pull
Happy to say I got up early as planned and that my YMCA was re-opened after cleaning and maintenance. Usually I'd bike to the Y later in the morning, using that as my "long commute" excuse. But I discovered last week, in having to drive to Carondelet, that this 5:15 am leave to drive to pool schedule works better. I'm home before 730, walk dog, out the door and on time to bike to work.
The swim was great, like I said no PullShit. I focused on wide entry, rolling to each side. Didn't feel as good as it could. I paused when I needed to to reset my form.
Later in the day, my back was tired and tight. Not sure what that means. I used the right muscles? The wrong muscles?
BIKE COMMUTE 9.4 miles
When I struggle to make a decision I like to list the pros and cons of my choices. I'm in stupid doubt about this Sunday's Sunset Hills triathlon. Why? Cuz I'm stupid. lol
Pros:
1. I said I wanted to do it, said I'd do it, want to do it.
2. It will break the seal, and once I get over this novice fear more races won't be so intimidating
3. It's a full moon at 6:56am, race starts at 7am. Yeah, really, I count this as a Pro.
Cons:
1. I'm going to be disappointed with my time and feeling of inexperience
2. I could over-race and injure the hip
3. I'm going to feel dumb and slow
Solutions for the cons:
1. It's Bee 2.0 time, and this is a chance to set a low benchmark to blow away in the next race
2. Follow JH's plan of easy swim and bike, then be fresh and ready to run
3. Not the first time for this, won't be the last, whether or not you do this race
The Pros obviously win. And I have more I could add.
4. My friends IT and BE will be there
5. I love triathlons, it's been 4 years, let's get to it!
6. All that swimming past few weeks gotta be put to use
Speaking of swimming, today was Guppy Challenge Week 1 Workout 4. I think I've done this one before? If I did, this time at least was no PullShit.
4x50 easy, 4x100 1arm drill with paddles, 4x50 pull
2x [200S 50K, 150S 50K, 100S 50K]
200 easy, I did pull
Happy to say I got up early as planned and that my YMCA was re-opened after cleaning and maintenance. Usually I'd bike to the Y later in the morning, using that as my "long commute" excuse. But I discovered last week, in having to drive to Carondelet, that this 5:15 am leave to drive to pool schedule works better. I'm home before 730, walk dog, out the door and on time to bike to work.
The swim was great, like I said no PullShit. I focused on wide entry, rolling to each side. Didn't feel as good as it could. I paused when I needed to to reset my form.
Later in the day, my back was tired and tight. Not sure what that means. I used the right muscles? The wrong muscles?
Tuesday, August 21, 2018
Outrun the devil on your shoulder. Better yet - punch him.
RUN 4.3 miles in 30 mins, total 6 miles covered in 61 mins. 4x1000s
BIKE COMMUTE 5.8 miles
PT with JH
BE came up with this session yesterday at the end of the ride: 1000, 1000, 400, 200, 1000, 1000. With a walked 200 between each segment for rest.
As per usual, the negative voice in my head tried to say I couldn't run these 1000s, it was too much, it would hurt, I'd be slow, blah blah fucking blah. I mentioned this to BE, wondered if everyone has this voice or just me or ...? It's like an angel or devil on my shoulder that I want to punch.
We had the track to ourselves the entire time, and a fine misting of rain at the very beginning. So ideal conditions to run and watch the sun rise up behind the clouds.
First 1000 in 4:54 (6:58m/m), then 4:30 (6:34m/m), the 400 in 1:38 (5:50m/m), the 200 in 41 seconds (5:07m/m!), the 3rd 1000 I don't have a split for, and the last 1000 in 4:24 (6:11m/m!).
Holy crap! No wonder my 5K rocked. It's interesting to look back -- my first timed mile at the beginning of my 'career', which would have been about 2006, was 7:34. I improved to 6:23, then I think my PR is 6:18 or along those lines. SO ran the MM in 5:30-something. People run marathon's at 5 m/m. I just like comparing I guess, and thinking that my 200 at 5:07, which feels terribly fast for me, isn't really all that fast.
Then PT with JH. I happily reported in on my 'new' 5k PR, and meant to ask about Sunset Hills Tri this Sunday but forgot. I'm still not registered!? I have so many doubts to consider, all of them dumb. The real issue it that I won't be fast like I used to be, I'll be novice-like in feel and practice. Those are dumb.
Seriously, you did the 10K on July 4th with TH to shake out the feeling of racing. That's what this would be. Just DO the race, don't RACE the race.
Seriously, punch that fucking devil feeding you this shit and sign the fuck up.
BIKE COMMUTE 5.8 miles
PT with JH
BE came up with this session yesterday at the end of the ride: 1000, 1000, 400, 200, 1000, 1000. With a walked 200 between each segment for rest.
As per usual, the negative voice in my head tried to say I couldn't run these 1000s, it was too much, it would hurt, I'd be slow, blah blah fucking blah. I mentioned this to BE, wondered if everyone has this voice or just me or ...? It's like an angel or devil on my shoulder that I want to punch.
We had the track to ourselves the entire time, and a fine misting of rain at the very beginning. So ideal conditions to run and watch the sun rise up behind the clouds.
First 1000 in 4:54 (6:58m/m), then 4:30 (6:34m/m), the 400 in 1:38 (5:50m/m), the 200 in 41 seconds (5:07m/m!), the 3rd 1000 I don't have a split for, and the last 1000 in 4:24 (6:11m/m!).
Holy crap! No wonder my 5K rocked. It's interesting to look back -- my first timed mile at the beginning of my 'career', which would have been about 2006, was 7:34. I improved to 6:23, then I think my PR is 6:18 or along those lines. SO ran the MM in 5:30-something. People run marathon's at 5 m/m. I just like comparing I guess, and thinking that my 200 at 5:07, which feels terribly fast for me, isn't really all that fast.
Then PT with JH. I happily reported in on my 'new' 5k PR, and meant to ask about Sunset Hills Tri this Sunday but forgot. I'm still not registered!? I have so many doubts to consider, all of them dumb. The real issue it that I won't be fast like I used to be, I'll be novice-like in feel and practice. Those are dumb.
Seriously, you did the 10K on July 4th with TH to shake out the feeling of racing. That's what this would be. Just DO the race, don't RACE the race.
Seriously, punch that fucking devil feeding you this shit and sign the fuck up.
Monday, August 20, 2018
A nympho, a lesbian, and a coward walk into a room...
BIKE 20.6 miles in 1:20
BIKE COMMUTE 9.4 miles
Yes, I tool around after the TGP ride to get to 20.6, so that my commute brings me up to an even 30 miles.
The delayed sunrise is noticeable now, I wore my headlight until the end of our first loop. Soon we will have to delay and/or shorten our session. Then soon race season is over and the impetus to do these gets lost. Until then, we ride. To Ruin, and the World's Ending, haha.
First loop was 16:46, 2nd 6:06, 3rd 16:16. BE attended theater productions last week from Thurs through Sunday, and he relayed each one through our loops. The first was a play in which 3 people (see post title) are escorted into a room that is their hell. And each wants something from the other -- the (female) nympho wants the deserting soldier to love her, the soldier wants forgiveness for his actions, and the lesbian wants the nympho to love her. I might read more about this, interesting, and I think I missed some points of explanation in my efforts to keep up.
And I got to tell BE about my 5K, he rightfully credited our Tuesday speedworks :)
Gotta be careful on what you type into the Googler at work, lol, found the play I think: No Exit by Jean Paul Sartre. Yeah, there's a lot more than just the title!!
BIKE COMMUTE 9.4 miles
Yes, I tool around after the TGP ride to get to 20.6, so that my commute brings me up to an even 30 miles.
The delayed sunrise is noticeable now, I wore my headlight until the end of our first loop. Soon we will have to delay and/or shorten our session. Then soon race season is over and the impetus to do these gets lost. Until then, we ride. To Ruin, and the World's Ending, haha.
First loop was 16:46, 2nd 6:06, 3rd 16:16. BE attended theater productions last week from Thurs through Sunday, and he relayed each one through our loops. The first was a play in which 3 people (see post title) are escorted into a room that is their hell. And each wants something from the other -- the (female) nympho wants the deserting soldier to love her, the soldier wants forgiveness for his actions, and the lesbian wants the nympho to love her. I might read more about this, interesting, and I think I missed some points of explanation in my efforts to keep up.
And I got to tell BE about my 5K, he rightfully credited our Tuesday speedworks :)
Gotta be careful on what you type into the Googler at work, lol, found the play I think: No Exit by Jean Paul Sartre. Yeah, there's a lot more than just the title!!
Sunday, August 19, 2018
Sunday a Day of Rest
Spent the morning with little chores and watching my caterpillars. Spend most of the day at work running PCRs. I'm wiped from yesterday, didn't sleep great and kept waking up. But today no specific pains or symptoms or problems. Great news!
NUMERICS 6h hours, no including bike commute
SWIM 6000 yards!
BIKE 20.7 miles, the Monday ride only
RUN 13.2 miles, a low number but each of the three runs was high intensity
BIKE COMMUTE 43.4 miles
NUMERICS 6h hours, no including bike commute
SWIM 6000 yards!
BIKE 20.7 miles, the Monday ride only
RUN 13.2 miles, a low number but each of the three runs was high intensity
BIKE COMMUTE 43.4 miles
Saturday, August 18, 2018
Kimmswick 5K!!
RUN 3.1 miles in 22:44 for a 7:20 m/m pace
OA 7th out of 213
AG 2nd out of 57
SWIM 600 yards with some extra
A Bee 2.0 PR, which is only 1 mind and 40 seconds off my previous PR of 21:05. YAY!
SO found this race and wanted the apple pies awarded at the end. Big 10 pound Mile High Levee Pie for the OA's, smaller versions for the AG 1st place, and mini pies for the 2nd and 3rd AGs. The course wound through the small town, lots of turns and two turn-arounds to disrupt the pace. A few hill pops, short inclines that shook up the pace in both up and down.
I went into this hoping to get done under 25 mins. I also went into and through this fasted on just part of a clemmie orange about an hour before the race. So a few tests here! Can I run in under 25 mins, and can I sprint fasted? And I had some left hip pain yesterday and this morning. Not pain really, an ache on the lateral area. From Thursday's run?
I stuck to JHs strategy: run beforehand to get completely warmed up, do a few spin ups to get the HR into 5K level. I started 20 mins before the start time with a walk then an easy jog. This felt soooo sluggish and I began wondering how this was gonna go. I ran the beginning and end of the course to map out some landmarks. My spin ups didn't feel all that good, I kept doing more and another and gradually things got better. But still wondering, how was this gonna go down?
I lined up at the start behind the guys looking to sprint off the line, and ahead of the people picking their playlist on their phones. Ugh. Put the phone down, or move back in the field.
The first mile had a slow uphill early, stayed strong on it, then out to the turn-around (hi SO!) and past the 1 mile sign (not a 7 mile sign as I thought earlier) at 7:17 pace. I had no good idea of where I was in the field, but I kept feeling the urge to slow down. Instead I focused on getting my form solid, focus on form, focus on form. When I did that, I could feel things get easier and faster.
Mile 2 through town and out to the next turn around, I got the impression I might have caught up to SO, haha, likely not. 2nd mile in 7:41 m/m. Really feeling the effort, but not feeling the urge to stop. It's supposed to hurt and be hard!
Mile 3 was mostly a loop through what was maybe a park, or a farm, or a combo of both. Early in this loop I passed a female that passed me earlier, the goal became to hold onto my lead. Past the horses and the river, barely saw them! Now the effort was really getting hard, still not 100% but 90% maybe? Oooh the drama as I look back. Pace was 7:25, and HR was maxed out at 180 something.
The garmin measured the last lap to the finish at 6:49! And max HR still. In the last blocks of the run I came up behind a guy in all black, slowly passed him, and encouraged him. He picked it up and we paced, he surged and I pushed to catch, then he really surged and dropped me. Whoop he really took off . High-fived and thanked me after the finish. :)
This last stretch was all-out max effort. I really had nothing left, this is a rare feeling. After the finish, I couldn't breath, SO handed me a water and pushed me to drink, but I couldn't. It took some time for me to recover, I couldn't breath or think. YES!! I kept walking, and after some time a friend from Frontrunner's found me-- KS! She told me about her femur stress fracture injury (!) and her return to running. Like me, on the return in a new form. She joined us for the lunchbox post-race meal. SO got my turkey sammie. I couldn't have eaten anything even if it was safe for me. In fact, I didn't get my appetite back for hours.
We collected our pies (KS got 1st, SO got 2nd with 20:23, I think I can catch him with some more training, hehe) and headed back to STL for a swim. I did a 600 to bring me up to 6000 for the week, He showed me the ankle drag drill and in the 2nd or 3rd try I managed to not let go before he hit the wall. First time I couldn't get my head up to breath, 2nd time I almost made it to the wall, 3rd time a success. He pushes me, I like it. Then a few rounds in the lazy river. That doesn't count as training.
I'm terribly happy with how this went. Held on to my form, hit the pace goal and more, and left nothing more I could have given at the end. WHOOP!!!
OA 7th out of 213
AG 2nd out of 57
SWIM 600 yards with some extra
A Bee 2.0 PR, which is only 1 mind and 40 seconds off my previous PR of 21:05. YAY!
SO found this race and wanted the apple pies awarded at the end. Big 10 pound Mile High Levee Pie for the OA's, smaller versions for the AG 1st place, and mini pies for the 2nd and 3rd AGs. The course wound through the small town, lots of turns and two turn-arounds to disrupt the pace. A few hill pops, short inclines that shook up the pace in both up and down.
I went into this hoping to get done under 25 mins. I also went into and through this fasted on just part of a clemmie orange about an hour before the race. So a few tests here! Can I run in under 25 mins, and can I sprint fasted? And I had some left hip pain yesterday and this morning. Not pain really, an ache on the lateral area. From Thursday's run?
I stuck to JHs strategy: run beforehand to get completely warmed up, do a few spin ups to get the HR into 5K level. I started 20 mins before the start time with a walk then an easy jog. This felt soooo sluggish and I began wondering how this was gonna go. I ran the beginning and end of the course to map out some landmarks. My spin ups didn't feel all that good, I kept doing more and another and gradually things got better. But still wondering, how was this gonna go down?
I lined up at the start behind the guys looking to sprint off the line, and ahead of the people picking their playlist on their phones. Ugh. Put the phone down, or move back in the field.
The first mile had a slow uphill early, stayed strong on it, then out to the turn-around (hi SO!) and past the 1 mile sign (not a 7 mile sign as I thought earlier) at 7:17 pace. I had no good idea of where I was in the field, but I kept feeling the urge to slow down. Instead I focused on getting my form solid, focus on form, focus on form. When I did that, I could feel things get easier and faster.
Mile 2 through town and out to the next turn around, I got the impression I might have caught up to SO, haha, likely not. 2nd mile in 7:41 m/m. Really feeling the effort, but not feeling the urge to stop. It's supposed to hurt and be hard!
Mile 3 was mostly a loop through what was maybe a park, or a farm, or a combo of both. Early in this loop I passed a female that passed me earlier, the goal became to hold onto my lead. Past the horses and the river, barely saw them! Now the effort was really getting hard, still not 100% but 90% maybe? Oooh the drama as I look back. Pace was 7:25, and HR was maxed out at 180 something.
The garmin measured the last lap to the finish at 6:49! And max HR still. In the last blocks of the run I came up behind a guy in all black, slowly passed him, and encouraged him. He picked it up and we paced, he surged and I pushed to catch, then he really surged and dropped me. Whoop he really took off . High-fived and thanked me after the finish. :)
This last stretch was all-out max effort. I really had nothing left, this is a rare feeling. After the finish, I couldn't breath, SO handed me a water and pushed me to drink, but I couldn't. It took some time for me to recover, I couldn't breath or think. YES!! I kept walking, and after some time a friend from Frontrunner's found me-- KS! She told me about her femur stress fracture injury (!) and her return to running. Like me, on the return in a new form. She joined us for the lunchbox post-race meal. SO got my turkey sammie. I couldn't have eaten anything even if it was safe for me. In fact, I didn't get my appetite back for hours.
We collected our pies (KS got 1st, SO got 2nd with 20:23, I think I can catch him with some more training, hehe) and headed back to STL for a swim. I did a 600 to bring me up to 6000 for the week, He showed me the ankle drag drill and in the 2nd or 3rd try I managed to not let go before he hit the wall. First time I couldn't get my head up to breath, 2nd time I almost made it to the wall, 3rd time a success. He pushes me, I like it. Then a few rounds in the lazy river. That doesn't count as training.
I'm terribly happy with how this went. Held on to my form, hit the pace goal and more, and left nothing more I could have given at the end. WHOOP!!!
Friday, August 17, 2018
3rd day in a row of great swims. And prolly another tomorrow!
SWIM 2000 yards in about 50 mins
BIKE COMMUTE 9.4 miles
3rd day of my Guppy Challenge, this was 1-3
4x50 free ez
4x50 pull buoy no bending
4x50 kick (put these between the 300s for a rest interval)
4x300 focus on technique
Up early and out the door again by 5:16am, wonderful morning -- warm, calm, humid from recent rains. Still dark as I left but the sky was just beginning to lighten up.
Once again in lane 3 with the snorkel guy. Didn't chat this time, but someone needs to point out his complete lack of rotation and lifted head. Not me though. Gotta sort my own swim out first.
My arms felt the burn but I never felt tired enough to stop. And I DID NOT PULL ANY OF THE 300, and that is MAJOR awesome. OK there were slow at just under 6:30 each, but I certainly wasn't hurrying or turning effectively. I just stayed focused.
5K tomorrow! Gotta look up my 5K PR. haha 21:05
And while I'm at it, yesterday IT and I were chatting about Sunset and he pointed out that he hadn't done a pool swim tri in a long time. Got me wondering about mine. Look that up too. 2009 South County YMCA, was a 50 m pool swim. Pretty close to the Sunset distances -- 400m swim, 11 mi bike and 3 mi run. Finished in 1:08:05 and if I remember correctly I was just coming out of an ankle injury and was supposed to be wearing a boot!
BIKE COMMUTE 9.4 miles
3rd day of my Guppy Challenge, this was 1-3
4x50 free ez
4x50 pull buoy no bending
4x50 kick (put these between the 300s for a rest interval)
4x300 focus on technique
Up early and out the door again by 5:16am, wonderful morning -- warm, calm, humid from recent rains. Still dark as I left but the sky was just beginning to lighten up.
Once again in lane 3 with the snorkel guy. Didn't chat this time, but someone needs to point out his complete lack of rotation and lifted head. Not me though. Gotta sort my own swim out first.
My arms felt the burn but I never felt tired enough to stop. And I DID NOT PULL ANY OF THE 300, and that is MAJOR awesome. OK there were slow at just under 6:30 each, but I certainly wasn't hurrying or turning effectively. I just stayed focused.
5K tomorrow! Gotta look up my 5K PR. haha 21:05
And while I'm at it, yesterday IT and I were chatting about Sunset and he pointed out that he hadn't done a pool swim tri in a long time. Got me wondering about mine. Look that up too. 2009 South County YMCA, was a 50 m pool swim. Pretty close to the Sunset distances -- 400m swim, 11 mi bike and 3 mi run. Finished in 1:08:05 and if I remember correctly I was just coming out of an ankle injury and was supposed to be wearing a boot!
Thursday, August 16, 2018
An SBR Day. Or rather a RSB day
RUN 6.56 miles in 61 mins
SWIM 1900 yards in about 50 mins
BIKE COMMUTE 9.4 miles
Whoop! Long morning of awesomeness. Group photo above for LC, her bday today. Miss running with her.
Perfect morning for a run, beat the heat and watched the sunrise. I waited to see if my right knee pained up in 45-50 mins, it was minimal and transient. Much better. Somewhere around mile 5 I wanted to rest, around mile 5.5 I was really wanting to, around mile 6 I gave on wanting it. I could tell IT and BE were feeling it too, told myself that it always feel hard and Suck It The Fuck Up. Done!
Then the real high point of the morning is that I actually went to the pool! On the drive to Carondelet I was tempted to stop off at multiple points: onto Jefferson from I-44, then onto Arsenal from I-55, then once I realized I'd be only halfway into the swim before 3 lanes collapsed to 1. I stuck it out and won. I had Lane #2 all to myself.
Guppy Challenge Week 1 Workout 2
6x50 free (10)
3x100 of the 1arm drills, used pull buoy
3x100 of banded ankles
5x200 free focus on technique. Left on 5' mintervals, swim about 4:15 then rest :45
I pulled #2 and #4 of the 5x200. My arms were feeling it in the beginning but as the swim progressed they gave up on wanting to quit. Felt sloppy, but I'm learning.
Then a bike commute! All fasted too, didn't eat until noon, for a 16hr.
All feels good after all this, my back is fatigued, my right quad still tender from Tuesday. BE was ribbing me about hurting after the 300s. Maybe it was Dr L or PT that left me hurting? LOL, since I hurt in both legs I'll attribute most of the pains to the 300s.
Wednesday, August 15, 2018
No PullShit swim at 5:30am
SWIM 1800 yards in ~45 mins, Guppy 1-1
BIKE COMMUTE 9.4 miles
The weather forecast for today is on/off rain all day, with thunderstorms in the morning and maybe afternoon. My oft-wrong weather app said rain at 60% by 6am, up to 90% by 7am. My alarm went off at 5am, and by 5:16-fucking-am I was in the truck and driving off to Carondelet! Holy shit! Maybe the pool won't be so crazy early in the morning?
I was happy to find that no kids were there, and my lane mate was using one of those snorkels recommended in my Guppy Challenge reading. A snorkel that goes forward in front of the face, not one of the J-shape ones that go to the side. There's a word for it, give me time...
Well after chatting about his snorkel, not like I'm going to buy one, but I'm still curious I take drop in for Guppy Challenge Week 1, Workout 1. Yes, I'm going backwards. Technically I'm in Week 4, but I was missing workouts and many of the earliest ones I only did part of the session or used a pull buoy for most of it. I've decided to go back and finish all workouts, all 8 weeks and 5 sessions/week as a challenge. What's the reward? Working on that.
6x50 free easy (10)
6x100 1arm-free-otherarm-free
6x150 focus on technique (15)
I used the pull buoy for the 1 arm drills, this pool didn't have paddles like I was using at So City. I was rolling all over the place, and I think even fishtailing. Plenty to work on here. When I did this swim a few short weeks ago, I pulled the 150s or skipped most of them. Not today. No PullShit! Haha, my new name for this.
Drive home in the rain, wondering what I'll do about the bike. I wanted to do a long commute. Maybe a trainer ride instead? Neither, as I spent much time watching my fat caterpillar eat and shit, then took photos of those lamps I want to sell, then took the dog for a wet walk, and la-dee-dee around 9am I leave for work on Puppy. I was dressed and set to ride in, so it was a bit more delay to change to rain clothes. But I wanted to ride, fuck driving I'm sick of driving!
And like BE said yesterday about his embroidered Tri Club towel (a thank you for Club volunteers) "Det finnes ikke darlig vaer, bare darlige klaer" So that entirely lacks all the additives like dots over the letters and the one-letter ae combination, and it lacks the pronunciation snap and rhyme, but it means "There's no bad weather, only bad clothing" in Norwegian. BE said it so fast all I could do was laugh. So rain or no, I biked in and was happy for it. What's a little drippy but from where the back tired picks up fresh rain?
BIKE COMMUTE 9.4 miles
The weather forecast for today is on/off rain all day, with thunderstorms in the morning and maybe afternoon. My oft-wrong weather app said rain at 60% by 6am, up to 90% by 7am. My alarm went off at 5am, and by 5:16-fucking-am I was in the truck and driving off to Carondelet! Holy shit! Maybe the pool won't be so crazy early in the morning?
I was happy to find that no kids were there, and my lane mate was using one of those snorkels recommended in my Guppy Challenge reading. A snorkel that goes forward in front of the face, not one of the J-shape ones that go to the side. There's a word for it, give me time...
Well after chatting about his snorkel, not like I'm going to buy one, but I'm still curious I take drop in for Guppy Challenge Week 1, Workout 1. Yes, I'm going backwards. Technically I'm in Week 4, but I was missing workouts and many of the earliest ones I only did part of the session or used a pull buoy for most of it. I've decided to go back and finish all workouts, all 8 weeks and 5 sessions/week as a challenge. What's the reward? Working on that.
6x50 free easy (10)
6x100 1arm-free-otherarm-free
6x150 focus on technique (15)
I used the pull buoy for the 1 arm drills, this pool didn't have paddles like I was using at So City. I was rolling all over the place, and I think even fishtailing. Plenty to work on here. When I did this swim a few short weeks ago, I pulled the 150s or skipped most of them. Not today. No PullShit! Haha, my new name for this.
Drive home in the rain, wondering what I'll do about the bike. I wanted to do a long commute. Maybe a trainer ride instead? Neither, as I spent much time watching my fat caterpillar eat and shit, then took photos of those lamps I want to sell, then took the dog for a wet walk, and la-dee-dee around 9am I leave for work on Puppy. I was dressed and set to ride in, so it was a bit more delay to change to rain clothes. But I wanted to ride, fuck driving I'm sick of driving!
And like BE said yesterday about his embroidered Tri Club towel (a thank you for Club volunteers) "Det finnes ikke darlig vaer, bare darlige klaer" So that entirely lacks all the additives like dots over the letters and the one-letter ae combination, and it lacks the pronunciation snap and rhyme, but it means "There's no bad weather, only bad clothing" in Norwegian. BE said it so fast all I could do was laugh. So rain or no, I biked in and was happy for it. What's a little drippy but from where the back tired picks up fresh rain?
Tuesday, August 14, 2018
Alberto's 300s
RUN about 2.2 miles in ?, total 3.6 miles in 36 mins
Dr L appt
PT with JH
Yesterday after the ride BE suggested 300s. I googled for a track session of that distance and came across Alberto Salazar's 300s workout. Supposed to be different enough from a 400 and yet tougher. AS does 7 reps of 300 run/300 jog, we modified to 300 run and 100 walk rest. And for some spice we threw in a 200 and a 100 after the 4th rep. Because we're spicy.
As per my usual I came into this workout thinking "oh woe is fucking me, I'm too tired/lazy/sore/hungry/full/thirsty/sad/what-fucking-ever to do this workout". And as per my usual I straighten up and fly right, only to look back and wonder WTF I was thinking beforehand. The mind can be a dangerous place.
The first one was rough, aren't they all? But then by the second and third we settled into an awesome 71-74 second/300m run. I was in lane 3, the Garmin clocked that as 0.21 miles in 3:04 is, around the 5:30 m/m pace! The Garmin was squawking about a low battery and this caused me to miss a few intervals, but I did capture my 100 time as 19 seconds, give or take on the distance as we were running line to line. Yowza!
By the last 300, we were both wiped. And happily on that last one I was able to keep up with BE in the interval. I was tired the rest of the day from this. Happily.
No swim today, no time to get to a pool then to Dr L on time.
Report in for Dr L - right knee pain! He explained that I had a quad muscle (vas-something...) that was taking on extra load and pulling on knee tissues. With words like "oh yeah" and "that's awful" he scraped and worked and warned me there would be bruises. Yup. I'm bruised. And I can feel the quad muscle, sore but not in pain. Also some neck work, right and left sides, not as sore there.
Then off to JH. Lots of lateral squats, oooooh those wear me down in a good way :)
Both Dr L and JH are OK with the 5K and the Sunset Hills Tri. For the 5K JH suggested making sure I'm fully warmed up before starting. And for the Tri, take it easier on the swim and bike so the run can be in good form and strong. Yes!
Dr L appt
PT with JH
Yesterday after the ride BE suggested 300s. I googled for a track session of that distance and came across Alberto Salazar's 300s workout. Supposed to be different enough from a 400 and yet tougher. AS does 7 reps of 300 run/300 jog, we modified to 300 run and 100 walk rest. And for some spice we threw in a 200 and a 100 after the 4th rep. Because we're spicy.As per my usual I came into this workout thinking "oh woe is fucking me, I'm too tired/lazy/sore/hungry/full/thirsty/sad/what-fucking-ever to do this workout". And as per my usual I straighten up and fly right, only to look back and wonder WTF I was thinking beforehand. The mind can be a dangerous place.
The first one was rough, aren't they all? But then by the second and third we settled into an awesome 71-74 second/300m run. I was in lane 3, the Garmin clocked that as 0.21 miles in 3:04 is, around the 5:30 m/m pace! The Garmin was squawking about a low battery and this caused me to miss a few intervals, but I did capture my 100 time as 19 seconds, give or take on the distance as we were running line to line. Yowza!
By the last 300, we were both wiped. And happily on that last one I was able to keep up with BE in the interval. I was tired the rest of the day from this. Happily.
No swim today, no time to get to a pool then to Dr L on time.
Report in for Dr L - right knee pain! He explained that I had a quad muscle (vas-something...) that was taking on extra load and pulling on knee tissues. With words like "oh yeah" and "that's awful" he scraped and worked and warned me there would be bruises. Yup. I'm bruised. And I can feel the quad muscle, sore but not in pain. Also some neck work, right and left sides, not as sore there.
Then off to JH. Lots of lateral squats, oooooh those wear me down in a good way :)
Both Dr L and JH are OK with the 5K and the Sunset Hills Tri. For the 5K JH suggested making sure I'm fully warmed up before starting. And for the Tri, take it easier on the swim and bike so the run can be in good form and strong. Yes!
Monday, August 13, 2018
TGP times 3 minus 3
BIKE 20.7 miles in 1:23
BIKE COMMUTE 9.4 miles
Three intervals: 17 mins, 16:28 mins, and 15:46 mins!
The Tower Grove Criterium was Saturday and as promised the 3 speed bumps were removed on the southern leg of the course. But not from the northern leg, but we'll take what we get. And hope that the park really doesn't plan on putting them back in, as I heard on Saturday at Babler.
The sunrise is steadily getting later, another few weeks and we might have to delay or shorten the ride to account for darkness. Heck, a few more weeks and it's the end of the season. Hoooo just realized that.
There was a pretty silver fog in the park, especially in the low grassy areas, as we started. The first loops BE recounted his weekend trip with his dad to Omaha and SD, the second loop we debated Subarus and whether there as a car with advertising targeted to gay men; Grosse Point Blank movie and Minnie Driver (which is what BE remembered from the movie, lol, I take me some JC to look at, nothing more than looking thank you). Saw Thursday running buddy Sara on her run, saw the portopotties left still from the race, saw the sun rise golden over the trees.
Third loop....ooohh this was a non-conversational pace with BE pulled out ahead of me, I huffed and I puffed and wheeeeeeeee crossed the finish line crack 45 seconds faster than loop #2. YAY!
In this third interval, I started having doubts about my training for the Sunset Hills Tri in just... 13 days. If a 4.7 mile interval wears me out...? But I will have tapered, no 8 mile run the day before..? But still, why the doubts. Just do it and have fun. Gotta let go of the expectations from race seasons past.
And I'm so happy to have Puppy back for my commute.
BIKE COMMUTE 9.4 miles
Three intervals: 17 mins, 16:28 mins, and 15:46 mins!
The Tower Grove Criterium was Saturday and as promised the 3 speed bumps were removed on the southern leg of the course. But not from the northern leg, but we'll take what we get. And hope that the park really doesn't plan on putting them back in, as I heard on Saturday at Babler.
The sunrise is steadily getting later, another few weeks and we might have to delay or shorten the ride to account for darkness. Heck, a few more weeks and it's the end of the season. Hoooo just realized that.
There was a pretty silver fog in the park, especially in the low grassy areas, as we started. The first loops BE recounted his weekend trip with his dad to Omaha and SD, the second loop we debated Subarus and whether there as a car with advertising targeted to gay men; Grosse Point Blank movie and Minnie Driver (which is what BE remembered from the movie, lol, I take me some JC to look at, nothing more than looking thank you). Saw Thursday running buddy Sara on her run, saw the portopotties left still from the race, saw the sun rise golden over the trees.
Third loop....ooohh this was a non-conversational pace with BE pulled out ahead of me, I huffed and I puffed and wheeeeeeeee crossed the finish line crack 45 seconds faster than loop #2. YAY!
In this third interval, I started having doubts about my training for the Sunset Hills Tri in just... 13 days. If a 4.7 mile interval wears me out...? But I will have tapered, no 8 mile run the day before..? But still, why the doubts. Just do it and have fun. Gotta let go of the expectations from race seasons past.
And I'm so happy to have Puppy back for my commute.
Sunday, August 12, 2018
MoBot Loop
RUN 8 miles in 1:20 ave 10m/m, some walking
Sunday FunDay RunDay :)
I was going to run to work but got worried that after a few hours at work I wouldn't feel like running home, and it would turn into a slog. I don't need a slog. So I opted for a MoBot loop, and I think this is the first time on this route since surgery.
I went out the door without water, telling myself 'fuck it, I don't feel like carrying it', but maybe in the end I should have. My HR climbed steadily from 150's to 170's, cadence stayed steady around 170, and pace slowed as I walked more. Either way, all felt good, just some right knee pain again and some right-side thoracic muscle ache and twitchyness. And I call that "all felt good". HA!
NUMERICS 6 hours and 40 mins
SWIM 5228 yards
BIKE 16.4 miles
RUN 19.7 miles
BIKE COMMUTE zero as Puppy was in the shop all week.
Sunday FunDay RunDay :)
I was going to run to work but got worried that after a few hours at work I wouldn't feel like running home, and it would turn into a slog. I don't need a slog. So I opted for a MoBot loop, and I think this is the first time on this route since surgery.
I went out the door without water, telling myself 'fuck it, I don't feel like carrying it', but maybe in the end I should have. My HR climbed steadily from 150's to 170's, cadence stayed steady around 170, and pace slowed as I walked more. Either way, all felt good, just some right knee pain again and some right-side thoracic muscle ache and twitchyness. And I call that "all felt good". HA!
NUMERICS 6 hours and 40 mins
SWIM 5228 yards
BIKE 16.4 miles
RUN 19.7 miles
BIKE COMMUTE zero as Puppy was in the shop all week.
Saturday, August 11, 2018
Babler and Carondelet Swim
BIKE 7 miles? at babler for the TT
BIKE 5 and 4.2 miles to/from pool
SWIM 50 mins and 2000 yards
Up early to meet with SO for his race a Babler TT, 4 miles of the park starting with a downhill northward up the middle of the loops then back uphill on the western edge. A "really good time" described as under 10 mins, damn that's fast on those hills.
I rode Puppy around, playing with the new drive chain and finding it to be much improved from before the repairs. Not perfect yet.... but I'm going to keep playing. Maybe it's just me.
Once done (9:47 was the time I caught, still awaiting results) he did a run on the eastern edge of the park while I rode and muled water. I wanted to run, but wasn't sure of my ability on the hills and didn't want to slow him down. Besides, I wanted a long run tomorrow as that would benefit me more. Then 2 or 3 loops on the Kwood lazy river :) Then home.
Once home, got some food (17 hours fast!), then biked to Carondelet pool, 5 miles with a missed turn but quick and easy. As usual, the pool is nice and new but NUTSO. 6-8 swimmers in 3 lanes but I was the only "swimmer". First I get in the middle lane with a kid swimming, he was swimming to one side and acknowledged me. But in my first lap I hit into another kid, I stop to make sure he's OK. Yup, onward. A lap later I hit another kid. The guy in the 1st lane invites me over, and I play nice saying "I don't want to punch a kid while swimming..." but in reality I did, haha.
So back to my workout along the wall, sharing with the guy who had his dreads piled into a tall swim cap and some webby-feel fins, he was aqua jogging I think. My workout was drills then 400 300 200 100, and I'm proud to say I did NOT pull them!! This was Guppy 3-4, 2000 yards. Still working on not fishtailing, long hull, and log rolling.
BIKE 5 and 4.2 miles to/from pool
SWIM 50 mins and 2000 yards
Up early to meet with SO for his race a Babler TT, 4 miles of the park starting with a downhill northward up the middle of the loops then back uphill on the western edge. A "really good time" described as under 10 mins, damn that's fast on those hills.
I rode Puppy around, playing with the new drive chain and finding it to be much improved from before the repairs. Not perfect yet.... but I'm going to keep playing. Maybe it's just me.
Once done (9:47 was the time I caught, still awaiting results) he did a run on the eastern edge of the park while I rode and muled water. I wanted to run, but wasn't sure of my ability on the hills and didn't want to slow him down. Besides, I wanted a long run tomorrow as that would benefit me more. Then 2 or 3 loops on the Kwood lazy river :) Then home.
Once home, got some food (17 hours fast!), then biked to Carondelet pool, 5 miles with a missed turn but quick and easy. As usual, the pool is nice and new but NUTSO. 6-8 swimmers in 3 lanes but I was the only "swimmer". First I get in the middle lane with a kid swimming, he was swimming to one side and acknowledged me. But in my first lap I hit into another kid, I stop to make sure he's OK. Yup, onward. A lap later I hit another kid. The guy in the 1st lane invites me over, and I play nice saying "I don't want to punch a kid while swimming..." but in reality I did, haha.
So back to my workout along the wall, sharing with the guy who had his dreads piled into a tall swim cap and some webby-feel fins, he was aqua jogging I think. My workout was drills then 400 300 200 100, and I'm proud to say I did NOT pull them!! This was Guppy 3-4, 2000 yards. Still working on not fishtailing, long hull, and log rolling.
Friday, August 10, 2018
Last week rained out, this time laned out
SWIM 300 meters (yes, meters) in about 8 mins
PT with JH
SWIM .....? more?
My usual pool closed last night for its annual maintenance. I asked Anton if he knew how long it took to drain the pool, he didn't. So I schemed and planned and listed other pools and hours. Decided that the Mid County pool in B-wood is my next best option. 5 lanes between 5 and 8am and it's different to swim in a meter pool.
So instead of up and at 'em at 530, I slept in until 6am. Then some stomach upset (still off balance from the past week, travel maybe?). Then I didn't get out the door until after 730, had to buy gas...drive out...Ugh, don't get there until 8am.
I walk in the door and say "I'm from So City Y...", attendant says to scan my card, I beep in, and he says "You're from Mid County too". Aww I like that.
I swam in this pool a few years ago with PS's IronBrick group, and had fun remembering where to park and walk as I did it. Got to the pool, asked a swimmer if I could share, and she pointed out that we'll get kicked out in 5 mins for the lane change. Say what?! Yup, according to the dry erase board, the pool changes lane configs at 830 today. Well Fuck Me. I was running late, I had to be out of the pool by 845, and so I didn't get more than 8 mins in. Fuck Me.
On one hand I'm happy I swam. On the other hand, this is the second swim this week interrupted (the other was Tuesday's swim cancelled for t-storms).
Off to PT with JH, who asked about my next appt with Dr L, asked how my neck was doing. I said I went from zero swims per week to 4 swims per week and was feeling the not-unexpected neck and back tightness. He joked that Dr L probably calls the Y to shut the pool down for my benefit. LOL.
So I say I'm gonna finish this swim tonight. But Oh Man I know better. I need a carrot /reward to get me there!
PT with JH
SWIM .....? more?
My usual pool closed last night for its annual maintenance. I asked Anton if he knew how long it took to drain the pool, he didn't. So I schemed and planned and listed other pools and hours. Decided that the Mid County pool in B-wood is my next best option. 5 lanes between 5 and 8am and it's different to swim in a meter pool.
So instead of up and at 'em at 530, I slept in until 6am. Then some stomach upset (still off balance from the past week, travel maybe?). Then I didn't get out the door until after 730, had to buy gas...drive out...Ugh, don't get there until 8am.
I walk in the door and say "I'm from So City Y...", attendant says to scan my card, I beep in, and he says "You're from Mid County too". Aww I like that.
I swam in this pool a few years ago with PS's IronBrick group, and had fun remembering where to park and walk as I did it. Got to the pool, asked a swimmer if I could share, and she pointed out that we'll get kicked out in 5 mins for the lane change. Say what?! Yup, according to the dry erase board, the pool changes lane configs at 830 today. Well Fuck Me. I was running late, I had to be out of the pool by 845, and so I didn't get more than 8 mins in. Fuck Me.
On one hand I'm happy I swam. On the other hand, this is the second swim this week interrupted (the other was Tuesday's swim cancelled for t-storms).
Off to PT with JH, who asked about my next appt with Dr L, asked how my neck was doing. I said I went from zero swims per week to 4 swims per week and was feeling the not-unexpected neck and back tightness. He joked that Dr L probably calls the Y to shut the pool down for my benefit. LOL.
So I say I'm gonna finish this swim tonight. But Oh Man I know better. I need a carrot /reward to get me there!
Thursday, August 9, 2018
Loop with EW, then right into swim
RUN 6.5 miles in about 63 mins
SWIM 2000 yards in about 55 mins
EW was at today's run! I haven't seen her since.... last year? Since then she's been married, so we had lots of changes and updates to talk about. She hasn't been running as much I guess -- she said this was the longest she'd run in a long time. So I happily hung back with her to chat, with IT and EW's friend Tony behind us. Felt good to run an easier loop, felt good to know I could go faster, felt good to chat.
Something bit my leg in the NE corner in the pond and bridge section. Left a welt and a mark!
When straight from run to swim, in what I hope can become a habit. But I didn't get home until almost 9am and that puts me in a late morning. Gotta work on that.
The swim was great, some arm fatigue but as the pace above shows I took my time. Working on the "log roll" feeling, the idea that I need to roll more to breath. And that's why I don't find air on the left side, I'm not rolling over. Working on it.
The swim drills had the "banded ankles", I put the pull buoy at the ankles and got the face-down feeling again. I'm trying to feel the fishtail feeling that comes from bending while breathing instead of rolling. Hard to describe, but I don't feel the fishtail? But I feel the bend, so that's a start.
They drain the pool tonight!! And it won't open again until Monday the 19th. Tomorrow I'm planning a swim, Brentwood? And I need a really good carrot to keep me swimming next week.
And I need to register for Sunset Tri!
SWIM 2000 yards in about 55 mins
EW was at today's run! I haven't seen her since.... last year? Since then she's been married, so we had lots of changes and updates to talk about. She hasn't been running as much I guess -- she said this was the longest she'd run in a long time. So I happily hung back with her to chat, with IT and EW's friend Tony behind us. Felt good to run an easier loop, felt good to know I could go faster, felt good to chat.
Something bit my leg in the NE corner in the pond and bridge section. Left a welt and a mark!
When straight from run to swim, in what I hope can become a habit. But I didn't get home until almost 9am and that puts me in a late morning. Gotta work on that.
The swim was great, some arm fatigue but as the pace above shows I took my time. Working on the "log roll" feeling, the idea that I need to roll more to breath. And that's why I don't find air on the left side, I'm not rolling over. Working on it.
The swim drills had the "banded ankles", I put the pull buoy at the ankles and got the face-down feeling again. I'm trying to feel the fishtail feeling that comes from bending while breathing instead of rolling. Hard to describe, but I don't feel the fishtail? But I feel the bend, so that's a start.
They drain the pool tonight!! And it won't open again until Monday the 19th. Tomorrow I'm planning a swim, Brentwood? And I need a really good carrot to keep me swimming next week.
And I need to register for Sunset Tri!
Wednesday, August 8, 2018
Bleh what a low momentum morning. And day.
SWIM 900 yards in about 20 mins, all drills
Ooh I miss Puppy. Normally I'd ride to the pool, ride to work, but then again I'm really tired for some reason today and although the walk to the truck doesn't sound fun either I'm not sure I'm up to a bike ride home.
Bleh. Woke up this way, slept in a little bit to around 6am and had a migraine aura right away. Which comes first -- the fatigue and fuzzy-brain feeling or the aura? They go together, one probably leads to another. Thankfully no other symptoms like the migraine or nausea.
I didn't get to the pool until almost 9am! I got stuck in the K with the M and the B and ugh, not bad, but the resistance to it wears on me. I know that it won't fix my fatigue. But my fatigue makes it easier to fall into the habit, like a cycle.
But I did get to the pool! The whole drive to the pool I kept trying to find a way out. I'd think, I can swim later cuz I'll have more time. Or, I'll swim over lunch. Ugh. Told myself just do 20 minutes. Just 20 minutes.
Once you get in the pool, 20 minutes cranks by and next thing I know it's 30 mins. Not so much today. Did the 6x50 easy, then 3x100 1arm-swim-1arm-swim with paddles, then 3x100 banded buoy. That's it. Since I was there late, the lap lanes collapsed at 9:30 for the bobbers and then there were 4 swimmers in my lane. This only works when everyone is a similar pace. I was behind an old guy who was slow and his toes damn near dragged on the pool floor.
So I'm telling myself, I can go after work and finish the 400 300 200 100 ladder and call the workout done.
The pool closes Friday for maintenance! I talked to Anton, they drain it Thursday night so tomorrow is my last swim there until the 19th. So all next week and weekend. I've been stalking schedules of Carondelet, MidCo, and Kirkwood. I already know Carondelet is a sucky pool but it's the closest. MidCo the next best with up to 5 lanes. Kirkwood up to 3 lanes but far away.
I'm always frustrated when the pool closes right ahead of peak race season, but this one is particularly frustrating as I'm just establishing a swim habit! I have plans and goals! Not to mention a race (haven't registered yet but it's on the to do list) to get ready for. I gotta swim 300 yards, LOL, and I need work on my swim.
So I need a really good carrot to keep me going next week. Starting in 2 days on Friday.
Ooh I miss Puppy. Normally I'd ride to the pool, ride to work, but then again I'm really tired for some reason today and although the walk to the truck doesn't sound fun either I'm not sure I'm up to a bike ride home.
Bleh. Woke up this way, slept in a little bit to around 6am and had a migraine aura right away. Which comes first -- the fatigue and fuzzy-brain feeling or the aura? They go together, one probably leads to another. Thankfully no other symptoms like the migraine or nausea.
I didn't get to the pool until almost 9am! I got stuck in the K with the M and the B and ugh, not bad, but the resistance to it wears on me. I know that it won't fix my fatigue. But my fatigue makes it easier to fall into the habit, like a cycle.
But I did get to the pool! The whole drive to the pool I kept trying to find a way out. I'd think, I can swim later cuz I'll have more time. Or, I'll swim over lunch. Ugh. Told myself just do 20 minutes. Just 20 minutes.
Once you get in the pool, 20 minutes cranks by and next thing I know it's 30 mins. Not so much today. Did the 6x50 easy, then 3x100 1arm-swim-1arm-swim with paddles, then 3x100 banded buoy. That's it. Since I was there late, the lap lanes collapsed at 9:30 for the bobbers and then there were 4 swimmers in my lane. This only works when everyone is a similar pace. I was behind an old guy who was slow and his toes damn near dragged on the pool floor.
So I'm telling myself, I can go after work and finish the 400 300 200 100 ladder and call the workout done.
The pool closes Friday for maintenance! I talked to Anton, they drain it Thursday night so tomorrow is my last swim there until the 19th. So all next week and weekend. I've been stalking schedules of Carondelet, MidCo, and Kirkwood. I already know Carondelet is a sucky pool but it's the closest. MidCo the next best with up to 5 lanes. Kirkwood up to 3 lanes but far away.
I'm always frustrated when the pool closes right ahead of peak race season, but this one is particularly frustrating as I'm just establishing a swim habit! I have plans and goals! Not to mention a race (haven't registered yet but it's on the to do list) to get ready for. I gotta swim 300 yards, LOL, and I need work on my swim.
So I need a really good carrot to keep me going next week. Starting in 2 days on Friday.
Tuesday, August 7, 2018
Encircled by rain, circles in the rain
RUN 5.1 miles in 38 mins, 7x 800
Total session was 58 mins and 6.3 miles, we walked half laps between the 800s.
All 800's were sub 4 mins! As before, the pace was just under 7 if counter-clockwise and closer to 7:20 when clockwise. All felt good :)
Puppy is still "in the shop", it was dark and cloudy, so instead of riding Frea to the track I drove. In the end this turned out to be a good idea since the ride home would have been a rainy mess, and most off my commuter lights are with Puppy. Should get Puppy back in a day or two. Overhauled, it sounds like. Anyway.
Got to the track before BE, who also drove in after voting, and my warm-up felt good but I wasn't sure I had the legs for a serious workout. Yet I felt good. And I had no inspiration for a workout, should we do ladders? Yassos? Up ladder, down ladder? Just didn't have a great idea, not sure if I can blame having travel all day yesterday or the loss of momentum from a rest day or the fatigue of less sleep? Anyway.
BE suggested 800s and I was happy with it. When I asked how many, and he said 7, I had a moment in my head of "oh I can't do that". Oh damn, where does that come from?! Immediately I recognized it and recalled a podcast last week with the Navy SEAL who lived with a guy for 31 days (I've heard multiple interviews on this, great story) and the story starts with the SEAL taking him to the gym and saying "how many pull ups can you do", then rest 45 seconds, then do it again, rest, again, and the guy/author is fading out and this is how I remember it from memory but at some point the SEAL says "we're staying here until you do 100". Two plus hours later, he was done, and he learned in that session that he had to overcome the limiting beliefs that kept him from being able to do those things. I'm not really getting this out clearly, but I think the idea is clear. That our minds limits us, the beliefs we have keep us from achieving. Anyway.
I told myself to ignore that nagging thought and just run. And we rolled out 800s one after the other, they didn't get harder or slower, they were steady like they should be. Because I believed I could do them that way.
In about the 5th I noticed that we had rain to the east and to the west, we could see the long lines of falling rain. At the start of the 6th I realized I only had 2 more to go, not 3 (yay!). In the 7th we heard thunder. And for the 8th we had rain and thunder and lightning. In one of the first turns, BE swerved out a lane to avoid the sprinklers, LOL, and the other runners on the track were huddled under the bathroom shelters while we finished our last laps. Soggy and soaked, we finished feeling good.
The storms continued on and off for the morning though, and kept me from the pool. So still gotta get that done.
PT with JH -- new lunges! Calf raise, lean back slightly, then step out until a lunge starting with the heel, then down into hip flexor stretch, then stand straight up. Sounds so simple, but I kept losing my balance between the calf raise and step out. Mental battle. More limiters knocked down.
Total session was 58 mins and 6.3 miles, we walked half laps between the 800s.
All 800's were sub 4 mins! As before, the pace was just under 7 if counter-clockwise and closer to 7:20 when clockwise. All felt good :)
Puppy is still "in the shop", it was dark and cloudy, so instead of riding Frea to the track I drove. In the end this turned out to be a good idea since the ride home would have been a rainy mess, and most off my commuter lights are with Puppy. Should get Puppy back in a day or two. Overhauled, it sounds like. Anyway.
Got to the track before BE, who also drove in after voting, and my warm-up felt good but I wasn't sure I had the legs for a serious workout. Yet I felt good. And I had no inspiration for a workout, should we do ladders? Yassos? Up ladder, down ladder? Just didn't have a great idea, not sure if I can blame having travel all day yesterday or the loss of momentum from a rest day or the fatigue of less sleep? Anyway.
BE suggested 800s and I was happy with it. When I asked how many, and he said 7, I had a moment in my head of "oh I can't do that". Oh damn, where does that come from?! Immediately I recognized it and recalled a podcast last week with the Navy SEAL who lived with a guy for 31 days (I've heard multiple interviews on this, great story) and the story starts with the SEAL taking him to the gym and saying "how many pull ups can you do", then rest 45 seconds, then do it again, rest, again, and the guy/author is fading out and this is how I remember it from memory but at some point the SEAL says "we're staying here until you do 100". Two plus hours later, he was done, and he learned in that session that he had to overcome the limiting beliefs that kept him from being able to do those things. I'm not really getting this out clearly, but I think the idea is clear. That our minds limits us, the beliefs we have keep us from achieving. Anyway.
I told myself to ignore that nagging thought and just run. And we rolled out 800s one after the other, they didn't get harder or slower, they were steady like they should be. Because I believed I could do them that way.
In about the 5th I noticed that we had rain to the east and to the west, we could see the long lines of falling rain. At the start of the 6th I realized I only had 2 more to go, not 3 (yay!). In the 7th we heard thunder. And for the 8th we had rain and thunder and lightning. In one of the first turns, BE swerved out a lane to avoid the sprinklers, LOL, and the other runners on the track were huddled under the bathroom shelters while we finished our last laps. Soggy and soaked, we finished feeling good.
The storms continued on and off for the morning though, and kept me from the pool. So still gotta get that done.
PT with JH -- new lunges! Calf raise, lean back slightly, then step out until a lunge starting with the heel, then down into hip flexor stretch, then stand straight up. Sounds so simple, but I kept losing my balance between the calf raise and step out. Mental battle. More limiters knocked down.
Sunday, August 5, 2018
Two big goals: 10 mile run & 20 mile week
RUN 10 miles in 1:37, IM Canal path
Traveled home after Friday's swim, took Saturday off to help with wedding schtuff, then up early Sunday for a run before more wedding schtuff. Happily I stuck to schedule all morning and hit those start/finish goals.
Even better, I hit two major running milestones for me. This was my first "10 miler" since surgery. I've done 10 mile distances with the walk/run combination already, but this was a minimal walk session. Going by the Garmin pauses, I'm guessing 5 1-minute walk breaks, so I'd call that a good enough 10 miler. Set the bar low, and I'll beat it faster, right?
The run felt great, especially the first half out. I went from Utica to the LaSalle Sludge Lagoons (nice advertising there, better than Private Keep Out). Passed an abandoned pallet with a white morning glory taking advantage of it to vine upwards and stopped to take a picture. I rarely stop for that stuff. Enjoyed my new Songlist song -- You Make It Easy -- which I swear is really about running and JAldean just doesn't know it.
On the way back, miles 7-10 or so, my right knee started up with some pain. Not new, it's been there, it's a pain around the patella when the leg is bent in stride recovery. Not in the patella itself. And not a weight-bearing phase pain. As I fatigued my pace got uneven, would feel good and take off then slow down to control the pace.
Even with the walking, ave run cadence was 170 and ave HR was 155.
Afterwards, no pains or problems or particular fatigue. Like it never happened. And, I did this 10 miles on just some eggs and butter. Had some fruit the night before, that's it.
Also, this was my first 20 mile week since surgery. I've been aiming for this benchmark a few weeks now, it lingered in the distance some weeks just out of reach. But BAM, got it. Now for 25 miles.
NUMERICS 6 hours 50 mins
SWIM 5650 yards
BIKE 20 miles
RUN 20.3 miles
BIKE COMMUTE 15.2
Week low on biking, thrown off by travel and having Puppy in the shop for repairs. But YAY on the swim! Hitting the goals there, if I have to give up biking a bit to catch up on swim and run I'll take it.
Traveled home after Friday's swim, took Saturday off to help with wedding schtuff, then up early Sunday for a run before more wedding schtuff. Happily I stuck to schedule all morning and hit those start/finish goals.
Even better, I hit two major running milestones for me. This was my first "10 miler" since surgery. I've done 10 mile distances with the walk/run combination already, but this was a minimal walk session. Going by the Garmin pauses, I'm guessing 5 1-minute walk breaks, so I'd call that a good enough 10 miler. Set the bar low, and I'll beat it faster, right?
The run felt great, especially the first half out. I went from Utica to the LaSalle Sludge Lagoons (nice advertising there, better than Private Keep Out). Passed an abandoned pallet with a white morning glory taking advantage of it to vine upwards and stopped to take a picture. I rarely stop for that stuff. Enjoyed my new Songlist song -- You Make It Easy -- which I swear is really about running and JAldean just doesn't know it.
On the way back, miles 7-10 or so, my right knee started up with some pain. Not new, it's been there, it's a pain around the patella when the leg is bent in stride recovery. Not in the patella itself. And not a weight-bearing phase pain. As I fatigued my pace got uneven, would feel good and take off then slow down to control the pace.
Even with the walking, ave run cadence was 170 and ave HR was 155.
Afterwards, no pains or problems or particular fatigue. Like it never happened. And, I did this 10 miles on just some eggs and butter. Had some fruit the night before, that's it.
Also, this was my first 20 mile week since surgery. I've been aiming for this benchmark a few weeks now, it lingered in the distance some weeks just out of reach. But BAM, got it. Now for 25 miles.
NUMERICS 6 hours 50 mins
SWIM 5650 yards
BIKE 20 miles
RUN 20.3 miles
BIKE COMMUTE 15.2
Week low on biking, thrown off by travel and having Puppy in the shop for repairs. But YAY on the swim! Hitting the goals there, if I have to give up biking a bit to catch up on swim and run I'll take it.
Friday, August 3, 2018
Monster. Refresh.
SWIM 2200 yards in 60 mins
Last night was a mix of stressed anticipation boredom, and it manifested with M. Then this morning I dreamed M in a gallon sized glass jar, full or orange and green, and I needed to wash it away with everyone watching. My 3 pound head lump sure is weird.
This morning's swim was a blending of Guppy week 2 workouts 3 and 4. Long 1000 warmup then sets. Lots of circle swimming with two other swimmers, one a young woman with a white Avengers cap, I'm guessing a swim team and not the Marvel comics. No issues, we worked well together, but to keep my head on form and swimming and not on whether I was going slower I used the pull buoy for most all of it. And lots of kickboarding -- 400 total I think -- and by the last length my right quad was threatening rebellion with a cramp.
I had my yellow PT band with me to use as a band for the ankle pull buoy sets, it was wrapped around the buoy in a regular pull set and fell off at one point. I went looking for it, not on the bottom, don't think it floated....huh? A lap or two later I saw the lifeguard carrying it, it had tangled in my lane partner's paddles, was handed off to someone in the next lane, then off to the lifeguard. I don't know why I just typed all that up!
I leave today for home! Not bringing a bike, might not bring swim gear, only planning a long run. Saturday is busy, so I'm guessing on Sunday morning. Maybe some canal path. I'm still aiming to get over 20 miles in a week, I'm at 10.3 now, another 10 miles Sunday would have to include some walking. One thing at a time, first I gotta get to Sunday!
Last night was a mix of stressed anticipation boredom, and it manifested with M. Then this morning I dreamed M in a gallon sized glass jar, full or orange and green, and I needed to wash it away with everyone watching. My 3 pound head lump sure is weird.
This morning's swim was a blending of Guppy week 2 workouts 3 and 4. Long 1000 warmup then sets. Lots of circle swimming with two other swimmers, one a young woman with a white Avengers cap, I'm guessing a swim team and not the Marvel comics. No issues, we worked well together, but to keep my head on form and swimming and not on whether I was going slower I used the pull buoy for most all of it. And lots of kickboarding -- 400 total I think -- and by the last length my right quad was threatening rebellion with a cramp.
I had my yellow PT band with me to use as a band for the ankle pull buoy sets, it was wrapped around the buoy in a regular pull set and fell off at one point. I went looking for it, not on the bottom, don't think it floated....huh? A lap or two later I saw the lifeguard carrying it, it had tangled in my lane partner's paddles, was handed off to someone in the next lane, then off to the lifeguard. I don't know why I just typed all that up!
I leave today for home! Not bringing a bike, might not bring swim gear, only planning a long run. Saturday is busy, so I'm guessing on Sunday morning. Maybe some canal path. I'm still aiming to get over 20 miles in a week, I'm at 10.3 now, another 10 miles Sunday would have to include some walking. One thing at a time, first I gotta get to Sunday!
Thursday, August 2, 2018
Roll On
RUN 6.5 miles in just under 56 mins
SWIM 150 yards in 3 mins
A swim is planned, just can't log it yet :) Who knows what crazy I could accomplish, and I'd hate to limit myself here. Ha!
ETA: I did get to the pool, but a storm blew in and closed it only three laps it. But I still count it as a swim :)
Up early for my 2nd Thursday run, the first song on the radio was Alabama's Roll On. Oh yeah, volume up for that. What a cheese-fest song.
The run was great, IT BE LC!! Sara from the Shaw area, and an in-town briefly runner Maggie. LC was recovering from her 70.3 the past weekend and dropped back a bit. Maggie cut short at the zoo (she's training for her first 70.3 next year, reminded me that my first was 10 years ago this September). I ran in with with Sara, we chatted injuries and returning to running. She missed the last few weeks after breaking her jaw after hitting a speed bump on her bike in TGP. Her jaw connected with curb, and .....oooof sounds awful!
My legs were burning after mile 4 but the urge to walk was never strong enough for me to walk. I do have a tight/pained quad muscle in left leg, above knee, kinda at the front/inside of the leg. Googling....vastus medialus? I'll let Dr L worry about it, haha.
On the drive home, I found my next Songlist addition -- Jason Aldean You Make It Easy. Another song about running :)
You're my sunshine in the darkest days
My better half, my saving grace
You make me who I wanna be
You make it easy
But I can't download it until I've done my 4 swims this week. That's my reward for swimming. So today, then a long swim tomorrow and BOOM download!!
SWIM 150 yards in 3 mins
A swim is planned, just can't log it yet :) Who knows what crazy I could accomplish, and I'd hate to limit myself here. Ha!
ETA: I did get to the pool, but a storm blew in and closed it only three laps it. But I still count it as a swim :)
Up early for my 2nd Thursday run, the first song on the radio was Alabama's Roll On. Oh yeah, volume up for that. What a cheese-fest song.
The run was great, IT BE LC!! Sara from the Shaw area, and an in-town briefly runner Maggie. LC was recovering from her 70.3 the past weekend and dropped back a bit. Maggie cut short at the zoo (she's training for her first 70.3 next year, reminded me that my first was 10 years ago this September). I ran in with with Sara, we chatted injuries and returning to running. She missed the last few weeks after breaking her jaw after hitting a speed bump on her bike in TGP. Her jaw connected with curb, and .....oooof sounds awful!
My legs were burning after mile 4 but the urge to walk was never strong enough for me to walk. I do have a tight/pained quad muscle in left leg, above knee, kinda at the front/inside of the leg. Googling....vastus medialus? I'll let Dr L worry about it, haha.
On the drive home, I found my next Songlist addition -- Jason Aldean You Make It Easy. Another song about running :)
You're my sunshine in the darkest days
My better half, my saving grace
You make me who I wanna be
You make it easy
But I can't download it until I've done my 4 swims this week. That's my reward for swimming. So today, then a long swim tomorrow and BOOM download!!
Wednesday, August 1, 2018
Get in the water, girl
SWIM 2200 yards in 1 hour
It's August! Holy crap.
No Puppy today, Puppy is "in the shop" in UCity with SO's bike guru. Ole Pups hasn't been shifting precisely for quite some time now, at least 1.5 years maybe 2, some double and half shifts. BS worked on this twice to no avail, and I kinda adapted to and and chalked it up to Puppy's personality. But SO had ideas, and he has good ideas, so I rolled with it.
He's going to change out the cables, look at this and that, put new bar tape on. Then he finds that out my chain is waaay overdue for change, might have to buy new cassette too. Then he finds there might me something wrong in the derailleur, ooohhh $$$$ adding up and SO won't let me pay for this. Hence the search for a lasagna recipe. It bothers me that I can't pay for this. It's my mess, my negligence.
Really though I don't think I ride Puppy that much, to need a new chain so often. Whatevs. Pupps needs a new chain. Can't argue that.
The swim! Great way to start off August, with a swim. Today was Guppy 2-2:
WU 50, 100, 150
3x100 as 1arm-swim-otherarm-swim, used paddles
3x100 as pull buoy banded to ankles
6x150 I did 2 as pull and 4 as swim
The 1 arm swim drill is hard, as well it is supposed to be! I can happily report that I was able to breath on the left today in this drill, and I'll concede the possibility that the paddle in the right hand might have helped me "lift" my head to breath. Felt good either way to have done it.
The banded ankles I'm still figuring out. I even tried it without the band. The feeling was hit or miss. Sometimes I could feel the fishtailing (and now that I'm aware of it, I notice it in my regular swim intervals) and other times I could feel the goal feeling of my "hull" being a dolphiny-torpedo straight through the water. Other times I just felt...nothing...just swimming. It's only the second day of this test, keep going. Like the 1 arm, it will improve over time.
Then the 150's as swim pull swim pull swim swim. I made up for it by pull the CD.
My late-entering lane partner chatted with me as I left. I said I was getting back after time away from the pool doing lots of drills, he said "get in the water, girl". Then another swimmer complimented my Halloween suit (first swim with it after it was recovered from the theft, thankfully no glass in it) and we chatted about suits.
Ugh then had to drive to work, and walk in. Hurry back Puppy!
It's August! Holy crap.
No Puppy today, Puppy is "in the shop" in UCity with SO's bike guru. Ole Pups hasn't been shifting precisely for quite some time now, at least 1.5 years maybe 2, some double and half shifts. BS worked on this twice to no avail, and I kinda adapted to and and chalked it up to Puppy's personality. But SO had ideas, and he has good ideas, so I rolled with it.
He's going to change out the cables, look at this and that, put new bar tape on. Then he finds that out my chain is waaay overdue for change, might have to buy new cassette too. Then he finds there might me something wrong in the derailleur, ooohhh $$$$ adding up and SO won't let me pay for this. Hence the search for a lasagna recipe. It bothers me that I can't pay for this. It's my mess, my negligence.
Really though I don't think I ride Puppy that much, to need a new chain so often. Whatevs. Pupps needs a new chain. Can't argue that.
The swim! Great way to start off August, with a swim. Today was Guppy 2-2:
WU 50, 100, 150
3x100 as 1arm-swim-otherarm-swim, used paddles
3x100 as pull buoy banded to ankles
6x150 I did 2 as pull and 4 as swim
The 1 arm swim drill is hard, as well it is supposed to be! I can happily report that I was able to breath on the left today in this drill, and I'll concede the possibility that the paddle in the right hand might have helped me "lift" my head to breath. Felt good either way to have done it.
The banded ankles I'm still figuring out. I even tried it without the band. The feeling was hit or miss. Sometimes I could feel the fishtailing (and now that I'm aware of it, I notice it in my regular swim intervals) and other times I could feel the goal feeling of my "hull" being a dolphiny-torpedo straight through the water. Other times I just felt...nothing...just swimming. It's only the second day of this test, keep going. Like the 1 arm, it will improve over time.
Then the 150's as swim pull swim pull swim swim. I made up for it by pull the CD.
My late-entering lane partner chatted with me as I left. I said I was getting back after time away from the pool doing lots of drills, he said "get in the water, girl". Then another swimmer complimented my Halloween suit (first swim with it after it was recovered from the theft, thankfully no glass in it) and we chatted about suits.
Ugh then had to drive to work, and walk in. Hurry back Puppy!
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