RUN: 6.5 in 55 mins
RUN: 6.2 in 60 mins
SWIM: 2240y in 79 mins FBR preview run
BIKE: 36 miles in 2hrs
Got behind again! A few things to report. The ankles are not doing well, even though in my opinion I'm resting. I've finally signed up for the marathon, training starts tomorrow!
Numerics: week/ since 14Sept
SWIM: 3940y / 24949y
BIKE: 36miles / 378.2
RUN: 12.7 miles/ 204.35
RUN in 2009: 1019.25 miles
What's the plan on Jan 1st? Restart counting? Or have a 3rd numeric?
Sunday, December 20, 2009
Monday, December 14, 2009
Ladder swim
SWIM: 1250y 33mins
It sure seems like I swam more than that! I did 25 laps in a ladder of 1,2,3,4,5 etc laps. If I go too long, my form suffers. So for right now I'm keeping the intervals short (very short, apparently) to focus on holding good form. But this is one of the first swims in a long time in which I do intervals, I'm usually doing just 100's.
What is suffering on the form? Nice clean rotation from side to side. I get sloppy, which affects my head position and pulls. The head comes up. The pulls sweep too far under me. I'm also getting tired in my arms, leaving me to wonder if I'm not engaging my lats. My right ankle also had me quitting early. It just reached the point that even without pushing off the wall I had problems with pain. Although I still complain about it, it is improving.
As of now, it seems hard to imagine being able to swim the 2.4 miles or 4224 yards (I had to look that up just now) in one shot. But, it's only December and I have a long way to go!
I missed the group run tonight. I got out of work late and had to make the choice between the run and a swim, since I left the house too late to swim this morning. I chose the swim, the better option for me now. Tomorrow morning I'll get in 6-7 miles before the roofer gets here.
It sure seems like I swam more than that! I did 25 laps in a ladder of 1,2,3,4,5 etc laps. If I go too long, my form suffers. So for right now I'm keeping the intervals short (very short, apparently) to focus on holding good form. But this is one of the first swims in a long time in which I do intervals, I'm usually doing just 100's.
What is suffering on the form? Nice clean rotation from side to side. I get sloppy, which affects my head position and pulls. The head comes up. The pulls sweep too far under me. I'm also getting tired in my arms, leaving me to wonder if I'm not engaging my lats. My right ankle also had me quitting early. It just reached the point that even without pushing off the wall I had problems with pain. Although I still complain about it, it is improving.
As of now, it seems hard to imagine being able to swim the 2.4 miles or 4224 yards (I had to look that up just now) in one shot. But, it's only December and I have a long way to go!
I missed the group run tonight. I got out of work late and had to make the choice between the run and a swim, since I left the house too late to swim this morning. I chose the swim, the better option for me now. Tomorrow morning I'll get in 6-7 miles before the roofer gets here.
IM training just weeks away
RUN 6.5m 57mins? Thursday
RUN 7.4m 73mins Saturday Frostbite 12K
SWIM 2000m ?? Sunday
BIKE 23m 90mins Sunday
I don't mean to get so behind, but since my training is just going out to just do it, there's no real goals or updates to report. I'm busy busy busy, my list of things to get done just grows. It seems that as soon as I cross something off something else just comes up. It's only 10d until xmas and I've yet to start xmas shopping. Right now the focus is work, race, and club issues.
My IM training really starts on Dec 28th, 2 weeks from now. I'd hoped to have December as base building and getting back into the swing of a real schedule. I still have time, hope is not lost yet!
Numerics! totals are since 14 Sept.
Swim: 2320y/21459y
Bike: 29 m/342.2
Run: 20.5 / 191.6
2009 Running mileage: 1006.55 miles !!!
RUN 7.4m 73mins Saturday Frostbite 12K
SWIM 2000m ?? Sunday
BIKE 23m 90mins Sunday
I don't mean to get so behind, but since my training is just going out to just do it, there's no real goals or updates to report. I'm busy busy busy, my list of things to get done just grows. It seems that as soon as I cross something off something else just comes up. It's only 10d until xmas and I've yet to start xmas shopping. Right now the focus is work, race, and club issues.
My IM training really starts on Dec 28th, 2 weeks from now. I'd hoped to have December as base building and getting back into the swing of a real schedule. I still have time, hope is not lost yet!
Numerics! totals are since 14 Sept.
Swim: 2320y/21459y
Bike: 29 m/342.2
Run: 20.5 / 191.6
2009 Running mileage: 1006.55 miles !!!
Wednesday, December 9, 2009
Back from injuries!
RUN 6miles 60 min (Tuesday)
SWIM 1200y 30mins (Wednesday)
The run was a bit awkward, I'm wondering if it's because I'm still lacking some flexibility? No pain while running, but some "feeling" on the left ligament. The right ankle feels better without the tape, I think!
As for swimming, neither ankle is perfect. But both are a distraction while swimming. They are tolerable but still hurting. At least I got in the pool!
SWIM 1200y 30mins (Wednesday)
The run was a bit awkward, I'm wondering if it's because I'm still lacking some flexibility? No pain while running, but some "feeling" on the left ligament. The right ankle feels better without the tape, I think!
As for swimming, neither ankle is perfect. But both are a distraction while swimming. They are tolerable but still hurting. At least I got in the pool!
Sunday, December 6, 2009
I-64 Timetrial!
BIKE: 8miles 7mile TT in 23:16 Garmin said about 18.9mph?
Cold, but awesome ride this morning. I had rather high expectations based on all the biking I did this summer, but the miles have been low lately. It seemed like I was always climbing a hill--the legs were just not snappy. Also it's hard to stay relaxed when you're cold. I think the biggest regret is that when tucked down and trying to stay warm you don't get to see much of what's around you. So I tried at some points to look around and and take in what I was doing, but I would have had to go back for the rec ride to really soak it in. Overall I was pleased with the effort, even though I kept thinking I had a flat tire or stuck chain! It took some pushing on some of those hills. The new bike fit is great, but the front end still wobbly. I just need to learn to hold the aerobars a little more
Tomorrow is 1 week for the left ankle injury. I have little if any pain but occasionally I can feel it move funny. Mostly when I pull backwards when the foot is planted. Not painful, just a feeling. I'm ready to try a run tomorrow, but probably not the full 7 miler I'd like to be doing.
I'm working on the training plan for next year. I think I've picked the free plan LS found. The other one only has running 2x a week. I'm still considering doing the GO! marathon in April. I have time to train if I start ramping up now--the race is 15w into 2010 and my plans call for 16-17w. Clock is ticking on the decision. Pros: maybe more confidence in WI, great base, love the training. Cons: potential injury, poor ratio of running to bike and swim, potential long recovery.
Numerics:
Swim: 0/19140y
Bike: 33/313.2
Run:6/171.15
2009 Run: 986.05 Seems this number will never hit 1000!
Cold, but awesome ride this morning. I had rather high expectations based on all the biking I did this summer, but the miles have been low lately. It seemed like I was always climbing a hill--the legs were just not snappy. Also it's hard to stay relaxed when you're cold. I think the biggest regret is that when tucked down and trying to stay warm you don't get to see much of what's around you. So I tried at some points to look around and and take in what I was doing, but I would have had to go back for the rec ride to really soak it in. Overall I was pleased with the effort, even though I kept thinking I had a flat tire or stuck chain! It took some pushing on some of those hills. The new bike fit is great, but the front end still wobbly. I just need to learn to hold the aerobars a little more
Tomorrow is 1 week for the left ankle injury. I have little if any pain but occasionally I can feel it move funny. Mostly when I pull backwards when the foot is planted. Not painful, just a feeling. I'm ready to try a run tomorrow, but probably not the full 7 miler I'd like to be doing.
I'm working on the training plan for next year. I think I've picked the free plan LS found. The other one only has running 2x a week. I'm still considering doing the GO! marathon in April. I have time to train if I start ramping up now--the race is 15w into 2010 and my plans call for 16-17w. Clock is ticking on the decision. Pros: maybe more confidence in WI, great base, love the training. Cons: potential injury, poor ratio of running to bike and swim, potential long recovery.
Numerics:
Swim: 0/19140y
Bike: 33/313.2
Run:6/171.15
2009 Run: 986.05 Seems this number will never hit 1000!
Thursday, December 3, 2009
Injury update
BIKE 90mins ~25miles HARD during commercials
I watched one of those Nanny shows on the trainer. They profiled a husband who took off on bike rides during kid tantrums. The caption at the bottom of the screen said "Freedom Ride". LOL
Injury update--I remember now the left ankle injury: anterior talofibular ligament damage. A strain I guess. And something to do with the sinus tarsi in the right foot is what causes the click/pop I feel. So more tape on the right foot, which actually feels pretty good, hopefully not just because I'm avoiding running and swimming. The left foot feels good until I over stretch it, which makes sense. So I'm still being gentle with both, and while I feel like I could ru- tomorrow I won't.
I'm surprised that I'm not running regardless of the injuries, that's my usual methodology. I think the fact that I was already limping on one foot is what is stopping me. I've run out of feet to limp on!
I watched one of those Nanny shows on the trainer. They profiled a husband who took off on bike rides during kid tantrums. The caption at the bottom of the screen said "Freedom Ride". LOL
Injury update--I remember now the left ankle injury: anterior talofibular ligament damage. A strain I guess. And something to do with the sinus tarsi in the right foot is what causes the click/pop I feel. So more tape on the right foot, which actually feels pretty good, hopefully not just because I'm avoiding running and swimming. The left foot feels good until I over stretch it, which makes sense. So I'm still being gentle with both, and while I feel like I could ru- tomorrow I won't.
I'm surprised that I'm not running regardless of the injuries, that's my usual methodology. I think the fact that I was already limping on one foot is what is stopping me. I've run out of feet to limp on!
Tuesday, December 1, 2009
Some beginning that was
RUN 6miles 55mins
Well I've managed to twist the left ankle now. On a positive note, I see DrM today about the right one, so this will be the fastest turnaround for injury I've ever had. NUTS!
Run was going great otherwise, we were moving along at a decent clip. But running in the dark on a hill under trees wasn't a decent idea. NUTS!!
It rolled outwards, and was more of a tingly-pain, instead of a broken/torn pain. Numbness in the 3 outer toes for about a mile. I can put weight on it, but flexibility is low. NUTS!!!
Well I've managed to twist the left ankle now. On a positive note, I see DrM today about the right one, so this will be the fastest turnaround for injury I've ever had. NUTS!
Run was going great otherwise, we were moving along at a decent clip. But running in the dark on a hill under trees wasn't a decent idea. NUTS!!
It rolled outwards, and was more of a tingly-pain, instead of a broken/torn pain. Numbness in the 3 outer toes for about a mile. I can put weight on it, but flexibility is low. NUTS!!!
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