SWIM: 3100m in 90 mins.
BIKE: 75-80 mins for 17 miles outdoors, then 90 mins indoors for another 23 or so miles.
I was a little slower in the swim today, trying to focus on my new drills and keep good form. For me, speed and form are mutually exclusive. I actually only finished 3100m, but I added in a small portion of the swim lesson from yesterday to round the number up. Is that cheating?
Either way, this swim put me at a whopping PR 9350 yards for the week in 3 swims (3050 + 2800 + 3500) not counting all of the swim lesson. Holy Cow!!
TB, CB, CM, and I rode outdoors shortly after the swim. We only went to the QT on Midland and back, and it was only in the high 40’s, but AWESOME! I had more energy still so I went home and rode on the trainer for a while :)
Saturday, January 7, 2012
Friday, January 6, 2012
2012’s first swim lesson
I say the first because I’m sure there will be more.
Issues reviewed and worked on, in no particular order:
1. My left arm still sweeps under me. The elbow bends and passes directly under my chest.
2. My left arm when in front of me comes down too early and instead of being forward propulsion is instead upward in an effort to lift my head.
3. My head is lifting up and pointing the “laser line” upwards instead of parallel with the water surface. This causes a curved, banana shape and drops my hips.
4. My hands aren’t anchoring in the water.
Things to be thinking about:
1. Arms to the outside, not under. I should still be on my side when the pull starts and not flat in the water. Done correctly, the outside motion is not out to the wall of the pool but instead out to my side and thus towards the bottom of the pool.
2. Keep the left arm out in a neutral position while breathing.
3. I don’t need to lift my head, so think about keeping the head down and trust the rotation.
4. Think about throwing my weight/momentum forward over my shoulders. Instead of sweeping the hand back, leave it as an anchor and move the weight up and over it. The “rock at the end of a string” drill from a few Master’s ago has helped with this, but without an anchor the drill will only help so far.
5. Practice the drill of letting the recovery arm “hit” the back of the head. This resulted in a full extension of the shoulder and what felt like a longer line in the water, but I think it was also to make sure my head stays down with my arms instead of coming out of the water to breathe.
Thursday, January 5, 2012
One more run, then I rest...
RUN: 6.6 miles in 53:44, 8:08 m/m pace!!!
I came into the run tired, physically tired but mentally game. Interesting mix. Body dragging by the end of the day, a few minor aches and pains, yet still wanting a challenge. I love it!
DC and BYK showed up to run, so I knew it could be a fast pace. Yet I secretly hoped it would slow down. No dice. We were cooking. My body was tired and my quads were burning. I kept reminding myself of proper form--quick cadence, heels up, elbows--and I kept going. By the time we hit the dinosaurs I was ready to fall back off the group. But the group kept going...
...and going, and going. I was behind the group but still on the back. As the half miles ticked by, I kept pointing out to myself: I wanted to quit a mile ago and didn't. Wanted to quit half mile ago and didn't. Wanted to quit and didn't, I CAN DO THIS!!
That worked. I did it! I thanked them for a great pull and run. I didn't know our pace until when I logged later. Yowza!
I foam-rolled and got to work, and surprisingly felt good the rest of the day. I decided to start Rest at 7am when the run was done, and not just on Friday. CP reminded me that I need to be fresh and strong for the real work that's still to come.
And Friday just got a swim lesson scheduled in the mid-morning. Rest, rest, rest!
I came into the run tired, physically tired but mentally game. Interesting mix. Body dragging by the end of the day, a few minor aches and pains, yet still wanting a challenge. I love it!
DC and BYK showed up to run, so I knew it could be a fast pace. Yet I secretly hoped it would slow down. No dice. We were cooking. My body was tired and my quads were burning. I kept reminding myself of proper form--quick cadence, heels up, elbows--and I kept going. By the time we hit the dinosaurs I was ready to fall back off the group. But the group kept going...
...and going, and going. I was behind the group but still on the back. As the half miles ticked by, I kept pointing out to myself: I wanted to quit a mile ago and didn't. Wanted to quit half mile ago and didn't. Wanted to quit and didn't, I CAN DO THIS!!
That worked. I did it! I thanked them for a great pull and run. I didn't know our pace until when I logged later. Yowza!
I foam-rolled and got to work, and surprisingly felt good the rest of the day. I decided to start Rest at 7am when the run was done, and not just on Friday. CP reminded me that I need to be fresh and strong for the real work that's still to come.
And Friday just got a swim lesson scheduled in the mid-morning. Rest, rest, rest!
Wednesday, January 4, 2012
When to I get to rest?
SWIM: 2800y in 70 mins, fly day
BIKE: about 8 miles in 30 mins, ran out of time
I wore my penguin hat to the swim, cuz we all know penguins don't fly ;)
It was a good swim. As on Monday, I kept falling behind the group on sets but I kept at it. This is a lot of yardage for me in Masters!
I only had a few minutes for the bike since I had to be a work for a 9am meeting. I had intentions of riding the rest when I got home from work, but I needed the rest after having no days off since 26 Dec.
IronFatigue. Already feeling it :)
BIKE: about 8 miles in 30 mins, ran out of time
I wore my penguin hat to the swim, cuz we all know penguins don't fly ;)
It was a good swim. As on Monday, I kept falling behind the group on sets but I kept at it. This is a lot of yardage for me in Masters!
I only had a few minutes for the bike since I had to be a work for a 9am meeting. I had intentions of riding the rest when I got home from work, but I needed the rest after having no days off since 26 Dec.
IronFatigue. Already feeling it :)
Tuesday, January 3, 2012
How does 6mi fartlek become 10mi LSD?
RUN: 10 miles in 1:31 9:06 pace, ave HR 145
The usual Tuesday fartlek run had to be changed to take DH to the airport. I was dressed and ready to go right after getting done with that, but I was on my own with no group.
The high winds over the past few days pulled the temps down from 50's to low 20's. Sunny, but no wind at least. So this was my first really cold run of this season.
The plan was 6 mi with fartleks. I managed 3 intervals in the first 3 miles but then lost interest. I was running in TGP and started planning out a long run. If I run two loops, if I run to 4 or 5 mi and turn back...how did a fartlek run turn in to a long run? And when will a 10 mile run cease to be a "long run"?
I was doing great until about mile 8 or so, at which I really started to wear down. I didn't take a day off (as CP indicated I should!) this holiday weekend and I did run 10 miles just 48hrs ago. Recipe for injury!
Foam rolled and took endurolytes. Whether or not these had any direct improvement on fatigue, hard to say. But I didn't have any of the pretty extreme fatigue and the pain I felt after last Tuesday's 10mile run. (although that was in snow, and that changes my stride).
The usual Tuesday fartlek run had to be changed to take DH to the airport. I was dressed and ready to go right after getting done with that, but I was on my own with no group.
The high winds over the past few days pulled the temps down from 50's to low 20's. Sunny, but no wind at least. So this was my first really cold run of this season.
The plan was 6 mi with fartleks. I managed 3 intervals in the first 3 miles but then lost interest. I was running in TGP and started planning out a long run. If I run two loops, if I run to 4 or 5 mi and turn back...how did a fartlek run turn in to a long run? And when will a 10 mile run cease to be a "long run"?
I was doing great until about mile 8 or so, at which I really started to wear down. I didn't take a day off (as CP indicated I should!) this holiday weekend and I did run 10 miles just 48hrs ago. Recipe for injury!
Foam rolled and took endurolytes. Whether or not these had any direct improvement on fatigue, hard to say. But I didn't have any of the pretty extreme fatigue and the pain I felt after last Tuesday's 10mile run. (although that was in snow, and that changes my stride).
Monday, January 2, 2012
Two workouts on the 2nd
SWIM: 3050y in 75 mins
BIKE: about 25 miles in 90 mins
A good way to start the 2012 swim season--on time! Today was long endurance free day, I swam more aggressively than usual and kept up with the group. I would miss 50's but otherwise stayed on track. Had to change the 5x200 to 5x150. Just too tired from Saturday's uber-long swim.
CHG's Tip of the Day: my forward arm needs to stay out longer, and when it does come down to catch it shouldn't sweep under me. Instead it should sweep under my side (because I should still be on my side). The hand should sweep out a bit. When I tried this at the end, I felt longer and better.
The bike was the usual 90 min mix of big/small and sit/stand and rest/push. I was popping Endurolytes before and after to help with the losses I had to be experiencing.
I was in a very upbeat mood all morning and spent the day off with the DH. But come dinner time I was sacked. I ended up taking a nap, my first IronNap of this season!
Still debating Redman full. I was telling some swim buddies about my thinking, and someone pointed out that everything sounds fun on January 2nd! LOVE IT!!
BIKE: about 25 miles in 90 mins
A good way to start the 2012 swim season--on time! Today was long endurance free day, I swam more aggressively than usual and kept up with the group. I would miss 50's but otherwise stayed on track. Had to change the 5x200 to 5x150. Just too tired from Saturday's uber-long swim.
CHG's Tip of the Day: my forward arm needs to stay out longer, and when it does come down to catch it shouldn't sweep under me. Instead it should sweep under my side (because I should still be on my side). The hand should sweep out a bit. When I tried this at the end, I felt longer and better.
The bike was the usual 90 min mix of big/small and sit/stand and rest/push. I was popping Endurolytes before and after to help with the losses I had to be experiencing.
I was in a very upbeat mood all morning and spent the day off with the DH. But come dinner time I was sacked. I ended up taking a nap, my first IronNap of this season!
Still debating Redman full. I was telling some swim buddies about my thinking, and someone pointed out that everything sounds fun on January 2nd! LOVE IT!!
Sunday, January 1, 2012
New Year's Day long run
RUN: 10 miles, time uncertain but it had to be around 1:30-1:40
AC and I did this one together. Ran in to SP at the start and chatted with her. It was terribly windy but warmed up as the day progressed. FINALLY broke out my new Brooks shoes (the ones I bought in October!).
Unlike Tuesday's run, I was not sore or tired afterwards. What did I do different? Drank some water after 7 miles. Ate Endurolytes afterwards. Foam rolled afterwards.
Great way to start the year off! Asked CP about what's in store for January: more bike building and run endurance specific workouts :)
And I'm thinking crazy thoughts--I'm debating the Redman Full on Sept 22nd!!! I asked CP about it, he said it's 'plenty of time to recover'.
AC and I did this one together. Ran in to SP at the start and chatted with her. It was terribly windy but warmed up as the day progressed. FINALLY broke out my new Brooks shoes (the ones I bought in October!).
Unlike Tuesday's run, I was not sore or tired afterwards. What did I do different? Drank some water after 7 miles. Ate Endurolytes afterwards. Foam rolled afterwards.
Great way to start the year off! Asked CP about what's in store for January: more bike building and run endurance specific workouts :)
And I'm thinking crazy thoughts--I'm debating the Redman Full on Sept 22nd!!! I asked CP about it, he said it's 'plenty of time to recover'.
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