RUN: 10 mins in 90 mins.
This was supposed to be a form run, but I kept it going after the prescribed 60 mins to get a longer run in. It felt easy and clean. I ran alone and had all the focus needed to think about form.
So this was like a long-form 10-90 EZ run? Is there a tax form like that? ;)
Tuesday, February 7, 2012
Monday, February 6, 2012
A case of the Mondays
SWIM: Zero!
BIKE: 17.5 miles in 1 hr
I woke up on time, slept in a few minutes, had a snack and some coffee, then decided to miss my swim. ARG. Then I proceeded to eat a heavy breakfast. Then I did the bike ride indoors. Then my stomach had a heavy blah feeling. Then I went to work.
It was a case of the Monday's.
On the plus side, CHG wasn't the coach for the day. Another plus is that I have a cool 200's themed workout planned as a make-up swim. More on that later.
BIKE: 17.5 miles in 1 hr
I woke up on time, slept in a few minutes, had a snack and some coffee, then decided to miss my swim. ARG. Then I proceeded to eat a heavy breakfast. Then I did the bike ride indoors. Then my stomach had a heavy blah feeling. Then I went to work.
It was a case of the Monday's.
On the plus side, CHG wasn't the coach for the day. Another plus is that I have a cool 200's themed workout planned as a make-up swim. More on that later.
Sunday, February 5, 2012
Saturday, February 4, 2012
Saturday Swim: back to back long swims
SWIM: 3550y in 1:20
I put the extra 50 in there because a true 2 mile swim is 3520y. Yesterday was 3500, today 3550 to get the "extra" 20's in. Cuz otherwise I have to swim one length of the pool only partway to get the 20 yards :)
This was a back-to-back long swim! I had some apprehension about it, worried about wearing out the muscles or injury but I do bike rides and runs back to back, so why not swims?
WU: 400, 300, 200 (bilateral), 100 (paddles)
MS: 4x400 with race pace intervals. 1st 400 had 1st 100 at RP, 2nd 400 had 2nd 100 at RP, etc. 30s rest between intervals.
50 off stroke. (this was my bonus 50).
5x150 kick as (25 side, 50 flutter, 25 other side, 50 dolphin)
150 off/drills/easy.
As with yesterday, I was surprised at how easy and fun this felt. Nothing like my Mon/Weds Masters in which I get down on myself and tired. Those sessions are 75 mins long and I rarely get in 3500y, let along 3000y. So why can I swim so much here in the same amount of time? Aside from the fact that I'm usually 5-10 mins late for Master's?
I get really Mental in Master's. I'm worried about the faster swimmers around me. I'm comparing myself. I'm watching behind me. I'm subtracting off yards that CHG gives us so I can finish my shorter set in the same time the others to. I've calculated my "handicap" for Master's-- 300y to their 400. But I can do it! These last 2 swims show it. I just can't do it fast.
COLD again today, so after the swim I went to the therapy pool. 93 degrees!!!! HOT DAMN that felt good! And since that Y has cold showers and cold air, it was extra helpful for helping me to recover lots of the lost body heat from the lap pool. When your hands are blue the rest of the day after your swim (like they were yesterday), it's a sign that it's too cold out baby!
And how can I be complaining about the cold? It's the warmest winter in ages (was 65F degrees in STL this past week) and on top of that IM CdA is famous for cold water. So HTFU, right?
Right?
Brrrrr..............
I put the extra 50 in there because a true 2 mile swim is 3520y. Yesterday was 3500, today 3550 to get the "extra" 20's in. Cuz otherwise I have to swim one length of the pool only partway to get the 20 yards :)
This was a back-to-back long swim! I had some apprehension about it, worried about wearing out the muscles or injury but I do bike rides and runs back to back, so why not swims?
WU: 400, 300, 200 (bilateral), 100 (paddles)
MS: 4x400 with race pace intervals. 1st 400 had 1st 100 at RP, 2nd 400 had 2nd 100 at RP, etc. 30s rest between intervals.
50 off stroke. (this was my bonus 50).
5x150 kick as (25 side, 50 flutter, 25 other side, 50 dolphin)
150 off/drills/easy.
As with yesterday, I was surprised at how easy and fun this felt. Nothing like my Mon/Weds Masters in which I get down on myself and tired. Those sessions are 75 mins long and I rarely get in 3500y, let along 3000y. So why can I swim so much here in the same amount of time? Aside from the fact that I'm usually 5-10 mins late for Master's?
I get really Mental in Master's. I'm worried about the faster swimmers around me. I'm comparing myself. I'm watching behind me. I'm subtracting off yards that CHG gives us so I can finish my shorter set in the same time the others to. I've calculated my "handicap" for Master's-- 300y to their 400. But I can do it! These last 2 swims show it. I just can't do it fast.
COLD again today, so after the swim I went to the therapy pool. 93 degrees!!!! HOT DAMN that felt good! And since that Y has cold showers and cold air, it was extra helpful for helping me to recover lots of the lost body heat from the lap pool. When your hands are blue the rest of the day after your swim (like they were yesterday), it's a sign that it's too cold out baby!
And how can I be complaining about the cold? It's the warmest winter in ages (was 65F degrees in STL this past week) and on top of that IM CdA is famous for cold water. So HTFU, right?
Right?
Brrrrr..............
Friday, February 3, 2012
Monday Master's on Friday
SWIM: 3500y in 1:20 at the IL Valley Y.
Similar to yesterday, I was moving workouts and moved Monday's Missed Masters to Fun Friday. And it was fun!
WU: 500, then 4x150 kicks as (25 side, 50 flutter, 25 other side, 50 dolpin)
MS: 4x500 with each 500 having a 100 fast segment. The first 500 had 300-400 fast, 2nd 500 had 200-300 fast, etc. 10s rest after fast, 45s rest between segments.
100 easy
CD 300
or something like that. I've decided to keep track of these good workouts, especially ones that sound god-awful at first read (4x500?!?) but then get really good the more you think about it.
This was at the IL Valley YMCA which is probably the nicest pool I swim in. And I'm not counting the nice purple flags in that assessment :) Or the rotating-position lifeguards, which arent so bad once you get used to the idea of someone standing at the wall when you flip.
But I do have a complaint about the COLD of that building and pool. Sure CoC is cold, but DAMN it this swim left me cold the rest of the day.
And I met a triathlete (sort of met him, anyway) at the pool. Funny how we can pick each other out like that. He was training for a 2nd go at the Chicago tri this August. Once he admitted to not really following the sport, I let him back to his swim. :)
Also visited the new-to-me Trek store in Peru!! Not a tri bike in the place, but COOL!!!!! An LBS for the home area :) LOVE IT.
Thursday, February 2, 2012
Thursday long run
RUN: 10.8 miles in 1:40, 9:15m/m
Today was supposed to be a tempo run, but that got moved to Tuesday, meaning Tuesday's Fartleks were moved to today. But then knowing I'd be busy this weekend, I moved Sunday's long run to Thursday, thusly in the end moving Tuesday's Fartleks to Sunday, which in the end when knowhere.
Make sense? Yeah, I know.
So today LC and I did our long run. DC and IT dropped us pretty fast. LC wanted 12, I wanted 10, we figured we'd meet in the middle somewhere and did.
This felt really good, really easy, no HR data. I love being back to long runs!!!!!
Today was supposed to be a tempo run, but that got moved to Tuesday, meaning Tuesday's Fartleks were moved to today. But then knowing I'd be busy this weekend, I moved Sunday's long run to Thursday, thusly in the end moving Tuesday's Fartleks to Sunday, which in the end when knowhere.
Make sense? Yeah, I know.
So today LC and I did our long run. DC and IT dropped us pretty fast. LC wanted 12, I wanted 10, we figured we'd meet in the middle somewhere and did.
This felt really good, really easy, no HR data. I love being back to long runs!!!!!
Wednesday, February 1, 2012
Unfocused Flying
SWIM: 1400 in 50 mins, fly day
BIKE: 22.5 miles in 75 mins, big and small ring pyramids
My first swim back had to be on fly day. I bought by new punch card and tried to get excited but it just wasn't there. I was happy to swim, but it just wasn't there. I couldn't get a grip on the water, it just flowed past my hands. I could feel it rippling over my forearms. I was moving forward, but slowly. And every touch to the wall left me gasping for air. Unfocused.
At one point we did fly with fins and I felt the first twinges of a hamstring cramp. That was it. I was out. I got out early and cut my losses.
The bike was much better. I was starving hungry by the time I got home from the swim, ate about 500 calories (!) then hopped on for the ride. After a weak swim I went for redemption in the ride and did the entired session as planned.
I need to get focused and work on the hydration. I've been dehydrated for most of the past week. When I don't feel good, I just don't drink much.
BIKE: 22.5 miles in 75 mins, big and small ring pyramids
My first swim back had to be on fly day. I bought by new punch card and tried to get excited but it just wasn't there. I was happy to swim, but it just wasn't there. I couldn't get a grip on the water, it just flowed past my hands. I could feel it rippling over my forearms. I was moving forward, but slowly. And every touch to the wall left me gasping for air. Unfocused.
At one point we did fly with fins and I felt the first twinges of a hamstring cramp. That was it. I was out. I got out early and cut my losses.
The bike was much better. I was starving hungry by the time I got home from the swim, ate about 500 calories (!) then hopped on for the ride. After a weak swim I went for redemption in the ride and did the entired session as planned.
I need to get focused and work on the hydration. I've been dehydrated for most of the past week. When I don't feel good, I just don't drink much.
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