RUN 6.3 miles in 57 mins
As per habit, I ran on Tuesday morning. I didn't need to. But I wanted to. So I did. :)
I realized only later in the morning that running 11 miles on 11-11-14 would be cool, but ah well.
Maybe at another level, I wanted a run to help with some stress I was feeling about today's appointment. I won't discuss that here, suffice it to say that it's another challenge and life is all about challenges and how we deal with them.
Tuesday, November 11, 2014
Monday, November 10, 2014
3 lbs and $14
SWIM 2000y in ~50 mins, rotation and kick drill sets
COMMUTE 6 miles
Some IronHumor to remember.
The other morning I awoke in the middle of the night needing to use the bathroom. I futzed with my watch to get the time -- 12:50. NUTS, I think, that's it?! Later on in the morning I realize that wasn't the chronological time, rather it was my stopwatch time for B2B! I haven't erased it yet!
At my swim on Friday I again marveled at how heavy my swim gear bag was. How could swimming weigh so much?! So I brought the bag in the house as a prompt to get it cleaned up and see why it was so heavy. Last night I got to that errand. It started out weighing 10 pounds. I found numerous swim caps (SavageMan, Swim The Sun, B2B, and Tri Club), uncounted baggies to keep my workout cards dry on the deck, and $14 in the front pocket. Those bills were from my days at Master's swims back in early 2012!
I managed to remove 3 lbs of gear and garbage from the bag, and although doing so really didn't clear up usable space it was needed! And profitable!
Today's swim was 8x50 drills then 4x50 swimming the drill. The first drill was for rotation: hold a kickboard between your thighs and rotate until you feel the 'slap' of the board against the surface of the water. (This was hard to do given my thigh gap!). The second drill was with an ankle band, still kicking so not like my other ankle band. I'm not sure I understood this drill.
After that, 4x100 on 2 mins (I managed 1:50, 1:55, 1:56, 1:57) and 8x50 consistent. I was consistently tired by that point!
Great warm day outside, 71F last I checked but a polar vortex is due to arrive and chill things off. Booo!
Does Billie Van Josef make sense?
COMMUTE 6 miles
Some IronHumor to remember.
The other morning I awoke in the middle of the night needing to use the bathroom. I futzed with my watch to get the time -- 12:50. NUTS, I think, that's it?! Later on in the morning I realize that wasn't the chronological time, rather it was my stopwatch time for B2B! I haven't erased it yet!
At my swim on Friday I again marveled at how heavy my swim gear bag was. How could swimming weigh so much?! So I brought the bag in the house as a prompt to get it cleaned up and see why it was so heavy. Last night I got to that errand. It started out weighing 10 pounds. I found numerous swim caps (SavageMan, Swim The Sun, B2B, and Tri Club), uncounted baggies to keep my workout cards dry on the deck, and $14 in the front pocket. Those bills were from my days at Master's swims back in early 2012!
I managed to remove 3 lbs of gear and garbage from the bag, and although doing so really didn't clear up usable space it was needed! And profitable!
Today's swim was 8x50 drills then 4x50 swimming the drill. The first drill was for rotation: hold a kickboard between your thighs and rotate until you feel the 'slap' of the board against the surface of the water. (This was hard to do given my thigh gap!). The second drill was with an ankle band, still kicking so not like my other ankle band. I'm not sure I understood this drill.
After that, 4x100 on 2 mins (I managed 1:50, 1:55, 1:56, 1:57) and 8x50 consistent. I was consistently tired by that point!
Great warm day outside, 71F last I checked but a polar vortex is due to arrive and chill things off. Booo!
Does Billie Van Josef make sense?
Sunday, November 9, 2014
This resting is fun, but boring sometimes!
Saturday NOTHING
Sunday RUN 6.6 miles in 56 mins with TH
Saturday was an errands day, lots of little things I've been putting off until I had more time. Well, I have lots of time right now it seems! Trader Joe's, Target (they had clothes that fit me!?), Vitamin Shoppe, Aldi, Jay, home around 1pm.
I woke up to an aura, then at the end of the day GI upset. Not sure exactly what set my tummy off, but maybe the plantain chips or the protein powder set off a painful gas and cramp attack. Need to figure that out, ugh, very unpleasant...
Sunday was an early run with TH. I miss running with her and would have loved another hour but she and I both knew only 1 hour was my goal. I'm glad I stopped when I did. It felt refreshing, easy, fast, and FUN.
We went out for lobster tonight. Oh NOM NOM!
How was my week off? 3hours and 59 minutes!
SWIM 3600 y in about 90 mins?
BIKE None!! Haha!
RUN 16.3 miles
COMMUTE 24 miles
Sunday RUN 6.6 miles in 56 mins with TH
Saturday was an errands day, lots of little things I've been putting off until I had more time. Well, I have lots of time right now it seems! Trader Joe's, Target (they had clothes that fit me!?), Vitamin Shoppe, Aldi, Jay, home around 1pm.
I woke up to an aura, then at the end of the day GI upset. Not sure exactly what set my tummy off, but maybe the plantain chips or the protein powder set off a painful gas and cramp attack. Need to figure that out, ugh, very unpleasant...
Sunday was an early run with TH. I miss running with her and would have loved another hour but she and I both knew only 1 hour was my goal. I'm glad I stopped when I did. It felt refreshing, easy, fast, and FUN.
We went out for lobster tonight. Oh NOM NOM!
How was my week off? 3hours and 59 minutes!
SWIM 3600 y in about 90 mins?
BIKE None!! Haha!
RUN 16.3 miles
COMMUTE 24 miles
Friday, November 7, 2014
Weds, Thurs, Fri...
Weds COMMUTE 6 miles
Thurs RUN 6.6 miles in just over an hour
COMMUTE 6 miles
Fri SWIM 2000y in ~45 mins, 500 y TT in 9:36
COMMUTE 6 miles
My second week of recovery continues, and finally about mid-week I really started to perk up. My commutes started feeling easy and fast, no more tired legs. The Thursday run was a bit weak and I had a headache, but enjoyed it still.
On Thursday's commute home I came across another cyclist, the first I've encountered that takes cycling safety more seriously than I do. I seem to ride on a street with many many casual riders that blow off stop signs and act nuts. This guy had awesome lights and gear, fully stopped, took the lane when safer to do so, and pointed me to Cycling Savy -- a local safety course for cyclists. Before leaving work I put extra lights and reflectives on, thought I was all set and covered until I came up upon him!
Thursday was a full moon day. Went to bed Weds and Thurs with the moon in the east. Woke up Thurs and Friday to a beautiful moon setting in the west. :)
Friday's swim was a 500y TT effort, did it in 9:36 for a 100y ave of 1:55. Ooooof, I slowed down! Not unexpectedly though, given the long distance effort training, the race, and the recovery. Might as well set the baseline low! Then I did a 5x100 (10s) in 10:08. Once you subtract the 40 seconds of rest it calculates out to a 100 y ave time of 1:54.
SM recommended some fast 50 and 100 y efforts in my upcoming swims. LOL, anything to get faster than this!
It's cold on my commutes, cold in the lab, cold at home. Sometimes I can't seem to get warm! It's no mystery to me as to why, I'm lacking insulation. But it's so crazy that this morning the lifeguard A asked we what I changed in my diet this year. Heh, there's a long answer and a short answer...I gave him the latter.
Thurs RUN 6.6 miles in just over an hour
COMMUTE 6 miles
Fri SWIM 2000y in ~45 mins, 500 y TT in 9:36
COMMUTE 6 miles
My second week of recovery continues, and finally about mid-week I really started to perk up. My commutes started feeling easy and fast, no more tired legs. The Thursday run was a bit weak and I had a headache, but enjoyed it still.
On Thursday's commute home I came across another cyclist, the first I've encountered that takes cycling safety more seriously than I do. I seem to ride on a street with many many casual riders that blow off stop signs and act nuts. This guy had awesome lights and gear, fully stopped, took the lane when safer to do so, and pointed me to Cycling Savy -- a local safety course for cyclists. Before leaving work I put extra lights and reflectives on, thought I was all set and covered until I came up upon him!
Thursday was a full moon day. Went to bed Weds and Thurs with the moon in the east. Woke up Thurs and Friday to a beautiful moon setting in the west. :)
Friday's swim was a 500y TT effort, did it in 9:36 for a 100y ave of 1:55. Ooooof, I slowed down! Not unexpectedly though, given the long distance effort training, the race, and the recovery. Might as well set the baseline low! Then I did a 5x100 (10s) in 10:08. Once you subtract the 40 seconds of rest it calculates out to a 100 y ave time of 1:54.
SM recommended some fast 50 and 100 y efforts in my upcoming swims. LOL, anything to get faster than this!
It's cold on my commutes, cold in the lab, cold at home. Sometimes I can't seem to get warm! It's no mystery to me as to why, I'm lacking insulation. But it's so crazy that this morning the lifeguard A asked we what I changed in my diet this year. Heh, there's a long answer and a short answer...I gave him the latter.
Tuesday, November 4, 2014
Ugh...it's only been 10 days!
RUN 3.1 miles in about 30 mins, commute to work
Woke up the Whisper of Rain. And it's been raining aaaalllll day:) My run to work was in the rain. Sure it's cold and wet and gray, but I can't help but Appreciate it.
I keep thinking forward to my 2015 goals. Dammit it's only been 10 days since B2B, and I'd kinda put a moratorium on thinking like this until November was done and gone!
Woke up the Whisper of Rain. And it's been raining aaaalllll day:) My run to work was in the rain. Sure it's cold and wet and gray, but I can't help but Appreciate it.
I keep thinking forward to my 2015 goals. Dammit it's only been 10 days since B2B, and I'd kinda put a moratorium on thinking like this until November was done and gone!
Monday, November 3, 2014
Getting back into the groove: setting some goals
SWIM 45 mins and 1600 yards
COMMUTE 6 miles
I'm feeling great, I think the biggest aspect of my recovery will be overcoming the burnout and mental fatigue I was feeling. Don't want that to carry over into 2015.
1600 seems short, but that's what my math came up with. I didn't start right away, stood on the deck and lolly-gagged until 6:16. Once I started I was OK though, felt like a great swim and didn't focus on much else than the workout.
Speaking of which, the goal was counting strokes. WU 300 then 4x50 counting with paddles- I averaged 12 right arm strokes/25y. Then do 4x50 without paddles and keep the number the same. Mine was, so SM said go for faster. I did a few 50's in 50 seconds in what was about an 80% effort. Then 4x50 fist, then 2x150 paddles and pull buoy, then 2x150 pull buoy with fists. For everything but this last 150, my strokes were the same number, this last set it was 16! CD 100.
I talked to SM and NK about keeping motivated this winter for the pool, and asked for some goals or benchmarks to work for by the end of the year. I was happy to have SM give me some 500TT work to do this week :)
I have ideas for next year's goals, but it's only 9 or so days after B2B and only the 3rd day of November. I was going to take November "off", so no goal setting just yet! But I'm thinking of a 100-mile trail race in June and the LC Nationals at Redman in September as the major goals. Just thinking!
COMMUTE 6 miles
I'm feeling great, I think the biggest aspect of my recovery will be overcoming the burnout and mental fatigue I was feeling. Don't want that to carry over into 2015.
1600 seems short, but that's what my math came up with. I didn't start right away, stood on the deck and lolly-gagged until 6:16. Once I started I was OK though, felt like a great swim and didn't focus on much else than the workout.
Speaking of which, the goal was counting strokes. WU 300 then 4x50 counting with paddles- I averaged 12 right arm strokes/25y. Then do 4x50 without paddles and keep the number the same. Mine was, so SM said go for faster. I did a few 50's in 50 seconds in what was about an 80% effort. Then 4x50 fist, then 2x150 paddles and pull buoy, then 2x150 pull buoy with fists. For everything but this last 150, my strokes were the same number, this last set it was 16! CD 100.
I talked to SM and NK about keeping motivated this winter for the pool, and asked for some goals or benchmarks to work for by the end of the year. I was happy to have SM give me some 500TT work to do this week :)
I have ideas for next year's goals, but it's only 9 or so days after B2B and only the 3rd day of November. I was going to take November "off", so no goal setting just yet! But I'm thinking of a 100-mile trail race in June and the LC Nationals at Redman in September as the major goals. Just thinking!
Sunday, November 2, 2014
B2B Post Race and Recovery Week
Sunday through Wednesday: Sight-seeing in Wilmington and driving back to STL.
Thursday: RUN 5 miles in ?? about 45 mins
Friday: RUN 3 miles in ?? abotu 28 mins, run commute to work
Saturday and Sunday, nothing but a long walk with the family on Sunday.
I felt great after the race, no soreness! No injuries except the neck chafing. I was just having a lot of muscle fatigue and tiredness. I had energy and I was walking around OK, but I couldn't motivate for much more than that.
The Thursday and Friday runs felt surprisingly good, the only thing I wasn't happy with was the cold. It was 70-80F in North Carolina, but only 40-50 here!
Great race and great recovery. The goal for November is to do only what I feel like doing.
Thursday: RUN 5 miles in ?? about 45 mins
Friday: RUN 3 miles in ?? abotu 28 mins, run commute to work
Saturday and Sunday, nothing but a long walk with the family on Sunday.
I felt great after the race, no soreness! No injuries except the neck chafing. I was just having a lot of muscle fatigue and tiredness. I had energy and I was walking around OK, but I couldn't motivate for much more than that.
The Thursday and Friday runs felt surprisingly good, the only thing I wasn't happy with was the cold. It was 70-80F in North Carolina, but only 40-50 here!
Great race and great recovery. The goal for November is to do only what I feel like doing.
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