SWIM 46 minutes and 2000 yards
BIKE COMMUTE maybe 2 miles from Forest Park, for rain
It was one of those days that I lingered at the house, knowing it was going to rain later had me wondering my best plan. Drive and bike from FoPa? Ride anyway? Ride to gym then lab then home? In the rain? Or drive to gym, go back home for the bike?
In the end I picked the option that made it most likely I would swim. And stay dry. And warm. It's still only high 40's out there.
I had an alarm for 5:30, snoozed to maybe 5:50, did ?????? until 7 when I walked the dog, did ?????? more delays until 8am when I left for gym. Ugh, gotta get my morning schedule on track.
At the gym, I saw DS at the counter. She recognized my Castlewood Cup hoodie. She joked about my being there at 8:15 (late!) and still not swimming. She's right, I gotta get my morning back to a proper schedule.
My mind can be very binary. If I have a plan of 60 mins and I don't have time for the 60 mins, my mind will jump to Cancel instead of Modify. Need to work on that too. I brought a workout from my Triathletes swim book, but most of the way into it I realized I was forgetting an entire segment and needed another 550 yards to round it out. (Turns out I skipped a 6x100 pull set at the end). That was a good skip. Didn't need it.
WU was 200 S, and 2x200 as 50P 100K 50P
MS was moderate 300-200-100, Neg Split 200-100-50, Fast 100 50
then the 6x100 pull.
Instead I did the moderate and Neg split as half swim/half pull, and did about 300-400 fins at the end. Happily I modified to fit time, and goal. Shot for 2000 yards.
My skin is dry and itchy, yay that means I'm a swimmer! Right?
At work I took a few minutes to catch up on races. MT100 on 2018 hiatus. Dark2Dawn is July 1st, they have a 10K option. Farmdale is Oct 6-7. Potawatomi is Aprl 7-8. Getting the itch. (Not referring to dry skin, hahaha!)
And I gotta get caught up on my Songlist notes, been adding but not logging.
So far.
Johhny Cash One
Oasis Wonderall
Journey Be Good to Yourself (I typed Bee, hahaha!!!!!)
ACDC Shoot to Thrill (JH gym always has ACDC playing)
Imagine Dragons Believer See next post.
Monday, March 26, 2018
Sunday, March 25, 2018
Finally something that felt like a "big weekend"
Tuesday BIKE 45 mins trainer, short COMMUTE, and PT
Wednesday BIKE COMMUTE 9.4 miles
Thursday BIKE COMMUTE 9.4 miles
WALK/RUN with 7 1-minute intervals
Friday Rested
Saturday SWIM 60 mins and 2700 yards
BIKE 60 mins indoors
WALK total of 4.8 miles in 4 sessions
Sunday BIKE 60 mins indoors
WALK/RUN with 4 or 5 short intervals, two walks and total of 5.7 miles
There's a lot of numbers going on this week, I'm happy to report NUMERICS below.
Quick Summary. The indoor bikes are super easy, move-the-hip, burn-some-energy sessions. I'm guessing not many miles and not really counting them. Yet.
The Thursday run was supposed to be a swim day too, instead I moved the swim to Friday and squeezed in what was going to be a 30 min walk-with-run in the afternoon. I ended up doing 60 mins! Thought I'd do 5 intervals, thought I'd ended up with 6, surprised to find 7 in the Garmin. HR was great at 128-130, cadence low 170's, and the pace 8:45m/m. Another surprise. The next day my back was tired, but the hip OK.
Friday I skipped the swim. LayZee.
Saturday I made up for it by getting a FULL HOUR of swim in! TH had a swim meet, I was in a lane with two other steady long distance swimmers, and so I was motivated. The female swimmer was slightly slower than me so I got a rest at each wall. I just took it slow and for the first time this year followed a plan from my Triathletes swim book. And this was the first swim with the fins, my left ankle felt it first, gotta build that up.
Sunday I did two long walks, the second one I brought the dog as sort of a brake on myself. I knew she wouldn't last more a few intervals, and sure enough that's all I got out of her. And she got me to not speed walk the entire thing. I'm only a few sessions into running and I've already outpaced her. The intervals I did felt OK, my lower back is still tired is all. The hip -- doing OK. I'm logging it as "barely noted" in my symptoms log.
After the bike on Sunday (in the evening) I pulled out my 2015 and 2017 blog books to see what I was doing back then. In 2015 I was undergoing tests for the compression fractures in my back and running 50-65 miles a week. In 2017 I was preparing for tests with Dr L for the hip, running maybe 20-25 miles a week.
I found instances of hip popping in 2015. I'll never know when or how it all started I guess. But I also found that my last real "run" was around April 1st, so I'm coming up one year. This coming weekend is a Blue Moon on the 31st, it will be Easter weekend, I'll be home with family, great time to start being a runner again.
NUMERICS!
SWIM 4250 yards, including at T-test and a 1 hour swim
BIKE (indoors) 39 miles
RUN 1.0 mile, in 1 minute intervals
BIKE COMMUTE 22.8 miles
WALKING 26.1 (ugh so close to marathon)
Wednesday BIKE COMMUTE 9.4 miles
Thursday BIKE COMMUTE 9.4 miles
WALK/RUN with 7 1-minute intervals
Friday Rested
Saturday SWIM 60 mins and 2700 yards
BIKE 60 mins indoors
WALK total of 4.8 miles in 4 sessions
Sunday BIKE 60 mins indoors
WALK/RUN with 4 or 5 short intervals, two walks and total of 5.7 miles
There's a lot of numbers going on this week, I'm happy to report NUMERICS below.
Quick Summary. The indoor bikes are super easy, move-the-hip, burn-some-energy sessions. I'm guessing not many miles and not really counting them. Yet.
The Thursday run was supposed to be a swim day too, instead I moved the swim to Friday and squeezed in what was going to be a 30 min walk-with-run in the afternoon. I ended up doing 60 mins! Thought I'd do 5 intervals, thought I'd ended up with 6, surprised to find 7 in the Garmin. HR was great at 128-130, cadence low 170's, and the pace 8:45m/m. Another surprise. The next day my back was tired, but the hip OK.
Friday I skipped the swim. LayZee.
Saturday I made up for it by getting a FULL HOUR of swim in! TH had a swim meet, I was in a lane with two other steady long distance swimmers, and so I was motivated. The female swimmer was slightly slower than me so I got a rest at each wall. I just took it slow and for the first time this year followed a plan from my Triathletes swim book. And this was the first swim with the fins, my left ankle felt it first, gotta build that up.
Sunday I did two long walks, the second one I brought the dog as sort of a brake on myself. I knew she wouldn't last more a few intervals, and sure enough that's all I got out of her. And she got me to not speed walk the entire thing. I'm only a few sessions into running and I've already outpaced her. The intervals I did felt OK, my lower back is still tired is all. The hip -- doing OK. I'm logging it as "barely noted" in my symptoms log.
After the bike on Sunday (in the evening) I pulled out my 2015 and 2017 blog books to see what I was doing back then. In 2015 I was undergoing tests for the compression fractures in my back and running 50-65 miles a week. In 2017 I was preparing for tests with Dr L for the hip, running maybe 20-25 miles a week.
I found instances of hip popping in 2015. I'll never know when or how it all started I guess. But I also found that my last real "run" was around April 1st, so I'm coming up one year. This coming weekend is a Blue Moon on the 31st, it will be Easter weekend, I'll be home with family, great time to start being a runner again.
NUMERICS!
SWIM 4250 yards, including at T-test and a 1 hour swim
BIKE (indoors) 39 miles
RUN 1.0 mile, in 1 minute intervals
BIKE COMMUTE 22.8 miles
WALKING 26.1 (ugh so close to marathon)
Monday, March 19, 2018
Lengthening the swim, and swim t-test
Saturday SWIM 30 mins and 1200 yards
Sunday I biked to work and enjoyed the lack of traffic, every one still in bed? Yay! After a few hours there I biked into Fo Pa for the bike race. Didn't ride around there much, then caught a ride home. Later in the day I did get 30 mins on the trainer to make it feel like a fuller day.
RUN 4 x 1 min in total 30 mins treadmill session
Sunday BIKE COMMUTE to work, into FoPa for bike race, then got a ride home
BIKE 30 mins indoors. just because.
Monday RUN 2 x 1 min in total 30 mins again
SWIM 40 mins and 1550 yards (I think), and 3 x T-test for swim
BIKE COMMUTE rained out
Big gains this weekend on many fronts. Saturday was a back-to-back swim as I also swam Friday. So I kept the Saturday swim easy on the swim and more pull/kick/other to keep rested. The 4 mins of running felt great, stiff and clumsy, but that's expected. No hip pains or problems that I can pin point to the running.
Sunday I biked to work and enjoyed the lack of traffic, every one still in bed? Yay! After a few hours there I biked into Fo Pa for the bike race. Didn't ride around there much, then caught a ride home. Later in the day I did get 30 mins on the trainer to make it feel like a fuller day.
Monday! More running, this time only 2 one minute intervals. They just didn't feel as good as Saturday's. More stiff and clunky, loud and off balance. And a little more pain involved. So just focus on walking, the feeling of connection between shoulder and leg, as mentioned in the previously light bulb moment post.
And more swimming, the goal this week is to get beyond my 30 mins limit, start some structure, and get the tests in. The little spiral swim book I have has these "t-tests", a series of 3 x 100 timed swims that are used to gauge progress on a monthly basis. Yay for my garmin's swim program!
I warmed up with mostly pulls, and about 10 mins in started the first 100. I didn't push the pace, reminded myself that I needed the 3 100's to be within 5 seconds of each other for it to really calculate effectively, and I knew I'd wear out fast. My form started to slip off in the 3rd length and in the 4th length is just felt awful. I was honestly surprised to hit the first 100 in 1:59! I did a kickboard lap (took about 2 mins), then repeated the 100 for a 1:56! Yowza.
Another kickboard lap, then the 3rd 100. And here I hit the Stop button instead of the Lap button on the garmin! Nuts! I figured it had to be around 1:56 - 1:59, but only a few yards into the resting lap I decided to do a 4th 100 to have a complete data set. Of course, right? My form really sucked in this last one, I was rolling all over, gasping for air and swallowing some, had to pause for an extra breath at the end of the 3rd length -- yet still pulled off a 2:00. I'd guess the extra breath put me over 1:59.
So dang, that's surprising -- I think my 100y PR is 1:50 or 1:49? That's a LONG way off for my right now. And the pace today was non sustainable beyond 100 yards without a rest. But YAY! I've set a benchmark and have something to improve upon.
Friday, March 16, 2018
PT light bulb moment, and I get to try running!
SWIM 1200y in 30 mins, first with more swim than pull!
BIKE COMMUTE 1.2 miles, haha
PT with JH
Since Tuesday's session with JH, I've been trying to make the association between pressing back/down with one leg on the yoga ball and pressing down into the floor with the contralateral arm, while lifting the other leg (isolateral to the arm). I figured there had to be a connection, as JH describes all this as working up to running. He does the motion so fast, a springy jump that I've yet to learn.
This was my first opportunity to try making the connection (at this point I'm assuming there actually is a connection to make...) between one leg pushing back and the opposite arm doing the same. Walking the dog, couldn't do it. But on the treadmill, I could! Especially if I slowed down and put the focus one one leg/arm at a time. Once I could feel it, I'd focus on the feeling on one side, then the other, than back to the other.
JH said my walk is looking good, and I ask about this connection I'm investigating. He just smiles, and I realize my light bulb is kinda late turning on!! HAHA! Yes, there is a connection. And I found it. And it does feel good.
At the end, I get encouraged to try running. But not with the 1 min/1 min protocol. Follow MY protocol. And mostly focus on recovery. I misunderstood this at first. I was thinking 24-36-48 hour recovery, he meant a walking recovery between the next short run. Good thing I asked, I was way off. And don't use a treadmill, get away from the numbers.
It's going to be a warm weekend. With running!
BIKE COMMUTE 1.2 miles, haha
PT with JH
Since Tuesday's session with JH, I've been trying to make the association between pressing back/down with one leg on the yoga ball and pressing down into the floor with the contralateral arm, while lifting the other leg (isolateral to the arm). I figured there had to be a connection, as JH describes all this as working up to running. He does the motion so fast, a springy jump that I've yet to learn.
This was my first opportunity to try making the connection (at this point I'm assuming there actually is a connection to make...) between one leg pushing back and the opposite arm doing the same. Walking the dog, couldn't do it. But on the treadmill, I could! Especially if I slowed down and put the focus one one leg/arm at a time. Once I could feel it, I'd focus on the feeling on one side, then the other, than back to the other.
JH said my walk is looking good, and I ask about this connection I'm investigating. He just smiles, and I realize my light bulb is kinda late turning on!! HAHA! Yes, there is a connection. And I found it. And it does feel good.
At the end, I get encouraged to try running. But not with the 1 min/1 min protocol. Follow MY protocol. And mostly focus on recovery. I misunderstood this at first. I was thinking 24-36-48 hour recovery, he meant a walking recovery between the next short run. Good thing I asked, I was way off. And don't use a treadmill, get away from the numbers.
It's going to be a warm weekend. With running!
Thursday, March 15, 2018
Behind and confused on my dates. And the WHAT vs WHY revelation.
And I'm not going to sit here trying to figure it out. No wait I think I have it...starting March 6th:
Tuesday BIKE 9 miles
Wednesday SWIM 1200y in 30 mins
Thursday BIKE indoor 6 miles
Friday Drive home!
Saturday BIKE indoor 6 miles
Week summary SWIM 2400, BIKE 21, WALK 12.8
Monday BIKE indoor 11 miles, BIKE COMMUTE 9.4
Tuesday SWIM 1300y, PT with JH, BIKE COMMUTE partial 2.4 miles
Wednesday BIKE indoor 11 miles, BIKE COMMUTE 9.4 miles
Thursday (today) BIKE COMMUTE 9.4 miles, and .....??
Was supposed to swim this morning, but wasn't feeling it. Might still happen, or it will happen tomorrow.
Tuesday last week I had a visit with Dr L, he worked on my neck. Oooh yeah my neck feels better, but the knot in my back is still there. I'm now on a 4 weeks or 'as needed' schedule with him, and apparently some changes in his office or my maintenance schedule as next visit I buy 12 visits and pay ahead of time for them. An investment!
The Wednesday swim was a WIN, I squeezed it in between PT with Julie (possibly my last with her!), work, and leaving STL to drive home. This swim felt GREAT. Unfortunately, I didn't swim during my visit. Was more important to take care of mom who was post surgery! And work on K's 500 piece puzzle!
Over the visit, I did get some treadmilling and indoor biking, very little outside of the house though.
The hip did OK, but I swelled up again. It started Friday, got worse Saturday and Sunday, and didn't resolve until Wednesday! Was it the cheese, the disrupted sleep and/or meal schedule, something else? Gotta work on it. Looking at histamine, dairy, and thyroid.
So this week I'm still getting back on my schedule. Met with JH on Tuesday and had a hard knot in my mid upper right back. It was OK all yesterday but sitting here now I can feel it at my desk. I saw the surgeon Tuesday too, she said it's normal for someone my age to still have pain and not be running yet. Patience. Foam rolling. And more strength.
Lots of mental processing too. Especially with the swelling and gut reaction over the weekend. (Gut went to T=0!! for a few days!!!!). On Tuesday with Jeff I realized that my following the Return To Running protocol given to me needs me to pay more attention to what works and what doesn't for ME. I was following the protocol as prescribed, but wasn't listening well enough. I learned in a Jordan H podcase the next day that I followed the WHAT and not the WHY. I was doing WHAT I needed to do, but not doing it because of WHY I wanted to do it.
This isn't a very good summary, there's so much to say!! The daffodils are blooming, the trees are about to bud out, it's still kinda cold in the 40's most days but right now it's closer to 70. I don't see Dr L for 4 weeks, JB is done, and I'm working with JH 1-2x a week now.
I'm still Keto, just passed 100 days! And I'm a few days away from 500 days of NSNG. I'm looking at the histamines in my food again, considering AIP to calm down my immune response. Assuming that's what's causing this swelling I get. My legs were about 1" bigger around! And considering medical tests -- thyroid? It's frustrating, not knowing what's causing this. It's the 2nd or 3rd time just this year.
Tuesday BIKE 9 miles
Wednesday SWIM 1200y in 30 mins
Thursday BIKE indoor 6 miles
Friday Drive home!
Saturday BIKE indoor 6 miles
Week summary SWIM 2400, BIKE 21, WALK 12.8
Monday BIKE indoor 11 miles, BIKE COMMUTE 9.4
Tuesday SWIM 1300y, PT with JH, BIKE COMMUTE partial 2.4 miles
Wednesday BIKE indoor 11 miles, BIKE COMMUTE 9.4 miles
Thursday (today) BIKE COMMUTE 9.4 miles, and .....??
Was supposed to swim this morning, but wasn't feeling it. Might still happen, or it will happen tomorrow.
Tuesday last week I had a visit with Dr L, he worked on my neck. Oooh yeah my neck feels better, but the knot in my back is still there. I'm now on a 4 weeks or 'as needed' schedule with him, and apparently some changes in his office or my maintenance schedule as next visit I buy 12 visits and pay ahead of time for them. An investment!
The Wednesday swim was a WIN, I squeezed it in between PT with Julie (possibly my last with her!), work, and leaving STL to drive home. This swim felt GREAT. Unfortunately, I didn't swim during my visit. Was more important to take care of mom who was post surgery! And work on K's 500 piece puzzle!
Over the visit, I did get some treadmilling and indoor biking, very little outside of the house though.
The hip did OK, but I swelled up again. It started Friday, got worse Saturday and Sunday, and didn't resolve until Wednesday! Was it the cheese, the disrupted sleep and/or meal schedule, something else? Gotta work on it. Looking at histamine, dairy, and thyroid.
So this week I'm still getting back on my schedule. Met with JH on Tuesday and had a hard knot in my mid upper right back. It was OK all yesterday but sitting here now I can feel it at my desk. I saw the surgeon Tuesday too, she said it's normal for someone my age to still have pain and not be running yet. Patience. Foam rolling. And more strength.
Lots of mental processing too. Especially with the swelling and gut reaction over the weekend. (Gut went to T=0!! for a few days!!!!). On Tuesday with Jeff I realized that my following the Return To Running protocol given to me needs me to pay more attention to what works and what doesn't for ME. I was following the protocol as prescribed, but wasn't listening well enough. I learned in a Jordan H podcase the next day that I followed the WHAT and not the WHY. I was doing WHAT I needed to do, but not doing it because of WHY I wanted to do it.
This isn't a very good summary, there's so much to say!! The daffodils are blooming, the trees are about to bud out, it's still kinda cold in the 40's most days but right now it's closer to 70. I don't see Dr L for 4 weeks, JB is done, and I'm working with JH 1-2x a week now.
I'm still Keto, just passed 100 days! And I'm a few days away from 500 days of NSNG. I'm looking at the histamines in my food again, considering AIP to calm down my immune response. Assuming that's what's causing this swelling I get. My legs were about 1" bigger around! And considering medical tests -- thyroid? It's frustrating, not knowing what's causing this. It's the 2nd or 3rd time just this year.
Sunday, March 4, 2018
First real outdoor ride!
Friday BIKE COMMUTE 9.4 miles
Saturday TREADMILL 30', ELLIPTICAL 30', SWIM 30' and 1300y
Sunday RIDE 20.18 miles in 1:25 on Grant's Trail. Ave 14.1 mph and 128 bpm.
Monday TREADMILL 30' and 1.6 miles, then SWIM 30' 1200y
Kinda like spring has sprung? Yay! Friday just a bike commute. I WasGonna hit the gym before work but failed to get out the door on time. Lingered...
Saturday I started on the TM instead of the elliptical. The TM felt OK but on the elliptical while feeling out what muscles I was using I noted something shift/moving/clicking over the trochanter in the hip. Not on the right side, not really painful, not even noticeable until I feel it with my hand. Then after a swim. Now the elliptical wasn't all the comfy, I wasn't enjoying it and kept it super easy. I'd almost say it pained me? I noted then in the swim that I felt a dull ache in the hip without the pull buoy. But not with. I tried to diagnose it better -- all I could come up with is that I felt it when my left arm extended forward, so maybe a stretch? Was I rolling funny? Banana'ing?
Then the rest of Saturday was pained, I even cut short the dog walk with RM at Francis park because of it. Nuts.
To my surprise on Sunday it was an almost perfect pain-free day! I took Puppy out around noon (after waiting for it to warm up from 39F to 52F) to the Lodge trailhead. Soooo pretty and I was happily overdressed. The trail now extends east a little, I decided to explore that at the end. My goal was 20 miles, I forgot that the trail only goes 8 miles out, it hasn't been extended at the northern end like I thought. So bippity-boppity out to the other end, then wandered off GT on the way back. I went into the side trails to pick up extra mileage and found a new-to-me bike path!
Now my Garmin had been giving me low battery alarms for much of the ride, and I just kept mental track of the numbers. But going off trail throws those numbers off, so I kept mentally begging the thing to hold on just a few more miles. More alarms, but it kept ticking. In it's Garminy sort of way, of course. Found a really nice hill, ended up on Green Park Rd which I recognized as a trail crossing earlier, jumped back on the trail, and headed to the lodge. Once there I needed only 3-ish more miles. The new extended gave me only 0.5. More trail please! So I out-n-backed to distance. At one point I thought it'd be fun to get 20.18 miles, and kid you not I got that distance as I rolled up to the truck!! And when I next glanced at the Garmin it had died! No joke! Wonderful!
No pain, no discomfort during or after the ride. Sunday was kinda golden for the hip!
Now Monday was a test day. I repeated the 30' treadmill and 30' swim without the elliptical. In the dog walk before the gym, I noted some discomfort. A sharp non-pain pain and early in the walk a notable pop like I sometimes get. The treadmill was very mildly pained (very very mildly) and the swim was pain-free. So can I blame the elliptical? JH did warn against using it. But I had to run the test. Er...perform the test.
I'm also happy to say the swim today was a 3:1 ration of pull/other:swim. I did 200's in which 1 lap was swim and the other 3 laps choice. Did mostly pull and just 2 kickboard laps.
Saturday TREADMILL 30', ELLIPTICAL 30', SWIM 30' and 1300y
Sunday RIDE 20.18 miles in 1:25 on Grant's Trail. Ave 14.1 mph and 128 bpm.
Monday TREADMILL 30' and 1.6 miles, then SWIM 30' 1200y
Kinda like spring has sprung? Yay! Friday just a bike commute. I WasGonna hit the gym before work but failed to get out the door on time. Lingered...
Saturday I started on the TM instead of the elliptical. The TM felt OK but on the elliptical while feeling out what muscles I was using I noted something shift/moving/clicking over the trochanter in the hip. Not on the right side, not really painful, not even noticeable until I feel it with my hand. Then after a swim. Now the elliptical wasn't all the comfy, I wasn't enjoying it and kept it super easy. I'd almost say it pained me? I noted then in the swim that I felt a dull ache in the hip without the pull buoy. But not with. I tried to diagnose it better -- all I could come up with is that I felt it when my left arm extended forward, so maybe a stretch? Was I rolling funny? Banana'ing?
Then the rest of Saturday was pained, I even cut short the dog walk with RM at Francis park because of it. Nuts.
To my surprise on Sunday it was an almost perfect pain-free day! I took Puppy out around noon (after waiting for it to warm up from 39F to 52F) to the Lodge trailhead. Soooo pretty and I was happily overdressed. The trail now extends east a little, I decided to explore that at the end. My goal was 20 miles, I forgot that the trail only goes 8 miles out, it hasn't been extended at the northern end like I thought. So bippity-boppity out to the other end, then wandered off GT on the way back. I went into the side trails to pick up extra mileage and found a new-to-me bike path!
Now my Garmin had been giving me low battery alarms for much of the ride, and I just kept mental track of the numbers. But going off trail throws those numbers off, so I kept mentally begging the thing to hold on just a few more miles. More alarms, but it kept ticking. In it's Garminy sort of way, of course. Found a really nice hill, ended up on Green Park Rd which I recognized as a trail crossing earlier, jumped back on the trail, and headed to the lodge. Once there I needed only 3-ish more miles. The new extended gave me only 0.5. More trail please! So I out-n-backed to distance. At one point I thought it'd be fun to get 20.18 miles, and kid you not I got that distance as I rolled up to the truck!! And when I next glanced at the Garmin it had died! No joke! Wonderful!
No pain, no discomfort during or after the ride. Sunday was kinda golden for the hip!
Now Monday was a test day. I repeated the 30' treadmill and 30' swim without the elliptical. In the dog walk before the gym, I noted some discomfort. A sharp non-pain pain and early in the walk a notable pop like I sometimes get. The treadmill was very mildly pained (very very mildly) and the swim was pain-free. So can I blame the elliptical? JH did warn against using it. But I had to run the test. Er...perform the test.
I'm also happy to say the swim today was a 3:1 ration of pull/other:swim. I did 200's in which 1 lap was swim and the other 3 laps choice. Did mostly pull and just 2 kickboard laps.
Thursday, March 1, 2018
Welcoming March with a swim!
Tuesday BIKE INDOORS 30 mins, and Jeff PT
Wednesday BIKE COMMUTE 14 miles
Thursday SWIM 30 mins 1250 y
Tuesday we worked on more yoga ball, nothing new but I'm learning how to anchor my back while "bridged" on the ball. And in doing so, found some new back muscles. They squawked a lot in the afternoon, but were OK by next day. To save time, I brought Puppy in the truck and bike to the lab and back. So 2.5 miles commute, haha.
Wednesday there was a light mist falling while walking the dog, by the time I rode out it was a bit heavier. I almost dropped the ride to do it later, but I knew it would bother me and hang over my head all day. And I needed to meet TH for her tattoo consult so if I waited I'd be in a hurry and would miss the ride. So I finished the ride, and by the time I arrived to work I needed to change my pants out. But I was happy to have it done, and the ride home was dry.
Thursday is first day of March :) And I broke it in with a swim. I was gonna do my 60 minute cardio session, but the morning went late. And why did it do that....hmm....long unnecessary brekkie...? Could waited on that! I left for gym, got to near Compton and realized I forgot my swim bag. Then at gym I realized I forgot my clothes for PT. Ugh. So while at AU I had running shorts on....not sure I was entirely comfy with that? Was it in my head? Plan better!! Maybe pre-pack as a March habit? Add it to the Bullet Journal! ;)
But I swam!! Only 3 laps as regular swim, 1 as kickboard, the rest as pull buoy. Gotta start shifting that ratio. It felt good.
Then after the swim I met with Jeff, today more yoga ball bridging, lifting one leg, getting much better with that as I learn and he points out when I start to go off-form. Then a new exercise for the hamstring, calves on ball, up to bridge, hold, then lift belly and roll back back. NOT through the hips, instead the core takes on a steep angle. And hold! The ball was shaking! That felt great, and I'll feel it later for sure. Heck, by the time I drove back to lab I could feel back muscles wearing out. New muscles, yay!!
Jeff recommended that a planned bike ride on Sunday NOT be some extreme fest that I need to recover from. He's starting to learn me! Ha! Another 2.5 mile commute like Tuesday.
Wednesday BIKE COMMUTE 14 miles
Thursday SWIM 30 mins 1250 y
Tuesday we worked on more yoga ball, nothing new but I'm learning how to anchor my back while "bridged" on the ball. And in doing so, found some new back muscles. They squawked a lot in the afternoon, but were OK by next day. To save time, I brought Puppy in the truck and bike to the lab and back. So 2.5 miles commute, haha.
Wednesday there was a light mist falling while walking the dog, by the time I rode out it was a bit heavier. I almost dropped the ride to do it later, but I knew it would bother me and hang over my head all day. And I needed to meet TH for her tattoo consult so if I waited I'd be in a hurry and would miss the ride. So I finished the ride, and by the time I arrived to work I needed to change my pants out. But I was happy to have it done, and the ride home was dry.
Thursday is first day of March :) And I broke it in with a swim. I was gonna do my 60 minute cardio session, but the morning went late. And why did it do that....hmm....long unnecessary brekkie...? Could waited on that! I left for gym, got to near Compton and realized I forgot my swim bag. Then at gym I realized I forgot my clothes for PT. Ugh. So while at AU I had running shorts on....not sure I was entirely comfy with that? Was it in my head? Plan better!! Maybe pre-pack as a March habit? Add it to the Bullet Journal! ;)
But I swam!! Only 3 laps as regular swim, 1 as kickboard, the rest as pull buoy. Gotta start shifting that ratio. It felt good.
Then after the swim I met with Jeff, today more yoga ball bridging, lifting one leg, getting much better with that as I learn and he points out when I start to go off-form. Then a new exercise for the hamstring, calves on ball, up to bridge, hold, then lift belly and roll back back. NOT through the hips, instead the core takes on a steep angle. And hold! The ball was shaking! That felt great, and I'll feel it later for sure. Heck, by the time I drove back to lab I could feel back muscles wearing out. New muscles, yay!!
Jeff recommended that a planned bike ride on Sunday NOT be some extreme fest that I need to recover from. He's starting to learn me! Ha! Another 2.5 mile commute like Tuesday.
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