RUN 6.5 miles in about 63 mins
SWIM 2000 yards in about 55 mins
EW was at today's run! I haven't seen her since.... last year? Since then she's been married, so we had lots of changes and updates to talk about. She hasn't been running as much I guess -- she said this was the longest she'd run in a long time. So I happily hung back with her to chat, with IT and EW's friend Tony behind us. Felt good to run an easier loop, felt good to know I could go faster, felt good to chat.
Something bit my leg in the NE corner in the pond and bridge section. Left a welt and a mark!
When straight from run to swim, in what I hope can become a habit. But I didn't get home until almost 9am and that puts me in a late morning. Gotta work on that.
The swim was great, some arm fatigue but as the pace above shows I took my time. Working on the "log roll" feeling, the idea that I need to roll more to breath. And that's why I don't find air on the left side, I'm not rolling over. Working on it.
The swim drills had the "banded ankles", I put the pull buoy at the ankles and got the face-down feeling again. I'm trying to feel the fishtail feeling that comes from bending while breathing instead of rolling. Hard to describe, but I don't feel the fishtail? But I feel the bend, so that's a start.
They drain the pool tonight!! And it won't open again until Monday the 19th. Tomorrow I'm planning a swim, Brentwood? And I need a really good carrot to keep me swimming next week.
And I need to register for Sunset Tri!
Thursday, August 9, 2018
Wednesday, August 8, 2018
Bleh what a low momentum morning. And day.
SWIM 900 yards in about 20 mins, all drills
Ooh I miss Puppy. Normally I'd ride to the pool, ride to work, but then again I'm really tired for some reason today and although the walk to the truck doesn't sound fun either I'm not sure I'm up to a bike ride home.
Bleh. Woke up this way, slept in a little bit to around 6am and had a migraine aura right away. Which comes first -- the fatigue and fuzzy-brain feeling or the aura? They go together, one probably leads to another. Thankfully no other symptoms like the migraine or nausea.
I didn't get to the pool until almost 9am! I got stuck in the K with the M and the B and ugh, not bad, but the resistance to it wears on me. I know that it won't fix my fatigue. But my fatigue makes it easier to fall into the habit, like a cycle.
But I did get to the pool! The whole drive to the pool I kept trying to find a way out. I'd think, I can swim later cuz I'll have more time. Or, I'll swim over lunch. Ugh. Told myself just do 20 minutes. Just 20 minutes.
Once you get in the pool, 20 minutes cranks by and next thing I know it's 30 mins. Not so much today. Did the 6x50 easy, then 3x100 1arm-swim-1arm-swim with paddles, then 3x100 banded buoy. That's it. Since I was there late, the lap lanes collapsed at 9:30 for the bobbers and then there were 4 swimmers in my lane. This only works when everyone is a similar pace. I was behind an old guy who was slow and his toes damn near dragged on the pool floor.
So I'm telling myself, I can go after work and finish the 400 300 200 100 ladder and call the workout done.
The pool closes Friday for maintenance! I talked to Anton, they drain it Thursday night so tomorrow is my last swim there until the 19th. So all next week and weekend. I've been stalking schedules of Carondelet, MidCo, and Kirkwood. I already know Carondelet is a sucky pool but it's the closest. MidCo the next best with up to 5 lanes. Kirkwood up to 3 lanes but far away.
I'm always frustrated when the pool closes right ahead of peak race season, but this one is particularly frustrating as I'm just establishing a swim habit! I have plans and goals! Not to mention a race (haven't registered yet but it's on the to do list) to get ready for. I gotta swim 300 yards, LOL, and I need work on my swim.
So I need a really good carrot to keep me going next week. Starting in 2 days on Friday.
Ooh I miss Puppy. Normally I'd ride to the pool, ride to work, but then again I'm really tired for some reason today and although the walk to the truck doesn't sound fun either I'm not sure I'm up to a bike ride home.
Bleh. Woke up this way, slept in a little bit to around 6am and had a migraine aura right away. Which comes first -- the fatigue and fuzzy-brain feeling or the aura? They go together, one probably leads to another. Thankfully no other symptoms like the migraine or nausea.
I didn't get to the pool until almost 9am! I got stuck in the K with the M and the B and ugh, not bad, but the resistance to it wears on me. I know that it won't fix my fatigue. But my fatigue makes it easier to fall into the habit, like a cycle.
But I did get to the pool! The whole drive to the pool I kept trying to find a way out. I'd think, I can swim later cuz I'll have more time. Or, I'll swim over lunch. Ugh. Told myself just do 20 minutes. Just 20 minutes.
Once you get in the pool, 20 minutes cranks by and next thing I know it's 30 mins. Not so much today. Did the 6x50 easy, then 3x100 1arm-swim-1arm-swim with paddles, then 3x100 banded buoy. That's it. Since I was there late, the lap lanes collapsed at 9:30 for the bobbers and then there were 4 swimmers in my lane. This only works when everyone is a similar pace. I was behind an old guy who was slow and his toes damn near dragged on the pool floor.
So I'm telling myself, I can go after work and finish the 400 300 200 100 ladder and call the workout done.
The pool closes Friday for maintenance! I talked to Anton, they drain it Thursday night so tomorrow is my last swim there until the 19th. So all next week and weekend. I've been stalking schedules of Carondelet, MidCo, and Kirkwood. I already know Carondelet is a sucky pool but it's the closest. MidCo the next best with up to 5 lanes. Kirkwood up to 3 lanes but far away.
I'm always frustrated when the pool closes right ahead of peak race season, but this one is particularly frustrating as I'm just establishing a swim habit! I have plans and goals! Not to mention a race (haven't registered yet but it's on the to do list) to get ready for. I gotta swim 300 yards, LOL, and I need work on my swim.
So I need a really good carrot to keep me going next week. Starting in 2 days on Friday.
Tuesday, August 7, 2018
Encircled by rain, circles in the rain
RUN 5.1 miles in 38 mins, 7x 800
Total session was 58 mins and 6.3 miles, we walked half laps between the 800s.
All 800's were sub 4 mins! As before, the pace was just under 7 if counter-clockwise and closer to 7:20 when clockwise. All felt good :)
Puppy is still "in the shop", it was dark and cloudy, so instead of riding Frea to the track I drove. In the end this turned out to be a good idea since the ride home would have been a rainy mess, and most off my commuter lights are with Puppy. Should get Puppy back in a day or two. Overhauled, it sounds like. Anyway.
Got to the track before BE, who also drove in after voting, and my warm-up felt good but I wasn't sure I had the legs for a serious workout. Yet I felt good. And I had no inspiration for a workout, should we do ladders? Yassos? Up ladder, down ladder? Just didn't have a great idea, not sure if I can blame having travel all day yesterday or the loss of momentum from a rest day or the fatigue of less sleep? Anyway.
BE suggested 800s and I was happy with it. When I asked how many, and he said 7, I had a moment in my head of "oh I can't do that". Oh damn, where does that come from?! Immediately I recognized it and recalled a podcast last week with the Navy SEAL who lived with a guy for 31 days (I've heard multiple interviews on this, great story) and the story starts with the SEAL taking him to the gym and saying "how many pull ups can you do", then rest 45 seconds, then do it again, rest, again, and the guy/author is fading out and this is how I remember it from memory but at some point the SEAL says "we're staying here until you do 100". Two plus hours later, he was done, and he learned in that session that he had to overcome the limiting beliefs that kept him from being able to do those things. I'm not really getting this out clearly, but I think the idea is clear. That our minds limits us, the beliefs we have keep us from achieving. Anyway.
I told myself to ignore that nagging thought and just run. And we rolled out 800s one after the other, they didn't get harder or slower, they were steady like they should be. Because I believed I could do them that way.
In about the 5th I noticed that we had rain to the east and to the west, we could see the long lines of falling rain. At the start of the 6th I realized I only had 2 more to go, not 3 (yay!). In the 7th we heard thunder. And for the 8th we had rain and thunder and lightning. In one of the first turns, BE swerved out a lane to avoid the sprinklers, LOL, and the other runners on the track were huddled under the bathroom shelters while we finished our last laps. Soggy and soaked, we finished feeling good.
The storms continued on and off for the morning though, and kept me from the pool. So still gotta get that done.
PT with JH -- new lunges! Calf raise, lean back slightly, then step out until a lunge starting with the heel, then down into hip flexor stretch, then stand straight up. Sounds so simple, but I kept losing my balance between the calf raise and step out. Mental battle. More limiters knocked down.
Total session was 58 mins and 6.3 miles, we walked half laps between the 800s.
All 800's were sub 4 mins! As before, the pace was just under 7 if counter-clockwise and closer to 7:20 when clockwise. All felt good :)
Puppy is still "in the shop", it was dark and cloudy, so instead of riding Frea to the track I drove. In the end this turned out to be a good idea since the ride home would have been a rainy mess, and most off my commuter lights are with Puppy. Should get Puppy back in a day or two. Overhauled, it sounds like. Anyway.
Got to the track before BE, who also drove in after voting, and my warm-up felt good but I wasn't sure I had the legs for a serious workout. Yet I felt good. And I had no inspiration for a workout, should we do ladders? Yassos? Up ladder, down ladder? Just didn't have a great idea, not sure if I can blame having travel all day yesterday or the loss of momentum from a rest day or the fatigue of less sleep? Anyway.
BE suggested 800s and I was happy with it. When I asked how many, and he said 7, I had a moment in my head of "oh I can't do that". Oh damn, where does that come from?! Immediately I recognized it and recalled a podcast last week with the Navy SEAL who lived with a guy for 31 days (I've heard multiple interviews on this, great story) and the story starts with the SEAL taking him to the gym and saying "how many pull ups can you do", then rest 45 seconds, then do it again, rest, again, and the guy/author is fading out and this is how I remember it from memory but at some point the SEAL says "we're staying here until you do 100". Two plus hours later, he was done, and he learned in that session that he had to overcome the limiting beliefs that kept him from being able to do those things. I'm not really getting this out clearly, but I think the idea is clear. That our minds limits us, the beliefs we have keep us from achieving. Anyway.
I told myself to ignore that nagging thought and just run. And we rolled out 800s one after the other, they didn't get harder or slower, they were steady like they should be. Because I believed I could do them that way.
In about the 5th I noticed that we had rain to the east and to the west, we could see the long lines of falling rain. At the start of the 6th I realized I only had 2 more to go, not 3 (yay!). In the 7th we heard thunder. And for the 8th we had rain and thunder and lightning. In one of the first turns, BE swerved out a lane to avoid the sprinklers, LOL, and the other runners on the track were huddled under the bathroom shelters while we finished our last laps. Soggy and soaked, we finished feeling good.
The storms continued on and off for the morning though, and kept me from the pool. So still gotta get that done.
PT with JH -- new lunges! Calf raise, lean back slightly, then step out until a lunge starting with the heel, then down into hip flexor stretch, then stand straight up. Sounds so simple, but I kept losing my balance between the calf raise and step out. Mental battle. More limiters knocked down.
Sunday, August 5, 2018
Two big goals: 10 mile run & 20 mile week
RUN 10 miles in 1:37, IM Canal path
Traveled home after Friday's swim, took Saturday off to help with wedding schtuff, then up early Sunday for a run before more wedding schtuff. Happily I stuck to schedule all morning and hit those start/finish goals.
Even better, I hit two major running milestones for me. This was my first "10 miler" since surgery. I've done 10 mile distances with the walk/run combination already, but this was a minimal walk session. Going by the Garmin pauses, I'm guessing 5 1-minute walk breaks, so I'd call that a good enough 10 miler. Set the bar low, and I'll beat it faster, right?
The run felt great, especially the first half out. I went from Utica to the LaSalle Sludge Lagoons (nice advertising there, better than Private Keep Out). Passed an abandoned pallet with a white morning glory taking advantage of it to vine upwards and stopped to take a picture. I rarely stop for that stuff. Enjoyed my new Songlist song -- You Make It Easy -- which I swear is really about running and JAldean just doesn't know it.
On the way back, miles 7-10 or so, my right knee started up with some pain. Not new, it's been there, it's a pain around the patella when the leg is bent in stride recovery. Not in the patella itself. And not a weight-bearing phase pain. As I fatigued my pace got uneven, would feel good and take off then slow down to control the pace.
Even with the walking, ave run cadence was 170 and ave HR was 155.
Afterwards, no pains or problems or particular fatigue. Like it never happened. And, I did this 10 miles on just some eggs and butter. Had some fruit the night before, that's it.
Also, this was my first 20 mile week since surgery. I've been aiming for this benchmark a few weeks now, it lingered in the distance some weeks just out of reach. But BAM, got it. Now for 25 miles.
NUMERICS 6 hours 50 mins
SWIM 5650 yards
BIKE 20 miles
RUN 20.3 miles
BIKE COMMUTE 15.2
Week low on biking, thrown off by travel and having Puppy in the shop for repairs. But YAY on the swim! Hitting the goals there, if I have to give up biking a bit to catch up on swim and run I'll take it.
Traveled home after Friday's swim, took Saturday off to help with wedding schtuff, then up early Sunday for a run before more wedding schtuff. Happily I stuck to schedule all morning and hit those start/finish goals.
Even better, I hit two major running milestones for me. This was my first "10 miler" since surgery. I've done 10 mile distances with the walk/run combination already, but this was a minimal walk session. Going by the Garmin pauses, I'm guessing 5 1-minute walk breaks, so I'd call that a good enough 10 miler. Set the bar low, and I'll beat it faster, right?
The run felt great, especially the first half out. I went from Utica to the LaSalle Sludge Lagoons (nice advertising there, better than Private Keep Out). Passed an abandoned pallet with a white morning glory taking advantage of it to vine upwards and stopped to take a picture. I rarely stop for that stuff. Enjoyed my new Songlist song -- You Make It Easy -- which I swear is really about running and JAldean just doesn't know it.
On the way back, miles 7-10 or so, my right knee started up with some pain. Not new, it's been there, it's a pain around the patella when the leg is bent in stride recovery. Not in the patella itself. And not a weight-bearing phase pain. As I fatigued my pace got uneven, would feel good and take off then slow down to control the pace.
Even with the walking, ave run cadence was 170 and ave HR was 155.
Afterwards, no pains or problems or particular fatigue. Like it never happened. And, I did this 10 miles on just some eggs and butter. Had some fruit the night before, that's it.
Also, this was my first 20 mile week since surgery. I've been aiming for this benchmark a few weeks now, it lingered in the distance some weeks just out of reach. But BAM, got it. Now for 25 miles.
NUMERICS 6 hours 50 mins
SWIM 5650 yards
BIKE 20 miles
RUN 20.3 miles
BIKE COMMUTE 15.2
Week low on biking, thrown off by travel and having Puppy in the shop for repairs. But YAY on the swim! Hitting the goals there, if I have to give up biking a bit to catch up on swim and run I'll take it.
Friday, August 3, 2018
Monster. Refresh.
SWIM 2200 yards in 60 mins
Last night was a mix of stressed anticipation boredom, and it manifested with M. Then this morning I dreamed M in a gallon sized glass jar, full or orange and green, and I needed to wash it away with everyone watching. My 3 pound head lump sure is weird.
This morning's swim was a blending of Guppy week 2 workouts 3 and 4. Long 1000 warmup then sets. Lots of circle swimming with two other swimmers, one a young woman with a white Avengers cap, I'm guessing a swim team and not the Marvel comics. No issues, we worked well together, but to keep my head on form and swimming and not on whether I was going slower I used the pull buoy for most all of it. And lots of kickboarding -- 400 total I think -- and by the last length my right quad was threatening rebellion with a cramp.
I had my yellow PT band with me to use as a band for the ankle pull buoy sets, it was wrapped around the buoy in a regular pull set and fell off at one point. I went looking for it, not on the bottom, don't think it floated....huh? A lap or two later I saw the lifeguard carrying it, it had tangled in my lane partner's paddles, was handed off to someone in the next lane, then off to the lifeguard. I don't know why I just typed all that up!
I leave today for home! Not bringing a bike, might not bring swim gear, only planning a long run. Saturday is busy, so I'm guessing on Sunday morning. Maybe some canal path. I'm still aiming to get over 20 miles in a week, I'm at 10.3 now, another 10 miles Sunday would have to include some walking. One thing at a time, first I gotta get to Sunday!
Last night was a mix of stressed anticipation boredom, and it manifested with M. Then this morning I dreamed M in a gallon sized glass jar, full or orange and green, and I needed to wash it away with everyone watching. My 3 pound head lump sure is weird.
This morning's swim was a blending of Guppy week 2 workouts 3 and 4. Long 1000 warmup then sets. Lots of circle swimming with two other swimmers, one a young woman with a white Avengers cap, I'm guessing a swim team and not the Marvel comics. No issues, we worked well together, but to keep my head on form and swimming and not on whether I was going slower I used the pull buoy for most all of it. And lots of kickboarding -- 400 total I think -- and by the last length my right quad was threatening rebellion with a cramp.
I had my yellow PT band with me to use as a band for the ankle pull buoy sets, it was wrapped around the buoy in a regular pull set and fell off at one point. I went looking for it, not on the bottom, don't think it floated....huh? A lap or two later I saw the lifeguard carrying it, it had tangled in my lane partner's paddles, was handed off to someone in the next lane, then off to the lifeguard. I don't know why I just typed all that up!
I leave today for home! Not bringing a bike, might not bring swim gear, only planning a long run. Saturday is busy, so I'm guessing on Sunday morning. Maybe some canal path. I'm still aiming to get over 20 miles in a week, I'm at 10.3 now, another 10 miles Sunday would have to include some walking. One thing at a time, first I gotta get to Sunday!
Thursday, August 2, 2018
Roll On
RUN 6.5 miles in just under 56 mins
SWIM 150 yards in 3 mins
A swim is planned, just can't log it yet :) Who knows what crazy I could accomplish, and I'd hate to limit myself here. Ha!
ETA: I did get to the pool, but a storm blew in and closed it only three laps it. But I still count it as a swim :)
Up early for my 2nd Thursday run, the first song on the radio was Alabama's Roll On. Oh yeah, volume up for that. What a cheese-fest song.
The run was great, IT BE LC!! Sara from the Shaw area, and an in-town briefly runner Maggie. LC was recovering from her 70.3 the past weekend and dropped back a bit. Maggie cut short at the zoo (she's training for her first 70.3 next year, reminded me that my first was 10 years ago this September). I ran in with with Sara, we chatted injuries and returning to running. She missed the last few weeks after breaking her jaw after hitting a speed bump on her bike in TGP. Her jaw connected with curb, and .....oooof sounds awful!
My legs were burning after mile 4 but the urge to walk was never strong enough for me to walk. I do have a tight/pained quad muscle in left leg, above knee, kinda at the front/inside of the leg. Googling....vastus medialus? I'll let Dr L worry about it, haha.
On the drive home, I found my next Songlist addition -- Jason Aldean You Make It Easy. Another song about running :)
You're my sunshine in the darkest days
My better half, my saving grace
You make me who I wanna be
You make it easy
But I can't download it until I've done my 4 swims this week. That's my reward for swimming. So today, then a long swim tomorrow and BOOM download!!
SWIM 150 yards in 3 mins
A swim is planned, just can't log it yet :) Who knows what crazy I could accomplish, and I'd hate to limit myself here. Ha!
ETA: I did get to the pool, but a storm blew in and closed it only three laps it. But I still count it as a swim :)
Up early for my 2nd Thursday run, the first song on the radio was Alabama's Roll On. Oh yeah, volume up for that. What a cheese-fest song.
The run was great, IT BE LC!! Sara from the Shaw area, and an in-town briefly runner Maggie. LC was recovering from her 70.3 the past weekend and dropped back a bit. Maggie cut short at the zoo (she's training for her first 70.3 next year, reminded me that my first was 10 years ago this September). I ran in with with Sara, we chatted injuries and returning to running. She missed the last few weeks after breaking her jaw after hitting a speed bump on her bike in TGP. Her jaw connected with curb, and .....oooof sounds awful!
My legs were burning after mile 4 but the urge to walk was never strong enough for me to walk. I do have a tight/pained quad muscle in left leg, above knee, kinda at the front/inside of the leg. Googling....vastus medialus? I'll let Dr L worry about it, haha.
On the drive home, I found my next Songlist addition -- Jason Aldean You Make It Easy. Another song about running :)
You're my sunshine in the darkest days
My better half, my saving grace
You make me who I wanna be
You make it easy
But I can't download it until I've done my 4 swims this week. That's my reward for swimming. So today, then a long swim tomorrow and BOOM download!!
Wednesday, August 1, 2018
Get in the water, girl
SWIM 2200 yards in 1 hour
It's August! Holy crap.
No Puppy today, Puppy is "in the shop" in UCity with SO's bike guru. Ole Pups hasn't been shifting precisely for quite some time now, at least 1.5 years maybe 2, some double and half shifts. BS worked on this twice to no avail, and I kinda adapted to and and chalked it up to Puppy's personality. But SO had ideas, and he has good ideas, so I rolled with it.
He's going to change out the cables, look at this and that, put new bar tape on. Then he finds that out my chain is waaay overdue for change, might have to buy new cassette too. Then he finds there might me something wrong in the derailleur, ooohhh $$$$ adding up and SO won't let me pay for this. Hence the search for a lasagna recipe. It bothers me that I can't pay for this. It's my mess, my negligence.
Really though I don't think I ride Puppy that much, to need a new chain so often. Whatevs. Pupps needs a new chain. Can't argue that.
The swim! Great way to start off August, with a swim. Today was Guppy 2-2:
WU 50, 100, 150
3x100 as 1arm-swim-otherarm-swim, used paddles
3x100 as pull buoy banded to ankles
6x150 I did 2 as pull and 4 as swim
The 1 arm swim drill is hard, as well it is supposed to be! I can happily report that I was able to breath on the left today in this drill, and I'll concede the possibility that the paddle in the right hand might have helped me "lift" my head to breath. Felt good either way to have done it.
The banded ankles I'm still figuring out. I even tried it without the band. The feeling was hit or miss. Sometimes I could feel the fishtailing (and now that I'm aware of it, I notice it in my regular swim intervals) and other times I could feel the goal feeling of my "hull" being a dolphiny-torpedo straight through the water. Other times I just felt...nothing...just swimming. It's only the second day of this test, keep going. Like the 1 arm, it will improve over time.
Then the 150's as swim pull swim pull swim swim. I made up for it by pull the CD.
My late-entering lane partner chatted with me as I left. I said I was getting back after time away from the pool doing lots of drills, he said "get in the water, girl". Then another swimmer complimented my Halloween suit (first swim with it after it was recovered from the theft, thankfully no glass in it) and we chatted about suits.
Ugh then had to drive to work, and walk in. Hurry back Puppy!
It's August! Holy crap.
No Puppy today, Puppy is "in the shop" in UCity with SO's bike guru. Ole Pups hasn't been shifting precisely for quite some time now, at least 1.5 years maybe 2, some double and half shifts. BS worked on this twice to no avail, and I kinda adapted to and and chalked it up to Puppy's personality. But SO had ideas, and he has good ideas, so I rolled with it.
He's going to change out the cables, look at this and that, put new bar tape on. Then he finds that out my chain is waaay overdue for change, might have to buy new cassette too. Then he finds there might me something wrong in the derailleur, ooohhh $$$$ adding up and SO won't let me pay for this. Hence the search for a lasagna recipe. It bothers me that I can't pay for this. It's my mess, my negligence.
Really though I don't think I ride Puppy that much, to need a new chain so often. Whatevs. Pupps needs a new chain. Can't argue that.
The swim! Great way to start off August, with a swim. Today was Guppy 2-2:
WU 50, 100, 150
3x100 as 1arm-swim-otherarm-swim, used paddles
3x100 as pull buoy banded to ankles
6x150 I did 2 as pull and 4 as swim
The 1 arm swim drill is hard, as well it is supposed to be! I can happily report that I was able to breath on the left today in this drill, and I'll concede the possibility that the paddle in the right hand might have helped me "lift" my head to breath. Felt good either way to have done it.
The banded ankles I'm still figuring out. I even tried it without the band. The feeling was hit or miss. Sometimes I could feel the fishtailing (and now that I'm aware of it, I notice it in my regular swim intervals) and other times I could feel the goal feeling of my "hull" being a dolphiny-torpedo straight through the water. Other times I just felt...nothing...just swimming. It's only the second day of this test, keep going. Like the 1 arm, it will improve over time.
Then the 150's as swim pull swim pull swim swim. I made up for it by pull the CD.
My late-entering lane partner chatted with me as I left. I said I was getting back after time away from the pool doing lots of drills, he said "get in the water, girl". Then another swimmer complimented my Halloween suit (first swim with it after it was recovered from the theft, thankfully no glass in it) and we chatted about suits.
Ugh then had to drive to work, and walk in. Hurry back Puppy!
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