RUN 3.75 mins in about 26 mins, total of 5.25 miles in 50 mins
SWIM 1100 yards in 30 mins
PT with JH
BIKE COMMUTE 5.8 miles
Yeah, another one of those mornings where I didn't get to work until noon. I get up at 4:45, so that means 7.25 hours of non-work in the morning. Almost a full work day, haha!
Biked over to the track and did two laps of jog/walk warm-up. Even did a little plogging as I picked up a french fry cup littering the track. Then a 1600, 2x800, 4x400 with half lap walk in between.
To my surprise my HR ave didn't exceed MAF, and my cadence was consistently averaging 180.
1600 in 7.5-8 (garmin measured a mile at 7:25 but we stop at the lap lines not by the Garmin)
800s in 3:46 (one week ago 3:53-ish)
400s in 1:43 average
NICE
The swim. I SWAM!! Guppy Challenge week 2, workout 1
6x50 easy. 4x100 as 1arm-swim-otherarm-swim, 3x100 with pull buoy banded to ankles.
I didn't have time for the 5x200 so I just did a 100.
The 1 arm drill is tough, but the instructions to say keep going and you'll learn. The goal is to keep the non-moving hand at the surface. I didn't use paddles today, like I did last week. The paddles seemed to float my hand up easier. I did use the pull buoy though, and I think that also elevates and cheats a bit.
The buoy banded to ankles is to expose the vertical (sinking) and horizontal (fishtailing) flaws. Oh, it exposed flaws alright. I used the yellow PT band (wasn't using it otherwise...) to wrap both ankles to the buoy. My head was much lower and it was harder to breath. I fishtailed side-to-side, so I think I need to engage the core for starters. It's just day one, I'll learn more as it goes.
PT with JH -- added in both-leg squats with a 10lb, then 15lb, then 18lb, then 25 lb sandbag or ball! Whoop!
Tuesday, July 31, 2018
Monday, July 30, 2018
Rainy morning, so indoors
RIDE 75 mins and about 18-20 miles?
BIKE COMMUTE 9.4 miles
It rained overnight and into the morning, by 6am start time it was not raining but the streets still wet. Almost said roads, we don't have roads, do we? They're streets, right? Anyway, while I'm OK riding in the rain and riding on wet pavement, the idea of riding alone (BE out of town) in the misty dark on wet debris-strewn streets didn't appeal. So up to the Bird to replicate the TGP ride -- 3x 18 min intervals with 2 mins rest. Wasn't as good, but it sufficed.
BIKE COMMUTE 9.4 miles
It rained overnight and into the morning, by 6am start time it was not raining but the streets still wet. Almost said roads, we don't have roads, do we? They're streets, right? Anyway, while I'm OK riding in the rain and riding on wet pavement, the idea of riding alone (BE out of town) in the misty dark on wet debris-strewn streets didn't appeal. So up to the Bird to replicate the TGP ride -- 3x 18 min intervals with 2 mins rest. Wasn't as good, but it sufficed.
Sunday, July 29, 2018
A no run and no ride weekend!
Saturday SWIM 2000 yards in 1 hours
For real, I didn't run or ride this weekend. I was going to do a 10K Saturday evening, but didn't feel like the high effort I'd inevitably do would be good for me. I stuck to the plan to make the Thursday run my "hard" run of the week.
Up late and a lot Friday night (so), super productive Saturday, alternative sleeping arrangements Sunday (but great sleep), the work Sunday. I was gonna run Sunday, but didn't. Good energy, but low motivation I guess.
But the swim! I actually did it -- hit the pool for the 4th swim of the week. What the Guppy challenge calls the Extra Credit swim. WU with 4x50 easy, 4x100 1arm, swim 1arm swim, and 6x50 pull. The MS of 2x [200s 50k 150s 50k 100s 50k]. I alternated pulling and swimming. The 200 swim came in at 4:20, so I have a ways to go before I get my end-goal of sub-6 for the Sunset Hills Tri 300y swim. But that 4:20 includes a brief rest, blah blah excuses.
Thoroughly enjoying my OK GO song swim reward.
NUMERICS 5.5 hours this week, not including bike commute
SWIM 5200 yards 2.5 hours
BIKE 20.2 miles
RUN 10.6 miles
BIKE COMMUTE 38.6
For real, I didn't run or ride this weekend. I was going to do a 10K Saturday evening, but didn't feel like the high effort I'd inevitably do would be good for me. I stuck to the plan to make the Thursday run my "hard" run of the week.
Up late and a lot Friday night (so), super productive Saturday, alternative sleeping arrangements Sunday (but great sleep), the work Sunday. I was gonna run Sunday, but didn't. Good energy, but low motivation I guess.
But the swim! I actually did it -- hit the pool for the 4th swim of the week. What the Guppy challenge calls the Extra Credit swim. WU with 4x50 easy, 4x100 1arm, swim 1arm swim, and 6x50 pull. The MS of 2x [200s 50k 150s 50k 100s 50k]. I alternated pulling and swimming. The 200 swim came in at 4:20, so I have a ways to go before I get my end-goal of sub-6 for the Sunset Hills Tri 300y swim. But that 4:20 includes a brief rest, blah blah excuses.
Thoroughly enjoying my OK GO song swim reward.
NUMERICS 5.5 hours this week, not including bike commute
SWIM 5200 yards 2.5 hours
BIKE 20.2 miles
RUN 10.6 miles
BIKE COMMUTE 38.6
Friday, July 27, 2018
Three swims, one more and I earn my reward
SWIM 1200 yards in 31 mins
BIKE COMMUTE 11 miles
My third swim this week, and my fourth for July. That poor number likely explains why just a 200 y interval wears me out. Today I did 4x50 focused on reaching for the wall with arms entering ahead of shoulders; 4x50 with pull buoy focusing on keeping body from twisting in the water; 4x50 kickboard; then 2x 300 as 100 pull, 100 swim, 100 pull all with good form. I thought about skipping this swim with the usual "oh I'm tired" and "I need to take at least one day off" and "yesterday was hard". Happily none of it worked.
With the Sunset Hills Tri in mind, I'm thinking on the 300 y distance. Based on today, I'll need to seed myself in the 6-6:30 swim time! I need to improve.
As my reward, I got to download my OkGo Song. I've already listened 3 times, no more until a weekend swim. The goal is 4 swims this week.
How do I feel after yesterday's run? Tired! Nothing hurts, but I can feel the fatigue just biking and walking around. My lower back is fatigued and my calf muscles feel tight. Not sure I'll do the 10K tomorrow night, I'm just going to wait and see.
I'd like to get to my 20 mpw goal, right now I'm at 10-ish miles. 20 is not a big number, but I'm not hitting it! Another way to look at it -- since last Saturday I've done 4+6+4+6+ = 20 miles. Guess it depends on where I draw the line for a one week period.
BIKE COMMUTE 11 miles
My third swim this week, and my fourth for July. That poor number likely explains why just a 200 y interval wears me out. Today I did 4x50 focused on reaching for the wall with arms entering ahead of shoulders; 4x50 with pull buoy focusing on keeping body from twisting in the water; 4x50 kickboard; then 2x 300 as 100 pull, 100 swim, 100 pull all with good form. I thought about skipping this swim with the usual "oh I'm tired" and "I need to take at least one day off" and "yesterday was hard". Happily none of it worked.
With the Sunset Hills Tri in mind, I'm thinking on the 300 y distance. Based on today, I'll need to seed myself in the 6-6:30 swim time! I need to improve.
As my reward, I got to download my OkGo Song. I've already listened 3 times, no more until a weekend swim. The goal is 4 swims this week.
How do I feel after yesterday's run? Tired! Nothing hurts, but I can feel the fatigue just biking and walking around. My lower back is fatigued and my calf muscles feel tight. Not sure I'll do the 10K tomorrow night, I'm just going to wait and see.
I'd like to get to my 20 mpw goal, right now I'm at 10-ish miles. 20 is not a big number, but I'm not hitting it! Another way to look at it -- since last Saturday I've done 4+6+4+6+ = 20 miles. Guess it depends on where I draw the line for a one week period.
Thursday, July 26, 2018
Return to the Thursday Group Run!
RUN 6.6 miles in 57:30, ave 8:44 m/m. ave cadence 175 and ave HR 122 (seems low?)
PT with JH
BIKE COMMUTE 1.3 miles
I'M BACK!! I happily turned on my 4:45 am alarm (also used on Monday and Tuesday) and prepacked to run this morning. I followed a routine of old but rusty habits, and a new difference is that now I'm keto and not downing a bunch of fruit before hand. Well I guess the eggs are the same, today just an egg yolk, bite of banana. Then out! (Bang!)
When I showed up in Fo Pa, I was the only one there and got to wondering what it would be like if I was the only one on my first group run. Thankfully and BE and IT showed up soon enough, along with a new-to-me runner (Mike? He's training for Savageman in a few weeks!).
I didn't have set plans, except to run. I really hoped to run the entire loop but knew I probably should stop to walk and/or run a short loop. But....well you know me....
I was smiling as we started out, the first mile in 9:11 m/m. Soooo happy to be back! Smiling! Then Skinker Hill, thought I'd need to walk and didn't. Saw TG coming down the hill, first I've seen him in a few seasons. Round the corner past the new bench, medians, parking spots, curbs, and rain gardens at the corner. Very nice. Through the trees, down the winding hill towards the zoo. Feeling it, but feeling good. Halfway in passing the zoo lot and still no walking.
I loved the chatter! Ranging and changing topics, races, training, more. Talking only winded me more, but I couldn't stop. EK is no longer at Alpine but back at Alberici. IT and BE might also do Sunset Hills Tri. IT is taking a break from IM, BE training for Cowbell. Mike had a recent crash on the Mtn Bike, hasn't been training as he'd like. IT hasn't been in a pool since 2017 IMWI. New and views :)
Saw TG again around Jefferson Lake. Wonder what he's training for. Around mile 5 at the ice rink I really wanted to stop, at least the weak part of my brain did. But I looked back to years previous and recalled how I was always a little anxious about this run. Heck driving to the run would cause an adrenaline rush and a listing of reasons I might not be able to keep up that day. I've hurt way more than this, I've been much more tired, and so I pushed through to my "stop line" at the visitor's center at 6.55. Then of course I kept going to hit 6.6 miles.
Felt AWESOME! So I didn't swim, I'd penciled in the option to swim either on the way home or on the way to PT. I did neither, I was worn out. I'll swim tomorrow.
At PT I was still on the endorphin rush, smiling and happy. JH pointed out that it's Shark Week. Apparently, that's a thing? Today was the ab crunches, then (new) chest ball toss with feet up alternating with side-to-side with the yellow/black 6lb ball. JH asked me to try to knock him over in the throw, I tried and loved it. Then the 10lb sand bag chops, like the seat belt motion. Alternated with the plank-to-pike on the yoga ball. Then the yoga ball hamstring curls alternated with (new) squats on both legs with hands inside the knees and reaching towards the ankles. WHEW.
This all felt great, in the plank-to-pike I was staring to shake and fail in the last/3rd set. A bead of sweat appeared, that might be a first in PT! I loved it, and it reminded me of the pin I used to have with the mother duck and duckings, that said "Keep it look easy but paddle like hell".
JH said I needed to carefully watch how I feel over the next few days. I'm not yet registered for Saturday evening's 10K, during the run today I debated if the group run would be the better run, with a similar (and free $$) effort. So I'll see how I feel over next 48 hours.
PT with JH
BIKE COMMUTE 1.3 miles
I'M BACK!! I happily turned on my 4:45 am alarm (also used on Monday and Tuesday) and prepacked to run this morning. I followed a routine of old but rusty habits, and a new difference is that now I'm keto and not downing a bunch of fruit before hand. Well I guess the eggs are the same, today just an egg yolk, bite of banana. Then out! (Bang!)
When I showed up in Fo Pa, I was the only one there and got to wondering what it would be like if I was the only one on my first group run. Thankfully and BE and IT showed up soon enough, along with a new-to-me runner (Mike? He's training for Savageman in a few weeks!).
I didn't have set plans, except to run. I really hoped to run the entire loop but knew I probably should stop to walk and/or run a short loop. But....well you know me....
I was smiling as we started out, the first mile in 9:11 m/m. Soooo happy to be back! Smiling! Then Skinker Hill, thought I'd need to walk and didn't. Saw TG coming down the hill, first I've seen him in a few seasons. Round the corner past the new bench, medians, parking spots, curbs, and rain gardens at the corner. Very nice. Through the trees, down the winding hill towards the zoo. Feeling it, but feeling good. Halfway in passing the zoo lot and still no walking.
I loved the chatter! Ranging and changing topics, races, training, more. Talking only winded me more, but I couldn't stop. EK is no longer at Alpine but back at Alberici. IT and BE might also do Sunset Hills Tri. IT is taking a break from IM, BE training for Cowbell. Mike had a recent crash on the Mtn Bike, hasn't been training as he'd like. IT hasn't been in a pool since 2017 IMWI. New and views :)
Saw TG again around Jefferson Lake. Wonder what he's training for. Around mile 5 at the ice rink I really wanted to stop, at least the weak part of my brain did. But I looked back to years previous and recalled how I was always a little anxious about this run. Heck driving to the run would cause an adrenaline rush and a listing of reasons I might not be able to keep up that day. I've hurt way more than this, I've been much more tired, and so I pushed through to my "stop line" at the visitor's center at 6.55. Then of course I kept going to hit 6.6 miles.
Felt AWESOME! So I didn't swim, I'd penciled in the option to swim either on the way home or on the way to PT. I did neither, I was worn out. I'll swim tomorrow.
At PT I was still on the endorphin rush, smiling and happy. JH pointed out that it's Shark Week. Apparently, that's a thing? Today was the ab crunches, then (new) chest ball toss with feet up alternating with side-to-side with the yellow/black 6lb ball. JH asked me to try to knock him over in the throw, I tried and loved it. Then the 10lb sand bag chops, like the seat belt motion. Alternated with the plank-to-pike on the yoga ball. Then the yoga ball hamstring curls alternated with (new) squats on both legs with hands inside the knees and reaching towards the ankles. WHEW.
This all felt great, in the plank-to-pike I was staring to shake and fail in the last/3rd set. A bead of sweat appeared, that might be a first in PT! I loved it, and it reminded me of the pin I used to have with the mother duck and duckings, that said "Keep it look easy but paddle like hell".
JH said I needed to carefully watch how I feel over the next few days. I'm not yet registered for Saturday evening's 10K, during the run today I debated if the group run would be the better run, with a similar (and free $$) effort. So I'll see how I feel over next 48 hours.
Wednesday, July 25, 2018
Another swim, happily managed to get all goals this morning
BIKE COMMUTE 16 miles, to pool with extra TGP loop
SWIM 20 mins 800 yards of easy drills
So happy to report that I stuck to my "even if just 20 minutes goal" for swimming today. There were many times I could have detoured, but I think I really did want to swim! And it helps to just do 20 minutes. It's enough to make it worthwhile, short enough to not wear you out, and JFC if you can't bring yourself to suffer for just 20 mins then what kind of lazy ass are you?
All said in the afterglow of having done the swim. We'll see what tomorrow detours me to.
Alternate sleeping arrangements over night (another challenge for the morning) and so I'm low on sleep. I biked to TGP and focused on easy ride as my legs were feeling trashed from last 4 days of work. Got to the pool later than planned but I remembered my bike lock this time, so I was happy enough. Did the Guppy Challenge 1-2, this time I read the instructions before hand (so yesterday followed the numbers but not the workouts really):
--6x50 easy reaching forward arm out to the wall. This felt good, but my elbow was not "high" in the catch
--3x100 as 4x25 of 1-arm, swim, other-arm, swim. Could I use a pull buoy on this? I did, flippers might have helped too, I stalled out from going slow. The goal was to keep the forward arm at at the surface of the water, not to let it drag low. Well mine drags low. Another goal was to not bend the torso when breathing, can't tell if I do that so I probably do. When it happens, your forward hand might be reaching for the wall but still crossing the centerline of the body.
--Then a 200 to wrap it up. Didn't have the time or arms for all 5 200s in the plan.
Bike to work with low-energy legs, lunch with TV. Not much else got done at work, lotsa sitting and reading.
SWIM 20 mins 800 yards of easy drills
So happy to report that I stuck to my "even if just 20 minutes goal" for swimming today. There were many times I could have detoured, but I think I really did want to swim! And it helps to just do 20 minutes. It's enough to make it worthwhile, short enough to not wear you out, and JFC if you can't bring yourself to suffer for just 20 mins then what kind of lazy ass are you?
All said in the afterglow of having done the swim. We'll see what tomorrow detours me to.
Alternate sleeping arrangements over night (another challenge for the morning) and so I'm low on sleep. I biked to TGP and focused on easy ride as my legs were feeling trashed from last 4 days of work. Got to the pool later than planned but I remembered my bike lock this time, so I was happy enough. Did the Guppy Challenge 1-2, this time I read the instructions before hand (so yesterday followed the numbers but not the workouts really):
--6x50 easy reaching forward arm out to the wall. This felt good, but my elbow was not "high" in the catch
--3x100 as 4x25 of 1-arm, swim, other-arm, swim. Could I use a pull buoy on this? I did, flippers might have helped too, I stalled out from going slow. The goal was to keep the forward arm at at the surface of the water, not to let it drag low. Well mine drags low. Another goal was to not bend the torso when breathing, can't tell if I do that so I probably do. When it happens, your forward hand might be reaching for the wall but still crossing the centerline of the body.
--Then a 200 to wrap it up. Didn't have the time or arms for all 5 200s in the plan.
Bike to work with low-energy legs, lunch with TV. Not much else got done at work, lotsa sitting and reading.
Tuesday, July 24, 2018
The Brave Athlete: Athlete Schema
An interesting exercise from The Brave Athlete, Calm The F*ck Down book I picked up Sunday. From the Athlete Schema/Identity worksheet, there are 7 statements for a Mature Athlete Identity (or something like that). To evaluate your Schema write about the 7 statements from these points of view: Current Thoughts & Actions, What I Will Say To Myself, and Actions I Will Take. This was fun, might be good to look back on someday? I will really minimize the edits, and type in what I wrote last night.
1. I currently participate in sports and exercise.
CT&A I feel like I'm at the bottom of a big hill that I've climbed before, and that I'll take so long to get back to what I used to be.
WIWSTM You climbed it once before, you know the way up, and you have hindsight!
AIWT Slow down and savor the gains. Re-learn and fix problems.
2. I call myself an athlete
CT&A I define myself by my athletic stories, and can't imagine life without more. And everyone seems to expect more of the same.
WIWSTM Your accomplishments more than define you, they drive you forward.
AIWT Pick new races and challenges, long and short to not repeat but add to my accomplishments.
3. Others call me an athlete
CT&A Most of my interactions are with other athletes, and those non-athletes around me focus on that aspect of me.
WIWSTM They don't just love you for your accomplishments, they maybe love that you enjoy and share it.
AIWT I will move forward from past and seek more to share and share that love forward.
4. I am not embarrassed by my athletic ability, and I don't feel the need to prove it.
CT&A This year I constantly feel like I'm trying to prove myself! My mental scripts replay this over and over. But I stay quiet on it.
WIWSTM You aren't being judged, for now or for past or for future. You give your best each day, that is what is judged.
AIWT Give my best everyday, and appreciate what I have, and enjoy.
5. I don't engage in excessive self criticism or self aggrandizement about my abilities.
CT&A My mental scripts are a lot of self criticism countered by self aggrandizement. I sometimes yearn for opportunities to prove what I can do, or to let others know. Like my recent "princess" run script [from sunday's run].
WIWSTM Being self critical is not a way forward. Having self aggrandizing only happens in your head [with the Others I imagine up].
AIWT Silence the voices that point out fails and flaws. And self aggrandize my new accomplishments and achievements [to myself and not the Others in my head].
6. I have habits and past times outside of sport and exercise.
CT&A No, I really don't. Even my current non-sport friends tend to be former sport friends, or sport friends I look forward to.
WIWSTM I'm learning to find other convo topics, just like my [former sport friends] I [be] more than one dimensional.
AIWT Learn something new to bring and visit outside of sports.
7. I have reasonable emotional reactions when shit goes wrong.
CT&A Outwardly, this is true. But oft times in my head it's less "reasonable" or smooth.
WIWSTM You're human. You have emotions. Luckily you're good at problem solving and can stay calm.
AIWT Step back from the shit and apply the calm problem solving.
6 was kinda weak, 7 too. But 4 and 5 where informative!
1. I currently participate in sports and exercise.
CT&A I feel like I'm at the bottom of a big hill that I've climbed before, and that I'll take so long to get back to what I used to be.
WIWSTM You climbed it once before, you know the way up, and you have hindsight!
AIWT Slow down and savor the gains. Re-learn and fix problems.
2. I call myself an athlete
CT&A I define myself by my athletic stories, and can't imagine life without more. And everyone seems to expect more of the same.
WIWSTM Your accomplishments more than define you, they drive you forward.
AIWT Pick new races and challenges, long and short to not repeat but add to my accomplishments.
3. Others call me an athlete
CT&A Most of my interactions are with other athletes, and those non-athletes around me focus on that aspect of me.
WIWSTM They don't just love you for your accomplishments, they maybe love that you enjoy and share it.
AIWT I will move forward from past and seek more to share and share that love forward.
4. I am not embarrassed by my athletic ability, and I don't feel the need to prove it.
CT&A This year I constantly feel like I'm trying to prove myself! My mental scripts replay this over and over. But I stay quiet on it.
WIWSTM You aren't being judged, for now or for past or for future. You give your best each day, that is what is judged.
AIWT Give my best everyday, and appreciate what I have, and enjoy.
5. I don't engage in excessive self criticism or self aggrandizement about my abilities.
CT&A My mental scripts are a lot of self criticism countered by self aggrandizement. I sometimes yearn for opportunities to prove what I can do, or to let others know. Like my recent "princess" run script [from sunday's run].
WIWSTM Being self critical is not a way forward. Having self aggrandizing only happens in your head [with the Others I imagine up].
AIWT Silence the voices that point out fails and flaws. And self aggrandize my new accomplishments and achievements [to myself and not the Others in my head].
6. I have habits and past times outside of sport and exercise.
CT&A No, I really don't. Even my current non-sport friends tend to be former sport friends, or sport friends I look forward to.
WIWSTM I'm learning to find other convo topics, just like my [former sport friends] I [be] more than one dimensional.
AIWT Learn something new to bring and visit outside of sports.
7. I have reasonable emotional reactions when shit goes wrong.
CT&A Outwardly, this is true. But oft times in my head it's less "reasonable" or smooth.
WIWSTM You're human. You have emotions. Luckily you're good at problem solving and can stay calm.
AIWT Step back from the shit and apply the calm problem solving.
6 was kinda weak, 7 too. But 4 and 5 where informative!
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