Monday's 2 mile run after 30 min. lifting went fabulously.
Tuesday's 2750 yard swim went pretty well:
Warm-up
400 swim
2 * 200 on 3:10, kick/swim/drill/swim by 50
Main Set
2 * 300 pull on 4:10 - arms felt really good and solid
4 * 200 on 2:45, descend 1-4 - No descending on my part. Basically just worked my ass off to keep up.
6 * 100 on 1:25 hold all at moderate-fast pace
Cool Down
200 easy - I did 100.
Total: 3,000 yards....I miscounted once, sat out a couple of 50's, and only did 100 cool down to get to the meeting afterward in time so my overall distance was 2,750 yards.
I paced with M in the next lane over. She is a grad student and former swimmer for William & Mary. She's currently a member of our tri club and coaches the swim practices. She has a relaxed stroke, lightning flip turns, and a really good underwater pushoff every time. I managed to more or less keep up on most of the sets but took a couple of breathers to recharge and get back in the game. She complimented me several times on my pace so that felt good. I've never been a huge fan of freestyle and it's never been my strongest stroke relatively speaking (although given how infrequently I do the other strokes now maybe it is at the moment) but I'm working it out. I'm sure it would also help if I swam more than once a week!
Wednesday - My 10K plan says I was supposed to do a five mile tempo run last Wed. and a speedwork session this Wed. Because I skipped my main two runs last week due to back issues, I decided to be good to my legs and ease back in this week. Therefore, I skipped speedwork and instead did five easy miles yesterday. Four miles before it got dark and one mile after 30 min. strength-training on the indoor track. My legs were generally achy during and afterward, but after a solid sleep last night I am feeling fab today.
Thursday - I had originally planned to swim tonight as they're removing the lane lines to simulate an OWS, but I think I'm going to give my body a break and take the day off from exercise. I've got 6 miles and lifting to do tomorrow, a 12+ hour day on my feet at a wedding on Saturday, plus a bunch lined up for next week, so tonight I'm going to meet up with the girls for dinner and call it a day.
...
Update on my bike trainer - The CycleOps Mag trainer from Craigslist didn't work out, but I found an even better deal on a Kurt Kinetic trainer that a friend of mine is picking up for me tomorrow. I should get it mid next week. I'm excited as this brand is supposed to be top quality/performance and I'm getting it at a fantastic price. This time next week I should be all set up and hopefully cranking out the miles!
Thursday, September 24, 2009
Tuesday, September 22, 2009
Three Weeks Out
I'm three weeks out from my second triathlon. Yay! Tentative schedule for this week barring sore body parts:
Monday - 30 min. weights, 2 mile easy run
Tuesday - 2500-3000 yard swim practice
Wednesday - 5 mile run (either easy or tempo), 30 min. weights
Thursday - probably rest as it's Girls' Night
Friday - 30 min. weights, easy 6 mile run
Saturday - wedding, on my feet for 12+ hours
Sunday - rest or easy bike ride; quick run-through of transitions at home
The weather for this tri will probably be remarkably cooler than the last one. Need to look into this and figure out what to wear.
I was looking at the girls in my age group signed up for this tri and some of them are FAST. Holy crap. Like regional leaders fast. I think my original "realistic" goal of placing in the top 15 of my age group is still reasonable. My "preferred" goal of placing in the top 7 of my age group is probably a little unreasonable. I will be happy to get top 10. My "holy crap" goal of top 3 is still that - holy crap and highly unlikely. But it's all good. It should be a cool experience to meet such fast girls and see how they race.
Monday - 30 min. weights, 2 mile easy run
Tuesday - 2500-3000 yard swim practice
Wednesday - 5 mile run (either easy or tempo), 30 min. weights
Thursday - probably rest as it's Girls' Night
Friday - 30 min. weights, easy 6 mile run
Saturday - wedding, on my feet for 12+ hours
Sunday - rest or easy bike ride; quick run-through of transitions at home
The weather for this tri will probably be remarkably cooler than the last one. Need to look into this and figure out what to wear.
I was looking at the girls in my age group signed up for this tri and some of them are FAST. Holy crap. Like regional leaders fast. I think my original "realistic" goal of placing in the top 15 of my age group is still reasonable. My "preferred" goal of placing in the top 7 of my age group is probably a little unreasonable. I will be happy to get top 10. My "holy crap" goal of top 3 is still that - holy crap and highly unlikely. But it's all good. It should be a cool experience to meet such fast girls and see how they race.
Sunday, September 20, 2009
Garage, meet Dining Room Table.
I bought a gently used bike trainer on Craigslist. It's a CycleOps Mag Trainer plus climbing riser block and training DVD. I haven't gotten it yet but I'm excited about using it and building quads of steel.
Because I live in a small townhouse, my lovely dining room table, which I never use, will be relocating to the garage. That way I can do my riding in view of the TV and annoy D while he's playing video games. Home decor takes one for the team.
I really wanted a Kurt Kinetic Road Machine but those things are crazy! pricey so this will do for now. Maybe it'll be an option one day once I've proven to be a dedicated little triathlete.
It's been 4.5 days since I last exercised (with the exception of some WWS - walking while shopping) due to my back. I've handled it pretty well aside from eating a lot of pizza and dessert. The back is feeling much better now although my right leg still feels a bit off. We'll see how it does tomorrow. I'm not really sure how to ease back into my running training plan after missing one tempo run and one long run? I guess I'll try an easy 2 miles tomorrow and upper body weights at the gym and go from there. Tuesday will be swimming, which shouldn't be a problem.
Because I live in a small townhouse, my lovely dining room table, which I never use, will be relocating to the garage. That way I can do my riding in view of the TV and annoy D while he's playing video games. Home decor takes one for the team.
I really wanted a Kurt Kinetic Road Machine but those things are crazy! pricey so this will do for now. Maybe it'll be an option one day once I've proven to be a dedicated little triathlete.
It's been 4.5 days since I last exercised (with the exception of some WWS - walking while shopping) due to my back. I've handled it pretty well aside from eating a lot of pizza and dessert. The back is feeling much better now although my right leg still feels a bit off. We'll see how it does tomorrow. I'm not really sure how to ease back into my running training plan after missing one tempo run and one long run? I guess I'll try an easy 2 miles tomorrow and upper body weights at the gym and go from there. Tuesday will be swimming, which shouldn't be a problem.
Swim Workout
Great-looking swim workout from Team Whimsy:
"From USMS Swimmer Magazine, September/October Vol. 5, No. 5
Warm-up
500 Free breathe every 3/5 by 5, long push-offs on each turn
200 kick- no board streamline (50 on your side/50 on your back, repeat)
100 drill of choice
IM Set
1x300 IM
4x50 fly 1:05 swim strong with relaxed face
1x200 IM
4x50 back 1:05
1x100 IM
Freestyle Set
4x (3 x100 Free) swim each round at the same pace- no breaks. Keep focus on the black line and relax your back and shoulders. The challenge is, as the interval decreases , to maintain the pace without starting too slow.
Round 1: 1:40
Round 2: 1:35
Round 3: 1:30
Round 4: 1:25
Easy 100 Free
Hypoxic Set
12 Doughboy 25s-no breath- with 20 seconds rest. Breath control with relaxation. (The Yogis say fall down seven times, get up 8, so if you need to take a breath just start again)
4x50s easy"
"From USMS Swimmer Magazine, September/October Vol. 5, No. 5
Warm-up
500 Free breathe every 3/5 by 5, long push-offs on each turn
200 kick- no board streamline (50 on your side/50 on your back, repeat)
100 drill of choice
IM Set
1x300 IM
4x50 fly 1:05 swim strong with relaxed face
1x200 IM
4x50 back 1:05
1x100 IM
Freestyle Set
4x (3 x100 Free) swim each round at the same pace- no breaks. Keep focus on the black line and relax your back and shoulders. The challenge is, as the interval decreases , to maintain the pace without starting too slow.
Round 1: 1:40
Round 2: 1:35
Round 3: 1:30
Round 4: 1:25
Easy 100 Free
Hypoxic Set
12 Doughboy 25s-no breath- with 20 seconds rest. Breath control with relaxation. (The Yogis say fall down seven times, get up 8, so if you need to take a breath just start again)
4x50s easy"
Saturday, September 19, 2009
Hiccup
Ugh, I hit a hiccup in training this week.
It started during lifting on Wednesday morning. My lower back started to ache a little on the right side. I tried to stretch it out as soon as I noticed it and modified the rest of my time at the gym to work around it. Showered, went to work, didn't think anything more of it.
A couple of hours into work I realized the pain was getting worse. I couldn't sit comfortably and getting up from my seat hurt like a b*tch. I tried walking it out, stretching it out, icing it off and on all day. Late in the afternoon my right leg started to get partially numb and a little tingly if I sat in one place for very long. Since I was leaving town the next day with a four-hour drive each way I decided to see the Dr.
She said it's sacroiliac joint inflammation. Not overly serious in the grand scheme of things but it would put me off running for 1-2 weeks. UGH. She said I can basically run once the pain is gone. She's a runner herself so she gets it - said to contact her in a few days if it doesn't improve and she'll get me in to see a physical therapist to get me back in shape for my races. I should be able to swim and bike.
While I was gone on Thursday and Friday (a friend of mine is a PhD student and was going out of town for research; I tagged along for a break from work/routine), I did a good deal of walking. The pain has traveled now. It's less noticeable in my back and now more noticeable in my leg joints - hip, knee, ankle. My gait feels "off" when I walk and sends pain up the side of my ankle as if I'm stepping wrong.
Today I am listening to my husband and resting completely at home. I got plenty of sleep last night, will be icing all day, and sitting on my butt. This sucks. I am so antsy to get back to my training - I've missed two runs so far and I'm not even sure I should be biking or swimming right now - but will hopefully have better news in a day or two.
It started during lifting on Wednesday morning. My lower back started to ache a little on the right side. I tried to stretch it out as soon as I noticed it and modified the rest of my time at the gym to work around it. Showered, went to work, didn't think anything more of it.
A couple of hours into work I realized the pain was getting worse. I couldn't sit comfortably and getting up from my seat hurt like a b*tch. I tried walking it out, stretching it out, icing it off and on all day. Late in the afternoon my right leg started to get partially numb and a little tingly if I sat in one place for very long. Since I was leaving town the next day with a four-hour drive each way I decided to see the Dr.
She said it's sacroiliac joint inflammation. Not overly serious in the grand scheme of things but it would put me off running for 1-2 weeks. UGH. She said I can basically run once the pain is gone. She's a runner herself so she gets it - said to contact her in a few days if it doesn't improve and she'll get me in to see a physical therapist to get me back in shape for my races. I should be able to swim and bike.
While I was gone on Thursday and Friday (a friend of mine is a PhD student and was going out of town for research; I tagged along for a break from work/routine), I did a good deal of walking. The pain has traveled now. It's less noticeable in my back and now more noticeable in my leg joints - hip, knee, ankle. My gait feels "off" when I walk and sends pain up the side of my ankle as if I'm stepping wrong.
Today I am listening to my husband and resting completely at home. I got plenty of sleep last night, will be icing all day, and sitting on my butt. This sucks. I am so antsy to get back to my training - I've missed two runs so far and I'm not even sure I should be biking or swimming right now - but will hopefully have better news in a day or two.
Wednesday, September 16, 2009
Checking in
I wasn't on fire last night at swim practice. Maybe that's what I get for not having swum in two weeks. I had some really nice, fluid moments but I also found myself fighting against the current for a lot of it. It's been a while since I shared a lane with more than four people or so and we were all going at a good clip and sloshing up the pool. It was a struggle to keep up and I even had some muscle fatigue. Kind of weird since I didn't have that at the last practice, which was harder. Oh well, it happens!
Warm-up
100 free
200 - 50 kick, 50 swim, 50 kick, 50 swim
150 free pull
Main Sets
2 * 100 free working on stroke count - I can't remember ever doing stroke counts in 12 years of swimming (maybe once or twice many years ago?) so I was surprised to learn something new! My comfortable stroke per length count was about 17-18. If I really stretched it out I was at 15-16.
2 * 150 working on stroke count - I was able to reduce stroke count on each 50 of the first 150 but struggled to stretch out enough while maintaining speed to reduce on the second 150. I've always had a slightly fast turnover.
2 * 200 free
5 * 150 free, last 50 easy....I sat out a 50
4 * 75 - 25 drill, 25 swim, 25 sprint
Cool Down
150 swim
Total swum: 2500 yards
Total comments on my suit: 2
Gotta say, the cut of the sushi suit leaves a bit to be desired. In the future I will stick with Dolfin Uglies as I find the cut to be generous and comfortable. This ClubSwim suit goes a bit high on the legs in the front and definitely shows some butt in the back. It also comes a bit low in the chest (not a huge issue for me as I don't have a lot there) and cuts in on the chest sides as well. The lower back cut is very flattering and the straps are comfortable but I did find myself pulling and tugging on the rest of the suit.
...
This morning I went to the gym for 30 min. strength training. I don't think I'm a morning weights person. I can do morning cardio and perform acceptably and feel good afterward but I felt like I lacked strength this morning. Evenings seem to be my ideal lifting period. I've had time to build up glycogen stores throughout the day and at that point I'm looking to seriously decompress after work. Lesson learned!
I also had my body fat % measured this morning. I do that every once in a while to basically make sure I'm not eating too much chocolate along with my veggies. I was down quite a bit in the three different areas measured (upper arm, abs, thigh), especially abs. In May I was measured at 23%. Today I was down to about 20.5%. Wow! I weigh the same as I did then and simply didn't expect such a drastic change. Must be all of my swimbikerun. I am officially (barely) in athletic range. W00t! I am happy at my current weight and I really don't work out to lose fat anymore (although additional firming up and muscle definition is always welcome and is basically the result of lost fat). However, it is a nice side effect of my efforts. :)
Looking forward to my tempo run tonight!
Warm-up
100 free
200 - 50 kick, 50 swim, 50 kick, 50 swim
150 free pull
Main Sets
2 * 100 free working on stroke count - I can't remember ever doing stroke counts in 12 years of swimming (maybe once or twice many years ago?) so I was surprised to learn something new! My comfortable stroke per length count was about 17-18. If I really stretched it out I was at 15-16.
2 * 150 working on stroke count - I was able to reduce stroke count on each 50 of the first 150 but struggled to stretch out enough while maintaining speed to reduce on the second 150. I've always had a slightly fast turnover.
2 * 200 free
5 * 150 free, last 50 easy....I sat out a 50
4 * 75 - 25 drill, 25 swim, 25 sprint
Cool Down
150 swim
Total swum: 2500 yards
Total comments on my suit: 2
Gotta say, the cut of the sushi suit leaves a bit to be desired. In the future I will stick with Dolfin Uglies as I find the cut to be generous and comfortable. This ClubSwim suit goes a bit high on the legs in the front and definitely shows some butt in the back. It also comes a bit low in the chest (not a huge issue for me as I don't have a lot there) and cuts in on the chest sides as well. The lower back cut is very flattering and the straps are comfortable but I did find myself pulling and tugging on the rest of the suit.
...
This morning I went to the gym for 30 min. strength training. I don't think I'm a morning weights person. I can do morning cardio and perform acceptably and feel good afterward but I felt like I lacked strength this morning. Evenings seem to be my ideal lifting period. I've had time to build up glycogen stores throughout the day and at that point I'm looking to seriously decompress after work. Lesson learned!
I also had my body fat % measured this morning. I do that every once in a while to basically make sure I'm not eating too much chocolate along with my veggies. I was down quite a bit in the three different areas measured (upper arm, abs, thigh), especially abs. In May I was measured at 23%. Today I was down to about 20.5%. Wow! I weigh the same as I did then and simply didn't expect such a drastic change. Must be all of my swimbikerun. I am officially (barely) in athletic range. W00t! I am happy at my current weight and I really don't work out to lose fat anymore (although additional firming up and muscle definition is always welcome and is basically the result of lost fat). However, it is a nice side effect of my efforts. :)
Looking forward to my tempo run tonight!
Tuesday, September 15, 2009
Tuesday Bruiseday
I just liked the way that sounds. I don't actually plan to cruise for a bruise today. That's tomorrow. Tonight's workout will be swim practice with the always-entertaining tri team followed by a meeting during which the coordinator has promised to make himself look awkward. Fun will be had by all!
Yesterday - 30 min. weights, easy 2 mile run, once again having trouble staying on pace:
Mile 1 - 10:03
Mile 2 - 10:51
Avg: 10:27, 20 seconds off goal pace of 10:47.
Avg. heart rate was perfectly consistent, though - 153 BPM. I like how my 150 bpm HR puts me at a 10-something pace while the pros can maintain a 150 HR and win an Ironman. :)
Today - 1 hr. swim practice feeling delicious in my sushi suit
Tomorrow - 30 min. heavy lower body weights, 5 mile tempo run...aka it's leg-killin' time
Thursday - Rest
...
I leave you with a haiku:
itchy red spot --
it appears mosquitoes like
evening bike rides too
...
Yesterday - 30 min. weights, easy 2 mile run, once again having trouble staying on pace:
Mile 1 - 10:03
Mile 2 - 10:51
Avg: 10:27, 20 seconds off goal pace of 10:47.
Avg. heart rate was perfectly consistent, though - 153 BPM. I like how my 150 bpm HR puts me at a 10-something pace while the pros can maintain a 150 HR and win an Ironman. :)
Today - 1 hr. swim practice feeling delicious in my sushi suit
Tomorrow - 30 min. heavy lower body weights, 5 mile tempo run...aka it's leg-killin' time
Thursday - Rest
...
I leave you with a haiku:
itchy red spot --
it appears mosquitoes like
evening bike rides too
...
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