Yesterday I only swam and was surprised that I didn't swim like crap (with one p). My arms were a little tired and so were my legs and I didn't sleep enough but I swam faster than I expected. I got there EARLY and did a 400m wu! That must be a record for a Monday morning for me. Then we did 6x400m on 8:00, odds fast, evens alternating 100 fingertip drag, 100 build practicing sighting. My fast 400's were 6:28, 6:22, 6:23. And I beat Bob on all 3. I was feeling pretty good that I could beat him considering I had raced the day before, but it turned out he had raced a duathlon and so I am just a dork.
Today went pretty well for training but it was hard. My legs, especially my hamstrings and hips decided they wanted to wake up sore this morning. I headed to the pool and swam 3400m. I didn't pay attention to my times. It's nice not to worry about how fast I am going every once in awhile. I did 300wu; 200-50 kick, 50 swim; 200-25 fingertip drag, 25 swim; 200 sculling; 12x50-alternate 50m fingertip drag, 50 swim, 50 back or breaststroke; 2x{200-25 back, 25 free; 200-50 free, 50 back; 200 kick; 200 free}; 300 cd. My lats and shoulders were very tired at the end. Not my triceps as much as they used to be. I wonder if this is because they are getting stronger or because I am not finishing my stroke?
After work and some extra study time at the office I went over to the Sneaker Factory track workout in Morristown. I warmed up 1.5 miles but didn't have time to stretch. The workout was 1x1600m, 4x800m, 4x400m w/ 400m jogs after the 1600 and 800's and 200m jog after the 400's. I was shooting for 6:00 for the 1600, 2:58 or lower on the 800's and under 84's on the 400's. I lead out the pace on the 1600, one of the guys in the group jumped out ahead and pulled us through 200 too fast in 41, we got back on pace at 400, by then my hamstrings were starting to knot up. We started losing a second off the pace each 200. 1600-6:07. I wanted to stop right there. My legs hamstrings hurt so much. Just do the next repeat--I told myself. First 800-3:03-UGH! Second 3:02. Can I leave now? I wanted to go but I didn't want to look like a total loser and I knew that it was good for me to learn to push even though I was tired and uncomfortable and not running so fast. Two more 800's in 3:02, and 3:00. Then I wanted to skip the 400's, but again, didn't want to look like a big sissy, so I did them, slowly and painfully in 87, 89, 86, 85. I'm glad I stayed and did the workout and I know next week will feel much better because my legs won't be so stinking sore!
And now--My official splits from Bassman.
Swim: 13:55 for .5-.6 mile swim plus run up to T1, 27/280 5th female?, pace 1:24 based on .6
T1: 2:04 (only includes run in actual transition area) 76/280 ouch!!!
Bike: 1:22:24 for 29 miles (I clocked in at under 1:20 of actual riding time, so almost 2.5 mins of running to and from transition in the sand) 50/269, 2nd female?, pace listed as 21.1 (including sand run) more like 22
T2: :59, 32/268, better than T1, but still not great
Run: 28:55 for 4.2 miles (it must be longer), 15/264, 1st female, pace listed as 6:53, I think I was running more like 6:35-6:40 pace
Tuesday, April 29, 2008
Sunday, April 27, 2008
Bassman Tri Pictures
Mark got some pictures from the race today and some are from Jenine's camera. They are not in sequential order though...
Coming into T2--Enough of this sand already!
Post race with the group. Everyone did great.
Coming into T2--Enough of this sand already!
With my biggest fans post race.
Esther's run to the finish line--such a cute photo!
Mark running with Frito during my bike--that's one happy dog!
Another running shot--Frito is a running machine.
Post race with the group. Everyone did great.
Getting bodymarked. I actually look pretty buff.
Frito--pre race nerves too?
I love my new wetsuit!
Running to T1--let the disaster begin....
Bassman Triathlon Race Report
So, the first race of the year is out of the way. I was so ridiculously nervous, you would think it was my first race ever. It was cold, with some wind and a light rain this morning and I was getting nervous about getting hypothermia again like I did at Endurasport last year.
We got there pretty early and everything went quickly--packet pickup, transition setup, run warmup, etc. Bathroom line was a little long though. I was surprised to see that the transition area was different and was really far away--a long run through ankle deep sand, and the transition area was in sand as well. Ugh! The swim course also was a little different and run course changed a little too. So, I couldn't really compare my times from last year like I planned.
I met up with Esther, Armando, Matt, and Todd from swimming as well as Matt's wife Jenine who was our "event photographer". Esther and Armando were doing there first triathlon and Esther especially was nervous and had lots of questions. I had a pretty easy time getting into my new wetsuit and it felt great! Perfect fit and I love it! Thanks again to the folks at SBR for helping me pick the best fit for me.
Splits aren't posted online yet but I have the general idea.
Swim: 1/2 mile (or something like that I don't think they used GPS to measure) 13:44 out of the water. I got in the water to warm up, and it was so cold, I chickened out. Mistake, I know. I need to toughen up. We were the last wave of 5. I hate having to go last, but oh well, what can you do. I lined up front and center, and took off strong at the start and then relaxed into a pace. I didn't push it like I had planned. I just felt lazy. I was all out there by myself for a lot of the swim since the field was so small. By the first turn buoy, I started to pick off stragglers from the two waves ahead. My lats were tired the whole time, I guess from swimming the last 9 days straight. When I got to the swim finish I pulled my wetsuit top off so easily and ran right up to transition.
T1: 3 mins +, Oh dear lord, this may be my worst transition ever. I think I was distracted my so many things. So I run in, first thing I think about is getting my long sleeve on. I should have taken my wetsuit off first like normal, but I think the sandy transition area also threw me off. I pull my jersey on and of course struggle with pulling it on over my wet skin and with numb hands. Then helmet. Then bike shoes. Then gloves. Then I start to grab my bike off the rack. Wait a minute--I STILL HAVE MY WETSUIT ON MY LEGS! What is wrong with me? Gloves off, shoes off, wetsuit off, shoes on, gloves on, and finally I can go! Now I get to drag my bike through ankle deep sand. Woo hoo. I'm an idiot.
Bike: 29 miles, mostly flat with a good amount of wind on the way back. Around 1:20. The mile markers on the bike must have been off, because i went through the 25 mile mark at under 1 hour. I know I slowed down, but I don't think I slowed down that much!
I started off the bike strong and passed a lot of people right away. I just focused on passing one person at a time. After awhile I got into a passing battle with a 39 year old woman from Brooklyn (at least her jersey said Brooklyn). I knew I was 3 mins ahead of her since her wave start was ahead of me and I knew I could out run her, but I didn't want her to out bike me. I would pass her get a little gap for a while, then she would pass me, get a gap, then we would repeat the process. For the whole bike ride. Mid way through we picked up a 27 year old who looked like a swimmer. She was riding smack in the middle of the road blocking the pass lane. Then whenever one of us passed she would jump on our wheel instead of dropping out of the draft zone like your supposed to. After she did that a couple times I turned around and said "When I pass you don't jump on my ass--you need to drop back". After that she was slightly better, but still not really following the rules. Towards the end, I didn't see anymore of her. After the "25 mile mark", my legs really started to die. I am not at all used to biking on flats like this. I slowed down and backed off a bit. I headed into T2 as the third woman.
T2: 2 mins? It really is a long run in there through the sand. Normally I have no problem running off the bike in transition, but running through the sand was horrible. Dragging the bike through it was not so fun either. The actual transition was thankfully much less eventful than T1. I saw Mark and the dogs and they said 1 woman was ahead and I asked by how much. He said a few minutes. "What's a few minutes?" I asked and he replied 3. I wish he had taken some splits because I would have liked to know.
Run: 4.2++ miles (It was this distance last year and they changed the course and it seemed a good bit longer. My running shape is better but I was almost 2 mins slower). 28:45?? I passed Brooklyn girl on the way out of T2 and was a little slow running through the sand starting the run. I picked it up a little when I got to the pavement and started counting my breaths to relax. I saw Todd up ahead and focused on catching up to and passing him. I said hi to him and kept moving along. My hamstrings felt tight, but other than that, I didn't feel too bad, I just didn't feel motivated to run hard. I had no idea how I stood compared to the top woman. At the mile I was at 6:45--Ugh so slow but I think I was over striding and I just wasn't pushing that hard. Not long after that I saw a woman in a tri bikini with blond hair--not the one I was expecting. All sorts of questions filled my head. Is she in the du? Is she a relay? Am I really in third? Wow, she's really far ahead of me, there's no way I can catch her. So I settled for second place right there which was stupid. I should have kept pushing no matter what. I hit 2 miles at 13:10 or so. Kept chugging along--thinking negative thoughts which I know makes me run slow. I got to a turn and the person ahead of me kept running straight. I yelled at him, but he kept going. A think several people missed that turn. No one was ahead of me so I started worrying that I wasn't supposed to turn, but there was a sign with an arrow, and we turned there last year. Then I worried that the women ahead of me were going straight and cutting the course. Ever wish you could shut your brain up? Right before 3 miles I saw Esther and she was smiling and said "This is so much fun!" That brightened my mood. Got to 3 miles in 19:50 ish. Then came bee-sting alley. In 2005 at this part of the course I got stung on the head and other parts of my body 15-20 times by a swarm of wasps or bees or something. I always get a little nervous running through here. No stings this time. I expected to do an out and back here, but the course had changed, so I guess that threw me off a bit. I tried to push hard to the finish and did so in 2:08:15.
I got 2nd female overall, which I was disappointed with because I have beat the first place woman before. I think I really defeated myself--in transition of course, but also on the run. I also could have pushed the swim harder. This is why I like to do a less important race before the big ones--to work out the kinks and do the stupid stuff here so hopefully I don't do it when it counts.
We got there pretty early and everything went quickly--packet pickup, transition setup, run warmup, etc. Bathroom line was a little long though. I was surprised to see that the transition area was different and was really far away--a long run through ankle deep sand, and the transition area was in sand as well. Ugh! The swim course also was a little different and run course changed a little too. So, I couldn't really compare my times from last year like I planned.
I met up with Esther, Armando, Matt, and Todd from swimming as well as Matt's wife Jenine who was our "event photographer". Esther and Armando were doing there first triathlon and Esther especially was nervous and had lots of questions. I had a pretty easy time getting into my new wetsuit and it felt great! Perfect fit and I love it! Thanks again to the folks at SBR for helping me pick the best fit for me.
Splits aren't posted online yet but I have the general idea.
Swim: 1/2 mile (or something like that I don't think they used GPS to measure) 13:44 out of the water. I got in the water to warm up, and it was so cold, I chickened out. Mistake, I know. I need to toughen up. We were the last wave of 5. I hate having to go last, but oh well, what can you do. I lined up front and center, and took off strong at the start and then relaxed into a pace. I didn't push it like I had planned. I just felt lazy. I was all out there by myself for a lot of the swim since the field was so small. By the first turn buoy, I started to pick off stragglers from the two waves ahead. My lats were tired the whole time, I guess from swimming the last 9 days straight. When I got to the swim finish I pulled my wetsuit top off so easily and ran right up to transition.
T1: 3 mins +, Oh dear lord, this may be my worst transition ever. I think I was distracted my so many things. So I run in, first thing I think about is getting my long sleeve on. I should have taken my wetsuit off first like normal, but I think the sandy transition area also threw me off. I pull my jersey on and of course struggle with pulling it on over my wet skin and with numb hands. Then helmet. Then bike shoes. Then gloves. Then I start to grab my bike off the rack. Wait a minute--I STILL HAVE MY WETSUIT ON MY LEGS! What is wrong with me? Gloves off, shoes off, wetsuit off, shoes on, gloves on, and finally I can go! Now I get to drag my bike through ankle deep sand. Woo hoo. I'm an idiot.
Bike: 29 miles, mostly flat with a good amount of wind on the way back. Around 1:20. The mile markers on the bike must have been off, because i went through the 25 mile mark at under 1 hour. I know I slowed down, but I don't think I slowed down that much!
I started off the bike strong and passed a lot of people right away. I just focused on passing one person at a time. After awhile I got into a passing battle with a 39 year old woman from Brooklyn (at least her jersey said Brooklyn). I knew I was 3 mins ahead of her since her wave start was ahead of me and I knew I could out run her, but I didn't want her to out bike me. I would pass her get a little gap for a while, then she would pass me, get a gap, then we would repeat the process. For the whole bike ride. Mid way through we picked up a 27 year old who looked like a swimmer. She was riding smack in the middle of the road blocking the pass lane. Then whenever one of us passed she would jump on our wheel instead of dropping out of the draft zone like your supposed to. After she did that a couple times I turned around and said "When I pass you don't jump on my ass--you need to drop back". After that she was slightly better, but still not really following the rules. Towards the end, I didn't see anymore of her. After the "25 mile mark", my legs really started to die. I am not at all used to biking on flats like this. I slowed down and backed off a bit. I headed into T2 as the third woman.
T2: 2 mins? It really is a long run in there through the sand. Normally I have no problem running off the bike in transition, but running through the sand was horrible. Dragging the bike through it was not so fun either. The actual transition was thankfully much less eventful than T1. I saw Mark and the dogs and they said 1 woman was ahead and I asked by how much. He said a few minutes. "What's a few minutes?" I asked and he replied 3. I wish he had taken some splits because I would have liked to know.
Run: 4.2++ miles (It was this distance last year and they changed the course and it seemed a good bit longer. My running shape is better but I was almost 2 mins slower). 28:45?? I passed Brooklyn girl on the way out of T2 and was a little slow running through the sand starting the run. I picked it up a little when I got to the pavement and started counting my breaths to relax. I saw Todd up ahead and focused on catching up to and passing him. I said hi to him and kept moving along. My hamstrings felt tight, but other than that, I didn't feel too bad, I just didn't feel motivated to run hard. I had no idea how I stood compared to the top woman. At the mile I was at 6:45--Ugh so slow but I think I was over striding and I just wasn't pushing that hard. Not long after that I saw a woman in a tri bikini with blond hair--not the one I was expecting. All sorts of questions filled my head. Is she in the du? Is she a relay? Am I really in third? Wow, she's really far ahead of me, there's no way I can catch her. So I settled for second place right there which was stupid. I should have kept pushing no matter what. I hit 2 miles at 13:10 or so. Kept chugging along--thinking negative thoughts which I know makes me run slow. I got to a turn and the person ahead of me kept running straight. I yelled at him, but he kept going. A think several people missed that turn. No one was ahead of me so I started worrying that I wasn't supposed to turn, but there was a sign with an arrow, and we turned there last year. Then I worried that the women ahead of me were going straight and cutting the course. Ever wish you could shut your brain up? Right before 3 miles I saw Esther and she was smiling and said "This is so much fun!" That brightened my mood. Got to 3 miles in 19:50 ish. Then came bee-sting alley. In 2005 at this part of the course I got stung on the head and other parts of my body 15-20 times by a swarm of wasps or bees or something. I always get a little nervous running through here. No stings this time. I expected to do an out and back here, but the course had changed, so I guess that threw me off a bit. I tried to push hard to the finish and did so in 2:08:15.
I got 2nd female overall, which I was disappointed with because I have beat the first place woman before. I think I really defeated myself--in transition of course, but also on the run. I also could have pushed the swim harder. This is why I like to do a less important race before the big ones--to work out the kinks and do the stupid stuff here so hopefully I don't do it when it counts.
Friday, April 25, 2008
Under pressure
I was really stressed out today at work. So much work to do. My exam is coming up on May 14 and I was supposed to get in 4 hours of study time at work but I only had time for 1.5. I am getting seriously stressed about my exam. Why do I put myself through this? And to top it off first race of the year, the Bassman is on Sunday. That I am excited/nervous about. It is still causing a little stress though. Even though it is just a practice race for me, I want to do well. I want to see how well I do when I get out in the water in my new wetsuit for the first time with my new swim ability and ferocity. I am ready to see how my swim-bike-run fitness all come together. So, bring on the Bassman! First, a day of race prep and super serious studying tomorrow.
This morning I was so tired, so I slept in. I went to swim tonight with Matt and Esther (pull buoy Steve was there, but he swam mostly with his...PULL BUOY), and we did a taper workout that our coach wrote for us. We made it a little shorter and easier though. He gave us a 8x100m at race pace, but I think he forgot that our race was 800m. My arms were tired, so I swam slow today...
400m--build each 100
4x100m desc w/:15 rest in 1:48, 1:41, 1:37, 1:30
4x50m drill w/ :10 rest
200m sculling
4x100m w/ :15 rest in 1:32, 1:34, 1:34, 1:34
200m pull--50 fingertip drag, 150 swim long
1800m total
Yesterday--was Coach Joe's 42 birthday! He even titled the workout "Joe's birthday". He is just a big kid. He gave us a pretty easy workout since most of us are racing this weekend, which I needed b/c I was tired from swimming like crapp on Wednesday night. I am not in shape anymore to do the Wednesday night, Thursday morning masters swim turn around!
100m wu
50m drill
4x25m drill/stroke count
400m sculling (ouch, my poor little arms got tired!)
3x400m--1st 100 and 4th 100 fast on 1, 1st and 3rd fast on 2, 1st 200 fast on 3, my fast 100s were close to 1:30, the "fast" 200 was in 3:12
1850m total
In the afternoon I did a hilly hard bike ride. I rode from my house and did a loop around Round Valley Reservoir for a ride of 1:40. I did 25 mins wu, 20 mins tempo, then a few mins recovery until I got to the big hill. I rode hard up the big hill (just over 2 mins), recovered on the flat/downhill, then rode hard up the rest of the big hill (1:10 or so). Then I recovered for 3 mins and went into 8x2 mins hard w/ 2 mins recovery. My legs were dead by the end. It was a good ride though. Old Mountain road had big chunks of the road missing (like big 6 inch drops to gravel going downhill), so I had to do a little off road riding on my tri-bike and zipps. Not cool!
This morning I was so tired, so I slept in. I went to swim tonight with Matt and Esther (pull buoy Steve was there, but he swam mostly with his...PULL BUOY), and we did a taper workout that our coach wrote for us. We made it a little shorter and easier though. He gave us a 8x100m at race pace, but I think he forgot that our race was 800m. My arms were tired, so I swam slow today...
400m--build each 100
4x100m desc w/:15 rest in 1:48, 1:41, 1:37, 1:30
4x50m drill w/ :10 rest
200m sculling
4x100m w/ :15 rest in 1:32, 1:34, 1:34, 1:34
200m pull--50 fingertip drag, 150 swim long
1800m total
Yesterday--was Coach Joe's 42 birthday! He even titled the workout "Joe's birthday". He is just a big kid. He gave us a pretty easy workout since most of us are racing this weekend, which I needed b/c I was tired from swimming like crapp on Wednesday night. I am not in shape anymore to do the Wednesday night, Thursday morning masters swim turn around!
100m wu
50m drill
4x25m drill/stroke count
400m sculling (ouch, my poor little arms got tired!)
3x400m--1st 100 and 4th 100 fast on 1, 1st and 3rd fast on 2, 1st 200 fast on 3, my fast 100s were close to 1:30, the "fast" 200 was in 3:12
1850m total
In the afternoon I did a hilly hard bike ride. I rode from my house and did a loop around Round Valley Reservoir for a ride of 1:40. I did 25 mins wu, 20 mins tempo, then a few mins recovery until I got to the big hill. I rode hard up the big hill (just over 2 mins), recovered on the flat/downhill, then rode hard up the rest of the big hill (1:10 or so). Then I recovered for 3 mins and went into 8x2 mins hard w/ 2 mins recovery. My legs were dead by the end. It was a good ride though. Old Mountain road had big chunks of the road missing (like big 6 inch drops to gravel going downhill), so I had to do a little off road riding on my tri-bike and zipps. Not cool!
Wednesday, April 23, 2008
Swim like CRAPP
When I talk about swimming like Crapp this is what I am talking about:
http://www.ishof.org/honorees/72/72lcrapp.html
FOR THE RECORD: OLYMPIC GAMES: 1956 gold (400m freestyle; 4x100m freestyle relay), silver (100m freestyle); 1960 silver (4x100m freestyle relay); WORLD RECORDS: 23 (110yd, 200m, 400m, 440yd, 800m, 880yd freestyle).
Lorraine Crapp, with 23 world records, was and is the first great swimmer of the modern era of Australian swimming; this in spite of the fact that her style resembled the traditional body flat on the water, six-beat kick American crawl that the Australians were replacing with their rolling perpetual motion center line crawl with a two-beat kick.
Miss Crapp burst into prominence in 1954 with her eleven-minute 880, and heralded the coming of a new wave of Aussie world record swimmers to dominate their own 1956 Melbourne Olympics. In 1954 at fifteen she won two gold medals at the Vancouver British Commonwealth and Empire Games. These were the same games that featured Track's "Mile of the Century" with England's Roger Banister, and Australia's John Landry. She added silver and bronze Empire medals in 1958.
At one time, Lorraine Crapp held all recognized long-course world records in freestyle, from 100 meters to the half-mile. She was the first woman in the world to break five minutes for 400 meters. In the 1956 Olympic Games, she won two golds, a silver, and a bronze medal, adding another silver at Rome in 1960.
Lorraine Crapp's greatest period of swimming achievement has to be the period just prior to the 1956 Olynpics when she broke eighteen world records during training. In one afternoon, Oct. 20, 1956, Lorraine broke 6 world records. This was the second time in her career that she set four world records in one race by establishing the zoom, 220 yds., and 400m freestyle records on her way to a world busting 440 yd. record. By the end of 1956, she held world records for 100 yards, 200 meters, 400 meters, 440 yards, 800 meters, and 880 yards. Her swimming career lasted 10 years, from 1950 to 1960. She later married Dr. Bill Thurlow, a physician most interested in physiological testing, especially on their four age-group swimming children.
Our swim coach started talking about it a month or so ago, saying things like "Swim like Crapp" when he wanted us to swim fast, etc. Today he had a "swim like Crapp" t-shirt on. He beat me to it! I have been talking about making a swim like Crapp swimsuit, but have been too lazy to sit down and design one. And I'm not sure if it is a bad idea to write Crapp on the butt. Anyway, he actually didn't put the swim like Crapp shirt on until near the end--after I had been swimming like Crapp. So, this post has double meaning. I swam like Crapp today! As a whole it was a relatively easy workout, but I swam all 10 of my 100m repeats at 1:30 and lower! Woo hoo! Here's the workout:
300m wu
600m--2x{100 4 kicks on side drill, 100m sighting, 100m swim}
5x100m w/:15 rest in 1:28's&1:29's
600m--2x{100 4 kicks on side drill, 100m sighting, 100m swim}
5x100m w/:15 rest in 1:27-1:30
4x25m stoke count, sculling, drills
2x50m working on sculling
3x200m pull
3300m total
This morning I did an easy 3 miles with the dogs, then after work I did a 40 min bike with some pickups. My legs feel better than I expected except my right hamstring started cramping up during the pull set of the swim.
http://www.ishof.org/honorees/72/72lcrapp.html
FOR THE RECORD: OLYMPIC GAMES: 1956 gold (400m freestyle; 4x100m freestyle relay), silver (100m freestyle); 1960 silver (4x100m freestyle relay); WORLD RECORDS: 23 (110yd, 200m, 400m, 440yd, 800m, 880yd freestyle).
Lorraine Crapp, with 23 world records, was and is the first great swimmer of the modern era of Australian swimming; this in spite of the fact that her style resembled the traditional body flat on the water, six-beat kick American crawl that the Australians were replacing with their rolling perpetual motion center line crawl with a two-beat kick.
Miss Crapp burst into prominence in 1954 with her eleven-minute 880, and heralded the coming of a new wave of Aussie world record swimmers to dominate their own 1956 Melbourne Olympics. In 1954 at fifteen she won two gold medals at the Vancouver British Commonwealth and Empire Games. These were the same games that featured Track's "Mile of the Century" with England's Roger Banister, and Australia's John Landry. She added silver and bronze Empire medals in 1958.
At one time, Lorraine Crapp held all recognized long-course world records in freestyle, from 100 meters to the half-mile. She was the first woman in the world to break five minutes for 400 meters. In the 1956 Olympic Games, she won two golds, a silver, and a bronze medal, adding another silver at Rome in 1960.
Lorraine Crapp's greatest period of swimming achievement has to be the period just prior to the 1956 Olynpics when she broke eighteen world records during training. In one afternoon, Oct. 20, 1956, Lorraine broke 6 world records. This was the second time in her career that she set four world records in one race by establishing the zoom, 220 yds., and 400m freestyle records on her way to a world busting 440 yd. record. By the end of 1956, she held world records for 100 yards, 200 meters, 400 meters, 440 yards, 800 meters, and 880 yards. Her swimming career lasted 10 years, from 1950 to 1960. She later married Dr. Bill Thurlow, a physician most interested in physiological testing, especially on their four age-group swimming children.
Our swim coach started talking about it a month or so ago, saying things like "Swim like Crapp" when he wanted us to swim fast, etc. Today he had a "swim like Crapp" t-shirt on. He beat me to it! I have been talking about making a swim like Crapp swimsuit, but have been too lazy to sit down and design one. And I'm not sure if it is a bad idea to write Crapp on the butt. Anyway, he actually didn't put the swim like Crapp shirt on until near the end--after I had been swimming like Crapp. So, this post has double meaning. I swam like Crapp today! As a whole it was a relatively easy workout, but I swam all 10 of my 100m repeats at 1:30 and lower! Woo hoo! Here's the workout:
300m wu
600m--2x{100 4 kicks on side drill, 100m sighting, 100m swim}
5x100m w/:15 rest in 1:28's&1:29's
600m--2x{100 4 kicks on side drill, 100m sighting, 100m swim}
5x100m w/:15 rest in 1:27-1:30
4x25m stoke count, sculling, drills
2x50m working on sculling
3x200m pull
3300m total
This morning I did an easy 3 miles with the dogs, then after work I did a 40 min bike with some pickups. My legs feel better than I expected except my right hamstring started cramping up during the pull set of the swim.
Holy hamstrings!
I had a great track workout last night in Morristown with Sneaker Factory. We did 6x800m w/ 200m jog, then 4x300m w/ 200m jog. It was a smallish group, but there were more girls there for me to run with, so there were 3 girls in my pace group, instead of just me. For the 800's, I and this older guy (I feel really bad I can't remember his name, he is really nice and reminds me of my HS track coach Mr. Merwin) led the pace for most of these. I definitely prefer to lead. I like to be in control of the pace and out front--this holds in swimming and biking as well. At least for workouts. We did the first 4 at 2:58's, then on the 5th one of the girls pushed the pace a bit and we did 2:55, then I did 2:57 on the last cause my hamstrings were starting to scream at me. Some of the other people who ran slower on the first ones ran past me on the last one, but i didn't care, because I knew my legs were starting to blow up because I had pushed all 6 of them.
Then the 400's. Oh my, I am not fast at all. I was not blessed with fast twitch muscle fibers. First one, I went out 41 on the 200 felt okay, but then somehow came in at 84. Second one, Chachi (sort of the coach), yelled at us to stay tight, so I jumped up with the guys for the first 200 and ran 39, then my hamstrings were on fire and I ran--84. Last one, tried to pace it better, 40 at 200 (whoops) then died. legs burning, lungs wheezing, ran a slow ass 85. But I finished the workout and my legs were torched, so that's good.
Yesterday morning I did a short swim-1700m. I would have swam more, but I slept in, so I only had 30mins. I focused on technique.
200 swim, 100 kick, 50 drill
4x{50 swim with baton, 50 sculling, 4x25 build w/ :15 rest}
100m back
200m negative split (1:42, 1:30)
150m cd
I'm off for an easy run with the doggies to hopefully stretch my legs out after that run last night.
Today is Mark's and my official anniversary, although we aren't doing much to celebrate since we already did last weekend. I've asked him to come to masters swim with me tonight and got a "dunno", so we'll see.
Then the 400's. Oh my, I am not fast at all. I was not blessed with fast twitch muscle fibers. First one, I went out 41 on the 200 felt okay, but then somehow came in at 84. Second one, Chachi (sort of the coach), yelled at us to stay tight, so I jumped up with the guys for the first 200 and ran 39, then my hamstrings were on fire and I ran--84. Last one, tried to pace it better, 40 at 200 (whoops) then died. legs burning, lungs wheezing, ran a slow ass 85. But I finished the workout and my legs were torched, so that's good.
Yesterday morning I did a short swim-1700m. I would have swam more, but I slept in, so I only had 30mins. I focused on technique.
200 swim, 100 kick, 50 drill
4x{50 swim with baton, 50 sculling, 4x25 build w/ :15 rest}
100m back
200m negative split (1:42, 1:30)
150m cd
I'm off for an easy run with the doggies to hopefully stretch my legs out after that run last night.
Today is Mark's and my official anniversary, although we aren't doing much to celebrate since we already did last weekend. I've asked him to come to masters swim with me tonight and got a "dunno", so we'll see.
Monday, April 21, 2008
Don't think, just swim
I had a good swim workout this morning. I got there on time--even early, which on a Monday morning is a rare occurrence for me (I'm working on changing that...) I didn't swim super fast, but I pushed even though I was sore and tired.
With swimming, and even with biking and running, I often hold back. I hear the workout, I get nervous, I hold back to save something for the end, for another workout or another day. And then I end up missing out, because I don't know what I really could have done if I just pushed hard from the start and stopped being nervous, stopped thinking and just did it. Our coach started telling us the workout this morning, and I didn't want to hear. I covered my ears, went underwater, everything I could so I couldn't let me fear and my doubts let me ruin it. And then before one of our sets of 100s he said "Don't think, just swim". I think when he said it, he meant it as don't think about your technique, just go as hard as you can. But I took it a little more personally. I stopped thinking about all the things that were bothering me, the stresses in my life, the worry that I wasn't going fast enough, that I wouldn't be able to reach my goals, everything. I just swam. Cleared my mind and swam. Not an easy thing for someone like me who's brain is always cranking, but it felt good. I need to do that more often--clear my head and just do what I am doing in that moment. When I am swimming-swim. When I am studying-study. I shouldn't have my mind off somewhere else. I'll be a lot better at the things that I do and a whole lot happier. So it was a good workout in that sense. Here's the actual workout:
2450m total
200m wu
200m-8 kicks each side, 4 kicks each side w/ fins
300m
4x100m w/ :05 rest in 1:30, 1:33, 1:34, 1:33
450M pull w/ kick board between the legs
4x100m w/ :10 rest in 1:31, 1:35, 1:33, 1:33
300m-25 free, 25 back or breast
100m in 1:29
100m cd
I also feel like I am stuck at the 1:33's for 100s. I was stuck at 1:37's for awhile before I made the jump to the 1:33s, before that I was at the 1:40's forever and 1:45's before that. I feel like swimming at 1:33 pace is not that hard, I just can't get much faster. Argh! But that is how I used to feel at the other paces and now they feel easy, so I guess I just have to keep working hard and have faith that my times will come down. Hopefully sooner rather than later.
After work I went down to Hillsborough Massage Therapy to cash in the gift certificate I won. it was nice to get a massage, but always strange for me going to a new massage therapist. I am so used to going to Claudia and chatting with her the whole 90 mins that it is strange laying there in silence for 60 mins with a man I don't know. Still great to get a massage and he did a good job.
With swimming, and even with biking and running, I often hold back. I hear the workout, I get nervous, I hold back to save something for the end, for another workout or another day. And then I end up missing out, because I don't know what I really could have done if I just pushed hard from the start and stopped being nervous, stopped thinking and just did it. Our coach started telling us the workout this morning, and I didn't want to hear. I covered my ears, went underwater, everything I could so I couldn't let me fear and my doubts let me ruin it. And then before one of our sets of 100s he said "Don't think, just swim". I think when he said it, he meant it as don't think about your technique, just go as hard as you can. But I took it a little more personally. I stopped thinking about all the things that were bothering me, the stresses in my life, the worry that I wasn't going fast enough, that I wouldn't be able to reach my goals, everything. I just swam. Cleared my mind and swam. Not an easy thing for someone like me who's brain is always cranking, but it felt good. I need to do that more often--clear my head and just do what I am doing in that moment. When I am swimming-swim. When I am studying-study. I shouldn't have my mind off somewhere else. I'll be a lot better at the things that I do and a whole lot happier. So it was a good workout in that sense. Here's the actual workout:
2450m total
200m wu
200m-8 kicks each side, 4 kicks each side w/ fins
300m
4x100m w/ :05 rest in 1:30, 1:33, 1:34, 1:33
450M pull w/ kick board between the legs
4x100m w/ :10 rest in 1:31, 1:35, 1:33, 1:33
300m-25 free, 25 back or breast
100m in 1:29
100m cd
I also feel like I am stuck at the 1:33's for 100s. I was stuck at 1:37's for awhile before I made the jump to the 1:33s, before that I was at the 1:40's forever and 1:45's before that. I feel like swimming at 1:33 pace is not that hard, I just can't get much faster. Argh! But that is how I used to feel at the other paces and now they feel easy, so I guess I just have to keep working hard and have faith that my times will come down. Hopefully sooner rather than later.
After work I went down to Hillsborough Massage Therapy to cash in the gift certificate I won. it was nice to get a massage, but always strange for me going to a new massage therapist. I am so used to going to Claudia and chatting with her the whole 90 mins that it is strange laying there in silence for 60 mins with a man I don't know. Still great to get a massage and he did a good job.
Sunday, April 20, 2008
So sore
I think I overdid the weights yesterday. My upperbody and abs were very sore when I woke up this morning. I got up at 6 am and got some studying in before my workout. Then a nice long workout. Too bad the weather was a little dreary.
First, the pool. 3500m total. I started off pretty good despite the soreness. My stroke was feeling a little better. But then I had a coughing fit in the middle of the workout so I had to alter it a bit. All in all, not too bad.
200m swim
6x50m-25 kick, 25 drill
300m pull with kickboard between the legs
3x500m w/ 1:00 rest, first was done in 8:00, second was on pace for 8:00 until lap 7 when I had my coughing fit, so I stopped for a bit then got back on pace, last one I did 50 kick, 50 swim at :43 or so per 50 on the swim, :55 or so on the kick.
3x200m w/:30 rest, first one hard in 3:10, second easy focus on technique, last one faster but focus on technique in 3:12
6x50m on 1:00
300m cd
Right afterwards I went for a hilly 2.5 hour bike ride. It was a little windy and chilly, but it was still nice to be outside. I rode a loop out to Mountainville and back through Oldwick. Lots of hills, which is what I need. I didn't eat enough, so I really started to bonk at the end. I am very stubborn sometimes. I wanted to make it back without having to have another gel (especially because I hated the ones I had left), but finally I gave in and got one down. I really needed it to get back. Almost 4 hours of working out and only 3 gels is definitely not enough. And I did have breakfast 3 hours before I started my swim so that is a long time to go without real food.
Now my whole body is good and tired and sore. I guess that is a good thing. I go in for a massage tomorrow. I am going to cash in the $60 min massage gift certificate I won at my 5k 2 weeks ago. I don't like getting massages from anyone but Claudia, my normal massage therapist, but free is good.
First, the pool. 3500m total. I started off pretty good despite the soreness. My stroke was feeling a little better. But then I had a coughing fit in the middle of the workout so I had to alter it a bit. All in all, not too bad.
200m swim
6x50m-25 kick, 25 drill
300m pull with kickboard between the legs
3x500m w/ 1:00 rest, first was done in 8:00, second was on pace for 8:00 until lap 7 when I had my coughing fit, so I stopped for a bit then got back on pace, last one I did 50 kick, 50 swim at :43 or so per 50 on the swim, :55 or so on the kick.
3x200m w/:30 rest, first one hard in 3:10, second easy focus on technique, last one faster but focus on technique in 3:12
6x50m on 1:00
300m cd
Right afterwards I went for a hilly 2.5 hour bike ride. It was a little windy and chilly, but it was still nice to be outside. I rode a loop out to Mountainville and back through Oldwick. Lots of hills, which is what I need. I didn't eat enough, so I really started to bonk at the end. I am very stubborn sometimes. I wanted to make it back without having to have another gel (especially because I hated the ones I had left), but finally I gave in and got one down. I really needed it to get back. Almost 4 hours of working out and only 3 gels is definitely not enough. And I did have breakfast 3 hours before I started my swim so that is a long time to go without real food.
Now my whole body is good and tired and sore. I guess that is a good thing. I go in for a massage tomorrow. I am going to cash in the $60 min massage gift certificate I won at my 5k 2 weeks ago. I don't like getting massages from anyone but Claudia, my normal massage therapist, but free is good.
Saturday, April 19, 2008
Cupcake Diet
Mark and I went into NYC this weekend to celebrate our 3rd wedding anniversary. It was really nice weather, so we spent a lot of time outside. We stayed at Le Parker Meridian, which is right by Central Park and had a really nice gym. So this morning we hit the gym first. I am not used to doing weights for my first workout, so I was a little too rested and I overdid it just a tad. Then we got some juice, then headed over to Central Park and ran the big loop around the outside, the reservoir loop and then I added on some out and back to get my run up to 70 mins. It was gorgeous! Probably one of the most beautiful weekends of the year. I had a lot of fun watching all of the other runners, walkers, bikers, and dogs. It's really nice to see so many people out exercising. After we ran, we hit the Jamba Juice. I love Jamba Juice. We had one at University of Oregon, but no where else that I've lived. Then--cupcake time. We took a nice walk down to Magnolia Bakery and ended up buying 4 different types. I love cupcakes (well, cake in general). Here's me with my cupcakes.
Had to check out the the tri shop SBR while we were there too, but didn't buy anything. Didn't see the Pope either...but did see lots of people wearing Pope t-shirts and little flags so I think his parade came right by near where we were walking and we did even realize it.
After we got back I got to go swimming in--here's a shocker, the pool that I am actually a member of. They finally fixed the motor and the massive hairball that has been floating around for 2 months is gone. I think my theory that the hairball clogged the motor may very well be true. I swam 3050m--200wu; 100kick; 400-25 drill, 25 build; 2x250-50 build, 100 easy, 100 build w/ :30 rest; 200 kick; 150-25 build, 50 easy, 75 build with :20 rest; 200 kick; 4x100 on 2:00 in 1:30, 1:32, 1:33, 1:33, 450 cd/technique. Felt a bit crummy at first, but a little better towards the end. A think a few things were making me feel blah--lifting weights this morning, not having swam as much the last couple weeks, not having coach feedback the last couple weeks=sloppy stroke, couple of coughing/asthma fits.
Yesterday I ran 2x. Easy in the morning to get the doggies out for their bathroom break and to loosen up my legs. My legs were a little tired. After work I did a 5 mile run relay style-1 mile warm up with both dogs in tow, 3 miles tempo with Frito, 1 mile super slow cooldown with Cooper. It was 90 degrees so it was really tough. I am not good in the heat, especially when I am not used to it. Frito was a good little motivator for the first 2.5 miles, then he started to get hot too so we had to slow down a little.
Thursday, April 17, 2008
Feels like summer
It feels like summer here-80 degrees today, in the 70s yesterday. I had to get out biking. I slept in on Wednesday morning because I was up coughing a lot on Tuesday night. Then I raced home from work to hop on my bike (well, first a did a 1 mile run around the bloxck with the dogs). I did 75 mins or so with 25 mins wu, 4x10mins hard in a bigger gear than I am comfortable riding in, with 2 mins easy spin recovery, and then a short cooldown. More of a leg stregth workout than anything, which I need. I wanted to do some running, but my cough was too bad to handle any.
Then off to RVCC where I drove around for a good 20 minutes trying to figure out where the pool was. I got honked at so many times, but I cant get mad about it, because I would honk at people too if they were driving around as slow as I was or stopped in the middle of the street. Finally Esther found it and called me to tell me. Then we wandered around in the basement of the gym looking for the entrance to the locker room. Who knew it would be so hard? We finally got in a decent swim. My arms were a little sore from my strength training and I started to wuss out and doing some kick instead of some of the workout, but then I realized that I was being stupid. Doing stuff like that--shortening workouts, altering them to make them easier, etc. is what I used to do and that is why I sucked at swimming. So I started back with the regular workout. 2750yrds total, 200, 200 kick, 200IM, 200, 100 kick, 100 IM, 3x100 w/ :15 rest, 150, 100 IM, 2x100 w/ :15 rest, 50 easy, 150 kick, 100 IM, 3x100 w/ :15, 50 kick, 100, 100 IM , 150 cd.
Today I got up early and headed to the Somerset Hills Y. They let me try their masters class for free and I am glad because I would have been pissed if I had signed up for 10 sessions. I guess they swim and spin on Thursdays--They just swim a mile or so straight and then go to the spin class. Even the coach goes to the spin class. She did give me a little feedback and a short easy workout before she left. She was really nice. It just wasn't a unified group with a crazy silly coach running around screaming and telling corny jokes. I basically just swam the workout by myself. The nice thing was that the pool was clean, the locker room was clean and heated, and the lobby had a coffee shop! It doesn't take a lot to impress me in terms of facilities. We really slum it down at SVY. Here's my workout:
2650 yrds total (everything had :10-:15 rest)
250 wu
200 drill
4x75-25 kick, 25 drill, 25 swim
200 pull
4x75-25 drill, 25 back, 25 swim
200 fly kick
4x75-25 back, 25 breast, 25 free
200 drill
3x100 on 1:40 in 1:21, 1:22, 1:23
200cd
I only had time for a 40 min bike ride this afternoon, but it was so nice. It is supposed just as nice tomorrow. I am going into NYC for Friday night and Saturday, so it should be a great couple of days for it!
Then off to RVCC where I drove around for a good 20 minutes trying to figure out where the pool was. I got honked at so many times, but I cant get mad about it, because I would honk at people too if they were driving around as slow as I was or stopped in the middle of the street. Finally Esther found it and called me to tell me. Then we wandered around in the basement of the gym looking for the entrance to the locker room. Who knew it would be so hard? We finally got in a decent swim. My arms were a little sore from my strength training and I started to wuss out and doing some kick instead of some of the workout, but then I realized that I was being stupid. Doing stuff like that--shortening workouts, altering them to make them easier, etc. is what I used to do and that is why I sucked at swimming. So I started back with the regular workout. 2750yrds total, 200, 200 kick, 200IM, 200, 100 kick, 100 IM, 3x100 w/ :15 rest, 150, 100 IM, 2x100 w/ :15 rest, 50 easy, 150 kick, 100 IM, 3x100 w/ :15, 50 kick, 100, 100 IM , 150 cd.
Today I got up early and headed to the Somerset Hills Y. They let me try their masters class for free and I am glad because I would have been pissed if I had signed up for 10 sessions. I guess they swim and spin on Thursdays--They just swim a mile or so straight and then go to the spin class. Even the coach goes to the spin class. She did give me a little feedback and a short easy workout before she left. She was really nice. It just wasn't a unified group with a crazy silly coach running around screaming and telling corny jokes. I basically just swam the workout by myself. The nice thing was that the pool was clean, the locker room was clean and heated, and the lobby had a coffee shop! It doesn't take a lot to impress me in terms of facilities. We really slum it down at SVY. Here's my workout:
2650 yrds total (everything had :10-:15 rest)
250 wu
200 drill
4x75-25 kick, 25 drill, 25 swim
200 pull
4x75-25 drill, 25 back, 25 swim
200 fly kick
4x75-25 back, 25 breast, 25 free
200 drill
3x100 on 1:40 in 1:21, 1:22, 1:23
200cd
I only had time for a 40 min bike ride this afternoon, but it was so nice. It is supposed just as nice tomorrow. I am going into NYC for Friday night and Saturday, so it should be a great couple of days for it!
Tuesday, April 15, 2008
Planning on crashing the Somerset Hills Y
So, the pool is closed for the rest of the week. That is two weeks now for this stupid motor issue. 2 weeks without coaching from swim coach Joe. 2 weeks swimming in the boiling hot Hillsborough pool. So, I've decided to go and crash the Somerset Hills Y masters practices starting tomorrow night before my swimming suffers anymore.
I am still sick--I probably shouldn't have raced this weekend, but oh well. So I went to bed early last night, like 8pm. I did swim at Hillsborough yesterday morning with Esther--just short stuff 2450 yrds total, nothing longer than 200's because we couldn't stand the hot water. I slept in this morning and debated all day whether to go to my track workout tonight. I really wanted to go, but after having coughing fits all day I knew I shouldn't. I did take the dogs for a very easy 3 mile run through the park--Frito pointed at birds, Cooper got to pee on lots of trees. My legs felt good, but my lungs were burning. Good thing I skipped the track. After that I hit the gym to do some strength training. Much needed. I don't have any full length mirrors in my house, so I don't realize how skinny I look. I haven't been to a gym in awhile, so I'm sure I'll be sore tomorrow.
I am still sick--I probably shouldn't have raced this weekend, but oh well. So I went to bed early last night, like 8pm. I did swim at Hillsborough yesterday morning with Esther--just short stuff 2450 yrds total, nothing longer than 200's because we couldn't stand the hot water. I slept in this morning and debated all day whether to go to my track workout tonight. I really wanted to go, but after having coughing fits all day I knew I shouldn't. I did take the dogs for a very easy 3 mile run through the park--Frito pointed at birds, Cooper got to pee on lots of trees. My legs felt good, but my lungs were burning. Good thing I skipped the track. After that I hit the gym to do some strength training. Much needed. I don't have any full length mirrors in my house, so I don't realize how skinny I look. I haven't been to a gym in awhile, so I'm sure I'll be sore tomorrow.
Sunday, April 13, 2008
The rest of the weekend
Other than my race I did a few other things this weekend. Xiu's friend sent us some photos from the race last weekend and they had some cute pictures of Cooper and Frito. I think they are begging for food pr looking at food in all of the pictures! Typical...
On Friday night, I went to the Y to swim with Esther and Armando. They let us in, even though technically it was closed. The water was cold! So I wore my wetsuit for the first half. We did some butterfly and my fly has improved. I was able to keep up with Esther! We did 2300m total:
300m wu
200m-25 kick, 25 drill
200m-25 drill, 25 swim
3x100m IM :15 rest
2x{3x50m kick w/ rest, 2x100m w/:20 rest, 150--25fly, 25 free, 25 back, 25 free, 25 breast, 25 free; 200 desc 50's}
Saturday morning I did an easy 3 mile run with some strides. Then nap time. Gotta get the rest in. Then I drove to the pool to go for a swim. Silly me for assuming that it would be open. Apparently the pump was not working (again? still?)and the pool was closed. Argh! I hope it really was safe for me to do that Friday night swim...Anyway, instead of driving to one of the other pools, I decided to take advantage of the nice weather and go out for my first outdoor ride of the year. I felt so FAST! I think I am in pretty good biking shape thanks to all my riding on the Tacx this winter and early spring. I just did an hour on a rolling course because I didn't want to tire out my legs for my 5k on Sunday, but it felt good to be out.
Saturday night we got dressed up to go to a Symphony benefit honoring the president of my company. I don't get dressed up too often, so it was quite interesting. I think my calves got sore from standing around in heals all night! I did eat some good food, but thankfully no stomach aches today! We stayed up too late though--didn't get home until after midnight, which is late for an old 28 year old like myself. I woke up in the middle of the night with a migraine and coughing, so I was a little tired for my race, but oh well.
After my 5k today I called ahead to the pool--still closed. What is the deal? So I drove down to the hot pool in Hillsborough and swam 3300 yards. Swimming after a hard run makes my legs feel better. I did a decent amount of easy kicking as this actually helps my legs after running too.
200 yd wu
4x150--50 kick, 50 build, 50 back or breast w/ :15 rest
2x600--200, 100kick, 200 negative split, 100 kick :45 rest (I think I did the 200's around 2:50) not sure how that pace translates to meters
4x150--50 easy, 50 fast, 50 choice with :20 rest
8x50 kick w/ :15 rest
300 cd
I did really well with my running this week--both training wise and breaking down some mental barriers. My swimming and bike training were so-so. I did do a little strength training but not enough. I will have to work a little harder this week. My nutrition is doing a bit better.
On Friday night, I went to the Y to swim with Esther and Armando. They let us in, even though technically it was closed. The water was cold! So I wore my wetsuit for the first half. We did some butterfly and my fly has improved. I was able to keep up with Esther! We did 2300m total:
300m wu
200m-25 kick, 25 drill
200m-25 drill, 25 swim
3x100m IM :15 rest
2x{3x50m kick w/ rest, 2x100m w/:20 rest, 150--25fly, 25 free, 25 back, 25 free, 25 breast, 25 free; 200 desc 50's}
Saturday morning I did an easy 3 mile run with some strides. Then nap time. Gotta get the rest in. Then I drove to the pool to go for a swim. Silly me for assuming that it would be open. Apparently the pump was not working (again? still?)and the pool was closed. Argh! I hope it really was safe for me to do that Friday night swim...Anyway, instead of driving to one of the other pools, I decided to take advantage of the nice weather and go out for my first outdoor ride of the year. I felt so FAST! I think I am in pretty good biking shape thanks to all my riding on the Tacx this winter and early spring. I just did an hour on a rolling course because I didn't want to tire out my legs for my 5k on Sunday, but it felt good to be out.
Saturday night we got dressed up to go to a Symphony benefit honoring the president of my company. I don't get dressed up too often, so it was quite interesting. I think my calves got sore from standing around in heals all night! I did eat some good food, but thankfully no stomach aches today! We stayed up too late though--didn't get home until after midnight, which is late for an old 28 year old like myself. I woke up in the middle of the night with a migraine and coughing, so I was a little tired for my race, but oh well.
After my 5k today I called ahead to the pool--still closed. What is the deal? So I drove down to the hot pool in Hillsborough and swam 3300 yards. Swimming after a hard run makes my legs feel better. I did a decent amount of easy kicking as this actually helps my legs after running too.
200 yd wu
4x150--50 kick, 50 build, 50 back or breast w/ :15 rest
2x600--200, 100kick, 200 negative split, 100 kick :45 rest (I think I did the 200's around 2:50) not sure how that pace translates to meters
4x150--50 easy, 50 fast, 50 choice with :20 rest
8x50 kick w/ :15 rest
300 cd
I did really well with my running this week--both training wise and breaking down some mental barriers. My swimming and bike training were so-so. I did do a little strength training but not enough. I will have to work a little harder this week. My nutrition is doing a bit better.
Run for Rachael 5k Race Report
I am officially re addicted to running! I raced the Run for Rachael 5k in Livingston this morning and had a great time racing. I raced well considering I am recovering from a cold and sounded like Darth Vader when I was breathing and considering I was up late at a symphony benefit last night.
I went up to the race by myself and met up with some of the Sneaker Factory people when I got there. I did a good warm up of 3 miles or so and wore 3 layers on top, but only shorts. If I were to change anything, I would have worn long pants for my warm up. I was good and sweaty before I went to strip down to my short sleeve shirt and put on my flats. Then I did several strides and jogged a bit to stay warm while I waited for the start. I lined up near the other fast looking women, including Catherine, who I ran XC with last fall who always beat me by a lot.
It was windy and a little cold, but other than that not a bad weather day. I started off conservatively but tried to stay with Catherine and some of the other women. I stayed with her for a few minutes, then she started to slip away. I kept her in my sight, but stayed within myself and my pace. I started counting the number of breaths I was taking to control my breathing and to distract myself from everything going on around me. I hit the mile mark in 6:15 , which was what I was shooting for, so I was happy with that.
Then I passed a couple of women right after that. There were a few hills back in the neighborhoods and a lot of turns and so it was not as fast of a course as I expected (apparently it was changed due to construction). I could still see Catherine ahead of me, so I focused on her back and continued to focus on my breathing which was getting quite raspy at this point. The second mile mark was starting up a hill. 12:35. So a little slow down, but not surprising.
Right after the 2 mile we had another hill and I slowed down, and got passed by 2 women I had passed earlier! No!!!!! Then we hit a bit of a downhill, I opened up my stride and passed them back. With just over half mile to go, another one passed me back. I started to give up and give it to her and ran 10 meters behind her for a minute or so. Then I decided it was stupid to just give up like that and went for it-- "Ovaries to the wall" as my swim coach Joe says. I passed her hard and just went for the finish which felt like forever away. I pumped my arms and stared straight ahead and hoped nobody passed me. I made it there in 19:34, 4th place overall, and DID NOT GET PASSED!!!! Turns out there was a woman 1 second behind me, 3 seconds behind me, and several more within 10 seconds. It was a good thing I dug deep and gave it my all. I would have been really disappointed in myself if I hadn't. Since it was the NJ women's open championship, they had cash 7 deep for the womens--so I won $150!! Woo hoo! Not bad, especially since Sneaker Factory paid for the race. Our Sneaker Factory team got 4th :( not too bad, but hopefully we can do better next time.
Even though the time wasn't super fast, I am very happy with how I raced.
I went up to the race by myself and met up with some of the Sneaker Factory people when I got there. I did a good warm up of 3 miles or so and wore 3 layers on top, but only shorts. If I were to change anything, I would have worn long pants for my warm up. I was good and sweaty before I went to strip down to my short sleeve shirt and put on my flats. Then I did several strides and jogged a bit to stay warm while I waited for the start. I lined up near the other fast looking women, including Catherine, who I ran XC with last fall who always beat me by a lot.
It was windy and a little cold, but other than that not a bad weather day. I started off conservatively but tried to stay with Catherine and some of the other women. I stayed with her for a few minutes, then she started to slip away. I kept her in my sight, but stayed within myself and my pace. I started counting the number of breaths I was taking to control my breathing and to distract myself from everything going on around me. I hit the mile mark in 6:15 , which was what I was shooting for, so I was happy with that.
Then I passed a couple of women right after that. There were a few hills back in the neighborhoods and a lot of turns and so it was not as fast of a course as I expected (apparently it was changed due to construction). I could still see Catherine ahead of me, so I focused on her back and continued to focus on my breathing which was getting quite raspy at this point. The second mile mark was starting up a hill. 12:35. So a little slow down, but not surprising.
Right after the 2 mile we had another hill and I slowed down, and got passed by 2 women I had passed earlier! No!!!!! Then we hit a bit of a downhill, I opened up my stride and passed them back. With just over half mile to go, another one passed me back. I started to give up and give it to her and ran 10 meters behind her for a minute or so. Then I decided it was stupid to just give up like that and went for it-- "Ovaries to the wall" as my swim coach Joe says. I passed her hard and just went for the finish which felt like forever away. I pumped my arms and stared straight ahead and hoped nobody passed me. I made it there in 19:34, 4th place overall, and DID NOT GET PASSED!!!! Turns out there was a woman 1 second behind me, 3 seconds behind me, and several more within 10 seconds. It was a good thing I dug deep and gave it my all. I would have been really disappointed in myself if I hadn't. Since it was the NJ women's open championship, they had cash 7 deep for the womens--so I won $150!! Woo hoo! Not bad, especially since Sneaker Factory paid for the race. Our Sneaker Factory team got 4th :( not too bad, but hopefully we can do better next time.
Even though the time wasn't super fast, I am very happy with how I raced.
Friday, April 11, 2008
Sick again...
I thought maybe it was just allergies/asthma, but I think I am sick again. I went to the doctor last week because I had been coughing and had a mild sore throat and all she told me was that she thought it was allergies and that I needed to gain weight. Argh! So I took allergy medicine every day like she said, and now I have a really bad cough and sore throat. So I am going back this morning with a really big fat I told you so. Okay, maybe I am not going to put it that way...
I am still dealing with pool closures. No masters swim yesterday am, but they left a message at the Y saying they were going to open at 5pm, so I excitedly planned to swim at 8pm. I tried calling before hand, but the normal message picked up, so I couldn't tell if I was open. I was already at an appointment 5 mins away, so I just drove over. Totally dark, empty parking lot, so sad. Probably for the best though as my throat was starting to really hurt and I was coughing a lot.
I did do a really good workout Thursday am. I rode 17.6 hilly miles on the Tacx--10 mins wu, 2x20 mins hard, pushing a big gear to work on my leg strength, 2 mins easy recovery, then a few minutes easy to finish up the ride. Then off on a 3 mile run around the park with the dogs.
I am still dealing with pool closures. No masters swim yesterday am, but they left a message at the Y saying they were going to open at 5pm, so I excitedly planned to swim at 8pm. I tried calling before hand, but the normal message picked up, so I couldn't tell if I was open. I was already at an appointment 5 mins away, so I just drove over. Totally dark, empty parking lot, so sad. Probably for the best though as my throat was starting to really hurt and I was coughing a lot.
I did do a really good workout Thursday am. I rode 17.6 hilly miles on the Tacx--10 mins wu, 2x20 mins hard, pushing a big gear to work on my leg strength, 2 mins easy recovery, then a few minutes easy to finish up the ride. Then off on a 3 mile run around the park with the dogs.
Wednesday, April 9, 2008
I miss my pool
Silly YMCA went and let the motor break in the pool (actually I have no idea what this means, or how this happens, but anyway) and now my schedule is all out of whack. No swim Tuesday morning. No good hard Wednesday night masters swim like I like, and probably no masters swim tomorrow morning. The do have other pools we can use, but they have weird hours and some have really warm water temps and we don't have our organized practices with our coach :(
So without my pool yesterday, I just skipped the swimming all together and did an easy 4 mile run with strides with the dogs. I was hoping the pool thing would be quick and I would be back in Wed. night for masters. Tuesday night I did a big thing for me--I went to the Sneaker factory track workout in Morristown. My first track workout in 3 years! For some reason track workouts have been freaking me out and I have not been able to make myself do them. I finally got over it an made myself go. I had a great workout and was able to do the pace that I hoped for. I did 1.25 mile warm up jog, then 5x800m's in 3:00 and lower, the last 2 in 2:58 and 2:56. The recoveries were 400m jog. I could have gone less or run the recoveries faster, but that is what everyone else did. Then we did 4x400m in 1:24 with 200m jog recoveries. I got dropped big time on the last one as all the guys sprinted it out, but I still maintained the same pace. I did feel like I gave it my all, I just didn't have any more to give. I ran with a group of 5-6 guys for the intervals. They all seemed pretty nice and I talked a bit with a couple of them. I am going to race for Sneaker Factory this Saturday in the Run for Rachael 5k. Hopefully I can run a good bit faster than last week. We cooled down 2-3 laps or so (I lost track cause I was talking to a guy about his triathlon training).
This morning I swam at the other YMCA in warm warm water in the yard pool. I wanted to do a long hard workout. As soon as I got in I felt overheated. In my normal pool I am shivering and cold even after the warm up. I definitely did not go as hard as I wanted. I hope we get our pool back soon. I swear I will never complain about the cold water, the hairballs, the band aids, the little kids pooping, the cold showers, the sleeping lifeguard--none of it ever again. Or at least for a week.
Here's my workout--
3000yds total
6x75 wu
500,400,300,200 w/ :20 rest
2x300 negative split w/ :30 rest
6x75 cd
If the pool magically opens tonight and we have masters I will go. For now, I am going to hop on my bike.
So without my pool yesterday, I just skipped the swimming all together and did an easy 4 mile run with strides with the dogs. I was hoping the pool thing would be quick and I would be back in Wed. night for masters. Tuesday night I did a big thing for me--I went to the Sneaker factory track workout in Morristown. My first track workout in 3 years! For some reason track workouts have been freaking me out and I have not been able to make myself do them. I finally got over it an made myself go. I had a great workout and was able to do the pace that I hoped for. I did 1.25 mile warm up jog, then 5x800m's in 3:00 and lower, the last 2 in 2:58 and 2:56. The recoveries were 400m jog. I could have gone less or run the recoveries faster, but that is what everyone else did. Then we did 4x400m in 1:24 with 200m jog recoveries. I got dropped big time on the last one as all the guys sprinted it out, but I still maintained the same pace. I did feel like I gave it my all, I just didn't have any more to give. I ran with a group of 5-6 guys for the intervals. They all seemed pretty nice and I talked a bit with a couple of them. I am going to race for Sneaker Factory this Saturday in the Run for Rachael 5k. Hopefully I can run a good bit faster than last week. We cooled down 2-3 laps or so (I lost track cause I was talking to a guy about his triathlon training).
This morning I swam at the other YMCA in warm warm water in the yard pool. I wanted to do a long hard workout. As soon as I got in I felt overheated. In my normal pool I am shivering and cold even after the warm up. I definitely did not go as hard as I wanted. I hope we get our pool back soon. I swear I will never complain about the cold water, the hairballs, the band aids, the little kids pooping, the cold showers, the sleeping lifeguard--none of it ever again. Or at least for a week.
Here's my workout--
3000yds total
6x75 wu
500,400,300,200 w/ :20 rest
2x300 negative split w/ :30 rest
6x75 cd
If the pool magically opens tonight and we have masters I will go. For now, I am going to hop on my bike.
Monday, April 7, 2008
Trying to do too much?
I woke up before my alarm this morning in a cold sweat. Bad dream maybe? I don't remember. So, I was actually early for masters swim for once and was one of the first one's in warming up! Yeah for me! I felt okay, but I did feel like my swimming was very sloppy. 2600m total:
300m wu
50m back
50m breast
200m pull w/ kick board between the legs
4x100m on 1:45 in 1:29-1:32?
4x25m on :30 breathe every 7 strokes
3x100m on 1:45 in 1:30-1:33?
4x25 on :30 breathe every 5 strokes
2x100m on 1:40 both in 1:31-1:32?
x25 on :30 sprint
300m desc 100's
2x50m drill
300m in 4:46
100m cd
After work I did a fairly easy bike on a moderately hilly 10 mile tacx course. I tried to keep my cadence up.
My legs aren't too sore from my 5k, just a little hamstring and inner sore tightness--more from wearing my racing flats for the first time in 5 months or so. Definitely means I was slacking yesterday.
I had my annual review with my boss at work today. I already found out my raise a few weeks ago, but I just got feedback on my job performance. He said a lot of good things about me, which was nice. I am lucky to have such a nice boss. Even when he was saying things that I needed to improve he said, "we all need to improve on ..." instead of specifying me. He did repeatedly stress the importance of passing exams and how important it was for me to pass my exam coming up in May. I'm not sure if he was referring to triathlon, having kids, or both, but he was saying how I should focus on my exams and do other things after I am done with all of them. I might not be done for another 3-5 years or more! I don't completely want to put my life on hold for work. My husband's life mostly revolves around work and this does not make him or me all that happy. I don't want my life that way. I will still study as hard as I can, but I don't plan on stopping triathlon or waiting too long to start a family. Oh yeah, and my exam in coming up in 5 weeks and 2 days!
300m wu
50m back
50m breast
200m pull w/ kick board between the legs
4x100m on 1:45 in 1:29-1:32?
4x25m on :30 breathe every 7 strokes
3x100m on 1:45 in 1:30-1:33?
4x25 on :30 breathe every 5 strokes
2x100m on 1:40 both in 1:31-1:32?
x25 on :30 sprint
300m desc 100's
2x50m drill
300m in 4:46
100m cd
After work I did a fairly easy bike on a moderately hilly 10 mile tacx course. I tried to keep my cadence up.
My legs aren't too sore from my 5k, just a little hamstring and inner sore tightness--more from wearing my racing flats for the first time in 5 months or so. Definitely means I was slacking yesterday.
I had my annual review with my boss at work today. I already found out my raise a few weeks ago, but I just got feedback on my job performance. He said a lot of good things about me, which was nice. I am lucky to have such a nice boss. Even when he was saying things that I needed to improve he said, "we all need to improve on ..." instead of specifying me. He did repeatedly stress the importance of passing exams and how important it was for me to pass my exam coming up in May. I'm not sure if he was referring to triathlon, having kids, or both, but he was saying how I should focus on my exams and do other things after I am done with all of them. I might not be done for another 3-5 years or more! I don't completely want to put my life on hold for work. My husband's life mostly revolves around work and this does not make him or me all that happy. I don't want my life that way. I will still study as hard as I can, but I don't plan on stopping triathlon or waiting too long to start a family. Oh yeah, and my exam in coming up in 5 weeks and 2 days!
Sunday, April 6, 2008
Wetsuit Shopping
Yesterday, I went into SBR in NYC with 5 of my swimming "teamates" from masters swim to shop from wetsuits. I got my last wetsuit back in 2003--the Orca Predator 2, and it is a little too big now and it was just time for a new one anyway. I had 3 suits in mind--the Orca Apex 2, the Zoot Zenith, and the 2XU V1. We left in the afternoon (after several of us swam of course!) and hit a good bit of traffic, so we were a little pressed for time. I didn't think it would take too long to try on 3 suits, but...it did we barely got out of the store before they closed. Some things to do next time I buy a wetsuit:
1) Start getting my weak little forearms into shape months in advance--they fatigued out about halfway into putting on the first wetsuit and were useless pretty much the rest on the time. They are sore and keep cramping up on me today.
2) Don't forget my bathing suit! Lack of bathing suit meant that I couldn't let the guy who worked in the store come back in and help me pull the suit on until I got the top on. Plus I don't think Todd appreiciated having to put my little red wet Victoria Secret underwear in his bag for fear that I would forget it and he would get in some serious trouble.
3) Don't forget the goggles. The endless pool kept blowing off the goggle's that I borrowed from Todd and I couldn't see. I scrapped my knuckles several times on the front of the pool. Ouch!
4) Don't forget the towel or the swimsuit! Putting on a wetsuit when you are wet (and sweaty--it was 100 degrees in there) is freaking impossible. The first one (Orca Apex2) was a bit challanging but not too bad, the second (Zoot Zenith) was pretty tough, and the third (2XU V1) was downright impossible. I was in the dressing room sweating and grunting trying to get the darn thing on. It took me over a half hour! The sales guy came by and asked if I wanted help, but I didn't even have it half way up my legs and I was bare chested. I was so desperate fo help, I almost considered letting him in. Once I got it on, it was actually looser than the Orca Apex, but man, it did not feel like it for awhile.
It came down to the Orca and the 2XU. And I finally decided on the Orca. The demo model was the only one in stock in the XS so I got it 10% off. And I was the first person to try it on, so it really was like brand new. Woo hoo!
So now 3 weeks until my first race where I get to test it out!
I need to catch up on writing down my workouts.
Friday: am: 1 hour bike on the Tacx--20 min wu, 30 min TT 11.3 miles, 10 min cd, 20.1 miles total
pm: Masters swim, uncoached
300m wu
4x{200m negative split :20 rest, 3x50m desc back or breast :15 rest, 3x100m :10 rest} (did the 200's in 1:40-1:50 for first half to 1:35 to 1:40 for second half, did 100's in 1:27 to 1:33--felt pretty good)
500 kick w/ fins--made my butt muscles tired!
8x25m :05 rest free and back
100m cd
3700m total
Saturday: am: 3 miles easy with strides
pm: 2150m swim
200m wu
4x100m kick w/ :15 rest
2x100m w/ :20 rest in 1:29, 1:30
6x75m--75 build, 75 easy, 75 back repeat, :15 rest
2x400m--200 free, 100 IM, 100 kick
100m cd
1) Start getting my weak little forearms into shape months in advance--they fatigued out about halfway into putting on the first wetsuit and were useless pretty much the rest on the time. They are sore and keep cramping up on me today.
2) Don't forget my bathing suit! Lack of bathing suit meant that I couldn't let the guy who worked in the store come back in and help me pull the suit on until I got the top on. Plus I don't think Todd appreiciated having to put my little red wet Victoria Secret underwear in his bag for fear that I would forget it and he would get in some serious trouble.
3) Don't forget the goggles. The endless pool kept blowing off the goggle's that I borrowed from Todd and I couldn't see. I scrapped my knuckles several times on the front of the pool. Ouch!
4) Don't forget the towel or the swimsuit! Putting on a wetsuit when you are wet (and sweaty--it was 100 degrees in there) is freaking impossible. The first one (Orca Apex2) was a bit challanging but not too bad, the second (Zoot Zenith) was pretty tough, and the third (2XU V1) was downright impossible. I was in the dressing room sweating and grunting trying to get the darn thing on. It took me over a half hour! The sales guy came by and asked if I wanted help, but I didn't even have it half way up my legs and I was bare chested. I was so desperate fo help, I almost considered letting him in. Once I got it on, it was actually looser than the Orca Apex, but man, it did not feel like it for awhile.
It came down to the Orca and the 2XU. And I finally decided on the Orca. The demo model was the only one in stock in the XS so I got it 10% off. And I was the first person to try it on, so it really was like brand new. Woo hoo!
So now 3 weeks until my first race where I get to test it out!
I need to catch up on writing down my workouts.
Friday: am: 1 hour bike on the Tacx--20 min wu, 30 min TT 11.3 miles, 10 min cd, 20.1 miles total
pm: Masters swim, uncoached
300m wu
4x{200m negative split :20 rest, 3x50m desc back or breast :15 rest, 3x100m :10 rest} (did the 200's in 1:40-1:50 for first half to 1:35 to 1:40 for second half, did 100's in 1:27 to 1:33--felt pretty good)
500 kick w/ fins--made my butt muscles tired!
8x25m :05 rest free and back
100m cd
3700m total
Saturday: am: 3 miles easy with strides
pm: 2150m swim
200m wu
4x100m kick w/ :15 rest
2x100m w/ :20 rest in 1:29, 1:30
6x75m--75 build, 75 easy, 75 back repeat, :15 rest
2x400m--200 free, 100 IM, 100 kick
100m cd
Heart and Soles 5k Race Report
I have officially started racing this year! Sort of. I do not advice go out wetsuit shopping, or staying out eating hamburgers and having mudslides and toasted almond drinks the day before your race if you are reaching for peak performace. Just a suggestion.
I guess I thought the weather might be nice today...but it didn't happen. It was around 50 but windy. Since it was a pretty low key event we decided to bring the dogs, but wanted to run them a bit at home so they could do some business before we got there. So, a little running at home, a little at the race for the warmup. All in all, about a 3 mile warmup. I could already tell my stomach was not feeling well and I was getting stomach cramps. Since it was windy and I am so paranoid about getting hypothermia now, against my better judgement, I wore way too many clothes.
I lined up in front, Mark in back with Frito, poor Cooper in the car because he likes to stop and pee on everything. I started off conservatively and had only two "women" ahead of me. A little girl wearing jeans and a little girl that looked like a serious runner. I passed the girl in jeans pretty quickly and passed the other girl after around a half mile or so. Doug Clark (he's a good triathlete from Morristown) was running, so I tried to keep him in sight for as long as possible. From the start of the race I smelled IcyHot. Lucky me, I was running right behing Mr. IcyHot for the entire first mile. Normally I don't mind the smell, but he had so much on it was nauseating. Thankfully he was starting to slow down and I passed him at the mile mark. I passed 1 mile in 6:17. Not great, but not too bad for this time of year I guess. This is around when the stomach cramps started to kick in. I tried to control my breathing, but then I started hearing loud footsteps and heavy breathing behind me. "Oh no, not Mr. IcyHot again" I was thinking. It was some other guy. He lurked behind me until the end of the first loop, coughing and struggling to breathe. At that point I was really overheating from all the clothes I was wearing, but I couldn't ditch them because my # was on my top layer. I really thought about dropping out, but I knew that would be stupid. When we got to the 2 mile mark (12:46) I saw there were a few women not that far behind me. This guy ahead of me told one she could catch me and another, I sware, said she was coming to get me. Yikes! I also saw Todd, so I smiled and said hi, maybe waved, and decided I needed to pick it up a little so those women didn't come after me! My stomach hurt so much at the end, but my legs felt good, so I just tried to keep a reasonable pace. I figured as long as I didn't slow down, they weren't going to catch me. I pushed the last long stretch to the finished and listened for footsteps behind me to make sure no one was coming up behind to pass me. I never look behind me. That is like an invitation for someone to come and pass you. I finished in 19:55 or so. Not as fast as I'd like, but not a bad workout. I will have to go into my next 5k more prepared and ready to race. I need to dress lighter, eat better the night/day before, not get didcouraged/annoyed by dorky guys passing/trying to run with me. I was the first place woman and won a 60 min massage! Not bad for a $5 race! Mark and Frito finished in the 22 min range with a couple of pee breaks, a water stop, stalking some geese, and starting in the back with the baby joggers. And Frito was the first dog.
I guess I thought the weather might be nice today...but it didn't happen. It was around 50 but windy. Since it was a pretty low key event we decided to bring the dogs, but wanted to run them a bit at home so they could do some business before we got there. So, a little running at home, a little at the race for the warmup. All in all, about a 3 mile warmup. I could already tell my stomach was not feeling well and I was getting stomach cramps. Since it was windy and I am so paranoid about getting hypothermia now, against my better judgement, I wore way too many clothes.
I lined up in front, Mark in back with Frito, poor Cooper in the car because he likes to stop and pee on everything. I started off conservatively and had only two "women" ahead of me. A little girl wearing jeans and a little girl that looked like a serious runner. I passed the girl in jeans pretty quickly and passed the other girl after around a half mile or so. Doug Clark (he's a good triathlete from Morristown) was running, so I tried to keep him in sight for as long as possible. From the start of the race I smelled IcyHot. Lucky me, I was running right behing Mr. IcyHot for the entire first mile. Normally I don't mind the smell, but he had so much on it was nauseating. Thankfully he was starting to slow down and I passed him at the mile mark. I passed 1 mile in 6:17. Not great, but not too bad for this time of year I guess. This is around when the stomach cramps started to kick in. I tried to control my breathing, but then I started hearing loud footsteps and heavy breathing behind me. "Oh no, not Mr. IcyHot again" I was thinking. It was some other guy. He lurked behind me until the end of the first loop, coughing and struggling to breathe. At that point I was really overheating from all the clothes I was wearing, but I couldn't ditch them because my # was on my top layer. I really thought about dropping out, but I knew that would be stupid. When we got to the 2 mile mark (12:46) I saw there were a few women not that far behind me. This guy ahead of me told one she could catch me and another, I sware, said she was coming to get me. Yikes! I also saw Todd, so I smiled and said hi, maybe waved, and decided I needed to pick it up a little so those women didn't come after me! My stomach hurt so much at the end, but my legs felt good, so I just tried to keep a reasonable pace. I figured as long as I didn't slow down, they weren't going to catch me. I pushed the last long stretch to the finished and listened for footsteps behind me to make sure no one was coming up behind to pass me. I never look behind me. That is like an invitation for someone to come and pass you. I finished in 19:55 or so. Not as fast as I'd like, but not a bad workout. I will have to go into my next 5k more prepared and ready to race. I need to dress lighter, eat better the night/day before, not get didcouraged/annoyed by dorky guys passing/trying to run with me. I was the first place woman and won a 60 min massage! Not bad for a $5 race! Mark and Frito finished in the 22 min range with a couple of pee breaks, a water stop, stalking some geese, and starting in the back with the baby joggers. And Frito was the first dog.
Thursday, April 3, 2008
Making Changes
With Vancouver almost 2 months away and my recovery from bronchitis not going as quickly as I wanted, I have been thinking a lot about things I need to change/improve on.
1. Nutrition--More iron, protein, veggies, more calories in general. More hydration. Eating sooner and better after workouts. Less candy and ice cream.
2. Stregth work--I need to add stregth training back in and keep it in even though it makes me sore and I don't like it anymore. I also need to work hills on the run and bike to make me stronger.
3. More sleep
4. Improving my mental focus--I get distracted easily during workouts or talk myself out of working as hard or make excuses for myself.
5. Upgrade some of my gear--This is the easy one. I only have a few things to get--mainly a new wetsuit that fits well, which I am doing this weekend. I also may get some lighter racing flats and get my bike refit. I have to figure out what I want to race in this year for my trisuit.
My workouts for the past few days have been good but not great. I was really sore from my run on Sunday and it took me several days to recover. So, Tuesday I just did everything easy and stretched a lot hoping it would help alleviate some of the soreness--in the am I did a 3 mile run with the dogs with short pickups, then in the pm I did a 30 min high cadence ride on the Tacx on a flat Virtual Reality course.
Wednesday my legs felt a little better, so I picked up my running a bit. 4 miles in the am with short pickups. Then 7 miles after work--1 mile wu, 1x4.5 mins, 3x3 mins, 4x1.5 mins hard with 2 mins easy jog for recovery, then 1+ mile cooldown. I was having a lot of trouble breathing today and some tightness in my chest which I have been having since the bronchitis. I went to the doctor and she thought it was allergies on top of the bronchitis. I went to masters swim at 8pm and had a lot of trouble breathing there. I felt like someone was strangling me. We had a tough workout.
200m-25m w/ hold each stroke 3 seconds, 25m "thumb to armpit"
50m backstroke
1000m pace swam my 100's in 1:33-1:41's
50m backstroke
800m--first 400m fast, second easy work on technique
2x100m in 1:30, 1:32
300m kick (first 200 w/ fins)
50m back
100m in 1:30
150m w/ 25m fly, 25m back, 25m breast repeat
200m cd
2900m total
Then this morning back up early again to the pool for another masters workout. Coach Joe was a little easier on us this morning. I was a little cold and late so I didn't get into the cold water until after the warm up.
9x50m on 1:15 alternating 2 easy technique, 1 fast
400m in 6:26
6x75m on 1:30 alternating 2 easy technique, 1 fast
350m pull with the kickboard between the legs
4x100m w/ :12 rest in 1:35, 1:34, 1:34, 1:35
100m cd
2150m total
I was going to bike tonight, but I think I will do some stregth work instead.
1. Nutrition--More iron, protein, veggies, more calories in general. More hydration. Eating sooner and better after workouts. Less candy and ice cream.
2. Stregth work--I need to add stregth training back in and keep it in even though it makes me sore and I don't like it anymore. I also need to work hills on the run and bike to make me stronger.
3. More sleep
4. Improving my mental focus--I get distracted easily during workouts or talk myself out of working as hard or make excuses for myself.
5. Upgrade some of my gear--This is the easy one. I only have a few things to get--mainly a new wetsuit that fits well, which I am doing this weekend. I also may get some lighter racing flats and get my bike refit. I have to figure out what I want to race in this year for my trisuit.
My workouts for the past few days have been good but not great. I was really sore from my run on Sunday and it took me several days to recover. So, Tuesday I just did everything easy and stretched a lot hoping it would help alleviate some of the soreness--in the am I did a 3 mile run with the dogs with short pickups, then in the pm I did a 30 min high cadence ride on the Tacx on a flat Virtual Reality course.
Wednesday my legs felt a little better, so I picked up my running a bit. 4 miles in the am with short pickups. Then 7 miles after work--1 mile wu, 1x4.5 mins, 3x3 mins, 4x1.5 mins hard with 2 mins easy jog for recovery, then 1+ mile cooldown. I was having a lot of trouble breathing today and some tightness in my chest which I have been having since the bronchitis. I went to the doctor and she thought it was allergies on top of the bronchitis. I went to masters swim at 8pm and had a lot of trouble breathing there. I felt like someone was strangling me. We had a tough workout.
200m-25m w/ hold each stroke 3 seconds, 25m "thumb to armpit"
50m backstroke
1000m pace swam my 100's in 1:33-1:41's
50m backstroke
800m--first 400m fast, second easy work on technique
2x100m in 1:30, 1:32
300m kick (first 200 w/ fins)
50m back
100m in 1:30
150m w/ 25m fly, 25m back, 25m breast repeat
200m cd
2900m total
Then this morning back up early again to the pool for another masters workout. Coach Joe was a little easier on us this morning. I was a little cold and late so I didn't get into the cold water until after the warm up.
9x50m on 1:15 alternating 2 easy technique, 1 fast
400m in 6:26
6x75m on 1:30 alternating 2 easy technique, 1 fast
350m pull with the kickboard between the legs
4x100m w/ :12 rest in 1:35, 1:34, 1:34, 1:35
100m cd
2150m total
I was going to bike tonight, but I think I will do some stregth work instead.
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