Morning Speed Set

Get up and get out!

I wanted to get a good 20 minutes in before work today.  I was successful.  Not quite as fast as the last set, but still in range.  Some of the data is a bit wonky this time... Oh well.

Yay!

Pool Certification

One mile swim: 35mins, 50sec

One Mile	92y	184y	276y	368y	460y
Straight Swim	44.78	51.8	55.49	54.04	55.54
one lap = 23y	50.59	53.8	53.71	54.04	55.61
	552y	644y	736y	828y	920y
Total time:	54.78	52.83	54.29	55.17	56.62
35'50" 90	54.46	57.83	56.5	55.67	56.62
	1012y	1104y	1196y	1288y	1380y
Average per	59.92	56.15	54.25	55.28	56.99
50y:	56.3	55.33	54.87	55.33	55.5
1'05" 18	1472y	1564y	1656y	1748y	1794y
	58.36	59.34	57.15	56.25	54.22
1650y time:	56.53	56.84	52.84	55.28
(approx)
33minutes

Spinervals 4.0

Oh yeah... I forgot about 4s/4s sprints.  Ouch.

I went to PT today and told my therapist about my races coming up.  I asked her about increasing my volume and taping while I run.  She had the other PT guy come and give a tape tutorial. 

I have to do my 1650y straight swim tomorrow.  Plus I have a ton of work to do all day and into the evening... yipes!  Wish me luck!

Brick

I woke up this morning and just got on the bike.  I did Spinervals 10.0 (Ride and Stride) and then followed the sweat-filled ride up with a 15 minute effort in the park.  I ran as if I were doing a (very short) race.  HR was up in the 170 range.

Better

That'll teach me to run slow.  Today I did some speed work.  I figure if I have to run 20 minutes or less, I'm going to get faster.  No point in whining.  Just do it.

Twenty Mins

This is one of those times where I'm not sure that I did myself any favors by going out for a run.  I felt like I was working hard.  But when I see these numbers I don't know why I bother. 

Spinervals 18.0

My feet fell asleep within the first mile and I had an odd pain in the back of my right knee near where my hamstring meets my calf.  Then my 305 died. 

I grabbed my watch and didn't miss too much time.  Four long aerobic sets: 20min, 15min, 10min, 5min.  I did what I was supposed to do.

I felt fat and bloated on the bike today.  When I went to shower I hopped on the scale.  I'm ten pounds over what I should be right now.  It's really no wonder.  My stress level is through the roof and I'm eating crap and sit on my ass for work all day.  More lunch hour running for me.  Even twenty minutes.  I have to do it.  Fat ass.  You suck.

I really need to stay away from reading certain blogs.  I hate myself.

Lunch Run

Went for a short treadmill run today.  I'm relegated to 20 minutes or less until my PT tells me otherwise.  I was very disappointed in my first PT session... I really didn't like hearing how weak my muscles and joints are.  When she had me stand on the balance ball and I couldn't pull myself together, I felt like crying.  I didn't cry, but I felt like it.  I hate being bad at something.  As stupid as that sounds, it's true.

I really didn't like PT.  But I got some exercises and I'll do my work to get myself in better shape.  Boo.

Regardless, I went to the gym and ran on the no-fuss treadmill.  Did 5 minutes to warm up, 10 minutes at high Z2 and 5 minutes to cool down.  HR shouldn't have gone above 165.  Will upload data tonight.
 
Data.

Lots of Drills

I swam 25 minutes worth of drills including finger drag, 3T, underwater switch, and a new "plunge" drill to work on momentum.

After drills I swam "400y" at race pace.  I did an extra lap by accident.  Plus, the pool is only 23y long, so some additional calculations were involved.  Average 50y pace:  57sec.  Time for 400y: 7min 38sec.

400y at Race Pace
46y	46.34
92y	52.72
138y	53.92
184y	52.88
230y	51.01
276y	55
322y	55.55
368y	53.4
414y	54.22
437y	23.15
Total time:	8min 18sec
Avg time per 50y:	57sec
Total time for 400y:	7min 38sec

Spinervals 6.0

My muscles are tired.  I ate some sausage ravioli and peas about 30 minutes before getting on the bike.  I felt okay, but generally a little sore in my quads.  I tried to give this workout everything I had left for the day.  I feel like I accomplished that, especially with the sprint sets at the end.  No slacking there.  Ouch.

My DVD reader isn't picking up data on some of my Spinervals discs... I may have to look into that.  Boo.

Hot Run

Had the opportunity to run with my favorite person today.  It was nice to get out and do a loop on the bridle path.  I opted to stop after 45 minutes because I don't want to wreck my feet, but I felt good during the run.  Only mild irritation after.  The new insoles that I bought are working well.  YJ says I only have about 50 miles left on my racing flats.  I intend to run every last one of them.

My HR is high again.  It was hot today and I don't think I did a very good job of feeding myself before running, but I'll get better at that.  I'm out and on the trail.  Go me.

Bike to the Shop

I rode my bike down to the bike shop today.  Needed to get a tune up and fix the front derailleur, which (to my dismay) was actually busto.  Put me back a hundred bucks... but whatcha gonna do?  I have to have that piece if I'm going to do any Spinervals videos.

Easy ride down in traffic and an easy ride up on the west side.  Spinny spin.

Twenty minutes a day

I'm going to run for at least 20 minutes every day until my feet get back in shape.  I need to get my HR back down again.  I've been letting myself sit around and mope for far too long.  I'm healthy and my Sport Med doc gave me the go-ahead to run.  I'm going to run.

Eight weeks to kick ass.  No more wasting time.


Here's my data for today.

Beautiful Pool

Today I had the opportunity to get some quality solo-lane time in.  My head position was great during this swim, mostly (I assume) because I wasn't trying to "look" for people in front of me.  The facility was beautiful.  Salt water pool.  Great swim.

I did 250y worth of drills to start followed by a 400y ladder.  Great swim, good effort, nice form.  Thanks for the opportunity, YJ.

Ladder	50y	100y
400y	55.75	54.51
	57.72	59.45
	59.51	60.89
	60.55	58.93
Rest		20.72
350y	55.4	58.63
	58.94	59.34
	58.94	60.31
	55.26
Rest		30.8
300y	53.88	57.43
	59.63	59.34
	59.68	59.39
Rest		30.42
250y	54.59	58.41
	58.46	58.83
	56.67
Rest		37.85
200y	49.95	57.71
	58.51	59.85
Rest		50.96
150y	53.88	60.15
	59.34
Rest		45.06
100y	51.25	53.22
Rest		41.64
50y	46.79

First Run in Weeks

This morning I got out of the house in my running shoes!!  Hooray!

I want to keep myself motivated.  I need a higher power or something.  I want to do this.  I want to succeed.

I feel strong and I know how to push myself.  I am having a hard time putting my self (and my training) into my schedule.

Just do it.

Spinervals...? Not Quite

I am grateful for people who care.  I was tired after gardening today, but I had no excuse for sleeping and doing nothing.  I was moping and feeling sorry for myself and feeling like I should get on my bike, but not feeling like I could even get up.

And then he called.  From the bike.  And I had to.

I am grateful.


Here's 45 minutes.

20 Minute Straight Swim

Straight	100y	200y	300y	400y	500y	600y
Swim	49.48	55.16	55.46	59.18	58.77	58.79
	53.05	56.13	57.18	58.71	58.25	62.38
	700y	800y	900y	1000y	1100y
	55.18	59.94	57.17	56.9	61.6
	61.84	58	56.92	57.89	54.04

Two by 500y... sort of

Got into the pool today.  Swam a hundred yards to warm up and then swam two sets of 500y.  Unfortunately, I deleted the data from my sport count... but I average around 52s per 46y for these.  (Note: I'm in a 23y pool these days)

5 Boro Bike Tour

Now this was fun.  I was able to go out in front of nearly 30,000 other cyclists and ride hard.  I had two buddies along for the ride.  The let me pace the whole way.  There was only one point (toward the end) when I dropped behind, but I ate a couple of blocks, hydrated and switched muscle groups and caught up shortly after.  It was great.  I was great.  Go me.

Trying out the foot

I had the offer to run this afternoon and I leapt at it.  My foot is still in a questionable state.  My other foot hurts too, though I don't know quite what to do about it.  Nevertheless, given the opportunity to go for a run, especially with this friend, I couldn't pass it up.


Short and sweet.

Short pool = 23y

Swim: 2000
WU: 300 drills (work on arm entry, head position)
MS:  8 x 50 on 12" total 400. rest 30". 400, 300, 200, 100 on 20". Get faster as you descend.
CD: 300 mixed


Shorty pool  :)

8 x 50y	Lap 1	Lap 2	Lap 3	Lap 4
Swim	49.34	47.32	48.49	49.62
Rest	27.02	13.25	13.42	15.59
	Lap 5	Lap 6	Lap 7	Lap 8
Swim	50.51	50.72	50.87	51.58
Rest	14.09	14.6	15.25

Ladder	50y	100y
400y	52.33	54.59
	55.75	60.17
	58.71	59.72
	60.33	60.92
Rest		28.95
300y	53.13	57.67
	59.18	59.67
	58.9	59.8
Rest		48
200y	50.91	55.42
	57.51	53.97
Rest		41.45
100y	48.62	52.47

A Truely Fantastic Ride

I needed to get on the bike and it was a lovely day.  I decided to do two quick laps of the park, and that's exactly what I did.  The first lap was in big ring and the second lap was mostly in small ring.  I rode so hard and it was awesome.

Get in the Pool

A quick set:

5x100 on 2:15	100y	200y	300y	400y	500y
Lap 1	58.37	59.47	60.78	60.27	58.04
Lap 2	62.59	61.38	60.12	61.37	61.96
Rest	15.18	12.32	14.75	13.76
REST	60.38
5x50 on 1:05	Lap 1	Lap 2	Lap 3	Lap 4	Lap 5
	54.82	56.21	58	59.97	59.37
Rest	10.05	8.93	6.51	5.05