Ran for 30 minutes today. Kept a pretty good pace throughout, was trying to do intervals at 9'30" and 7'30", 60s on 30s off... but the treadmill was my enemy and kept punching up the volume at inopportune times and laying back irregularly, so it was a bit of a battle.
Nevertheless, I got a good 3.4 miles in, average pace of 8'47". Good. And I decided to prime my lungs today, since I was doing intervals. Last time I did intervals, my lungs reacted really poorly so I took one puff of Ventolin before I started. Worked like a charm. I'll keep that in mind.
After my run I did a set of weights. It's surprisingly difficult to do some of the training at the slow pace (2 seconds up, 2 seconds down) that the machines require. I know it could be worse, but man do I feel it.
I like it though. I like to feel strong. I will be grateful for the outdoor experience when it comes time for good weather again... treadmill is not that interesting.
Also, I canceled my flights today... sad indeed. I (idiot) double booked myself for the weekends of the two 12k runs that I scheduled in May and had to knock them off of my schedule. Oddly, though that has been stressful and came with all sorts of stressful ramifications, I am taking the hit fairly well. At least I can say that I've changed in that way. My brain is also getting healthier. I've been doing lots of training in that area, for sure.
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Running in the peda... wha?
My intention was to take a belly dancing class at 6:30 tonight and thus effectively get in cardio and ab workout... however, I was kept at my new job until 6:30 and didn't make it to the gym until just before 7:30... so I hopped on the bike for some intervals.
Ouch.
Seated flat to recover followed by standing flat (at 80-100rpm, which is... HARD), standing climb (at 60-80rpm, which is also HARD) or, and this may be my new favorite pain, something called running in the pedals. Um. Oh my god. So, with the first two, you lean over the handlebars and "climb" with the bike. Standing flat is hard because it's fast, but you still have the forward momentum idea. Now this new running in the pedals thing is slightly bogus. You stand, but keep your center of gravity over the pedals. For three minutes. Did I mention each of these is for three minutes? Yeah.
Good stuff though, 35 minutes in the saddle. Felt great. Go me!
Ouch.
Seated flat to recover followed by standing flat (at 80-100rpm, which is... HARD), standing climb (at 60-80rpm, which is also HARD) or, and this may be my new favorite pain, something called running in the pedals. Um. Oh my god. So, with the first two, you lean over the handlebars and "climb" with the bike. Standing flat is hard because it's fast, but you still have the forward momentum idea. Now this new running in the pedals thing is slightly bogus. You stand, but keep your center of gravity over the pedals. For three minutes. Did I mention each of these is for three minutes? Yeah.
Good stuff though, 35 minutes in the saddle. Felt great. Go me!
Monday, March 7, 2011
Alright, self...
Well, I didn't end up biking. Or running, for that matter. I guess today was my "off day". Tomorrow, belly dancing class (weird...), Wednesday a run/weights, Thursday bike, Friday run, Saturday LONG bike (I've gotta get one in!), Sunday run/weights. This is my plan. I have to stick to it. Next week is race week.
Sunday, March 6, 2011
Stretch out and Swim
Hopped in the pool around 9am today. Swam 100m warm up then did a mini-pyramid. Freestyle 400, 4x100, 200, 2x100. Cool down 50m. Felt good to stretch my arms and core muscles. Unfortunately, my legs are still pretty sore, especially my hamstrings. Strength exercises yesterday stuck it to me. The feeling is one of a hard workout, not of injury. Looking forward to the strong muscles as I continue to train. Want to do a long bike tomorrow morning. Wish me luck. :)
Saturday, March 5, 2011
Core Training
Took my first class at the Y today. Core Training. Good instructor, lots of others in the class, only 30 minutes of torture. ;)
The class had a good tempo to it, the warm up (which I preceded with a ten minute run) was brisk and the ab workouts were ... well, hard. Which is also good. Instructor did a good job of giving alternate moves for those of us who aren't as strong.
After my core class I went down the hall and did my other weights/strength training. A lap around the machines and 2,280 lbs later, I'm feeling just tired enough to know it worked.
Perhaps a swim later.
The class had a good tempo to it, the warm up (which I preceded with a ten minute run) was brisk and the ab workouts were ... well, hard. Which is also good. Instructor did a good job of giving alternate moves for those of us who aren't as strong.
After my core class I went down the hall and did my other weights/strength training. A lap around the machines and 2,280 lbs later, I'm feeling just tired enough to know it worked.
Perhaps a swim later.
Wednesday, March 2, 2011
Interval Running
Ran for half an hour today. Three miles. Started with a five minute warm up (around 11'15") and then did 10 sets of 60s on, 60s off alternating between 7'15" and 10'45"-11'. Cool down at the end. Felt great to do the intervals, I like them. They keep me working hard, but the bite-sized feature allows me to really go for it.
I did get some advice about my interval length, though. Apparently, 60s recovery is too long. You want your body to recover just enough, but not fully. So, instead of doing 60s/60s, I should try for 30s/30s, and up the bill to 40s/30s and 45s/30s. This will achieve better results, I'm told.
Today was rough on my asthma. I haven't really had trouble with it lately, but today I was in a troubling place. I tried to just focus internally while the workout was taking place, accounting for the fact that I need to know how to work around it if I have an attack during a race (which, unfortunately, is very likely). Afterward, though, I felt a bit of sadness for the fact that I live alone. Hiking up my stairs was difficult. And I know that in the past, my roommate would be there to help me. Knowing I was alone was a scary feeling.
My inhaler is in my gym bag now. There it will stay, unless it needs to come on an outdoor run.
I did get some advice about my interval length, though. Apparently, 60s recovery is too long. You want your body to recover just enough, but not fully. So, instead of doing 60s/60s, I should try for 30s/30s, and up the bill to 40s/30s and 45s/30s. This will achieve better results, I'm told.
Today was rough on my asthma. I haven't really had trouble with it lately, but today I was in a troubling place. I tried to just focus internally while the workout was taking place, accounting for the fact that I need to know how to work around it if I have an attack during a race (which, unfortunately, is very likely). Afterward, though, I felt a bit of sadness for the fact that I live alone. Hiking up my stairs was difficult. And I know that in the past, my roommate would be there to help me. Knowing I was alone was a scary feeling.
My inhaler is in my gym bag now. There it will stay, unless it needs to come on an outdoor run.
Tuesday, March 1, 2011
New Machines
Today I went to an appointment with one of the fitness trainers at the Y. Her name is Erica and she's a marathon runner and triathlete, which will fare well for my fitness goals. We sat down together and filled out some paperwork, including short and long term goals and hashed out my asthma difficulties and emotional brick walls. One long term goal I have is to strengthen my core, so she suggested I take mat pilates and core training classes at the Y. I am supposed to log at least an hour of cardio and she wants my "long distance" cardio to be on the bike. She's looking into the feasibility of doing some practice swims in the Hudson to prep for the Olympic Tri I'm doing in September. Would be good to get some open water time.
She set me up on the machines in their office. All of the weight machines are linked to the main computer system, so when you log in it can tell you what you're supposed to set the seat & weights at and the computer guides you through the workout so that you don't go too fast and achieve full range of motion. Makes the workout harder, but also more effective.
One of my short term goals is to put myself on my own calendar. Learning how to budget time for me and stick to it has always been very difficult, especially when I don't have anyone else to hold me accountable. I have to do weights at least twice a week. That, along with the classes and my cardio should mean that I have plenty to do throughout the week. Erica told me to put my workouts into my calendar. And to look up a beginner triathlon training schedule. Here goes.
She set me up on the machines in their office. All of the weight machines are linked to the main computer system, so when you log in it can tell you what you're supposed to set the seat & weights at and the computer guides you through the workout so that you don't go too fast and achieve full range of motion. Makes the workout harder, but also more effective.
One of my short term goals is to put myself on my own calendar. Learning how to budget time for me and stick to it has always been very difficult, especially when I don't have anyone else to hold me accountable. I have to do weights at least twice a week. That, along with the classes and my cardio should mean that I have plenty to do throughout the week. Erica told me to put my workouts into my calendar. And to look up a beginner triathlon training schedule. Here goes.
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