Tuesday, July 29, 2008
Sunday, July 27, 2008
Week 7: 7/28-8/2
Monday
21 laps, 40 minutes
Today I needed a mental boost. After swimming 9 laps only 2 laps at a time, I was wondering how I was going to make it through the race, so I thought I would give it a go and just do 10 laps as continuously as possible... and I did it! My open turn is sloppy since I'm still taking time to sputter and snort before pushing of... but I did it! Today I also got to share half the pool with 4 other swimmers, so I got some practise navigating better and compensating for other people's waves. I also managed to figure out something on the swallowing/coughing/gulping front. Probably not much happened in terms of technical proficiency today, but it was thrilling to be in the groove and just go, go, go. In all the excitement, the workout did stretch to 40 minutes -10 minutes longer than planned - but I'll just swap it with my Thursday swim which was supposed to be 40 minutes.
Tuesday
45 minute bike
Rain and wind, a slog.
Wednesday
30 minute run
That was supposed to be a 25 minute run, but I apparently lose my ability to read an analog watch when oxygen deprived. My pace feels much quicker and more natural now, although 30 minutes was pushing my stamina limits.
Thursday
17 laps, 30 minutes
Started with one warm-up lap, then a set of 10 laps in 14 minutes, then another set of 5 laps, then one lap counting strokes. Tired today after being up until 1:30 last night (insomnia). Hope I can wind down eventually. Tomorrow: the big brick!
Friday
25 minutes stationary bike
Due to travel didn't have an opportunity to run or brick... substituted bike instead.
Saturday
Brick 45/15
My first brick and I had a chance to do it with my mom :) I was a little concerned about the hills, but using my mom's bike (lots of gears) it was okay. We went about 8 miles across town to the trail then ran down military hill and back up.
21 laps, 40 minutes
Today I needed a mental boost. After swimming 9 laps only 2 laps at a time, I was wondering how I was going to make it through the race, so I thought I would give it a go and just do 10 laps as continuously as possible... and I did it! My open turn is sloppy since I'm still taking time to sputter and snort before pushing of... but I did it! Today I also got to share half the pool with 4 other swimmers, so I got some practise navigating better and compensating for other people's waves. I also managed to figure out something on the swallowing/coughing/gulping front. Probably not much happened in terms of technical proficiency today, but it was thrilling to be in the groove and just go, go, go. In all the excitement, the workout did stretch to 40 minutes -10 minutes longer than planned - but I'll just swap it with my Thursday swim which was supposed to be 40 minutes.
Tuesday
45 minute bike
Rain and wind, a slog.
Wednesday
30 minute run
That was supposed to be a 25 minute run, but I apparently lose my ability to read an analog watch when oxygen deprived. My pace feels much quicker and more natural now, although 30 minutes was pushing my stamina limits.
Thursday
17 laps, 30 minutes
Started with one warm-up lap, then a set of 10 laps in 14 minutes, then another set of 5 laps, then one lap counting strokes. Tired today after being up until 1:30 last night (insomnia). Hope I can wind down eventually. Tomorrow: the big brick!
Friday
25 minutes stationary bike
Due to travel didn't have an opportunity to run or brick... substituted bike instead.
Saturday
Brick 45/15
My first brick and I had a chance to do it with my mom :) I was a little concerned about the hills, but using my mom's bike (lots of gears) it was okay. We went about 8 miles across town to the trail then ran down military hill and back up.
Base 2
Well, week 6 marked the first real week of my base 2 training phase. I wasn't sure I was ready, but I hope my survival means that will be able to handle week 7... which is only five minutes more of training than week 6 BUT includes my first brick and my first 40 minute swim.
Ah, and the swim fins - I thought I'd mention that I got these when I was panicking about being a "sinker." The first time I used them I was surprised by how heavy they felt, although it took many fewer kicks to cross the pool. After that, I wasn't so interested. They may yet come in handy when I am more proficient at my floating exercises and want to focus in on my arm movement drills. Right now though I'm going to let them sit and focus on actual swimming. My body position problem is slowly fixing itself with practise and I don't want to invest the time to relearn it with giant fins on my feet.
Tuesday, July 22, 2008
Week 6: 7/21-7/25
Monday
15 laps. About 30 minutes.
I was concerned about swimming today because on my rest day (yesterday) my shoulder and my right ankle were very sore. I think the shoulder was because I was stroking really hard with my right hand to get my face out of the water to breath when I was swimming. The ankle had me a bit baffled. However, swimming went fine. I had a few minutes of bliss even... once again, if I keep my kick inside my "shadow" and keep my head down I can sometimes find a spot where swimming feels effortless. It almost makes me sleepy actually. I think I managed to do 4 laps in a row.
On another note, I'm finding that I can do my training, but I can't do much more. Saturday I went to open swim with Mr. M and just did a little bit of crawl, but after the swim and bike earlier in the week, just that little bit more wiped me out.
Tuesday
41 minute bike ride. I thought it was supposed to be 40 minutes and we went a little over... this morning I saw I was looking at the wrong training week. I don't think there is any way to make my obsession with getting my training minutes correct cute, so let's just move on... arg the missing four minutes make me crazy...
Wednesday
25 minute beach run. Wow, 25 minutes seems shorter when running with a partner.
Thursday
17 laps, about 30 min
As I started swimming I was feeling quite claustrophobic. Finally realized that a previously unnoticed post-nasal drip was making breathing difficult. *Fair warning this is gross* As I swam my mouth was filling up with phlegm... which I couldn't figure out how to get rid of so I could breathe. Ultimately ended up swimming no more than two laps at a time, mostly single laps, and several times had to stop and stand up in the middle of the pool to catch my breath.
That problem aside, I also found that I felt fastest and most smooth when I - kept my head down, kicked "small" but hard and fast, and used core body rotation. This resulted in a body position where I felt buoyed by my lungs, my hips felt light and I was no longer pulling so much with my arms. I also felt taller. I need to be careful because my right shoulder continues to be not quite right. It is not painful, but repeated stress is going to damage something. So, note to self, it's not the stroke that moves one, it's the rotation...
Friday
61 minute bike
Feels long and tires me, but not painful.
Saturday
25 min run
Ended up running as the tide was coming in which meant I got quite a workout. Between the water and the whole day of horse riders tearing up the beach there was basically no hard pack to run on. But I finished my week. Yeah!
15 laps. About 30 minutes.
I was concerned about swimming today because on my rest day (yesterday) my shoulder and my right ankle were very sore. I think the shoulder was because I was stroking really hard with my right hand to get my face out of the water to breath when I was swimming. The ankle had me a bit baffled. However, swimming went fine. I had a few minutes of bliss even... once again, if I keep my kick inside my "shadow" and keep my head down I can sometimes find a spot where swimming feels effortless. It almost makes me sleepy actually. I think I managed to do 4 laps in a row.
On another note, I'm finding that I can do my training, but I can't do much more. Saturday I went to open swim with Mr. M and just did a little bit of crawl, but after the swim and bike earlier in the week, just that little bit more wiped me out.
Tuesday
41 minute bike ride. I thought it was supposed to be 40 minutes and we went a little over... this morning I saw I was looking at the wrong training week. I don't think there is any way to make my obsession with getting my training minutes correct cute, so let's just move on... arg the missing four minutes make me crazy...
Wednesday
25 minute beach run. Wow, 25 minutes seems shorter when running with a partner.
Thursday
17 laps, about 30 min
As I started swimming I was feeling quite claustrophobic. Finally realized that a previously unnoticed post-nasal drip was making breathing difficult. *Fair warning this is gross* As I swam my mouth was filling up with phlegm... which I couldn't figure out how to get rid of so I could breathe. Ultimately ended up swimming no more than two laps at a time, mostly single laps, and several times had to stop and stand up in the middle of the pool to catch my breath.
That problem aside, I also found that I felt fastest and most smooth when I - kept my head down, kicked "small" but hard and fast, and used core body rotation. This resulted in a body position where I felt buoyed by my lungs, my hips felt light and I was no longer pulling so much with my arms. I also felt taller. I need to be careful because my right shoulder continues to be not quite right. It is not painful, but repeated stress is going to damage something. So, note to self, it's not the stroke that moves one, it's the rotation...
Friday
61 minute bike
Feels long and tires me, but not painful.
Saturday
25 min run
Ended up running as the tide was coming in which meant I got quite a workout. Between the water and the whole day of horse riders tearing up the beach there was basically no hard pack to run on. But I finished my week. Yeah!
Thursday, July 17, 2008
Week 5: 7/14-7/19
Monday
Felt weak and yucky. No exercise.
Tuesday
A just for fun swim in the lake and a little walk.
Wednesday
40 min on exercise bike. Moderate intervals. Heart rate in the low 130's.
Thursday
20 min run. Feeling human again.
Friday
24 lengths in the pool. Watched the time and that was about 25 minutes. Still a little behind building my swim time, but making progress. Today I was able to do 4 lengths without a prolonged breathing break. Even managed 6 lengths once I think. The pool was very quiet today and by the end I had the entire pool to myself to try my floating exercises. I was able to do 4 lengths floating on my back and side. I'm not getting my hand out of the water (more like from shoulder to forearm). Now when I float don't feel that I am in danger of sinking, but I do find that water washes over my face and up my nose as I try to adjust myself to get my hand out of the water. It is much easier without the waves from other swimmers though. I also need to work on my turns...
Saturday
66 minute bike. Strong wind made for a challenging ride. It felt long...
Felt weak and yucky. No exercise.
Tuesday
A just for fun swim in the lake and a little walk.
Wednesday
40 min on exercise bike. Moderate intervals. Heart rate in the low 130's.
Thursday
20 min run. Feeling human again.
Friday
24 lengths in the pool. Watched the time and that was about 25 minutes. Still a little behind building my swim time, but making progress. Today I was able to do 4 lengths without a prolonged breathing break. Even managed 6 lengths once I think. The pool was very quiet today and by the end I had the entire pool to myself to try my floating exercises. I was able to do 4 lengths floating on my back and side. I'm not getting my hand out of the water (more like from shoulder to forearm). Now when I float don't feel that I am in danger of sinking, but I do find that water washes over my face and up my nose as I try to adjust myself to get my hand out of the water. It is much easier without the waves from other swimmers though. I also need to work on my turns...
Saturday
66 minute bike. Strong wind made for a challenging ride. It felt long...
Wednesday, July 9, 2008
Week 4 (again): 7/7-7/12
I have time to redo week 4 of my training schedule and it seems like a good idea since vacation scrambled things before. Here we go... again...
Monday
AM: swim - 20 lengths
I didn't swim the lengths consecutively, I followed my resolution to take my time to think about my process, rather than struggle. Some laps I did an open turn, but most I stopped and caught my breath. As I swam I thought about: swimming effortlessly, rotating to air instead of raising my head, swimming "downhill," gliding, and core body rotation. In retrospect I need to pick one or two things per session and really nail them down, but it is interesting to see how much a new mental frame for an activity can change how you physically perform it.
Also had time to continue working on lesson one of total immersion. Still can't get more than 7-8 yards, but was able to start trying to rotate my left shoulder out of the water. The different position should help develop a more refined kick as gravity no longer encourages so much bending at the knee. Over all, feeling much more supported and relaxed in the water. I actually didn't want to quit my swim workout today!
PM: bike, 40 minutes
My plan was actually not to do anything more today. However Mr. M really wanted to bike with me and I hate to pass up a chance like that. So off we went into the evening sunshine. I was doing OK until my bike seat came loose and wouldn't maintain its horizontal position anymore... so the ride home was basically all standing up on the pedals. Hello blistered hands and tired legs... endurance must be improving though, I was more frustrated to have my recreational bike with Mr. M interrupted than I was in actual physical pain.
Tuesday
I earned myself an extra rest day and I'm taking it. Very, very tired... but not as sore as might have been predicted.
Wednesday
Walked to the post office today (20 minute walk). RD.
Thursday
28 lengths
Did lengths in pairs today. At this point, more than 50 yards without a breather is difficult. Breakthrough - realized that kicking too much was what was tiring me most as I was swimming. As I focused more on keeping my head "down" and passing through the smallest hole in the water my hips really came up. I had to be careful not to really splash while kicking. The solution is probably to kick less at the knee and more at the hip. Fewer, more powerful kicks.
I counted strokes and was doing a lap in 18 strokes.
Also was able to do two lengths of the pool rotating a "dry shoulder" out of the pool, so the side position has really helped me with my kick. Balanced body position in the water is making floating basically effortless, but I worry about hitting the side of the pool (no warning flags or anything) so I also tried extending an arm above my head as I went. Yeah! I'm getting it!
Friday
Sick and traveling. Not sure if the cold was brought on by the intensity of my training this week or just the stress + travel. Yuck.
Saturday
Sick and traveling again.
Monday
AM: swim - 20 lengths
I didn't swim the lengths consecutively, I followed my resolution to take my time to think about my process, rather than struggle. Some laps I did an open turn, but most I stopped and caught my breath. As I swam I thought about: swimming effortlessly, rotating to air instead of raising my head, swimming "downhill," gliding, and core body rotation. In retrospect I need to pick one or two things per session and really nail them down, but it is interesting to see how much a new mental frame for an activity can change how you physically perform it.
Also had time to continue working on lesson one of total immersion. Still can't get more than 7-8 yards, but was able to start trying to rotate my left shoulder out of the water. The different position should help develop a more refined kick as gravity no longer encourages so much bending at the knee. Over all, feeling much more supported and relaxed in the water. I actually didn't want to quit my swim workout today!
PM: bike, 40 minutes
My plan was actually not to do anything more today. However Mr. M really wanted to bike with me and I hate to pass up a chance like that. So off we went into the evening sunshine. I was doing OK until my bike seat came loose and wouldn't maintain its horizontal position anymore... so the ride home was basically all standing up on the pedals. Hello blistered hands and tired legs... endurance must be improving though, I was more frustrated to have my recreational bike with Mr. M interrupted than I was in actual physical pain.
Tuesday
I earned myself an extra rest day and I'm taking it. Very, very tired... but not as sore as might have been predicted.
Wednesday
Walked to the post office today (20 minute walk). RD.
Thursday
28 lengths
Did lengths in pairs today. At this point, more than 50 yards without a breather is difficult. Breakthrough - realized that kicking too much was what was tiring me most as I was swimming. As I focused more on keeping my head "down" and passing through the smallest hole in the water my hips really came up. I had to be careful not to really splash while kicking. The solution is probably to kick less at the knee and more at the hip. Fewer, more powerful kicks.
I counted strokes and was doing a lap in 18 strokes.
Also was able to do two lengths of the pool rotating a "dry shoulder" out of the pool, so the side position has really helped me with my kick. Balanced body position in the water is making floating basically effortless, but I worry about hitting the side of the pool (no warning flags or anything) so I also tried extending an arm above my head as I went. Yeah! I'm getting it!
Friday
Sick and traveling. Not sure if the cold was brought on by the intensity of my training this week or just the stress + travel. Yuck.
Saturday
Sick and traveling again.
Wednesday, July 2, 2008
Week 4: 6/30-7/5
Monday
30 minutes in the pool
I was visiting a friend on Monday and the weather was very hot (90-100). Due to circumstances it wasn't easy to get a lot of time for training, however we were able to use a backyard pool for a little while. It wasn't really big enough to do laps, although I did practice some freestyle... focusing on effortlessness, alternate breathing, swimming "down hill." I am finding that the down hill swimming position completely changes what I can see while in the water. Suddenly all I can see is inside the pool and that makes me claustrophobic for some reason. I am going to work on that gradually till I can get used to it.
Also had some time to continue to practise floating on my back. At this point it is starting to feel much more relaxing. My hips and legs aren't sinking all the time. However, my kick is still not strong enough or refined enough to take me more than about 5-10 yards at a time.
Tuesday
No training - wait, does chasing a toddler count?
Wednesday
No training - okay, okay, I feel bad about slacking, but after all the travel I was just exhausted. I fell asleep during our 7 hour drive today, and took a 2 hour nap as soon as we got home.
Thursday
25 minute run
Could someone tell me how it is possible for a 25 minute run to be twice as long as a 20 minute run?
Friday
30 minutes on bike
Mr. M helped me correctly inflate my tires and I also adjusted the bicycle seat so that it is further back (just loosened it and slid it back on the rails on the bottom of the saddle). I'm not sure if it is all in my head, but the ride seemed much faster and more comfortable :)
Saturday
30 minutes walk/hike
We hiked out to the Cape D lighthouse and then later walked down to the grocery store from our house. Not intense training, but I hope to get back in the groove next week.
30 minutes in the pool
I was visiting a friend on Monday and the weather was very hot (90-100). Due to circumstances it wasn't easy to get a lot of time for training, however we were able to use a backyard pool for a little while. It wasn't really big enough to do laps, although I did practice some freestyle... focusing on effortlessness, alternate breathing, swimming "down hill." I am finding that the down hill swimming position completely changes what I can see while in the water. Suddenly all I can see is inside the pool and that makes me claustrophobic for some reason. I am going to work on that gradually till I can get used to it.
Also had some time to continue to practise floating on my back. At this point it is starting to feel much more relaxing. My hips and legs aren't sinking all the time. However, my kick is still not strong enough or refined enough to take me more than about 5-10 yards at a time.
Tuesday
No training - wait, does chasing a toddler count?
Wednesday
No training - okay, okay, I feel bad about slacking, but after all the travel I was just exhausted. I fell asleep during our 7 hour drive today, and took a 2 hour nap as soon as we got home.
Thursday
25 minute run
Could someone tell me how it is possible for a 25 minute run to be twice as long as a 20 minute run?
Friday
30 minutes on bike
Mr. M helped me correctly inflate my tires and I also adjusted the bicycle seat so that it is further back (just loosened it and slid it back on the rails on the bottom of the saddle). I'm not sure if it is all in my head, but the ride seemed much faster and more comfortable :)
Saturday
30 minutes walk/hike
We hiked out to the Cape D lighthouse and then later walked down to the grocery store from our house. Not intense training, but I hope to get back in the groove next week.
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