Sunday
45 min bike
Biked the race route and came in 15 min faster than expected. Woot! Had overestimated distance (should have translated from km... but didn't) and underestimated speed.... although I was laying it on. Also previewed the foot section of the race by car. Lots of hills. Yuck. But at least no surprises race day.
Monday
Rest day
Tuesday
29 minute swim (Laps:1,10,6)
I was so tired I felt like I had forgotten how to swim... I was running into the walls and trying to remember how to work my arms. Yuck.
Wednesday
49 minute bike
Still dead tired. Bike time went over because of headwind coming home.
Thursday (travel to race location)
Micro-brick: wanted to give the gear a last test and make sure the race tires were properly inflated so biked down to the bike shop and back then jogged one (1) block and back home.
Friday
rest
Saturday
Race! (yeah, I know Triathlons are usually on Sunday, but not this one.) Details about the big day are in a separate post ;)
Showing posts with label week. Show all posts
Showing posts with label week. Show all posts
Monday, September 1, 2008
Tuesday, August 26, 2008
Week 11: 8/25-8/30 (almost there)
Monday
36 min swim (26 laps)
Feeling okay. Super.slow.mo. though.
Tuesday
1 hour bike
Yup.
Wednesday
30 min run
Thursday
brick (61/19)
My first brick trying out the gear I will be wearing for the race. Started out by hopping in the shower to get wet and them mimicked T1 & T2. Things seem ready to go.
Friday
Unscheduled rest day - have pity on me we traveled from 9:00 am - 9:00 pm... and between waking and nine I did all the packing.
Saturday
44 min run
Did some hills. Oh, yeah.
36 min swim (26 laps)
Feeling okay. Super.slow.mo. though.
Tuesday
1 hour bike
Yup.
Wednesday
30 min run
Thursday
brick (61/19)
My first brick trying out the gear I will be wearing for the race. Started out by hopping in the shower to get wet and them mimicked T1 & T2. Things seem ready to go.
Friday
Unscheduled rest day - have pity on me we traveled from 9:00 am - 9:00 pm... and between waking and nine I did all the packing.
Saturday
44 min run
Did some hills. Oh, yeah.
Monday, August 18, 2008
Week 10: 8/18-8/23 (max time)
Monday
30 min swim, 21 laps
My kicking still feels quite awkward. If I keep my head "down" though and try to keep my kick in my body's shadow, I can feel very long and slick in the water... the feeling is just hard to hold with breathing, turning and navigating to think about.
Tuesday
1 hour bike
A heavy wind made this a shorter bike (distance wise) than normal. Feeling pretty slow.
Wednesday
22 run / 12 walk
This was supposed to be a 30 minute run but at 22 minutes I started lower GI cramps. Felt dreadful walking home, but was okay by the time I got there. Go figure.
Thursday
40 swim (26 laps, I think)
Did the first 10 in 15 minutes. Then another 15 in the rest of the time - lost count several times though, so who knows exactly. Overall this week feeling very tired and somewhat queasy. May have picked up a bug somewhere.
Friday
1 hour / 20 minute brick
Headwind kept the bike slow. First 10 minutes after transition the knees complain, but no major problems.
Saturday
40 minute beach run
Boring and not too pleasant, but do-able.
30 min swim, 21 laps
My kicking still feels quite awkward. If I keep my head "down" though and try to keep my kick in my body's shadow, I can feel very long and slick in the water... the feeling is just hard to hold with breathing, turning and navigating to think about.
Tuesday
1 hour bike
A heavy wind made this a shorter bike (distance wise) than normal. Feeling pretty slow.
Wednesday
22 run / 12 walk
This was supposed to be a 30 minute run but at 22 minutes I started lower GI cramps. Felt dreadful walking home, but was okay by the time I got there. Go figure.
Thursday
40 swim (26 laps, I think)
Did the first 10 in 15 minutes. Then another 15 in the rest of the time - lost count several times though, so who knows exactly. Overall this week feeling very tired and somewhat queasy. May have picked up a bug somewhere.
Friday
1 hour / 20 minute brick
Headwind kept the bike slow. First 10 minutes after transition the knees complain, but no major problems.
Saturday
40 minute beach run
Boring and not too pleasant, but do-able.
Wednesday, August 13, 2008
Week 9: 8/11-8/16
Monday
45 minute bike
Got home in the dark after a long day (driving/flying/doctor's office/driving). Too late for anything but the inside exercise bike. Set the resistance all the way up (for the first time) and did short intervals. Felt like a workout, although I know it's not quite the real thing.
Tuesday
30 minute run
Missed the tide and ran on the trail. For the first time had several side pains while running. Not sure if this is the trail, the timing, or just a body thing. About half-way they toned down, but never completely faded. Also noticed I am feeling the shins and right hip when running on the hard surface. Overall though felt strong, especially near the end of the run.
Wednesday
40 minute swim
Rather slow going today, got the outside lane which has the pool stairs preventing an easy turn at one end. Also was sharing with several people so had to keep an eye out while swimming and turning. The lack of lane markers keeps me on my toes. Overall did 24 laps (1 warm up, 9 laps, 13 laps, 1 cool down). I am noticing I feel my lower back when I swim longer distances... I think my kick needs refining... or maybe just need to develop more core body strength.
Thursday
55/20 brick
This is the first brick that kicked my butt. I did manage to finish, but my legs were jelly at the start of the bike and the start of the run. One good thing - I am finding that if I eat fruit (just fruit, no dairy, no bread) before exercising I avoid the acid reflux thing. When I got home I ate a bowl of cereal while cooking up some whole-wheat buttermilk blueberry pancakes. Hard to remember the last time food tasted so good!
Friday
30 min swim, 23 laps (warm up,9,13... I think)
Saturday
35 minute run
I can run that long if I run v e r y s l o w l y. After the long weak it was more full body fatigue than being out of breath.
45 minute bike
Got home in the dark after a long day (driving/flying/doctor's office/driving). Too late for anything but the inside exercise bike. Set the resistance all the way up (for the first time) and did short intervals. Felt like a workout, although I know it's not quite the real thing.
Tuesday
30 minute run
Missed the tide and ran on the trail. For the first time had several side pains while running. Not sure if this is the trail, the timing, or just a body thing. About half-way they toned down, but never completely faded. Also noticed I am feeling the shins and right hip when running on the hard surface. Overall though felt strong, especially near the end of the run.
Wednesday
40 minute swim
Rather slow going today, got the outside lane which has the pool stairs preventing an easy turn at one end. Also was sharing with several people so had to keep an eye out while swimming and turning. The lack of lane markers keeps me on my toes. Overall did 24 laps (1 warm up, 9 laps, 13 laps, 1 cool down). I am noticing I feel my lower back when I swim longer distances... I think my kick needs refining... or maybe just need to develop more core body strength.
Thursday
55/20 brick
This is the first brick that kicked my butt. I did manage to finish, but my legs were jelly at the start of the bike and the start of the run. One good thing - I am finding that if I eat fruit (just fruit, no dairy, no bread) before exercising I avoid the acid reflux thing. When I got home I ate a bowl of cereal while cooking up some whole-wheat buttermilk blueberry pancakes. Hard to remember the last time food tasted so good!
Friday
30 min swim, 23 laps (warm up,9,13... I think)
Saturday
35 minute run
I can run that long if I run v e r y s l o w l y. After the long weak it was more full body fatigue than being out of breath.
Monday, August 4, 2008
Week 8:4/8-9/8
Monday
30 minute swim
Hard to get up this morning, but felt good in the water. Did a warm up lap, 10 laps (15 minutes), then another 9 or so laps in 1's-2's-3's. As I focus on tucking my chin and kicking with my whole leg I felt very relaxed and smooth, I just have trouble focusing enough to do both at the same time.
Tuesday
40 minute bike
First time using my new cycling shorts. I must say that the padding does improve the ride.
Wednesday
20 minute run
A nice easy run in the morning sunshine on the Washington State University campus extension in Vancouver. After the sand, a paved trail feels fast.
Thursday
45/15 brick
Brick went fine, but did need to change into cooler clothes between the bike and run. I do need to do a run through with the clothing changes so I have it planned out for the race. Also need to remember to bike early to avoid the dog walkers and families with small children - I don't want to run anyone over on the trail.
Friday
30 minute swim
Once again, had the hardest time getting up, but a good time in the water. Did 22 laps - one warm up, 2 sets of 10 and a cool down. I think my first 10 were done in about 13 minutes.
Saturday
Unplanned rest day. RD.
30 minute swim
Hard to get up this morning, but felt good in the water. Did a warm up lap, 10 laps (15 minutes), then another 9 or so laps in 1's-2's-3's. As I focus on tucking my chin and kicking with my whole leg I felt very relaxed and smooth, I just have trouble focusing enough to do both at the same time.
Tuesday
40 minute bike
First time using my new cycling shorts. I must say that the padding does improve the ride.
Wednesday
20 minute run
A nice easy run in the morning sunshine on the Washington State University campus extension in Vancouver. After the sand, a paved trail feels fast.
Thursday
45/15 brick
Brick went fine, but did need to change into cooler clothes between the bike and run. I do need to do a run through with the clothing changes so I have it planned out for the race. Also need to remember to bike early to avoid the dog walkers and families with small children - I don't want to run anyone over on the trail.
Friday
30 minute swim
Once again, had the hardest time getting up, but a good time in the water. Did 22 laps - one warm up, 2 sets of 10 and a cool down. I think my first 10 were done in about 13 minutes.
Saturday
Unplanned rest day. RD.
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.
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 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.
Tuesday, June 10, 2008
Week 2: 6/9-6/14
Monday
I really, really wanted to keep up with my training schedule, but it wasn't meant to be today. There was a point where I took 4 ibuprofen within 20 minutes. Ouch.
Tuesday
Did one hour on my stationary bike at moderate intervals. I'm feeling stronger.
Part of the reason I stayed inside today was the weather: it is just miserable around here for June - temps in the 50's and constantly blowing rain. I might have been tempted to go out and play tough, but after the cramps yesterday I wanted to be close to home.
Wednesday
I ran for 20 minutes on the beach. It was a little bit painful (slightly achy hip and a little bit of a side stitch), but not bad considering how I felt on Monday.
Thursday
35 minutes biking on the trail.
Friday
20 minutes in the pool, attempting "lesson one" from the total immersion program. I used most of that time figuring out how to correctly position my head while floating on my back. Ultimately I found that for correct posture I didn't think of "being pulled from the top of my head" so much as feeling the entire length of my spine and slightly tucking my chin... I think in a lot of ways the total immersion book is vague about body posture for the drills, BUT the total immersion web sight has very helpful forum where experts are willing to trouble-shoot problems and answer questions. I found several entries there where spine posture was explored much more in-depth.
So maybe I won't turn out to be a "sinker" after all. Only time will tell!
Saturday
No training - car trip to Utah
I really, really wanted to keep up with my training schedule, but it wasn't meant to be today. There was a point where I took 4 ibuprofen within 20 minutes. Ouch.
Tuesday
Did one hour on my stationary bike at moderate intervals. I'm feeling stronger.
Part of the reason I stayed inside today was the weather: it is just miserable around here for June - temps in the 50's and constantly blowing rain. I might have been tempted to go out and play tough, but after the cramps yesterday I wanted to be close to home.
Wednesday
I ran for 20 minutes on the beach. It was a little bit painful (slightly achy hip and a little bit of a side stitch), but not bad considering how I felt on Monday.
Thursday
35 minutes biking on the trail.
Friday
20 minutes in the pool, attempting "lesson one" from the total immersion program. I used most of that time figuring out how to correctly position my head while floating on my back. Ultimately I found that for correct posture I didn't think of "being pulled from the top of my head" so much as feeling the entire length of my spine and slightly tucking my chin... I think in a lot of ways the total immersion book is vague about body posture for the drills, BUT the total immersion web sight has very helpful forum where experts are willing to trouble-shoot problems and answer questions. I found several entries there where spine posture was explored much more in-depth.
So maybe I won't turn out to be a "sinker" after all. Only time will tell!
Saturday
No training - car trip to Utah
Tuesday, June 3, 2008
Week 1: 6/2-6/7
Monday
Scheduled: 20 min run
Done: 19 min run on the beach (yeah!). Running was much easier on the hard pack sand than on the trail. I used gmap pedometer to figure out that I ran a little more than 1.5 miles. Yikes! I thought that I couldn't get any slower than my 11 minute miles from the good old days... I think I could have gone longer, but I'm following my book and working my way up slowly so my joints have time to acclimate.
Tuesday
Scheduled: 30 min bike
Done: 40 min on the exercises bike at moderate intensity intervals. I think I'm feeling tired from the run yesterday, but not sore like last time! I haven't gotten out on my "real" bike yet because I haven't had a chance to buy a new saddle for it yet.
Wednesday
Scheduled: 20 min swim
Done: (the summary) 20 min beach run, approx 10 min miles
(The whole story) Well I've been waiting for my swim cap and goggles to come. It has been forever since I've been swimming and I certainly wasn't going to get anywhere without the goggles. They came today, but too late for morning lap swim.... so instead I did another 20 minute run on the beach. I know that isn't optimal in terms of recovery, but hey, you gotta start somewhere. Today I also decided to open it up a little. I've been holding back because in my mind exercise=a strong feeling of imminent suffocation. Now I'm learning that I want to train under my max oxygen use most of the time (imagine that!). So I've been aiming for a very sustainable pace. I think today I struck a good balance between aerobic intensity and my natural stride rhythm. I was moving faster and looser but still able to keep it up.
Thursday
Unscheduled rest day. Well, my training book said to listen to one's body... and my body was clearly stating that unless I had a nap I was probably unsafe to drive. So yes... therapeutic napping... all part of my triathlon strategy...
Friday
15 minutes in the pool. That includes the panting while clinging to the side, the pathetic side stroke... the attempt at backstroke and three lengths of freestyle (which, if the claim to an "Olympic sized" swimming pool is correct would be 150 meters). Oh, boy do I have a long way to go when it comes to swimming. The good news is that all my new gear - silicone ear plugs, goggles, swimming cap - worked great and allowed me to focus much better. My new book Total Immersion also arrived today. My plan is to use the evening free swims at the local pool to start with the floating drills and then work my way up to actual swimming. Clearly I have nothing to lose by trying to improve my technique.
Saturday
30 minute bike ride
Scheduled: 20 min run
Done: 19 min run on the beach (yeah!). Running was much easier on the hard pack sand than on the trail. I used gmap pedometer to figure out that I ran a little more than 1.5 miles. Yikes! I thought that I couldn't get any slower than my 11 minute miles from the good old days... I think I could have gone longer, but I'm following my book and working my way up slowly so my joints have time to acclimate.
Tuesday
Scheduled: 30 min bike
Done: 40 min on the exercises bike at moderate intensity intervals. I think I'm feeling tired from the run yesterday, but not sore like last time! I haven't gotten out on my "real" bike yet because I haven't had a chance to buy a new saddle for it yet.
Wednesday
Scheduled: 20 min swim
Done: (the summary) 20 min beach run, approx 10 min miles
(The whole story) Well I've been waiting for my swim cap and goggles to come. It has been forever since I've been swimming and I certainly wasn't going to get anywhere without the goggles. They came today, but too late for morning lap swim.... so instead I did another 20 minute run on the beach. I know that isn't optimal in terms of recovery, but hey, you gotta start somewhere. Today I also decided to open it up a little. I've been holding back because in my mind exercise=a strong feeling of imminent suffocation. Now I'm learning that I want to train under my max oxygen use most of the time (imagine that!). So I've been aiming for a very sustainable pace. I think today I struck a good balance between aerobic intensity and my natural stride rhythm. I was moving faster and looser but still able to keep it up.
Thursday
Unscheduled rest day. Well, my training book said to listen to one's body... and my body was clearly stating that unless I had a nap I was probably unsafe to drive. So yes... therapeutic napping... all part of my triathlon strategy...
Friday
15 minutes in the pool. That includes the panting while clinging to the side, the pathetic side stroke... the attempt at backstroke and three lengths of freestyle (which, if the claim to an "Olympic sized" swimming pool is correct would be 150 meters). Oh, boy do I have a long way to go when it comes to swimming. The good news is that all my new gear - silicone ear plugs, goggles, swimming cap - worked great and allowed me to focus much better. My new book Total Immersion also arrived today. My plan is to use the evening free swims at the local pool to start with the floating drills and then work my way up to actual swimming. Clearly I have nothing to lose by trying to improve my technique.
Saturday
30 minute bike ride
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