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Chronicles of a fish: the days of surf and turf
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Wednesday, January 28th, 2015
Run plan: 60 minutes hydro-treadie
What a gorgeous day today!!! But very, very, very cold!! So, I've no complaints that I did this at noon in my cozy tub of water with a nice view of the snowy and bright outdoors. (the snow was not falling, but rather laying about)
This was a good session - actually, probably the best aqua run to date. My usual wave current paces for running are 2:16 for very easy, 2:07 for easy, and 2:02 for putting out some effort. Well, I thought I had set the pace for 2:02, but I must've looked away from the clock too soon after putting down the remote because when I glanced at the clock about 15 minutes into the session, I understood why I was having to grind it out and was creating so much turbulence - I had accidentally set the pace for 1:57. Whew! But it was okay. There was good, solid effort on my part, and I really enjoyed the work. I think my technique is getting better and better, and the resistance of the water is really quite interesting.
Actual run: 60 minutes of serious wave action
Trainer
It was kitty love on the Black Cat after work. The first 30 minutes were spent easing into a good sweat and cadence, while the last 30 minutes were focused on maintaining an even effort at a respectable level. Legs felt really good. These 60 minutes felt really good. I am aware that there is little "structure" to both my swimming and cycling sessions right now (and I am aware my time in the saddle is horribly limited at the moment), but it's a balancing act for the next few months. Trade offs with priorities. And I am happy with things and the choices I have made.
Actual trainer: 60 minutes of sweating and spinning
It was time to hit the mat after the spin...to stretch, foam roll and do some much neglected core work. !!!0 -
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Thursday, January 29th, 2015
Run plan: 7 miles steady
Ugh.
Okay, here are my excuses for my complete lack of discipline and raging disobedience:
I did this on the pancake flat Greenway...there was no detectable wind...I had very effective music playing...I've gotten 2 really good nights of sleep in a row...history has proven my Garmin has an inaccuracy factor of 1.5%...I had my pink adizero boston boosts on...I tend to look better on paper than in reality...air has less resistance than water...this was only a 7 mile run.
Feel free to look away at this point....just scroll on down the page a bit if you've seen enough. For all others...
I'll be quick, like pulling off a Band-Aid...
I did this over lunch. The first mile felt good...the second mile felt better....was shocked at the speed of the third mile....was marginally horrified at the pace of the fourth mile....slowed it down for the fifth mile because what I was doing was ridiculous and so off script...had a battle in my mind and couldn't totally let go of the effort on the sixth mile and inadvertently sped up...was hanging on by a thread on the seventh mile with my I'll be damned attitude and unwillingness to let the Garmin show a pace of anything other than 6:xx.
And of course there always is the possibility the Garmin is totally wrong. Not sure I actually believe these paces...even as flat and runner-friendly as the Greenway is, I'm not totally buying this. Either way, this was way too fast, so my apologies to the author of the plan.
7:13, 7:07, 6:48, 6:39, 6:47, 6:43, 6:55
Actual run: 7.2 miles in 50:07:45 for an average pace of 6:58 min/mile
Trainer
Thursday night is usually swim night, but because I tend to feel that spinning on the bike does wonders for my legs after a hard run, I opted to hop on the Cat for an hour of recovery work. I'll hit the pool tomorrow.
Actual trainer: 60 minutes of recovery spinning
Hit the mat with one house cat in tow for stretching, foam rolling and core work. I've been noticing that I am making gains in the flexibility department - hoping this is a good thing for me and my Speed Concept. 0 -
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You are an amazing advert for the plan !
That's a cracking result for a session where you were not aiming to hit those paces. Still ...don't leave your race on the Greenway ( to the tune of "I left my heart in San Francisco")
Take those pace with a grain of salt! I'm still not a believer. But.....I know what you mean.
:)Kurt Godel wrote: »People will be asking you to do the run leg of a Tri relay team soon!
Swimmers don't do the run leg of a tri relay!!
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Sunday, February 1st, 2015
Super Bowl Sunday!!!!! And the Patriots are ahead as I type this.....
The Nationwide commercial where the girl thinks she is invisible was pretty funny. And who doesn't love those Budweiser ones with a cute puppy and gorgeous Clydesdales....? Oh, and the Fiat/Viagra commercial gave me a chuckle.
Run plan: 16 miles easy
Well, from the get-go, the legs were not impressed that I was asking them to run 16 miles today. :eek: Thank god I had promised to go easy from mile 1, because quite honestly, I didn't have anything but easy (read: slow) in me for this one. In my renewed quest to venture outside my comfy field and hit some honest hills, I did the Lake Arrowhead Loop with its ups and downs at varying degrees....and that means that the first half of this run is at a net elevation gain, while the second half of this run is at a corresponding net elevation loss.
Highlights of the run are: the weather was cold and cloudy...I took water with me, but no gels (didn't need them either!)...my favorite moment of the run was on mile 6 when an adorable border collie came rushing out to greet me and give me some love...there were times on this run that I started to fade, but I found if I just kept at it, my mojo came back...effort was quite steady throughout the entire run...and I was delighted to have some kick left in me for the final mile or two.
Paces as follows (on mile 14, I accidentally hit the lap button, thus goofing up the recorded lap):
9:31, 9:36, 9:22, 9:28, 9:29, 9:33, 9:39, 9:00
8:58, 8:52, 9:07, 9:09, 9:05, 6:41 (8:49), 8:55, 8:36, 2:10 (8:24)
Actual run: 16 miles in 2:27:20 for an average pace of 9:13 min/mile
Trainer
I put in a 30 minute leg spinner on the Black Cat immediately upon returning home from the run. And I was multi-tasking like a big girl by consuming my lunch while in the saddle.
Actual trainer: 30 minute lunchtime (literally!) spin
Swim
A pre-Super Bowl swim was a must. The wave current was set to 1:27/100 yards, and it was the perfect effort for me tonight. I know I am not getting in any spiffy sprints, nor any grow-hair-on-your-chest 400s or 800s...but just ask my arms 45 minutes into a swim of this sort, and they will tell you it's all about strength.
Actual swim: ~3,750 meters of swimmin' in a tank0 -
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rainbow kirby wrote: »Spoiler tags m'dear, some of us are recording the Superb Owl to watch it at a more friendly hour!
Oops! Apologies. Who's playing....in what Bowl....???? 0 -
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Kurt Godel wrote: »Just on that point- can you program it to do intervals? Say, 10*100 so it stops for 5 secs after each "100" has been swam?
Not that I am aware of - and I seriously doubt it. But that's easy enough to remedy - just wear your fancy pool watch and have it programmed however you want based on the pace you have the current set at. Easy peasy!!! 0 -
Tuesday, February 3rd, 2015
Run plan: 4 miles easy, am...7 miles easy, pm
I had a committment after work this evening, so I knew I'd only get these two runs done and nothing else today. And because I had to do the first run in the early morning hours, and because my body really hates to be jarred on the conventional treadmill at that time of day (is it even day at that ungodly hour??), I took the liberty and made the executive decision to do this in the tank instead. And wouldn't you know, I heard from the head cheese midmorning and without me saying a word about what I had done, he sort of gave me the green light to use my judgment about where to do these early easy runs - surf or turf. So the surf it was...for 45 minutes. I was workin' it.
The second run was done sneaky lunchtime style in the field. It was brutally cold, but thank god for the full sun!!! And my body and legs were tired on this one. I'm not sure if it's all the aqua running fatiguing me...or if I still have last Thursday/the weekend's sessions in me...or it could even be that I've not slept well the last 2 nights. ?? But fingers crossed the legs find some joy by noon tomorrow because they are hitting the track!!! :eek:
Actual runs: 45 minutes splashing in the tank, am....7 miles running around the field, pm0 -
Wednesday, February 4th, 2015
Run plan: 2 miles easy, 3 x 400 @5k, 1 mile @HMP, 3 x 400 @5k, 1 mile @HMP, 3 x 400 @5k, 2 miles easy - 1 min recovery between the 400s, 3 min recovery before and after 1 miles
I was sort of dreading this session all morning because I was so tired and honestly felt like this was going to be an epic fail. But come lunchtime, I tossed on my running gear, pulled the hair back, slipped into my pink boston boosts, and shelved the "oh, poor pitiful me" attitude. It was a day at the track, baby, and what a glorious, sunshiny (yet windy) day it was out there. Attitude adjustment, complete.
Briefly...
I honestly may have held back a pinch on the first set of 400s. I just didn't want to die an early death, but looking at these paces and reflecting back, I may have been deliberately too conservative.
The second set of 400s was probably the best - good, honest effort...and felt controlled.
I'm not sure if I fell asleep or what on the first 400 of the third set, but clearly something went awry. ?? So in my quest for redemption, I gave it all I had on the remaining two, only to be greeted by the worst wind of the day on the homestretch of each of them. Ugh. But, wind be damned, I reminded myself that the resistance of air is nothing compared to the resistance of running against a wave current....and my mantra on those two windblown homestretches became, "I run in water....I AM A TUB TROTTER!!!" And it worked.
The two 1 mile segments were fine. I'd say I started each of them off a bit fast and had to reel it back in over the second half, but they were dead even in the end.
If you look just at the 400 and 1 mile paces, they appear to be very similar, and not to plan - 5k vs. HMP. But if you take into consideration that I was running one full time around the track for the 400s, and understand that the track is actually longer than 400 meters....and then also keep in mind that the 1 mile paces were hotter per the Garmin than in reality (due to inherent inaccuracies and added oval track issues)...then I believe the difference in paces was closer to what was intended in the plan. Really!!!
Good session!
400s: 1:41, 1:40, 1:38
1 mile: 6:40
400s: 1:36, 1:35, 1:34
1 mile: 6:40
400s: 1:39, 1:34, 1:32
Actual run: 10 miles in 1:21:39 for an average pace of 8:10 min/mile
Trainer
60 minutes of kitty love to spin the legs out....followed by some stretching. I should have done some foam rolling, and I'm betting I'll be sorry I didn't tomorrow!
Actual trainer: 60 minutes of spinning0 -
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Saturday, February 7th, 2015
Run plan: 8 miles easy, am....10 miles @ MP, pm
I had intended on doing this first run in town street-style straight from morning work, but the running clothes I packed were based on a warmer weather prediction...and because I would have frozen my patootie off with what little I had to toss on (apparently the warmer weather wasn't to arrive until later in the day!), I headed home to fetch appropriate attire, and decided to do this in the field instead of on the streets of town. At that point it was just easier. So 12 times around the field with my boys from Foo Fighters, and the first run of the day was in the books.
Actual run, am: 8.4 easy miles in the frozen field
And.....2.5 hours later, I was back in running attire and heading down to the Greenway. Marathon pace? What is my marathon pace?? A bit of a sliding scale and guess work in that regard due to my Garmin making me look better than I am and the fact that the Greenway is flat. But I like running on the Greenway because it is not interrupted by annoying intersections, traffic lights, automobiles, trash cans, and sidewalk hoggers.
I felt pretty good for this entire run, and I had it in my head to stick to a pace of 7:20 min/mile (I thought that would be honest MP effort all things considered (Garmin and flat))....but with each passing mile, the pace inched up a smidge. I kept a check on my body, tried to be honest about effort, and stayed relaxed. I'd say the last three miles pinched a bit - I had probably entered the not-honest-about-marathon-pace-but-couldn't-turn-back-now zone. But not a horribly undisciplined (by Dory standards) run either.
7:22, 7:15, 7:19, 7:15, 7:13
7:13, 7:10, 7:10, 7:05, 7:00
Actual run, pm: 10 miles in 1:12:11 for an average pace of 7:13 min/mile
I had intended on getting in an hour of swimming this evening, but when I arrived back home from late work I decided I was just too tired. Normally I would have sucked it up and hopped in the tank, but knowing I am facing a transatlantic flight and will lose 5 hours in 4 days, I just couldn't justify it. So, instead, I'm lounging on the couch and will get to bed early! Yay! And tomorrow I must force myself to start packing. Boo! I absolutely friggin hate packing!0 -
Sunday, February 8th, 2015
Run plan: 13 miles easy
Probably the less said about this little run the better....but here goes....
Did this immediately after early morning work on the streets of town and up Dry Run Road towards Lake Arrowhead. It was a pretty chilly morning, just above freezing to start with, and my legs were nicely tired from yesterday's two runs. As they should've been.
First 3 miles were on Main Street in town. Kept things loosey goosey, and while the legs knew they had some solid miles in them, the fatigue was not preventing me from keeping a nice easy pace and enjoying the run.
9:18, 9:17, 9:06
The next 4 miles were up, up, up...and the up gets steeper with each passing mille. The highlight was on mile 6 when I got me some Border Collie love from my 4 legged, furry friend. The paces were slow, but honestly I was not bothered nor disappointed with the paces, all things considered.
9:26, 9:28, 9:43, 9:45
I started my 4 mile downhill...and kept things nice and easy....however, this is when the wheels started to come off. As I was nearing mile 9, I got the sharpest stitch in my right side. Ugh. Shades of last summer. Wtf?? I kept running, but slowed it down. No better. Started massaging my side as I ran. No better. Started deep breathing as I ran. Still no better. In the end, I had to stop at least a half dozen times to stretch and twist and arch. Finally, with 2 miles to go the pain started to subside....but by that point I was getting pretty low on energy. No gels with me, but I haven't been using gels on these long runs...however for whatever reason, I think I could've used a bit of an energy boost on this run today. But, I got it done....making 31 miles of running in about 24 hours. Never done that before!
9:20, 9:39, 9:47, 9:48, 9:39, 9:56
Actual run: 13.2 miles in 2:06:34 for an average pace of 9:35 min/mile
Trainer
Hopped on the Cat for 30 minutes of spinning as soon as I walked in the house. Then hit the mat for stretching and lots of painful foam rolling. !!!
Actual trainer: 30 minutes of post run spinning
Swim
And.....hit the tank this evening for 30 minutes at 1:27/100 yards. Felt good to be in the water, and I think my legs appreciated it too!
Actual swim: ~1,8800 -
tbh, you were probably due a tough day. Far from "not a day to remember", instead it was a day to tuck away and remember when things get tough in the latter miles of a race.
I am puzzled by this
Seriously ? Do you think the Garmin is faulty ?due to my Garmin making me look better than I am
... finally ...are you packed yet ? 0 -
tbh, you were probably due a tough day. Far from "not a day to remember", instead it was a day to tuck away and remember when things get tough in the latter miles of a race.
I am puzzled by this
Seriously ? Do you think the Garmin is faulty ?
... finally ...are you packed yet ?
No. Not faulty. Just generously inaccurate. History has shown mine to make me faster by about 1.5%.
Packed? Er....um....not yet. But I did dig out some cycling gear options for the day of mountain biking we'll be doing while I'm over there!
And thanks for your kind words of encouragement. That was one ugly run yesterday!0 -
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OH MY GOD....I LEAVE FOR IRELAND IN LESS THAN 48 HOURS!!!! :eek: (packing could be going better than it is)
Run plan: 4 miles on the hydro-treadie
45 minutes in the tank after work this evening....and shades of my stitch were brewing under the surface. ??? This is a bit reminiscent of last summer when I started to struggle some....so my hope is these next few days of reduced training will kick the stitch where the sun don't shine...because lord knows, 50k is a long way to run cursed with a sharp pain in my side. !!!! Heck, just sitting here on my couch and putting pressure on the area of the stitch is unearthing soreness just by touch. ??? Is that from my muscles tensing yesterday?? Ohgoodgrief! I really don't need this right now!
Actual run: 45 minutes of evening tub trotting0 -
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Shell to Run wrote: »Are you sure it is a stitch? Maybe a recurring injury?
Have a wonderful trip and wishing you all the very best in Donadea.
My gut is it's just a stitch and not an injury....and the residual soreness is from me trying to run thru the stitchy-sharp-knife-like-tensing-muscle pain.
Thanks for the well wishes! We'll be missing you!!! 0 -
My gut is it's just a stitch and not an injury....and the residual soreness is from me trying to run thru the stitchy-sharp-knife-like-tensing-muscle pain.
Thanks for the well wishes! We'll be missing you!!!
Running in cold weather can make stitches more likely. The suggestion is to warm up (ie get the breathing going) indoors. Also (and this is a personal observation so take it with as many grains of salt as appropriate) I would knock things on the head until the pain is gone otherwise tensing against the pain is likely to make it reoccur. Don't let this play with your head.0 -
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Running in cold weather can make stitches more likely. The suggestion is to warm up (ie get the breathing going) indoors. Also (and this is a personal observation so take it with as many grains of salt as appropriate) I would knock things on the head until the pain is gone otherwise tensing against the pain is likely to make it reoccur. Don't let this play with your head.
You are dead on in more ways than one. Thanks. 0
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