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Chronicles of a fish: the days of surf and turf
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Swim Session
Air temp: 63 degrees Fahrenheit
Water temp: 84 degrees Fahrenheit
Wind: blowing
Sun: nowhere to be found
Clouds: wallpapering the sky
Headed out to the pool wrapped tightly in a nice big towel and slithered into the warm water with a pre-determined plan in my head that I had calculated out just minutes before. The bones of the plan was a warmup, an ascending pyramid, a pull/kick set, a descending pyramid, and cool down. I altered the original configuration of the pull/kick set, but I think my change improved the quality of this session.
The warmup was a steady 800 free that I did slightly faster/stronger than my longer warmups, and it set the tone for my ascending pyramid which was also fast and meant the body was high in the water, the kick was hard, and the arm turnover was quick. Felt good to be high in the water. My pull/kick set was equally as spiffy in that I did 10 sets of 120 yards hard pull, 80 yards kick with no recovery between transitions as I used the kick as my pull recovery, and my pull as my kick recovery. The descending pyramid wasn't as fast as my ascending pyramid due to the arms being tired, but I slogged through it, and then finished with a cool down mix of backstroke, breast stroke and freestyle.
6,000 yards as follows:
800 free
80/160/240/320/400 free
10 x (120 pull, 80 kick)
400/320/240/160/80 free
800 mix of back, breast, free
Stanley Cup Report: Caps and Rangers tied 1-1 in this game, and tied 2-2 in this series. Rangers are outplaying us in this game, but it's just a matter of who scores the most goals, not who has the best stats. We're on a power play now....so here's hoping!!!!!!
SCORE!!!!!! Caps up 2-1! Woo hoo!!!!!0 -
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Trainer-Treadmill Duel
Tonight was supposed to be a run-then-swim night, but the rain dictated the decision to move my session indoors altering it to a trainer-treadmill decreasing distance, increasing effort duel. Loved this session. Loveloveloved this session. It was approximately two hours of high effort and crazy sweating, but the thing that really worked for me is that it was small, manageable bites of intensity and alternating transitions instead of large chunks of repetition. High quality for me tonight.
5 miles trainer
2.5 miles treadmill at 10 min/mile
4 miles trainer
2 miles treadmill at 9:14 min/mile
3 miles trainer
1.5 miles treadmill at 8:34 min/mile
2 miles trainer
1 mile treadmill at 8:00 min/mile
1 mile trainer
Totals: 15 miles trainer, 7 miles treadmill
Tomorrow will need to be a big swim session. 0 -
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BRICK
Proper Road Ride
Gorgeous day here, and with the threat of rain tomorrow, hubby and I decided to hit the road today to get some pavement under my tires. Off went hubby on his bike to make his way up the mountain where I met him in my car with my bike in the back 45 minutes later. (Hubby is training for a 105 mile ride in August with some insane elevations - over 8700 feet of climbing, and at 90+ miles into the ride there's a 23% incline on top of a mountain. :eek:)
Skyline Drive is a great place to ride a bike - scenic views, low vehicle speed limit, lots of wildlife, and everyone's got a smile on their face. We saw quite a few other cyclists, and they all give the nod or the wave to you as you pass. I felt like I was in the club.
This was my second road ride this year, the first one being two weeks ago, and I was so much more comfortable on my bike this time around. Hubby didn't have to shout gears at me, my knuckles weren't quite as white, and I even came out of the saddle on a few hills for some quad burning power. I glanced at my speedometer a few times, and I saw anywhere from a suffering 10mph to a speedy (for me) 24mph. I still suck on the bike, but I definitely saw improvement today.
Per Garmin:
21.4 miles, 1:14:50, average speed 17.1mph, top speed 26.1mph
Field Run
Came home and made a quick change into running gear to trot around the field for a nice relaxing run. Nothing too spectacular to report about this run - kept it relaxed, practiced leaning into the downhills, tried to make a decision if I will keep training in my field when I start my next official marathon training in June or go back to the very public greenway and town streets, debated about how much harder and slower my field is than the greenway and streets which is nice from a training perspective to a degree, but did not decide anything in the end other than that my music choice for today's trot was spot on.
6.17 miles in 52:51.41 for an average pace of 8:33 min/mile.
I will probably go for a short swim this evening to complete a trifecta for today. Caps play in game 7 of this series with the Rangers tonight, so the swim will need to be done and dusted by 7:30 when the puck drops and the bottle is uncorked! 0 -
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griffin100 wrote: »You need to start posting your bike distances and speeds in kms, can get my head around miles and mph on the bike Okay...I'll play....
Bike miles in kilometers:
34.44 kilometers in 1:14:50 for an average speed of 27.52 kph with a top speed of 42 kph.
The numbers are bigger, but I still suck.
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SWIMrunSWIMrunSWIM
In my never ending quest to keep things un-boring for me while I train (not having a club or training partner can kind of make it tough sometimes), I decided to mix up my goal distances today in a series of segments - alternating swim, run, swim, run, swim. Not only did I think this would keep me entertained, but I also thought it would make it easier on me. And boy was I wrong. This was ugly and hard and nauseating and humbling....in part (I'm thinking..) because I did quite a bit yesterday (about three hours training), it was hot and sunny today, the Caps lost last night and are now eliminated, and my tummy has been protesting ever since 2/3 through my first run.
But I suffered through and got it done.
Brief synopsis:
First swim was steady and felt good. 2k straight swim to loosen up the body and prepare for the run.
First run started out a little slow, but by mile 3 I was humming along, and by mile 4 I was flying and busting a few moves to Lady Marmalade.. Mile 5 was okay, but I was starting to feel a little low on gas and my stomach started cramping - which it does sometimes when I run in the heat. Mile 6 was just about finishing this segment up and getting inside to take on some energy in the form of a chocolate brownie Cliff bar.
Next swim was much slower than the first, so I decided to concentrate on form and getting everything out of my pull. Another 2k straight swim.
Took on 3 Cliff shot bloks then headed out for 4 more miles at a slower pace than the first set. Had to stop for a break at just over 2 miles due to more tummy issues, but finished the run in relatively good form.
Last swim was another slow 2k, so it was all about form once again. I did take several random breaks, but got the job done. Ugh!
2,000 yard swim
6.21 mile run in 53:18.78 for an average pace of 8:35 min/mile
2,000 yard swim
4.11 mile run in 36:58.06 for an average pace of 9:00 min/mile
2,000 yard swim
Tummy is still not right, and I'm hoping it's not a bug of some sort.
:( 0 -
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shotgunmcos wrote: »Christ 10 miles of running and circa 6k swimming put down in that fashion... super stuff! My calves would have buckled me with cramp on the second swim :eek: Nice practice for something like this
Does your OH think you are mad or has this sort of behaviour always been par for the course?!
Hope the tummy feels better..
Tummy is better....mad behaviour is pretty much normal when it comes to certain things for me, like all things competitive.....and that race actually looks pretty interesting....;)You will have a ready made partner in Griffin100 for it as well he is mad to nab someone to do that racegriffin100 wrote: »Ah yes, but Dory can swim faster than I can run
Then we'll need to get you doing some interval training to get your race speed up!! 0 -
Tour Of California Trainer Session
Started out this session watching Sports Center and the terrible news that my beloved Caps' coach has decided that the love for his family in Ottawa is stronger than his love for his team in Washngton. And it was during these first few miles I struggled on the bike - wondered if I could get the speed up over 14 mph as my legs and body just wanted to quit. Then something happened......
I turned the channel over to the coverage of the Tour of California, and I found myself cycling along with these international studs on two wheels. I didn't even realize I had picked up my pace until I looked down at the speedometer and it read 19 mph. Wow. My cadence had sped up and my legs were moving in unison with theirs and I found myself caught up in the excitement and intensity of the competition. Then I noticed the fellas had 15 miles to go in the race....I had 12 miles left in my session. We were even at 10 miles to go.....then the boys passed me, and soon they had 4 miles to my 7. There was a lone breakout with 2 miles left, and I was pedaling furiously at 20+ mph to keep him company, but alas, the peloton reeled him (us) back in. However, as soon as Peter Sagan burst from the pack, I burst with him and we gave it our final kick to cross the finish line with a simultaneous victorious double arm pump.......but, while my buddy Peter was receiving pats on the back and an escort to some post-race pampering, I still had 4 miles to go. All alone. On my trainer. In my basement. With game one of the 3rd series of Stanley Cup playoffs coming on without my beloved Caps on ice.
Body still tired from a relatively big training weekend, so only 20 miles done tonight. You've got to back it off from time to time.0 -
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Evening Swim Session
I really liked this swim session tonight. It was the right distance, stress and effort on my body, especially after last night's interval session that my legs are still feeling. I walked out of the house with the bones of the workout decided, but as usual, a few changes were made as I was swimming my way through the plan. I was fairly sluggish at the start, but things kicked in once I started my first quick/no-rest pull-kick sets (which I love due to their fast and furious nature). As the swim sets' distances decreased, the speed increased, once again reminding me what it feels like to be high in the water (talking body position here, not the chemical induced state that makes you hungry and compels you to order deep dish pizza with pepperoni, sausage, green peppers, onions and extra cheese....not that I would know, mind you). Any way....felt good....felt strong....upper body definitely coming along here.
5,000 yards as follows:
1,000 warmup
4 x (120 pull, 80 kick)
4 x 160 swim
3 x (120 pull, 80 kick)
4 x 120 swim
2 x (120 pull, 80 kick)
4 x 80 swim
1 x (120 pull, 80 kick)
4 x 40 swim
400 cool down0 -
Field Run Tempo Attempt
This didn't quite go according to plan, in part because I am still learning "how" to run not-by-my-usual-feel in my field, and in part because I am still learning training discipline in the form of not over performing unnecessarily.
The plan was to do an easy warmup, 4 miles at around 7:37 min/mile, then a nice cool down to total approximately 6 miles. Simple enough, right?
Long story short...I blasted off after the warmup and felt really good. I looked at the watch and it said 6:5x so I knew I needed to slow it down. Passed Mr. Smith's black cat who likes to hunt in the field and he was totally bewildered when I didn't stop to fuss over him, but I was on a mission. Mile 1 was still too fast even after adjusting, but secretly I didn't mind. Mile 2 was a bit tougher to hang on, and I decided to take a quick break to catch my breath, stretch and re-group before the next 2 miles - translation: I had cooked my goose and I needed to hop off that crazy train momentarily. I then decided because I had caved by resting that I should go ahead and continue with my way-too-fast theme and do the next 2 miles as equally undisciplined as the first 2.
No need for anyone to preach to me, I know exactly where I failed. Practice makes perfect, and I will keep trying. Running in the field at tempo pace is challenging for me (especially with the wind tonight), but that's not necessarily a bad thing.
Tempo miles:
7:24, 7:25, 7:15, 7:21
6.23 miles in 49:50.55 for an average pace of 7:59 min/mile.
Swim
Just 1,200 yards of straight swimming immediately after the run.0 -
Proper Bike Session
I'm sort of thinking that the Tour of California has brought me a little inspiration regarding this bike thing because today's ride was quite enjoyable with good effort and even more confidence. It was a repeat of last Saturday's ride - 21 miles on Skyline Drive with hubby, churning and burning and waving "hello" to fellow cyclists. And picking gnats out of my eyes. Omg...I must purchase an appropriate pair of sunglasses to aid in the prevention of ocular bug catching. Perhaps I should consult resident shade wearer, Krusty. Any way, the gnats were definitely bothersome to me and my eyes, and between their irritation and the blasting wind (which I'd like to think was conversely related to my speed ), my eyes teared quite a bit thus causing the trapped gnats to be swept like a waterfall out of my eyes and onto my cheeks along with my mascara. What a lovely sight I was.
When I finished the ride, I was anxious to see the Garmin stats as I was confident that today's ride was much faster than last weekend's ride, but to my shock and horror they were almost identical. Today's ride was .1 average mph faster than last weekend's, however, my top speed today was 3 mph faster than last weekend's , but, if you do the math, that then means I must've been slower in places too. :mad: How does that happen when you honestly feel like you're nailing a ride (boys, keep your mind out of the gutter!) and come to find out you're not?? Oh well. At least I'm gaining confidence and feel like I'm improving.
Garmin stats:
21.3 miles in 1:14:24 at an average speed of 17.2 mph and top speed of 29.6 mph.0 -
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Take heart. You're already faster than me The elements will figure in your bike time more than you think tho. It was probably breezier today or something. And you were faster, anyway. What more do you want?
First off, I'm probably only fasther than you after you've already cycled 91 miles and have only my remaining 21 to do. Oh, and you'd be going uphill and I'd be going downhill. Then, just then, maybe I'd be faster than you.
Second off, it didn't feel breezier.
Third off, I want to be fast as sh!t.
And fourth off.....hey, good to hear the tooth extraction went well, and with very little residual pain. Just goes to show how frickin' tough you are, IronWoman!! 0 -
Proper Recovery Run
A very proper and very easy recovery run in the field after the bike ride. Oh! And speaking of the bike ride....I did pass one fella dogging it on the mountain. I had been worried about other cyclists passing me and how I'd feel, but I never expected to be passing one myself. Hubby told me to shout "passing left" so he would know I was there...and I did....and it made me dig just a little deeper and get my game face on just a little more. But I digress.....the recovery run....felt good on the legs and the body....sun was shining....slight (ever so slight) breeze blowing....and then I hit the hammock by the pool to catch a few rays and relax. A swim is in order this evening.
4.13 miles in 40:47.26 for an average pace of 9:51 min/mile.0 -
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Kurt Godel wrote: »Admit it DoryDory, your library includes a book called "Irish Lexicons, Irish Sexicons". A cunning linguist's cuitlacoche-containing "sonnez la cloche", all in your end though.
Whoops! Sorry! I'll get that book back to you ASAP! 0 -
Swim....for a day's trifecta
3,000 lovely yards in my 88 degree pool.
As follows:
400 each swim, pull, kick, pull, swim
200 each swim, pull, kick, pull, swim
Feeling good.....and getting ready for a little wine with a side order of ice cream. It doesn't get any better than this! 0 -
Kurt Godel wrote: »Admit it DoryDory, your library includes a book called "Irish Lexicons, Irish Sexicons". A cunning linguist's cuitlacoche-containing "sonnez la cloche", all in your end though..
Not gonna touch that.....BUT, how's your bike named Fanny? 0 -
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Not gonna touch that.....BUT, how's your bike named Fanny?
Fanny's doing great, thanks. She seized up on me and froze a few weeks back, when I was riding her hard, so I had to jump off before I finished; very annoyed with this lack of compliance. Decided I had to be brutal, so I stripped her down, played around with some lube and chains, and pumped her good. Probably a bit harder than was necessary, but it seemed to make her go faster.
Today I showed her to my friends, left her in the rack for an hour, so everyone could admire her assets. Casual strangers were walking by and leering at her form, wondering how much she would cost. I worked up a sweat, got on top of her, and fooled around the whole afternoon. Very successful, I was applauded by all my neighbours who endured my grunting efforts when I came (second).0 -
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Kurt Godel wrote: »Fanny's doing great, thanks. She seized up on me and froze a few weeks back, when I was riding her hard, so I had to jump off before I finished; very annoyed with this lack of compliance. Decided I had to be brutal, so I stripped her down, played around with some lube and chains, and pumped her good. Probably a bit harder than was necessary, but it seemed to make her go faster.
Today I showed her to my friends, left her in the rack for an hour, so everyone could admire her assets. Casual strangers were walking by and leering at her form, wondering how much she would cost. I worked up a sweat, got on top of her, and fooled around the whole afternoon. Very successful, I was applauded by all my neighbours who endured my grunting efforts when I came (second).
Thoughts of a twisted version of My Fair Lady are now floating about my head. 0
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