Workouts:
Monday pm: Easy run 3.0 miles (13:34 pace)
Wednesday pm: Easy-ish run 3.5 miles (12:37 pace)
Thursday pm: Tempo-ish run 2.55 miles (12:08 pace) + bike trainer 20 minutes (est. 4.65 miles)
I wasn't aiming for a goal pace or trying to make it a workout, just running faster to spend less time in the pouring rain!
Friday pm: Easy run 3.05 miles (13:37 pace)
Total biking: 4.65 miles
Total running: 12.1 miles
Saturday was a planned rest day, as my parents were in town for a short visit. Tuesday and Sunday weren't planned rest days.
Tuesday was stressful and anxiety-driven (discovered a pretty big error on a return I prepared last year); I thought going for a run as soon as I got home would help, but the triggers added up and I broke down in tears before that, and instead of being a good way to burn off negative energy, I was already depleted and heading out the door I got a whole 300 yards before realizing it was just exhausting. I try to use exercise - running in particular - to hold anxiety and depression at bay. If often works, in fact with eating better and more consistent exercise I was able to go off the SSRI about six weeks ago, and Tuesday was the first time I felt like that wasn't working, but sometimes slipping on those habits (a couple days of treats in the office + PMS were definitely factors here) and a handful of bad moments add up to a bad day.
Today I've just been tired, and wanted to take advantage of the afternoon and evening as my only time to myself over the weekend to laze about (accountants don't get holidays off that fall during tax season). This week was semi-intentionally a cutback week, I've felt a bit burned out, especially while trying to ease into tax season, so I went easy on myself - skipped the weights and workout/speed runs. I'm proud of at least still getting double digit running mileage. I have lots of goals (both weight loss and races) to continue working on, though, so though I gave myself a break for a week, time to get back to building habits starting tomorrow.
Showing posts with label biking. Show all posts
Showing posts with label biking. Show all posts
Sunday, January 18, 2015
Sunday, January 11, 2015
PRC 5k Training Week 2 & Fight for Air Training Week 6 & NROLFW Phase 1 Week 5
Workouts:
Monday am: Easy run 1.7 miles (13:27 pace)
Short little run, just to work on building a habit of exercising in the morning. Running doesn't feel as easy so early, but it's still enjoyable to get out in the fresh air.
Monday pm: Easy run 2.5 miles (13:34 pace)
Had swimming on the schedule but we're having some weird weather, clear and in the 50s, so I had to take advantage of it with a run.
Tuesday pm: Bike trainer 15 minutes (est. 3.75 miles) + NROLFW phase 1 workout A
Wednesday am: Easy run 2.5 miles (13:45 pace)
Felt way more sluggish than I did on Monday morning, but got it done! It helped that I had this pretty new shirt from Costco ($13.99! for a sweet wool-blend cozy running shirt) to wear for the first time as motivation.
I also am almost 30 and just got a Costco card for the first time. I've gone there with family/friends who had cards, but never figured it'd be worth it to have a membership on my own. Abe has one, and we just now got around to going together so he could add me to his account.
Wednesday pm: Track run 3.1 miles (12:21 overall pace)
Goal: 1-ish warm-up, 2 x 0.5 @ 9:30 with 0.25 recovery in between, 1-ish cool-down
Actual:
0.85 warm-up: 13:30
2 x 0.5: 9:22, 9:24
0.25 recovery: 15:06
1.0 cool-down: 13:39
Thursday pm: Swim 1,200 yards
Friday am: Bike trainer 10 minutes (est. 2.3 miles) + NROLFW phase 1 workout B
Friday pm: Tempo run 3.0 miles (11:25 pace)
I started out planning to keep a slightly-uncomfortably-brisk pace, just for fun, but once I realized the second mile would be faster than the first, I obviously had no choice but to make it a progression run.
Mile 1: 12:04
Mile 2: 11:35
Mile 3: 10:35
Saturday am: Yoga class (75 minutes)
Saturday pm: Bike trainer 40 minutes (est. 9.35 miles)
Sunday: "Long" run 4.1 miles (13:38 pace)
Total swimming: 1,200 yards
Total biking: 15.40 miles
Total running: 16.9 miles
I started this week firmly in busy season mode, ready to get up early and not expecting to have a life, but my hours haven't quite ramped up all the way, so I had an excess of time and energy to do a lot of exercising this week! (Still totally failing on the stairs though...)
Monday am: Easy run 1.7 miles (13:27 pace)
Short little run, just to work on building a habit of exercising in the morning. Running doesn't feel as easy so early, but it's still enjoyable to get out in the fresh air.
Monday pm: Easy run 2.5 miles (13:34 pace)
Had swimming on the schedule but we're having some weird weather, clear and in the 50s, so I had to take advantage of it with a run.
Tuesday pm: Bike trainer 15 minutes (est. 3.75 miles) + NROLFW phase 1 workout A
Felt way more sluggish than I did on Monday morning, but got it done! It helped that I had this pretty new shirt from Costco ($13.99! for a sweet wool-blend cozy running shirt) to wear for the first time as motivation.
I also am almost 30 and just got a Costco card for the first time. I've gone there with family/friends who had cards, but never figured it'd be worth it to have a membership on my own. Abe has one, and we just now got around to going together so he could add me to his account.
Wednesday pm: Track run 3.1 miles (12:21 overall pace)
Goal: 1-ish warm-up, 2 x 0.5 @ 9:30 with 0.25 recovery in between, 1-ish cool-down
Actual:
0.85 warm-up: 13:30
2 x 0.5: 9:22, 9:24
0.25 recovery: 15:06
1.0 cool-down: 13:39
Thursday pm: Swim 1,200 yards
Friday am: Bike trainer 10 minutes (est. 2.3 miles) + NROLFW phase 1 workout B
Friday pm: Tempo run 3.0 miles (11:25 pace)
I started out planning to keep a slightly-uncomfortably-brisk pace, just for fun, but once I realized the second mile would be faster than the first, I obviously had no choice but to make it a progression run.
Mile 1: 12:04
Mile 2: 11:35
Mile 3: 10:35
Saturday am: Yoga class (75 minutes)
Saturday pm: Bike trainer 40 minutes (est. 9.35 miles)
Sunday: "Long" run 4.1 miles (13:38 pace)
Total swimming: 1,200 yards
Total biking: 15.40 miles
Total running: 16.9 miles
I started this week firmly in busy season mode, ready to get up early and not expecting to have a life, but my hours haven't quite ramped up all the way, so I had an excess of time and energy to do a lot of exercising this week! (Still totally failing on the stairs though...)
Monday, November 10, 2014
Triathlon Training with a Team
At the beginning of the summer I wrote about re-learning to swim and bike on my own (after a 15-year-ish break from them). After that, I continued to learn how to swim and bike - with a group! I joined TRI Team PDX (the name stands for Train Race Inspire); specifically, the Portland Triathlon training group) (before knowing that the group was targeting a specific race, I was already planning on doing Aluminum Man; but it was only two weeks before the Portland Tri, so at one point I figured I'd do both).
The cost was $299 for 14 weeks of training. This was all inclusive - access to weekly workouts (swim, track, run, bike) that would otherwise have drop-in fees, with weekly workout plans designed for the group (including the group workouts and additional workouts to do on your own during the week), and coaches at the workouts to guide you.
Swimming
The weekly swim group workout was held at the PSU athletic center. I'd guesstimate there were usually around 30 people. The pool has, if I'm remembering right, 6 lanes. People were assigned to lanes based on abilities and speed; we in the beginners group were in lanes 1 and 2, with detailed instructions on how to do the drills, especially in the first few weeks. People in higher lanes had more advanced drills and longer distances to cover in the same time.
We learned a variety of drills throughout the season, designed to improve swimming form in different ways. Things like fingertip drag, pull, catch-up, front scull, to name a few. Nearer the end of the season, we focused more on improving endurance for longer distances and intervals of harder effort. In addition to the group workout, we were supposed to do an additional swim on our own, including some of the drills and also working on endurance on continuous distance.
After developing some basic swimming skills, the group also helped us with open water swimming. I unfortunately had to miss some of those session, so I didn't feel nearly as prepared for open water as I would have liked, but really any chance to get in open water is helpful! The coaches were super helpful about making sure you were comfortable, giving tips, and staying nearby those with extra nerves. They also encouraged team members to attend free weekly open water swims sponsored by Athlete's Lounge during the summer for additional experience.
Current ability level:
Can easily do 1,000 yards (total, not continuous) in a workout even when I haven't been consistently swimming, including up to 400 - 600 continuous without too much trouble. When I was in the habit of going to the pool a few times a week, 1,200 yards or more wasn't an unreasonable total for a workout.
When I first got a watch with swim functions, I was around 2:30 per 100 yards; that's now closer to 2:20 - still pretty ridiculously slow, but nonetheless a consistent improvement.
Open water swimming is something that I still need to work on a lot before doing another triathlon. I ended up just doing it once without a wetsuit, and once with a wetsuit. Better than nothing, for sure, but not nearly enough to not have a near panic attack at the start of the race. Regardless of whether I train with TRI PDX again, going to the Athlete's Lounge open water swims in the river as often as possible will be a very crucial component.
Biking
There was an assigned weekly bike workout to do on our own, focusing on intervals with high effort or RPMs. I rarely ended up doing those workouts.
There was also a long group bike ride each weekend. The first week the beginners group did about 12 miles; eventually working up to about 25 miles. Depending on which coach was leading the group, there was more or less of a coming back to check on those in the back to make sure they were ok, but it does seem to be team policy for the leaders to stop at major turns on the route to wait for everyone to catch up and ensure no one's gotten lost or anything.
One note: Sauvie Island is the best place to ride a bike, especially if you're a beginner. It's a bit of a drive from most places in Portland, but totally worth it. The main loop around the island is just over 12 miles, with a little rolling hills but nothing too steep up or down. There isn't much of a shoulder, but it really is low traffic, and the cars that are out there are well aware of the bike traffic, and give you plenty of space when passing.
Current ability level:
Longest solid ride was 22 miles (I did 27 in a day, but it was broken up by too many stops to count it as actually my longest) (did distances in training assuming I would be doing the Olympic distance at the Portland Tri, which I ended up not doing). Assuming good conditions (dry roads, minimal wind, etc.) I could go out for a 10 mile ride anytime now and feel pretty comfortable with it.
My average speed on long rides by the end of the training season was around 14.5. I easily got above 25 mph on downhills - but tried very hard to slow down to not get faster than that! On flats or small inclines, not too hard to maintain 15 - 16 mph, but difficult to keep up 10 mph on steeper hills going up.
I still can't take my hands off the handlebars while moving long enough to do anything like eat or drink. I'm super nervous on wet roads or in the wind. I'm basically still terrified that I'll kill myself while riding. Still willing to put more work into it next summer, but I have my doubts that this will ever be my favorite sport.
The cost was $299 for 14 weeks of training. This was all inclusive - access to weekly workouts (swim, track, run, bike) that would otherwise have drop-in fees, with weekly workout plans designed for the group (including the group workouts and additional workouts to do on your own during the week), and coaches at the workouts to guide you.
Swimming
The weekly swim group workout was held at the PSU athletic center. I'd guesstimate there were usually around 30 people. The pool has, if I'm remembering right, 6 lanes. People were assigned to lanes based on abilities and speed; we in the beginners group were in lanes 1 and 2, with detailed instructions on how to do the drills, especially in the first few weeks. People in higher lanes had more advanced drills and longer distances to cover in the same time.
We learned a variety of drills throughout the season, designed to improve swimming form in different ways. Things like fingertip drag, pull, catch-up, front scull, to name a few. Nearer the end of the season, we focused more on improving endurance for longer distances and intervals of harder effort. In addition to the group workout, we were supposed to do an additional swim on our own, including some of the drills and also working on endurance on continuous distance.
After developing some basic swimming skills, the group also helped us with open water swimming. I unfortunately had to miss some of those session, so I didn't feel nearly as prepared for open water as I would have liked, but really any chance to get in open water is helpful! The coaches were super helpful about making sure you were comfortable, giving tips, and staying nearby those with extra nerves. They also encouraged team members to attend free weekly open water swims sponsored by Athlete's Lounge during the summer for additional experience.
Current ability level:
Can easily do 1,000 yards (total, not continuous) in a workout even when I haven't been consistently swimming, including up to 400 - 600 continuous without too much trouble. When I was in the habit of going to the pool a few times a week, 1,200 yards or more wasn't an unreasonable total for a workout.
When I first got a watch with swim functions, I was around 2:30 per 100 yards; that's now closer to 2:20 - still pretty ridiculously slow, but nonetheless a consistent improvement.
Open water swimming is something that I still need to work on a lot before doing another triathlon. I ended up just doing it once without a wetsuit, and once with a wetsuit. Better than nothing, for sure, but not nearly enough to not have a near panic attack at the start of the race. Regardless of whether I train with TRI PDX again, going to the Athlete's Lounge open water swims in the river as often as possible will be a very crucial component.
Biking
There was an assigned weekly bike workout to do on our own, focusing on intervals with high effort or RPMs. I rarely ended up doing those workouts.
There was also a long group bike ride each weekend. The first week the beginners group did about 12 miles; eventually working up to about 25 miles. Depending on which coach was leading the group, there was more or less of a coming back to check on those in the back to make sure they were ok, but it does seem to be team policy for the leaders to stop at major turns on the route to wait for everyone to catch up and ensure no one's gotten lost or anything.
One note: Sauvie Island is the best place to ride a bike, especially if you're a beginner. It's a bit of a drive from most places in Portland, but totally worth it. The main loop around the island is just over 12 miles, with a little rolling hills but nothing too steep up or down. There isn't much of a shoulder, but it really is low traffic, and the cars that are out there are well aware of the bike traffic, and give you plenty of space when passing.
Current ability level:
Longest solid ride was 22 miles (I did 27 in a day, but it was broken up by too many stops to count it as actually my longest) (did distances in training assuming I would be doing the Olympic distance at the Portland Tri, which I ended up not doing). Assuming good conditions (dry roads, minimal wind, etc.) I could go out for a 10 mile ride anytime now and feel pretty comfortable with it.
My average speed on long rides by the end of the training season was around 14.5. I easily got above 25 mph on downhills - but tried very hard to slow down to not get faster than that! On flats or small inclines, not too hard to maintain 15 - 16 mph, but difficult to keep up 10 mph on steeper hills going up.
I still can't take my hands off the handlebars while moving long enough to do anything like eat or drink. I'm super nervous on wet roads or in the wind. I'm basically still terrified that I'll kill myself while riding. Still willing to put more work into it next summer, but I have my doubts that this will ever be my favorite sport.
Sunday, September 28, 2014
A Week of (Some) Early Mornings
Workouts:
Monday AM: Bike trainer 20 minutes (est 4.5 miles)
Monday PM: Easy run 4.15 miles (13:14 pace)
Tuesday PM: Ballet class (75 minutes)
Wednesday AM: K-Fit weeks 1/2 workout #1 + bike trainer 10 minutes (est 2.5 miles)
Wednesday PM: Tempo run 3.0 miles (12:10 overall pace, 11:34 tempo pace)
0.5 mile warm-up: 13:34
2 miles tempo (goal = <12:00): 11:36, 11:32
0.5 mile cool-down: 13:08
Thursday PM: Easy run 2.5 miles (14:21 pace)
Friday AM: Bike trainer 10 minutes (est 2.5 miles) (better than nothing, right?)
Friday PM: Easy run 3.5 mile (13:56 pace)
Saturday: Rest day
Sunday: Run 2.3 miles (13:56 pace) + ballet practice (20 minutes)
Total biking: 9.5 miles
Total running: 15.45 miles
Monday AM: Bike trainer 20 minutes (est 4.5 miles)
Monday PM: Easy run 4.15 miles (13:14 pace)
Tuesday PM: Ballet class (75 minutes)
Wednesday AM: K-Fit weeks 1/2 workout #1 + bike trainer 10 minutes (est 2.5 miles)
Wednesday PM: Tempo run 3.0 miles (12:10 overall pace, 11:34 tempo pace)
0.5 mile warm-up: 13:34
2 miles tempo (goal = <12:00): 11:36, 11:32
0.5 mile cool-down: 13:08
Thursday PM: Easy run 2.5 miles (14:21 pace)
Friday AM: Bike trainer 10 minutes (est 2.5 miles) (better than nothing, right?)
Friday PM: Easy run 3.5 mile (13:56 pace)
Saturday: Rest day
Sunday: Run 2.3 miles (13:56 pace) + ballet practice (20 minutes)
Total biking: 9.5 miles
Total running: 15.45 miles
Sunday, September 21, 2014
A Week of Ballet
Workouts:
Total biking: 12.5 miles
Monday: Easy run 2.5 miles (13:57 pace), with some strides in the last half mile
Tuesday: Ballet class (75 minutes)
Wednesday AM: Bike trainer 15 minutes (est 3.5 miles) - 5 min easy, 5 min high cadence, 5 min easy
Wednesday PM: Interval/hill run 4.0 miles (12:20 pace) - 4 x 0.25 uphill - goal = <10:00 pace, 0.25 recovery downhill
1 mile warm-up: 12:55
4 x 0.25 intervals: 9:52, 9:50, 9:51, 10:13
4 x 0.25 recovery: 12:40, 13:03, 13:44, 13:28
1 mile cool-down: 13:12
1 mile warm-up: 12:55
4 x 0.25 intervals: 9:52, 9:50, 9:51, 10:13
4 x 0.25 recovery: 12:40, 13:03, 13:44, 13:28
1 mile cool-down: 13:12
Thursday: Easy run 4.1 miles (13:51 pace)
Friday: Ballet practice (20 minutes)
Saturday: Bike 9.0 miles (10.4 mph)
Sunday: Rest day. Planned on a long run, but just wasn't feeling it, especially with no definite plans yet for my next race and some still summery-hot weather.
Total biking: 12.5 miles
Total running: 10.6 miles
Sunday, September 14, 2014
A Boring Week
Workouts:
Monday: Complete and utter rest day :)
Tuesday: Easy run 3.0 miles (14:20 pace) + swim 1,200 yards (4 x 50, 4 x 200, 4 x 50)
Wednesday: Tempo run 4.0 miles (12:53 overall pace, 11:34 tempo pace)
Warm-up 1 mile - 13:44
Tempo 2 miles (goal = 11:15 - 11:30) - 11:31, 11:36
Cool-down 1 mile - 14:40
Thursday: Easy run 3.05 miles (13:34 pace) + swim 1,200 yards (4 x 50, 4 x 200, 4 x 50)
Friday: Unplanned rest day
Saturday: Bike 10.0 miles (10.6 mph)
Sunday AM: Near Boring 8k race (11:41 pace)
Sunday PM: Bike trainer 30 minutes (est. 6 miles)
Total swimming: 2,400 yards
Total biking: 16 miles
Total running: 15.05 miles
Monday: Complete and utter rest day :)
Tuesday: Easy run 3.0 miles (14:20 pace) + swim 1,200 yards (4 x 50, 4 x 200, 4 x 50)
Wednesday: Tempo run 4.0 miles (12:53 overall pace, 11:34 tempo pace)
Warm-up 1 mile - 13:44
Tempo 2 miles (goal = 11:15 - 11:30) - 11:31, 11:36
Cool-down 1 mile - 14:40
Thursday: Easy run 3.05 miles (13:34 pace) + swim 1,200 yards (4 x 50, 4 x 200, 4 x 50)
Friday: Unplanned rest day
Saturday: Bike 10.0 miles (10.6 mph)
Sunday AM: Near Boring 8k race (11:41 pace)
Sunday PM: Bike trainer 30 minutes (est. 6 miles)
Total swimming: 2,400 yards
Total biking: 16 miles
Total running: 15.05 miles
Sunday, September 7, 2014
Triathlon Training Week 12
Workouts:
Monday: Aerobic effort 5k time trial (14:37 pace) - this is slower than my first 5k back in 2010! But I really think this is what I need to do to get past my plateau and really built up a solid running base that will allow me to make significant progress.
Tuesday: Fartlek run 3.05 miles (11:45 pace) + swim 1,000 yards
Wednesday: Run 3.2 miles (12:26 pace) - including 1 mile speed test
1.2 mile warm-up - 13:25, 14:03
1 mile test - 10:09
1 mile cool-down - 13:26
Thursday: Open water swim 450 yards - with wetsuit. Similarly to my first open water swim sans wetsuit, I had an initial moment of panic. The wetsuit adds a different type of panic - although it does help you feel secure that you'll stay floating, it constricts across the chest in a way that feels like it's going to keep you from breathing. Definitely a good thing I experienced this before the race!
Friday: Run 1.25 miles (12:15 pace) - easy shakeout run with a few strides
Saturday: Aluminum Man triathlon! 500 meter swim,13.7 mile bike (supposed to be 25k - 15.5 miles, but Garmin measured short enough that I think the course was truly short, not just GPS inaccuracies), 5k run (3.1 miles)
Sunday: LSD run 6.2 miles (14:25 pace)
Total swimming: 1,950 yards
Total biking: 13.7 miles
Total running: 19.9 miles
Monday: Aerobic effort 5k time trial (14:37 pace) - this is slower than my first 5k back in 2010! But I really think this is what I need to do to get past my plateau and really built up a solid running base that will allow me to make significant progress.
Tuesday: Fartlek run 3.05 miles (11:45 pace) + swim 1,000 yards
Wednesday: Run 3.2 miles (12:26 pace) - including 1 mile speed test
1.2 mile warm-up - 13:25, 14:03
1 mile test - 10:09
1 mile cool-down - 13:26
Thursday: Open water swim 450 yards - with wetsuit. Similarly to my first open water swim sans wetsuit, I had an initial moment of panic. The wetsuit adds a different type of panic - although it does help you feel secure that you'll stay floating, it constricts across the chest in a way that feels like it's going to keep you from breathing. Definitely a good thing I experienced this before the race!
Friday: Run 1.25 miles (12:15 pace) - easy shakeout run with a few strides
Saturday: Aluminum Man triathlon! 500 meter swim,13.7 mile bike (supposed to be 25k - 15.5 miles, but Garmin measured short enough that I think the course was truly short, not just GPS inaccuracies), 5k run (3.1 miles)
Sunday: LSD run 6.2 miles (14:25 pace)
Total swimming: 1,950 yards
Total biking: 13.7 miles
Total running: 19.9 miles
Sunday, August 31, 2014
Triathlon Training Week 11
Workouts:
Monday: Run 2.0 miles (12:22 pace) - a mini progression run of 0.4 mile laps around my block. I wanted to run easy for the first lap (rounded to 12:50), and then go down :15 each lap (12:35, 12:20, 12:05, 11:50).
Actual lap paces:
1 - 12:54
2 - 12:44
3 - 12:32
4 - 11:59
5 - 11:41
Thursday: Sightseeing run 3.85 miles (13:02 pace) - we went on a mini vacation to Seattle to meet up with my parents for a Mariners game (Wednesday's game against the Rangers, where they were basically slaughtered), and the next morning saw some of the city the best way possible - running!
Saturday: LSD run 4.65 miles (14:23 pace) + swim 1,000 yards
LSD run: LSD = long slow distance. This is what long runs are supposed to be - at least 30 seconds - 1 minute slower than race goal pace. Going beyond that, there's a school of thought that I've seen pop up a lot lately in blogs I read - MAF training. This is heart-rate paced training, where you don't let your heart rate raise above a certain amount, basically keeping it to a conversational pace. This is essentially the same as aerobic base training.
I've felt like I've plateaued lately on my mid- to long-distance paces, and also noticed how, even if I'm in shape to run 6 miles or bike 20 miles, I frequently get a bit out of breath walking up stairs or on a brisk walk. I think these are related, and I've spent far too much of my workouts in anaerobic zones. I'm so slow, I've pushed myself to increase my speed without properly building up to it. I'm not as fit as I should be aerobically, regardless of what my leg muscles are capable of pushing my body through.
I'll do a separate post on my plan in this regards, but did my first attempt at a super slow run this week. I haven't bought a heart rate monitor, but am going on effort - slightly too hard to sing, but could easily carry on a conversation, and feel in terms of both muscle fatigue and cardio/breathing that I could keep going forever. This meant I stayed way slower than I wanted to, and than I'm used to! This really emphasized that even on my "easy" runs (usually averaging around 13:30), I'm used to working at least 80% effort - much harder than aerobic levels.
Mile laps:
1 - 13:17
2 - 13:44
3 - 14:27
4 - 15:19
4.65 - 15:36
Swim: 4 x 50, 500 (i.e., almost race distance - slightly shorter because my pool is yards and the race is 500 meters), 3 x 100
Sunday: Brick workout: Bike 13.2 miles (14.3 mph) + run 1.6 miles (11:56 pace) - last brick before the triathlon! It's less than a week away!
Total swimming: 1,000 yards
Total biking: 13.2 miles
Total running: 12.1 miles
Monday: Run 2.0 miles (12:22 pace) - a mini progression run of 0.4 mile laps around my block. I wanted to run easy for the first lap (rounded to 12:50), and then go down :15 each lap (12:35, 12:20, 12:05, 11:50).
Actual lap paces:
1 - 12:54
2 - 12:44
3 - 12:32
4 - 11:59
5 - 11:41
Thursday: Sightseeing run 3.85 miles (13:02 pace) - we went on a mini vacation to Seattle to meet up with my parents for a Mariners game (Wednesday's game against the Rangers, where they were basically slaughtered), and the next morning saw some of the city the best way possible - running!
Saturday: LSD run 4.65 miles (14:23 pace) + swim 1,000 yards
LSD run: LSD = long slow distance. This is what long runs are supposed to be - at least 30 seconds - 1 minute slower than race goal pace. Going beyond that, there's a school of thought that I've seen pop up a lot lately in blogs I read - MAF training. This is heart-rate paced training, where you don't let your heart rate raise above a certain amount, basically keeping it to a conversational pace. This is essentially the same as aerobic base training.
I've felt like I've plateaued lately on my mid- to long-distance paces, and also noticed how, even if I'm in shape to run 6 miles or bike 20 miles, I frequently get a bit out of breath walking up stairs or on a brisk walk. I think these are related, and I've spent far too much of my workouts in anaerobic zones. I'm so slow, I've pushed myself to increase my speed without properly building up to it. I'm not as fit as I should be aerobically, regardless of what my leg muscles are capable of pushing my body through.
I'll do a separate post on my plan in this regards, but did my first attempt at a super slow run this week. I haven't bought a heart rate monitor, but am going on effort - slightly too hard to sing, but could easily carry on a conversation, and feel in terms of both muscle fatigue and cardio/breathing that I could keep going forever. This meant I stayed way slower than I wanted to, and than I'm used to! This really emphasized that even on my "easy" runs (usually averaging around 13:30), I'm used to working at least 80% effort - much harder than aerobic levels.
Mile laps:
1 - 13:17
2 - 13:44
3 - 14:27
4 - 15:19
4.65 - 15:36
Swim: 4 x 50, 500 (i.e., almost race distance - slightly shorter because my pool is yards and the race is 500 meters), 3 x 100
Sunday: Brick workout: Bike 13.2 miles (14.3 mph) + run 1.6 miles (11:56 pace) - last brick before the triathlon! It's less than a week away!
Total swimming: 1,000 yards
Total biking: 13.2 miles
Total running: 12.1 miles
Monday, August 18, 2014
HTC Training Week 5 & Triathlon Training Week 9
Workouts:
Monday: Rest day, just a couple minutes of planking (total, not continuous)
Tuesday: TRI Team swim practice 1,500 yards + run 2.0 miles (12:34 pace)
Wednesday: Run 4.20 miles (13:27 pace)
Thursday: Unplanned rest day
Friday: Swim 1,000 yards
Saturday: Bike 11.0 miles, including feeling so great that I decided to try taking a drink of water while moving... followed by a confirmation that no, I'm still not good on the bike, as I crashed into the sidewalk.
I was able to get the water bottle out just fine, but somehow couldn't line it up to put it back. I probably should have just tossed the bottle to the ground, then stopped to pick it up, but in the moment I panicked and didn't let go of the water bottle which meant I couldn't use my brakes or steer efficiently, and just let myself run into the sidewalk and fall. Riding home for 5 miles with the wind on uncovered, fresh wounds kind of sucks, by the way.
Not too "injured", just scrapes, bruises, and road rash on my right knee and forearm. But it kept me from the midday Saturday open water swim (which I really needed the open water practice, and I'd even gotten around to renting a wetsuit for the weekend!), due to paranoia of flesh-eating bacteria (Abe also concurred I shouldn't go to the swim, though probably not based on quite the same logic).
Sunday: Unplanned rest day. I really could have at least gone for an easy run, but the idea of the brick that TRI Team was doing, an hour bike and hour run, was not appealing - my knee felt bruised up enough that that much repetitive motion seemed like not a good idea. And I just felt like vegging out and feeling sorry for myself.
Total swimming: 2,500 yards
Total biking: 11.0 miles
Total running: 6.2 miles
Even prior to the Great Bike Crash of August 2014, I was thinking of stepping back from the Olympic distance for the Portland Tri (debating it such that I'm still not registered for it; the plan was to do the sprint distance at Aluminum Man, using it largely as a final brick workout for Portland two weeks later). Looking at last year's results, I seriously might be in the last ten finishers.
And now, I feel like I'm not only too slow to do that distance now, but not competent enough in my skills in swimming or bicycling to even safely do them in a race setting (i.e., pushing myself on pace and trying to fuel appropriately). How can I do a race where the bike portion is going to take almost two hours as it is, and then have to make stops to fuel because I'm not capable of eating or drinking while moving?
I know part of this is missing some key workouts and build-up due to the honeymoon and other things. But even if I'd gotten in every single workout - I'm still slow, I'm still overweight, I'm still new at two of the three sports. Or maybe it's just a lack of confidence, and no matter where I finish it'd be worth the challenge anyway?
How do you tell when you're in over the head, versus just not motivated to put in the necessary work or lack a trust in yourself?
Monday: Rest day, just a couple minutes of planking (total, not continuous)
Tuesday: TRI Team swim practice 1,500 yards + run 2.0 miles (12:34 pace)
Wednesday: Run 4.20 miles (13:27 pace)
Thursday: Unplanned rest day
Friday: Swim 1,000 yards
Saturday: Bike 11.0 miles, including feeling so great that I decided to try taking a drink of water while moving... followed by a confirmation that no, I'm still not good on the bike, as I crashed into the sidewalk.
I was able to get the water bottle out just fine, but somehow couldn't line it up to put it back. I probably should have just tossed the bottle to the ground, then stopped to pick it up, but in the moment I panicked and didn't let go of the water bottle which meant I couldn't use my brakes or steer efficiently, and just let myself run into the sidewalk and fall. Riding home for 5 miles with the wind on uncovered, fresh wounds kind of sucks, by the way.
Not too "injured", just scrapes, bruises, and road rash on my right knee and forearm. But it kept me from the midday Saturday open water swim (which I really needed the open water practice, and I'd even gotten around to renting a wetsuit for the weekend!), due to paranoia of flesh-eating bacteria (Abe also concurred I shouldn't go to the swim, though probably not based on quite the same logic).
Sunday: Unplanned rest day. I really could have at least gone for an easy run, but the idea of the brick that TRI Team was doing, an hour bike and hour run, was not appealing - my knee felt bruised up enough that that much repetitive motion seemed like not a good idea. And I just felt like vegging out and feeling sorry for myself.
Total swimming: 2,500 yards
Total biking: 11.0 miles
Total running: 6.2 miles
Even prior to the Great Bike Crash of August 2014, I was thinking of stepping back from the Olympic distance for the Portland Tri (debating it such that I'm still not registered for it; the plan was to do the sprint distance at Aluminum Man, using it largely as a final brick workout for Portland two weeks later). Looking at last year's results, I seriously might be in the last ten finishers.
And now, I feel like I'm not only too slow to do that distance now, but not competent enough in my skills in swimming or bicycling to even safely do them in a race setting (i.e., pushing myself on pace and trying to fuel appropriately). How can I do a race where the bike portion is going to take almost two hours as it is, and then have to make stops to fuel because I'm not capable of eating or drinking while moving?
I know part of this is missing some key workouts and build-up due to the honeymoon and other things. But even if I'd gotten in every single workout - I'm still slow, I'm still overweight, I'm still new at two of the three sports. Or maybe it's just a lack of confidence, and no matter where I finish it'd be worth the challenge anyway?
How do you tell when you're in over the head, versus just not motivated to put in the necessary work or lack a trust in yourself?
Sunday, August 10, 2014
HTC Training Week 4 & Triathlon Training Week 8 & Honeymoon Week 2
Monday through Friday of this week we were still on our honeymoon; through Friday morning in fact still on the cruise. So still a bit of a challenge to fit in formal workouts around all the other available things to do, but tried to make up for it this weekend once we got home!
Workouts:
Monday: Swim 500 yards.
Active non-workouts: Walked about 2 miles to the disc golf course just outside of Skagway (at the opposite end from the pier) (we took a bus back) + played half a round of disc golf + hiked about 1 mile on the zip line course. Also stairs (see explanation on previous week's recap).
The swim was in one of the (two) pools on ship, which I measured with my arm span and think was about 40 feet long. Though short, obviously, it wasn't too short to sort of get into a groove before turning around. It was saline, though, rather than chlorine, and getting a taste of salt in my mouth every time I breathed was just too odd to swim any longer than I did. I'm sure one gets used to it if you swim in a saline pool regularly, but it was just very weird when I'm used to chlorine. (At least I think the swim was Monday, I'm not 100% sure. But sometime during this week I did swim 500 yards in the ship pool.)
Tuesday: Run 3.6 miles (12:41 pace) - in Icy Strait Point.
Active non-workouts: Walked about 1 mile around town + stairs.
Icy Strait Point isn't really its own town, but more a tourist destination (not fake like Disneyland, it actually is partly educational and has museum exhibits, being the historic site of a salmon cannery, but nonetheless a bit commercialized), so there wasn't a ton else to do there (the biggest attraction was the world's longest zip line - over a mile long - but very expensive and we prioritized other excursions). We did a few loops of a trail that included the beach and the "nature loop" in a forested area; near the end we discovered a pave trail heading towards the nearest actual town (Hoonah).
Wednesday: No official workouts; sightseeing in Ketchikan.
Active non-workouts: Kayaked for about 2 hours + walked about 1 mile around town + stairs around town (on steep hills where sidewalks turn into staircases ala San Francisco) (I'd estimate the equivalent of 10 flights of stairs) + stairs on the ship.
Thursday: Run 5.1 miles (11:07 pace!) - 32 laps around the ship track. Another cruising day, no port.
Active non-workouts: Rock climbing + stairs.
Friday: No official workouts; getting off the ship and traveling back home.
Active non-workouts: Walked about 1 mile between various forms of transportation.
Saturday am: Run 6 miles (12:22 pace) - HTC practice run 1 of 2. This run was 4 out and backs down and up two hills, entirely running down and doing 0.20/0.05 run/walks intervals up.
Downhill goal = <11:30 pace. Uphill goal = <13:59 pace.
Hill A down/up: 10:34/13:25
Hill B down/up: 10:00/14:00
Hill A down/up: 11:14/13:48
Hill B down/up: 10:52/14:57
The second hill is steeper, allowing for both faster barreling down, and a harder time coming back up. I actually felt really strong after this run, and super proud of my overall pace. Until I went out for my second run of the day, anyway...
Saturday mid: Open water swim 450 yards. The TRI Team has had a couple open water sessions that I missed while out of town, so this was my first time! I briefly panicked in my first attempt of swimming out from the shallow waters where I could touch the ground, but our coach stayed with me (while sending the others, who were more experienced, out with the assistant coach), and by the end of 20-ish minutes, was starting to feel a lot more comfortable. Still need lots of work on sighting, though.
Saturday pm: Run 4 miles (13:29 pace) - HTC practice run 2 of 2. After several hours, fatigue from the morning run had started to set in, and my legs were pretty much dead. I actually came inside a little after 3 miles, intending to quit early, before talking myself back into finishing a minimum distance (I actually initially, as in when planning out workouts earlier in the week, planned to do 6 for this run, as well, but dropped that unrealistic idea basically as soon as I started).
Sunday: Bike 5.6 miles (11.3 mph) - we intended to do our usual 20-ish mile ride in the morning, but slept in, a lot (I guess we needed it - the trip was fun, but not particularly restful). Then Abe had a thing in the afternoon, and blah blah, by the time we set out it was 7:30, and the sun was in my eyes (I don't currently have a pair of prescription sunglasses), and my legs felt soo dead from yesterday's runs. This was all I could manage, while staying on roads without much traffic (cause I didn't feel safe with the sun so low in my and drivers' eyes), and just being so fatigued.
Total swimming: 950 yards
Total biking: 5.6 miles
Total running: 18.70 miles
Total stairs: 190 flights
This is my peak training week for Hood to Coast (two weeks from this past Friday!), and I wish I'd gotten past 20 miles. I also know my low biking was a bit of a cop-out; I should have prioritized it earlier in the day to make sure it happened, and also could have done another stationary bike workout on the cruise.
Saturday's morning run was an absolutely fabulous workout - if I'd done it mid-week as a strength/speed workout, surrounded by easier runs. As part of a weekend with the intent to do several long workouts, not such a great plan. It truly did, to an extent, get in the way of other workouts. Even though my next race is just running, it is in the midst of triathlon training, and I need to be more careful to balance all the disciplines.
Workouts:
Monday: Swim 500 yards.
Active non-workouts: Walked about 2 miles to the disc golf course just outside of Skagway (at the opposite end from the pier) (we took a bus back) + played half a round of disc golf + hiked about 1 mile on the zip line course. Also stairs (see explanation on previous week's recap).
The swim was in one of the (two) pools on ship, which I measured with my arm span and think was about 40 feet long. Though short, obviously, it wasn't too short to sort of get into a groove before turning around. It was saline, though, rather than chlorine, and getting a taste of salt in my mouth every time I breathed was just too odd to swim any longer than I did. I'm sure one gets used to it if you swim in a saline pool regularly, but it was just very weird when I'm used to chlorine. (At least I think the swim was Monday, I'm not 100% sure. But sometime during this week I did swim 500 yards in the ship pool.)
Tuesday: Run 3.6 miles (12:41 pace) - in Icy Strait Point.
Active non-workouts: Walked about 1 mile around town + stairs.
Icy Strait Point isn't really its own town, but more a tourist destination (not fake like Disneyland, it actually is partly educational and has museum exhibits, being the historic site of a salmon cannery, but nonetheless a bit commercialized), so there wasn't a ton else to do there (the biggest attraction was the world's longest zip line - over a mile long - but very expensive and we prioritized other excursions). We did a few loops of a trail that included the beach and the "nature loop" in a forested area; near the end we discovered a pave trail heading towards the nearest actual town (Hoonah).
Wednesday: No official workouts; sightseeing in Ketchikan.
Active non-workouts: Kayaked for about 2 hours + walked about 1 mile around town + stairs around town (on steep hills where sidewalks turn into staircases ala San Francisco) (I'd estimate the equivalent of 10 flights of stairs) + stairs on the ship.
 |
| Among the Tatoosh Islands in the Tongass National Forest. |
Thursday: Run 5.1 miles (11:07 pace!) - 32 laps around the ship track. Another cruising day, no port.
Active non-workouts: Rock climbing + stairs.
Friday: No official workouts; getting off the ship and traveling back home.
Active non-workouts: Walked about 1 mile between various forms of transportation.
Saturday am: Run 6 miles (12:22 pace) - HTC practice run 1 of 2. This run was 4 out and backs down and up two hills, entirely running down and doing 0.20/0.05 run/walks intervals up.
Downhill goal = <11:30 pace. Uphill goal = <13:59 pace.
Hill A down/up: 10:34/13:25
Hill B down/up: 10:00/14:00
Hill A down/up: 11:14/13:48
Hill B down/up: 10:52/14:57
The second hill is steeper, allowing for both faster barreling down, and a harder time coming back up. I actually felt really strong after this run, and super proud of my overall pace. Until I went out for my second run of the day, anyway...
Saturday mid: Open water swim 450 yards. The TRI Team has had a couple open water sessions that I missed while out of town, so this was my first time! I briefly panicked in my first attempt of swimming out from the shallow waters where I could touch the ground, but our coach stayed with me (while sending the others, who were more experienced, out with the assistant coach), and by the end of 20-ish minutes, was starting to feel a lot more comfortable. Still need lots of work on sighting, though.
Saturday pm: Run 4 miles (13:29 pace) - HTC practice run 2 of 2. After several hours, fatigue from the morning run had started to set in, and my legs were pretty much dead. I actually came inside a little after 3 miles, intending to quit early, before talking myself back into finishing a minimum distance (I actually initially, as in when planning out workouts earlier in the week, planned to do 6 for this run, as well, but dropped that unrealistic idea basically as soon as I started).
Sunday: Bike 5.6 miles (11.3 mph) - we intended to do our usual 20-ish mile ride in the morning, but slept in, a lot (I guess we needed it - the trip was fun, but not particularly restful). Then Abe had a thing in the afternoon, and blah blah, by the time we set out it was 7:30, and the sun was in my eyes (I don't currently have a pair of prescription sunglasses), and my legs felt soo dead from yesterday's runs. This was all I could manage, while staying on roads without much traffic (cause I didn't feel safe with the sun so low in my and drivers' eyes), and just being so fatigued.
Total swimming: 950 yards
Total biking: 5.6 miles
Total running: 18.70 miles
Total stairs: 190 flights
This is my peak training week for Hood to Coast (two weeks from this past Friday!), and I wish I'd gotten past 20 miles. I also know my low biking was a bit of a cop-out; I should have prioritized it earlier in the day to make sure it happened, and also could have done another stationary bike workout on the cruise.
Saturday's morning run was an absolutely fabulous workout - if I'd done it mid-week as a strength/speed workout, surrounded by easier runs. As part of a weekend with the intent to do several long workouts, not such a great plan. It truly did, to an extent, get in the way of other workouts. Even though my next race is just running, it is in the midst of triathlon training, and I need to be more careful to balance all the disciplines.
HTC Training Week 3 & Triathlon Training Week 7 & Honeymoon Week 1
Why, hello, there! We just got back on Friday from our honeymoon. I didn't have reliable access to internet (for the first few days we were in a part of our motel that was far enough away from the main section so the wifi signal was really weak, and then on the cruise we were in and out of international waters so my phone went into roaming and the onboard wifi was super expensive), but spending time reading or writing blog posts certainly wouldn't have been high on my priorities anyway. :)
As Abe and I are both training for races, we tried to fit in workouts as much as we could, without sacrificing enjoyment of our trip and the beautiful sights and fun activities. We tended to be pretty active outside of workouts, too, with disc golf and walking while sightseeing and such.
Here are the workouts for the week ended August 3rd.
Workouts:
Monday: Swim 1,200 meters
Active non-workouts: Played half a round of disc golf and walked the second half.
After packing and running some errands, we drove up to the west side of the Puget Sound for the first leg of our trip. We got in fairly late, but on the way I did some research and found a local community pool that had an evening lap swim! It was on long course (50 meters, instead of 25 yards/meters), so that was a new experience. Amazing how just the mental aspect of going so far without a wall - even if you know you can go that distance - makes it seem so much harder!
Tuesday: Run 2.0 miles (13:11 pace) - a sightseeing run around Port Orchard, with lots of stops for photos.
Active non-workouts: Played 2/3s a round of disc golf and walked the last six holes + walked a second round of disc golf.
Wednesday: Biked 27.25 miles (10.3 mph)
Active non-workouts: Walked/hiked a very hilly disc golf course.
After flying from Seattle to Anchorage late Tuesday night, we spend Wednesday on rented bikes, exploring the Coastal Trail and other parts of town. The total bike mileage was broken up by meals and a round of disc golf, but had some very challenging hills and totally counted for my long bike for the week!
Thursday: No official workouts; mostly riding the bus and walking around town.
Active non-workouts: At least three miles walking.
Friday: Stationary bike 7.5 miles (14.9 mph) in the gym on the cruise ship
Active non-workouts: Played a 9-hole disc golf course + at least three miles walking to/from the course and around town. Around 15 flights of stairs - see Saturday explanation.
We took a train from Anchorage to Seward, to get on the cruise ship for the remaining days of the trip. We had the afternoon free before having to get on, though, so we took the free city shuttle towards the 9-hole disc golf course near one end of town, and then walked to the port to embark.
Saturday am: Run 3.0 miles (10:55 pace!) on the ship track - HTC practice run 1 of 2. This took 19 laps - we were told 1 mile = 6.3 laps. Pretty amazed by my pace, but it was definitely the flattest surface I've ever run on; even tracks on land I feel like tilt slightly from one end to the the other, but not on a boat deck!
Saturday pm: Treadmill run 1.5 miles (12:28 pace) - HTC practice run 2 of 2. Should have run farther, but just couldn't get into it. We'll call this a cutback week? Plus, you know, honeymoon.
Active non-workouts: Rock climbing! My first time ever doing this - scary the first time, but then started getting fun. Also, lots of stair climbing. Our state room was on deck 3, most of the bars and other entertainment were on deck 6, the dining room we went to the most was on deck 11, the gym was on deck 12, and the rock wall on deck 13. We decided to make a game of sorts trying to limit our elevator rides to one per day. I'd guesstimate we went up and down at around 50 flights of stairs in total each cruising day; maybe 40 flights on port days when we weren't going to and from as many activities on the ship during the day.
This was a cruising day, no port visit, so I tried to fit in a bit more formal exercise.
Sunday: No official workouts. The ship docked in Juneau, so lots of sightseeing.
Active non-workouts: At least 5 miles walking/hiking. Lots of stair climbing.
Total swimming: 1,200 yards
Total biking: 34.75 miles
Total running: 6.5 miles
Total stairs: 105 flights
As Abe and I are both training for races, we tried to fit in workouts as much as we could, without sacrificing enjoyment of our trip and the beautiful sights and fun activities. We tended to be pretty active outside of workouts, too, with disc golf and walking while sightseeing and such.
Here are the workouts for the week ended August 3rd.
Workouts:
Monday: Swim 1,200 meters
Active non-workouts: Played half a round of disc golf and walked the second half.
After packing and running some errands, we drove up to the west side of the Puget Sound for the first leg of our trip. We got in fairly late, but on the way I did some research and found a local community pool that had an evening lap swim! It was on long course (50 meters, instead of 25 yards/meters), so that was a new experience. Amazing how just the mental aspect of going so far without a wall - even if you know you can go that distance - makes it seem so much harder!
Tuesday: Run 2.0 miles (13:11 pace) - a sightseeing run around Port Orchard, with lots of stops for photos.
Active non-workouts: Played 2/3s a round of disc golf and walked the last six holes + walked a second round of disc golf.
 |
| Unfortunately we had to run up a hill to get this view. |
Wednesday: Biked 27.25 miles (10.3 mph)
Active non-workouts: Walked/hiked a very hilly disc golf course.
After flying from Seattle to Anchorage late Tuesday night, we spend Wednesday on rented bikes, exploring the Coastal Trail and other parts of town. The total bike mileage was broken up by meals and a round of disc golf, but had some very challenging hills and totally counted for my long bike for the week!
 |
| Thank you random stranger for taking our picture! Getting a selfie with the sign, ourselves, and our bikes proved challenging. |
Thursday: No official workouts; mostly riding the bus and walking around town.
Active non-workouts: At least three miles walking.
Friday: Stationary bike 7.5 miles (14.9 mph) in the gym on the cruise ship
Active non-workouts: Played a 9-hole disc golf course + at least three miles walking to/from the course and around town. Around 15 flights of stairs - see Saturday explanation.
We took a train from Anchorage to Seward, to get on the cruise ship for the remaining days of the trip. We had the afternoon free before having to get on, though, so we took the free city shuttle towards the 9-hole disc golf course near one end of town, and then walked to the port to embark.
Saturday am: Run 3.0 miles (10:55 pace!) on the ship track - HTC practice run 1 of 2. This took 19 laps - we were told 1 mile = 6.3 laps. Pretty amazed by my pace, but it was definitely the flattest surface I've ever run on; even tracks on land I feel like tilt slightly from one end to the the other, but not on a boat deck!
Saturday pm: Treadmill run 1.5 miles (12:28 pace) - HTC practice run 2 of 2. Should have run farther, but just couldn't get into it. We'll call this a cutback week? Plus, you know, honeymoon.
Active non-workouts: Rock climbing! My first time ever doing this - scary the first time, but then started getting fun. Also, lots of stair climbing. Our state room was on deck 3, most of the bars and other entertainment were on deck 6, the dining room we went to the most was on deck 11, the gym was on deck 12, and the rock wall on deck 13. We decided to make a game of sorts trying to limit our elevator rides to one per day. I'd guesstimate we went up and down at around 50 flights of stairs in total each cruising day; maybe 40 flights on port days when we weren't going to and from as many activities on the ship during the day.
This was a cruising day, no port visit, so I tried to fit in a bit more formal exercise.
 |
| Not the worst view for running in place! |
Sunday: No official workouts. The ship docked in Juneau, so lots of sightseeing.
Active non-workouts: At least 5 miles walking/hiking. Lots of stair climbing.
Total swimming: 1,200 yards
Total biking: 34.75 miles
Total running: 6.5 miles
Total stairs: 105 flights
Sunday, July 27, 2014
HTC Training Week 2 & Triathlon Training Week 6
Workouts:
Monday: Easy/active rest day - bike 6.15 miles (11.8 mph) (to/from a friend's house) + core work
Tuesday: Run 3.6 miles (12:29 pace) + TRI Team swim practice 1,200 yards
Wednesday: Unintentional rest day - slept in too long before work, busy after work.
Thursday: Run 3.6 miles (12:43 average page) - track workout
Warm-up (to track) 1 mile - 12:03
4 x 0.25 (goal = 9:30 - 9:45 pace) - 9:32, 9:39, 9:39, 9:37
0.15 recovery after each, walking
Cool-down (to home) 1 mile - 12:59
Friday AM: Run 5.0 miles (13:27 pace) - HTC practice run 1 of 2
I did a point-to-point run (to a MAX station to ride back home), so as to maximize the uphills without also getting the corresponding downhills. Also played with run/walk intervals, which I think I'm going to have to do on my second HTC leg to survive it at all (see elevation profiles of my HTC legs here).
Mile 1: warm-up, net elevation loss 138 ft, 13:13 pace
Miles 2 - 4: 3:1 run:walk intervals, net elevation gain 354 ft/total elevation gain 777 ft, 13:53 pace
Mile 5: cool-down, net elevation gain 62 ft, 12:41 pace
Friday mid: Bike 11.1 miles (12.4 mph) + swim 1,650 yards (1 swimming mile!) (adapted from 0 to 1650 week 4) - 4 x 25, 600, 300, 4 x 100, 5 x 50
Friday PM: Run 4.0 miles (13:02 pace) - HTC practice run 2 of 2
Saturday: Semi-deliberate rest day - was hoping to fit a swim in, and maybe a short run but just didn't happen.
Sunday: Brick workout - bike 20.4 miles (14.5 mph! fastest ever ride, even shorter distances!) + run 1.15 miles (10:54! Also a really great pace for me!)
Total swimming: 2,850 yards
Total biking: 37.65 miles
Total running: 17.35 miles
No strength training this week, just cause I knew I'd be busy and hard-pressed to fit in enough swim/bike/run workouts as it was. Not quite the volume I'd like to be at right now - for running in particular, with Hood to Coast coming up, and for the other disciplines as well. But for everything going on currently (you know, that little event coming up this afternoon where we're getting married), not too shabby.
Monday: Easy/active rest day - bike 6.15 miles (11.8 mph) (to/from a friend's house) + core work
Tuesday: Run 3.6 miles (12:29 pace) + TRI Team swim practice 1,200 yards
Wednesday: Unintentional rest day - slept in too long before work, busy after work.
Thursday: Run 3.6 miles (12:43 average page) - track workout
Warm-up (to track) 1 mile - 12:03
4 x 0.25 (goal = 9:30 - 9:45 pace) - 9:32, 9:39, 9:39, 9:37
0.15 recovery after each, walking
Cool-down (to home) 1 mile - 12:59
Friday AM: Run 5.0 miles (13:27 pace) - HTC practice run 1 of 2
I did a point-to-point run (to a MAX station to ride back home), so as to maximize the uphills without also getting the corresponding downhills. Also played with run/walk intervals, which I think I'm going to have to do on my second HTC leg to survive it at all (see elevation profiles of my HTC legs here).
Mile 1: warm-up, net elevation loss 138 ft, 13:13 pace
Miles 2 - 4: 3:1 run:walk intervals, net elevation gain 354 ft/total elevation gain 777 ft, 13:53 pace
Mile 5: cool-down, net elevation gain 62 ft, 12:41 pace
Friday mid: Bike 11.1 miles (12.4 mph) + swim 1,650 yards (1 swimming mile!) (adapted from 0 to 1650 week 4) - 4 x 25, 600, 300, 4 x 100, 5 x 50
Friday PM: Run 4.0 miles (13:02 pace) - HTC practice run 2 of 2
Saturday: Semi-deliberate rest day - was hoping to fit a swim in, and maybe a short run but just didn't happen.
Sunday: Brick workout - bike 20.4 miles (14.5 mph! fastest ever ride, even shorter distances!) + run 1.15 miles (10:54! Also a really great pace for me!)
Total swimming: 2,850 yards
Total biking: 37.65 miles
Total running: 17.35 miles
No strength training this week, just cause I knew I'd be busy and hard-pressed to fit in enough swim/bike/run workouts as it was. Not quite the volume I'd like to be at right now - for running in particular, with Hood to Coast coming up, and for the other disciplines as well. But for everything going on currently (you know, that little event coming up this afternoon where we're getting married), not too shabby.
Sunday, July 20, 2014
HTC Training Week 1 & Triathlon Training Week 5
Workouts:
Monday: Bike 10.0 miles (11.4 mph) + core work + K-Fit weeks 1/2 workout #1
Tuesday AM: Run 2.0 miles (12:46 pace)
Tuesday PM: TRI Team swim practice 1,200 yards
Wednesday: Run 4.55 miles - track workout (12:52 average pace) + K-Fit weeks 1/2 workout #2
Track workout:
1.15 mile warm-up (to the track) - 12:49, 12:20
4 x 0.25 (goal = 9:30 - 10:00 pace) - 9:25, 9:53, 10:21, 9:52
0.25 recovery after each interval
1.40 cool-down (back home) - 13:18, 12:07 (mostly downhill, weeee!)
Thursday: Bike 6.15 miles (11.3 mph) + swim 1,450 yards (adapted from 0 to 1650 week 3, plus 3 extra laps) - 4 x 25, 400, 200, 4 x 100, 4 x 50, 3 x 50
Friday AM: Run 4.0 miles (12:53 pace) - HTC practice run 1 of 3 + yoga class (90 minutes)
Friday PM: Run 3.0 miles (13:18 pace) - HTC practice run 2 of 3, with hills
Saturday AM: Run 3.15 miles (12:55 pace) - HTC practice run 3 of 3
Saturday PM: Bike 6.5 miles roundtrip to/from pool (9.2 mph) + swim 1,350 yards (same workout as Thursday, with just one 50 after the 4 x 50)
Sunday: Bike 20.4 miles (13.8 mph)
Total swimming: 4,000 yards
Total biking: 43.05 miles
Total running: 16.7 miles
I did my first HTC training of multiple runs in 24-ish hours... dang, my legs were tired! I actually meant to make the second and third ones closer to 4 - 5 miles, but it just wasn't going to happen. The second run was hilly, since the second leg in the race will be basically 900 feet straight up. Perhaps I need to practice/race with run/walk intervals for that kind of climbing?
Monday: Bike 10.0 miles (11.4 mph) + core work + K-Fit weeks 1/2 workout #1
Tuesday AM: Run 2.0 miles (12:46 pace)
Tuesday PM: TRI Team swim practice 1,200 yards
Wednesday: Run 4.55 miles - track workout (12:52 average pace) + K-Fit weeks 1/2 workout #2
Track workout:
1.15 mile warm-up (to the track) - 12:49, 12:20
4 x 0.25 (goal = 9:30 - 10:00 pace) - 9:25, 9:53, 10:21, 9:52
0.25 recovery after each interval
1.40 cool-down (back home) - 13:18, 12:07 (mostly downhill, weeee!)
Thursday: Bike 6.15 miles (11.3 mph) + swim 1,450 yards (adapted from 0 to 1650 week 3, plus 3 extra laps) - 4 x 25, 400, 200, 4 x 100, 4 x 50, 3 x 50
Friday AM: Run 4.0 miles (12:53 pace) - HTC practice run 1 of 3 + yoga class (90 minutes)
Friday PM: Run 3.0 miles (13:18 pace) - HTC practice run 2 of 3, with hills
Saturday AM: Run 3.15 miles (12:55 pace) - HTC practice run 3 of 3
Saturday PM: Bike 6.5 miles roundtrip to/from pool (9.2 mph) + swim 1,350 yards (same workout as Thursday, with just one 50 after the 4 x 50)
Sunday: Bike 20.4 miles (13.8 mph)
Total swimming: 4,000 yards
Total biking: 43.05 miles
Total running: 16.7 miles
I did my first HTC training of multiple runs in 24-ish hours... dang, my legs were tired! I actually meant to make the second and third ones closer to 4 - 5 miles, but it just wasn't going to happen. The second run was hilly, since the second leg in the race will be basically 900 feet straight up. Perhaps I need to practice/race with run/walk intervals for that kind of climbing?
Sunday, July 13, 2014
Triathlon Training Week 4
Workouts:
Monday: Core work
Tuesday AM: Run 3.0 miles (13:24 pace) - well, not completely horrid for un-fueled, un-caffeinated, first thing in the morning.
Tuesday PM: TRI Team swim practice 1,100 yards
Wednesday: TRI Team track practice 3.05 miles
Saturday: Swim 1,300 yards (0 to 1650 week 3, plus an two extra laps waiting for Abe) - 400, 200, 4 x 100, 4 x 50, 2 x 50
Sunday: Bike 27.9 miles (12.8 mph)
I thought we were going to be in the middle of a heatwave (90+ degrees = a heatwave in these parts), but apparently that got pushed out til tomorrow. Instead, there was a lovely downpour in the middle of my longest bike ride to date. Plus hills, and riding in parts of Portland I'm not familiar with, trying to keep up with the group so I wouldn't get lost. Basically the worst conditions to bike in I could possibly imagine.
And I went across a wet traintrack at the wrong angle and completely crashed. Not crashed crashed, like truly injured myself or the bike, but fell down hard enough to knock the chain off the gear. Fortunately I'm less scraped up than I would have expected - one knee took the brunt of it, with scraps and what I'm thinking will be a significant bruise by tomorrow, but nothing all that bad.
Total swimming: 2,400 yards
Total biking: 27.9 miles
Total running: 6.05 miles
I intended for this week to be a bit of a break, to recover from the half marathon and psych myself up for Hood to Coast. Also had a lot of social stuff going on, so I didn't prioritize as many bike and swim workouts as I normally do.
At track practice on Wednesday, I was feeling my ankle a little bit - this is a recurring sorta-injury (happened the first time around the time I was doing the couch to 5k program), and has most recently been acting up for a couples. It didn't hurt terribly, though, and I didn't think I was adjusting anything for it - but once I finished the workout, the coaches immediately asked if I was injured, as I appeared to be limping during it.
They think it's tendonitis, so I need to rest, ice, epsom salt soaks, compression, etc. I can't take too much time off running - I have Hood to Coast coming up! But I nonetheless took off the rest of the week form running. I attempted a run this morning, and though I think my ankle would have felt better once I got warmed up, I turned around after 100 yards, and plan to continue to abstain from running until Tuesday.
Monday: Core work
Tuesday AM: Run 3.0 miles (13:24 pace) - well, not completely horrid for un-fueled, un-caffeinated, first thing in the morning.
Tuesday PM: TRI Team swim practice 1,100 yards
Wednesday: TRI Team track practice 3.05 miles
Saturday: Swim 1,300 yards (0 to 1650 week 3, plus an two extra laps waiting for Abe) - 400, 200, 4 x 100, 4 x 50, 2 x 50
Sunday: Bike 27.9 miles (12.8 mph)
I thought we were going to be in the middle of a heatwave (90+ degrees = a heatwave in these parts), but apparently that got pushed out til tomorrow. Instead, there was a lovely downpour in the middle of my longest bike ride to date. Plus hills, and riding in parts of Portland I'm not familiar with, trying to keep up with the group so I wouldn't get lost. Basically the worst conditions to bike in I could possibly imagine.
And I went across a wet traintrack at the wrong angle and completely crashed. Not crashed crashed, like truly injured myself or the bike, but fell down hard enough to knock the chain off the gear. Fortunately I'm less scraped up than I would have expected - one knee took the brunt of it, with scraps and what I'm thinking will be a significant bruise by tomorrow, but nothing all that bad.
Total swimming: 2,400 yards
Total biking: 27.9 miles
Total running: 6.05 miles
I intended for this week to be a bit of a break, to recover from the half marathon and psych myself up for Hood to Coast. Also had a lot of social stuff going on, so I didn't prioritize as many bike and swim workouts as I normally do.
At track practice on Wednesday, I was feeling my ankle a little bit - this is a recurring sorta-injury (happened the first time around the time I was doing the couch to 5k program), and has most recently been acting up for a couples. It didn't hurt terribly, though, and I didn't think I was adjusting anything for it - but once I finished the workout, the coaches immediately asked if I was injured, as I appeared to be limping during it.
They think it's tendonitis, so I need to rest, ice, epsom salt soaks, compression, etc. I can't take too much time off running - I have Hood to Coast coming up! But I nonetheless took off the rest of the week form running. I attempted a run this morning, and though I think my ankle would have felt better once I got warmed up, I turned around after 100 yards, and plan to continue to abstain from running until Tuesday.
Sunday, July 6, 2014
FT Flat Half Training Week 8 & Triathlon Training Week 3
Workouts:
Monday: Core work
Tuesday: TRI Team swim practice 1,250 yards
Wednesday: Run 2.45 miles (13:01 pace) + bike 4.25 miles (9.2 mph)
Thursday: Swim 1,000 yards (adapted from 0 to 1650 week 2) - 4 x 25, 200, 4 x 100, 4 x 50, 4 x 25
Friday: Foot Traffic Flat half marathon - recap post to come. The gist - it wasn't my worst half marathon time ever.
Saturday: Bike 22.0 miles (9.7 mph) + swim 1,250 yards
Bike - rode with Abe to practice a potential bike commute to work. I'm not sure I'm inclined to use it.
Swim - same as Thursday, plus 5 extra laps while waiting for Abe to finish his longer planned distance.
Sunday: Run 2 miles (13:07 pace) + TRI Team bike ride 24.5 miles (13.6 mph)
Total swimming: 3,500 yards
Total biking: 50.75 miles (!)
Total running: 17.55 miles
I know I'm improving on the bike - this week's ride was two loops of Sauvie Island. A couple weeks ago we did one loop, and I was almost 1 mph slower than I was today on twice the distance. Still not super comfortable, though, but getting there.
I think I might be done with longer distance running races (i.e., half marathons) for a while. For whatever reason I'm not focusing on training enough to get substantially faster, and running them at my current pace has stopped being fun. I'm sure I'll get back to them eventually, but for now going to focus on triathlons and improving on 5ks and 10ks.
I think Abe and I are going to do a 5k together the morning of our wedding. I got the idea from a couple (and a good chunk of their bridal party) that was running the half on Friday, with customized t-shirts and wedding accessories (the groom had a bow tie, the bride wore a mini veil). Despite not wanting to be the center of attention for a prolonged period of time around our loved ones at the wedding itself, the idea of momentarily attracting attention from strangers by wearing wedding shirts in a race on our wedding day is oddly appealing.
Monday: Core work
Tuesday: TRI Team swim practice 1,250 yards
Wednesday: Run 2.45 miles (13:01 pace) + bike 4.25 miles (9.2 mph)
Thursday: Swim 1,000 yards (adapted from 0 to 1650 week 2) - 4 x 25, 200, 4 x 100, 4 x 50, 4 x 25
Friday: Foot Traffic Flat half marathon - recap post to come. The gist - it wasn't my worst half marathon time ever.
Saturday: Bike 22.0 miles (9.7 mph) + swim 1,250 yards
Bike - rode with Abe to practice a potential bike commute to work. I'm not sure I'm inclined to use it.
Swim - same as Thursday, plus 5 extra laps while waiting for Abe to finish his longer planned distance.
Sunday: Run 2 miles (13:07 pace) + TRI Team bike ride 24.5 miles (13.6 mph)
Total swimming: 3,500 yards
Total biking: 50.75 miles (!)
Total running: 17.55 miles
I know I'm improving on the bike - this week's ride was two loops of Sauvie Island. A couple weeks ago we did one loop, and I was almost 1 mph slower than I was today on twice the distance. Still not super comfortable, though, but getting there.
I think I might be done with longer distance running races (i.e., half marathons) for a while. For whatever reason I'm not focusing on training enough to get substantially faster, and running them at my current pace has stopped being fun. I'm sure I'll get back to them eventually, but for now going to focus on triathlons and improving on 5ks and 10ks.
I think Abe and I are going to do a 5k together the morning of our wedding. I got the idea from a couple (and a good chunk of their bridal party) that was running the half on Friday, with customized t-shirts and wedding accessories (the groom had a bow tie, the bride wore a mini veil). Despite not wanting to be the center of attention for a prolonged period of time around our loved ones at the wedding itself, the idea of momentarily attracting attention from strangers by wearing wedding shirts in a race on our wedding day is oddly appealing.
Sunday, June 29, 2014
FT Flat Half Training Week 7 & Triathlon Training Week 2
Workouts:
Monday: Bike 4 miles (10.0 mph) + run 3 miles (13:03 pace) + core work
Tuesday AM: Run 1 mile (13:12 pace)
Tuesday PM: TRI Team swim practice 850 yards
Wednesday: TRI Team group run 2.8 miles (11:32 pace)
This was closer to my tempo pace than my easy pace, despite Coach Molly's instructions, but it allowed me to keep up with part of the group! And it actually wasn't nearly as hard an effort as I would have expected for that pace (fortunately it was a nice flat route along the waterfront).
Thursday: Swim 1,000 yards + run 1 mile (10:30 pace!)
Swim workout (adapted from 0 to 1650 week 1) - 4 x 25, 4 x 50, 4 x 100, 4 x 50, 4 x 25
Friday: Run 1 mile (12:24 pace)
Saturday: Swim 1,000 yards (same workout as Thursday)
Sunday: Run 6.2 miles (13:27 pace) + bike 9.7 miles (9.7 mph)
Total swimming: 2,850 yards
Total biking: 13.7 miles
Total running: 15.0 miles
I gave up on the running streak on Saturday - last summer when I did a 30-day streak it was actually quite motivating, but I think because of all the tri training it was just too much. It's not like I'm not already doing some form of exercise every day anyway, you know? This streak did last for 33 days.
I'm still loving swimming - it's so soothing and relaxing! Especially when the pool isn't busy and I get a lane to myself. To build up my endurance, I've started doing workouts from 0 to 1650 (the swimming equivalent of Couch to 5k), to build up to swimming a mile straight without resting.
Biking is still a bit frustrating, though always improving. Molly adjusted my seat forward as far as it will go, so it's easier to reach the brakes, and I don't have the hands going numb issue anymore. I'm still not super steady, though - letting go of the handlebars to signal is still a touch nerve-wracking, and reaching for a water bottle while moving is out of the question.
Monday: Bike 4 miles (10.0 mph) + run 3 miles (13:03 pace) + core work
Tuesday AM: Run 1 mile (13:12 pace)
Tuesday PM: TRI Team swim practice 850 yards
Wednesday: TRI Team group run 2.8 miles (11:32 pace)
This was closer to my tempo pace than my easy pace, despite Coach Molly's instructions, but it allowed me to keep up with part of the group! And it actually wasn't nearly as hard an effort as I would have expected for that pace (fortunately it was a nice flat route along the waterfront).
Thursday: Swim 1,000 yards + run 1 mile (10:30 pace!)
Swim workout (adapted from 0 to 1650 week 1) - 4 x 25, 4 x 50, 4 x 100, 4 x 50, 4 x 25
Friday: Run 1 mile (12:24 pace)
Saturday: Swim 1,000 yards (same workout as Thursday)
Sunday: Run 6.2 miles (13:27 pace) + bike 9.7 miles (9.7 mph)
Total swimming: 2,850 yards
Total biking: 13.7 miles
Total running: 15.0 miles
I gave up on the running streak on Saturday - last summer when I did a 30-day streak it was actually quite motivating, but I think because of all the tri training it was just too much. It's not like I'm not already doing some form of exercise every day anyway, you know? This streak did last for 33 days.
I'm still loving swimming - it's so soothing and relaxing! Especially when the pool isn't busy and I get a lane to myself. To build up my endurance, I've started doing workouts from 0 to 1650 (the swimming equivalent of Couch to 5k), to build up to swimming a mile straight without resting.
Biking is still a bit frustrating, though always improving. Molly adjusted my seat forward as far as it will go, so it's easier to reach the brakes, and I don't have the hands going numb issue anymore. I'm still not super steady, though - letting go of the handlebars to signal is still a touch nerve-wracking, and reaching for a water bottle while moving is out of the question.
Sunday, June 22, 2014
FT Flat Half Training Week 6 & Triathlon Training Week 1
Workouts:
Monday: Run 1 mile (12:41 pace) + swim 750 yards + core work
Tuesday: TRI Team swim practice 850 yards + run 1 mile (11:25 pace)
Wednesday AM: Run 3 miles (12:18 pace)
Thursday: Run 5 miles - tempo (goal = 11:30) (12:09 overall, 11:33 tempo pace) + swim 800 yards
1 warm-up: 12:00
3 tempo: 11:20, 11:23, 11:56
1 cool-down: 14:05
Friday: Run 1 mile (12:01 pace) + bike trainer workout 40 minutes (est. 8 miles)
Saturday: Run 10 miles (13:57 pace) + bike 5.65 miles (8.8 mph)
Did my long run at the Tualatin Hills Nature Park - some paved trails, but the majority is dirt/gravel. Nothing too technical or steep. I had to do some duplicate loops to get in the total mileage I needed, but a pretty place to run, and I definitely appreciated being on tree-shaded trails considering how I always end up delaying my run until later in the morning after it starts warming up!
Sunday: TRI Team bike ride 12.2 miles (12.8 pace) + run 2 miles (12:37 pace)
Total swimming: 2,400 yards
Total biking: 25.85 miles
Total running: 23.0 miles
Monday: Run 1 mile (12:41 pace) + swim 750 yards + core work
Tuesday: TRI Team swim practice 850 yards + run 1 mile (11:25 pace)
Wednesday AM: Run 3 miles (12:18 pace)
Thursday: Run 5 miles - tempo (goal = 11:30) (12:09 overall, 11:33 tempo pace) + swim 800 yards
1 warm-up: 12:00
3 tempo: 11:20, 11:23, 11:56
1 cool-down: 14:05
Friday: Run 1 mile (12:01 pace) + bike trainer workout 40 minutes (est. 8 miles)
Saturday: Run 10 miles (13:57 pace) + bike 5.65 miles (8.8 mph)
Did my long run at the Tualatin Hills Nature Park - some paved trails, but the majority is dirt/gravel. Nothing too technical or steep. I had to do some duplicate loops to get in the total mileage I needed, but a pretty place to run, and I definitely appreciated being on tree-shaded trails considering how I always end up delaying my run until later in the morning after it starts warming up!
Sunday: TRI Team bike ride 12.2 miles (12.8 pace) + run 2 miles (12:37 pace)
Total swimming: 2,400 yards
Total biking: 25.85 miles
Total running: 23.0 miles
Wednesday, June 18, 2014
Re-Learning to Swim & Bike
I know I'm still a total newbie at these two sports, but since the beginning triathlon group with TRI Team PDX is starting up, I wanted to jot down some thoughts of starting out on my own, and later plan to do a similar post about learning the ropes with a team and coach.
Swimming
I honestly expected this to the be the most challenging and anxiety-provoking of the new disciplines, but now I'm not really sure why. Though I was never on a swim team or did competitions or anything like that, I did take swim lessons for 8 years as a kid, plus our neighbors across the street had a pool that they let us use regularly. Even though I wasn't swimming laps in it, I was clearly comfortable in the water. But it's been at least 15 years since I was in the pool all the time, and I've probably only been in a pool twice since then.
I suppose when it comes to race settings and open water swimming, it still might be scary (actually, I'm quite sure it will be, largely with the not being able to see the bottom of the water - at the first team swim yesterday, just swimming in a pool with a legit deep end, seeing the bottom of the pool so far away freaked me out momentarily). And the idea of plant life and possibly even animal life floating around me is a bit disturbing, not to mention what I've heard about mass starts at races with people swimming over each other.
But at least in the pool, I'm quite enjoying it! It's actually really relaxing, in a different way than running. Although I love the runner's high, to get a similar workout in the pool without dripping in sweat or feeling the impact of the roads is also a nice feeling. I'm not thrilled about it requiring leaving my house and interacting with strangers at the pool, but I know that's probably something that's healthy for me to do on occasion.
The actual technique came back to me easier than I expected; I'm sure I still have a long ways to go at improving form and such, but the basics feel very familiar and comfortable. I was also able to utilize my friend Jessica to go with me to the pool the first time, and learn about pool etiquette and such from her (and I've continued to annoy her with emailed questions since then).
Current ability level: Have swam total of 5,100 yards in 7 workouts since starting a month ago. Have completed up to 1,000 yards in a single workout. Can do 50 yards nonstop, but start getting out of breathe and fatigued by the end of this distance.
Swim start-up costs:
As far as the cost of starting, swimming isn't too bad. Cheaper than running in some ways - a swimsuit, goggles, and cap can cost a lot less than quality running shoes! However, it's also more expensive in that you have to pay for access to a pool, rather than just utilizing the free, great outdoors.
Swimming
I honestly expected this to the be the most challenging and anxiety-provoking of the new disciplines, but now I'm not really sure why. Though I was never on a swim team or did competitions or anything like that, I did take swim lessons for 8 years as a kid, plus our neighbors across the street had a pool that they let us use regularly. Even though I wasn't swimming laps in it, I was clearly comfortable in the water. But it's been at least 15 years since I was in the pool all the time, and I've probably only been in a pool twice since then.
I suppose when it comes to race settings and open water swimming, it still might be scary (actually, I'm quite sure it will be, largely with the not being able to see the bottom of the water - at the first team swim yesterday, just swimming in a pool with a legit deep end, seeing the bottom of the pool so far away freaked me out momentarily). And the idea of plant life and possibly even animal life floating around me is a bit disturbing, not to mention what I've heard about mass starts at races with people swimming over each other.
But at least in the pool, I'm quite enjoying it! It's actually really relaxing, in a different way than running. Although I love the runner's high, to get a similar workout in the pool without dripping in sweat or feeling the impact of the roads is also a nice feeling. I'm not thrilled about it requiring leaving my house and interacting with strangers at the pool, but I know that's probably something that's healthy for me to do on occasion.
The actual technique came back to me easier than I expected; I'm sure I still have a long ways to go at improving form and such, but the basics feel very familiar and comfortable. I was also able to utilize my friend Jessica to go with me to the pool the first time, and learn about pool etiquette and such from her (and I've continued to annoy her with emailed questions since then).
Current ability level: Have swam total of 5,100 yards in 7 workouts since starting a month ago. Have completed up to 1,000 yards in a single workout. Can do 50 yards nonstop, but start getting out of breathe and fatigued by the end of this distance.
Swim start-up costs:
As far as the cost of starting, swimming isn't too bad. Cheaper than running in some ways - a swimsuit, goggles, and cap can cost a lot less than quality running shoes! However, it's also more expensive in that you have to pay for access to a pool, rather than just utilizing the free, great outdoors.
- One-piece swim suit - $32 from Lands' End. I bought this on clearance last fall, but it shouldn't be hard to find a suit for at least under $50.
- Goggles - $15 from REI
- Swim cap - $10 from REI
- Monthly pass to local parks & rec district pools - $29. Drop-in fees are $4.50, but as long as I go at least two times most weeks, the monthly pass makes each use fairly cost-effective. (This pass also provides access to the district fitness centers so I have treadmill access as a bonus!) The price per month drops if you pay for 3, 6, or 12 months in advance, and also if you have a family membership. Adding Abe when he moves in and prepaying at least 6 months will drop the monthly cost per person to about $15.
- Before race-day, I'll want to rent or buy a wetsuit - but depending on the area you live in and the races you choose, this isn't necessarily required gear. It looks like a full length sleeveless wetsuit can be had for around $100.
Total: $57, plus another $100 likely before my first race. $15 - 29 recurring monthly.
Biking
Similar to swimming, I did a fair amount of recreational biking as a kid; nothing competitive, but spent enough time riding around the neighborhood to be comfortable.
I did own a mountain bike about 5 years ago, that a friend was getting rid of. I attempted to ride it twice, I think. And was super nervous, wavering back and forth, not getting the hang of riding it at all. So I'm not sure why I thought I'd be super cozy on a bike now? That's been my only bike-riding experience in the past 15 years or so.
The day I bought my current bike, I rode it around in my apartment parking lot for a bit first. I felt less wobbly than the last time I'd been on a bike, so that was good! I felt like I was starting to get a hang of the brakes and gear levers, so I headed towards the street - and promptly fell as I realized I had to go downhill to exit the parking lot and panicked.
I've had a few more not-so-good experiences (largely involving hills and rain), and some better experiences since then. I'm still not at all comfortable in my ability to control my bike, and to quickly stop and dismount if needed. I'm terrified of not being able to stop if I'm riding in a residential neighborhood and a car backs out of their driveway; I'm also scared of crashing on my own just by going too quickly down a hill.
It makes me super nervous to think of working up to speeds that are comparable to a car - but without any protection of a vehicle around me!
Some of my discomfort is probably at least due to how my bike fits me (will have a chance on Sunday for the coach to look at it and see if there are things I should adjust), and also just learning how to use its set up for the brakes and gears (this bike has drop handle bars and integrated gear shifts with brake levers on the lower part of the handlebars; my bike as a kid had flat handlebars, dial gear shifts, and brake levers nearer the center of the handlebar).
Current ability level: Have ridden total of 15 miles on the road in 5 workouts since starting a month ago. Have gone up to 4.2 miles in a single workout. My fastest average speed for a ride is 9.2 mph. The fastest I've seen during a ride is about 16 mph (going downhill, on a very non-trafficked road!).
Bike start-up costs:
Obviously, this is where triathlon costs really start to add up! The only real necessities are the bike and a helmet, of course. Helmet should always be purchased new (they're no longer effective once they've been through a crash), but if you're anywhere near average size, looking for a used bike should be feasible (but go to a bike shop to be sized first). (I'm short, and short-legged even relative to my lack of height, so if I'd waited for a bike in my frame size to show up on Craigslist, I'd still be waiting for a long time!)
Similar to swimming, I did a fair amount of recreational biking as a kid; nothing competitive, but spent enough time riding around the neighborhood to be comfortable.
I did own a mountain bike about 5 years ago, that a friend was getting rid of. I attempted to ride it twice, I think. And was super nervous, wavering back and forth, not getting the hang of riding it at all. So I'm not sure why I thought I'd be super cozy on a bike now? That's been my only bike-riding experience in the past 15 years or so.
The day I bought my current bike, I rode it around in my apartment parking lot for a bit first. I felt less wobbly than the last time I'd been on a bike, so that was good! I felt like I was starting to get a hang of the brakes and gear levers, so I headed towards the street - and promptly fell as I realized I had to go downhill to exit the parking lot and panicked.
I've had a few more not-so-good experiences (largely involving hills and rain), and some better experiences since then. I'm still not at all comfortable in my ability to control my bike, and to quickly stop and dismount if needed. I'm terrified of not being able to stop if I'm riding in a residential neighborhood and a car backs out of their driveway; I'm also scared of crashing on my own just by going too quickly down a hill.
It makes me super nervous to think of working up to speeds that are comparable to a car - but without any protection of a vehicle around me!
Some of my discomfort is probably at least due to how my bike fits me (will have a chance on Sunday for the coach to look at it and see if there are things I should adjust), and also just learning how to use its set up for the brakes and gears (this bike has drop handle bars and integrated gear shifts with brake levers on the lower part of the handlebars; my bike as a kid had flat handlebars, dial gear shifts, and brake levers nearer the center of the handlebar).
Current ability level: Have ridden total of 15 miles on the road in 5 workouts since starting a month ago. Have gone up to 4.2 miles in a single workout. My fastest average speed for a ride is 9.2 mph. The fastest I've seen during a ride is about 16 mph (going downhill, on a very non-trafficked road!).
Bike start-up costs:
Obviously, this is where triathlon costs really start to add up! The only real necessities are the bike and a helmet, of course. Helmet should always be purchased new (they're no longer effective once they've been through a crash), but if you're anywhere near average size, looking for a used bike should be feasible (but go to a bike shop to be sized first). (I'm short, and short-legged even relative to my lack of height, so if I'd waited for a bike in my frame size to show up on Craigslist, I'd still be waiting for a long time!)
- Road bike - $552 from REI. I got it for 15% off during their anniversary (full price was $649), so this was an exceptionally good deal, but typical price for an entry-level road bike seemed to be $650 - 750.
- Helmet - already owned this (from brief mountain-bike-owning mentioned above), but they start around $25.
- Bike shorts - $50 at REI. Bike shorts are weird. They really feel like a diaper.
- Tri shorts - $50 at REI. Tri shorts are intended to be worn for an entire triathlon: quick dry fabric and minimal padding to get wet during the swim, a little cushioning for comfort on the bike, and minimal padding also keeps them comfortable for the run. I've found it's plenty of cushioning for up to a 30-minute bike ride, and feels a lot better otherwise than full bike shorts.
- Gloves - $22 at REI.
- Air pump - also previously owned, but these cost about $15. Be sure to note whether your bike has a Shrader valve or a Presta valve and buy accordingly (though the pumps I've seen have adapters for both).
- Maintenance stuff: 2 spare tubes, multi-tool/allen wrench (to adjust seat, etc.), C02 cartridges (to fill tires when you're on a ride without a pump handy) with pump attachment, tire levers (used to remove tire to replace a tube) - I'd estimate a total of $35.
- Saddle bag to carry maintenance stuff on rides - $25 at REI. This attaches to the frame right underneath the seat.
- Visibility - my bike came with reflectors on front and back, and my parents gave me some lights that they weren't using, but lights can easily be found for $10 each.
- 2 bottle cages ($7 each) and 2 water bottles ($10 each). The team recommends having space on your bike for two bottles, so you can carry both water and a sports drink.
- Trainer - $150 used via Craigslist. These run at least $200 new (and most way more than that), but there are tons available used (definitely one of those things people buy and then realize is just taking up space in the garage), and they're pretty universal - the higher quality ones make less noise, but generally speaking there aren't any differences in size or function that would make much difference in which one you buy. (I found this terminology a bit odd when first hearing it, so FYI if you don't know, a bike trainer is a stand that turns your bike into a stationary bike indoors.)
Total: $793 for riding outdoors, $150 for riding indoors, and another $60 worth of stuff I already owned or got from family.
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