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
Showing posts with label open water swimming. Show all posts
Showing posts with label open water swimming. Show all posts
Sunday, September 7, 2014
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.
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