I am super tired so I am going to try to keep this succinct (may be hard considering how verbose I have become).
I survived yesterdays 3 workouts and even managed to make it to the pool this morning after minimum sleep (albeit 30 minutes later than usual). In order to make Thursday a little less stressful than yesterday I got my Thursday run in tonight downtown. I am hoping to catch a cat nap tomorrow between work and the master swim class which should result in me making it on time to Friday mornings swim.
Last nights Master swim class was definitely a good workout. I found myself in a position I am not often a part of in the running world. I was definitely the weak link last night and tried my best to hide it from everyone. My "runner conscience" kept questioning me during the sets though. Why are you doing this? You aren't a swimmer. Stop this nonsense now! You don't have to swim these sets as fast as everyone else! But luckily my "swimmer conscience" got the better of me and I did finish the whole workout on all of the stated send off times! (despite a charlie horse in my foot during the 100s even!)
Thats all I have the energy to post for now. More to come later!
Stats below:
Tuesday Run: 6 miles in around 53 minutes
Tuesday Master Swim Class: Total Yards 3450 in 70 minutes.
3*300
1 free
2 every 4th length back
3 50 free 50 drill
3*150 kick on 3:20
16*100 (sets of 4: 1:40 send off 70%, 80%, 90% 2:00 send off 50%
10*50 odds 37.5 yards sprint evens 12.5 yards sprint
Wednesday Swim: Total 3700 Yards in 80 minutes
4*(200, 50 pull, 50 drill) fist, catch up, sar, triple back
175 free, 25 breast 4:00 send off
150 free, 50 brest 4:10 send off
125 free, 75 breast 4:15 send off
100 free, 100 breast 4:30 send off
75 free, 125 breast 4:40 send off
50 free, 150 breast 4:55 send off
25 free, 175 breast 5:05 send off
200 breast 5:10
(all done with 15 seconds rest because I couldn't make even send offs, my breast stroke is weak!)
400 pull
10*50 on 1:00 send off (easy down, sprint back)
Wednesday PM Run: 7 Miles Easy 65 minutes
ps. My husband is the BESTEST ever!!! So nice to come home after a long day to a real dinner!!!
Oops
Ahahaha. I just went to confirm this mornings workout with the swim camp schedule. I am looking at Tuesday's AM workout and I am like, that is NOT the warm up I did...WTF? Then I realize I did Thursday mornings swim today. Whoops! What's even worse is that I printed it out Sunday night so I really have no excuse for mixing it up. Oh well I guess I will do Tuesdays swim on Thursday!
4 x (100 swim, 100 stroke, 50 drill) (alternate back and breast for stroke)
400 85%, 60 sec rest (6:47.84)
2 x 200 faster than 400 split, 15 sec rest (3:15.10, 3:16.28)
4 x 100 faster than 200 split, 15 sec rest (1:34.44, 1:34.19, 1:34.60, 1:36.13)
400 first and last 100 faster than previous 100s (6:27.98)
10 x 100 (25 kick, 25 back, 25 breast, 25 free)
CK was there coaching DM this morning. Not sure why more of the Wildflower peeps aren't taking advantage of CKs free lessons. I felt bad for him this morning. I mean he could be sleeping in or working out. But it looked like DM was really getting a good workout in! AND guess who CK met this morning? Flotsam and Jetsam!!! At first I thought that Jetsam had dropped Flotsam but it turned out he was just running late. Well I guess CK just couldn't help himself and he gave the guys some pointers! Well he says they were definitely improving and that they were really interested in his advice. They even asked him for private lessons! When I saw him go over to talk to them I just had to laugh to myself and swim on. With CK on their side now I am going to have to watch out ;) I will wait to see their progress before changing their nicknames though!
Other than doing the wrong workout this morning the swim went well. I slacked majorly on the warm up and cool down and chatted a bit more than usual. But I managed to get in 3600 yards in an hour and 20 minutes. (Too much rest!)
The long sets went over well. I was happy with the first 400 and followed through with the plan on all sets. I was a little confused as to how I would actually know if I had gone faster on the first and last 100 of the final 400. But then CK explained that I just need to look at the second hand and I should be able to calculate what second I should be crossing at for each 100. I know for sure I hit the first 100 under 1:34 for that but the last may have been right around 1:34 (foggy goggles). Still pretty cool that I dropped 20 seconds from the first 400 though.
Tonight is running then master swim. Fun times!
I am going to try and get around to posting a swim and run lingo explanation in my sidebar so my workouts aren't so confusing :)
4 x (100 swim, 100 stroke, 50 drill) (alternate back and breast for stroke)
400 85%, 60 sec rest (6:47.84)
2 x 200 faster than 400 split, 15 sec rest (3:15.10, 3:16.28)
4 x 100 faster than 200 split, 15 sec rest (1:34.44, 1:34.19, 1:34.60, 1:36.13)
400 first and last 100 faster than previous 100s (6:27.98)
10 x 100 (25 kick, 25 back, 25 breast, 25 free)
CK was there coaching DM this morning. Not sure why more of the Wildflower peeps aren't taking advantage of CKs free lessons. I felt bad for him this morning. I mean he could be sleeping in or working out. But it looked like DM was really getting a good workout in! AND guess who CK met this morning? Flotsam and Jetsam!!! At first I thought that Jetsam had dropped Flotsam but it turned out he was just running late. Well I guess CK just couldn't help himself and he gave the guys some pointers! Well he says they were definitely improving and that they were really interested in his advice. They even asked him for private lessons! When I saw him go over to talk to them I just had to laugh to myself and swim on. With CK on their side now I am going to have to watch out ;) I will wait to see their progress before changing their nicknames though!
Other than doing the wrong workout this morning the swim went well. I slacked majorly on the warm up and cool down and chatted a bit more than usual. But I managed to get in 3600 yards in an hour and 20 minutes. (Too much rest!)
The long sets went over well. I was happy with the first 400 and followed through with the plan on all sets. I was a little confused as to how I would actually know if I had gone faster on the first and last 100 of the final 400. But then CK explained that I just need to look at the second hand and I should be able to calculate what second I should be crossing at for each 100. I know for sure I hit the first 100 under 1:34 for that but the last may have been right around 1:34 (foggy goggles). Still pretty cool that I dropped 20 seconds from the first 400 though.
Tonight is running then master swim. Fun times!
I am going to try and get around to posting a swim and run lingo explanation in my sidebar so my workouts aren't so confusing :)
Uggh
Just got done filing state and federal taxes. What happened to home owners getting all this money back? We are getting like half back from what we got back last year. Maybe that only applies to people who pay PMI or something? Or maybe it's just because we haven't paid much interest for this year since we got the loan in November?
Whatever!
Local taxes are going to be a bear. Apparently Euclid has their own taxes so now I don't just have to file with CCA and RITA but also with Euclid. Wonderful!
THIS is what they should be teaching kids how to do in high school and college! How to file your taxes without stress!
Whatever!
Local taxes are going to be a bear. Apparently Euclid has their own taxes so now I don't just have to file with CCA and RITA but also with Euclid. Wonderful!
THIS is what they should be teaching kids how to do in high school and college! How to file your taxes without stress!
Fish out of water
Got out of the pool this weekend and got some running in. Stats below. Saturday I decided to sleep in and run on my own. I just went up and down Lakeshore on my little beach/disc golf park out n back. There were tons of disc golfers out because it was so nice. High of 55! I was going to hit the trails at NC but realized I had slept too late to pull that off. After my run I headed out to lunch with my 2005 Chicago Girls. We had a very nice lunch and caught up on all the latest gossip. These girls really are awesome. I have met cool people during all of my TNT events but this group really stands out because of how we have all made an effort to keep in touch post event as a whole group. We accidentally left out the guys from our team, so we felt pretty bad :( But we will be getting together again this Friday as a group and everyone should be able to make it.
After lunch David and I went for a walk on the tow path. We had a good time and got in around 2.5 miles then had ice cream :)
After our walk we headed to Streetsboro to hang with C, A, and B. We ended up spending a good chunk of the evening at a coffee shop chatting, then had mexican for dinner and watched the movie version of Noises Off! No gaming but we still had a good time. C made us a really gorgeous picture holder (the fabric ones with the lace to put your pictures in, I will post a pic!). I really wish I was so crafty!
Woke up Sunday morning and headed to Solon for the group run. It was 35 out, raining, and winds gusting up to about 30mph. i.e. brutal conditions. The wind actually blew my cap off on the last stretch coming in. The Sunday 12 mile course is a bear in good conditions so imagine my surprise when I came across the half way point in 46 minutes and I made it up the hill and back to the coffee shop in 1:29, almost 10 minutes faster than last week. It was definitely a good run. It felt hard but not too hard, so maybe all this swimming has actually done something for my running...
Sat around the bagel shop chatting and chowing then headed to the pool. Got there around noon and guess who was there? Flotsam and Jetsam! That's right folks! They are even swimming on the weekends! No telling if they were there Saturday, but they may have actually made it to the pool more times than this fish last week! Sunday was the 1650 yard time trial. Once again my pool head wasn't on straight. I have a hard enough time counting laps for a 500 let alone 1650. So I took Su and CKs advice and divvied it up in my head to 3 500s then a 150. On the 2nd 500 I may have actually done 550. Not sure though. So my split for 1650-1700 yards was 27:53. Not quite as fast as I had hoped for but to be honest to myself I wasn't really putting in a time trial effort. Uggh. I will just have to push that much harder this weekend on my 500 and 100 yard time trials. Even if I had put more effort in I shouldn't have expected as much because really this weeks focus was on shorter fast sets and I can dish those out pretty easily. It is swimming endurance that I need to work on. More 200s, 400s at a steady pace. But I didn't design the swim camp program so I am just doing as told ;) Once I start Steelhead base training I will focus more on longer sets and building endurance.
Last night I got really sick to my stomach. Trust me you don't want to know the stats on what is floating around in public pools. Needless to say I think I caught a bug from the pool. Luckily I took some meds and woke up feeling dandy this morning so I headed back to the pool.
My buddies Flotsam and Jetsam were back for more. They aren't getting any better yet. Still can't figure out their motives. I find it's getting really hard not to blantantly stare at them while doing kick drills. Today's work out was fine. Nothing fancy. Lots and Lots of 75s on a 1:30 send off. I should have done 1:20 but I was too lazy to figure out my send offs on the clock. Always starting at the top or bottom is much easier :) Plus I figured I earned a few seconds extra rest!
Tomorrow is the training day from hell. AM swim, PM Run, PM swim. Hopefully I survive!
Weekend Stats:
Sat: ~6 miles 54 min
Sun:
12 mile run in 1:29, average pace 7:25
3150 yards in 1:05:21
(300
200 pull
4*50 drill triple back, catch up, sar, fs
1650 Time Trial 27:53
250 pull
3*50 kick
250 pull
3*50 kick)
Mon:
3450 yards in 1:15
(wu: 3 x (100 free, 50 back, 50 breast, 50 kick, 50 kick on back)
3 x [4 x 75 @ 1:30 75%, 3 x 75 @ 1:30 85%, 2 x 75 @ 1:30 95%, 1 x 75 @ 1:30 65%]
150 pull
150 swim)
After lunch David and I went for a walk on the tow path. We had a good time and got in around 2.5 miles then had ice cream :)
After our walk we headed to Streetsboro to hang with C, A, and B. We ended up spending a good chunk of the evening at a coffee shop chatting, then had mexican for dinner and watched the movie version of Noises Off! No gaming but we still had a good time. C made us a really gorgeous picture holder (the fabric ones with the lace to put your pictures in, I will post a pic!). I really wish I was so crafty!
Woke up Sunday morning and headed to Solon for the group run. It was 35 out, raining, and winds gusting up to about 30mph. i.e. brutal conditions. The wind actually blew my cap off on the last stretch coming in. The Sunday 12 mile course is a bear in good conditions so imagine my surprise when I came across the half way point in 46 minutes and I made it up the hill and back to the coffee shop in 1:29, almost 10 minutes faster than last week. It was definitely a good run. It felt hard but not too hard, so maybe all this swimming has actually done something for my running...
Sat around the bagel shop chatting and chowing then headed to the pool. Got there around noon and guess who was there? Flotsam and Jetsam! That's right folks! They are even swimming on the weekends! No telling if they were there Saturday, but they may have actually made it to the pool more times than this fish last week! Sunday was the 1650 yard time trial. Once again my pool head wasn't on straight. I have a hard enough time counting laps for a 500 let alone 1650. So I took Su and CKs advice and divvied it up in my head to 3 500s then a 150. On the 2nd 500 I may have actually done 550. Not sure though. So my split for 1650-1700 yards was 27:53. Not quite as fast as I had hoped for but to be honest to myself I wasn't really putting in a time trial effort. Uggh. I will just have to push that much harder this weekend on my 500 and 100 yard time trials. Even if I had put more effort in I shouldn't have expected as much because really this weeks focus was on shorter fast sets and I can dish those out pretty easily. It is swimming endurance that I need to work on. More 200s, 400s at a steady pace. But I didn't design the swim camp program so I am just doing as told ;) Once I start Steelhead base training I will focus more on longer sets and building endurance.
Last night I got really sick to my stomach. Trust me you don't want to know the stats on what is floating around in public pools. Needless to say I think I caught a bug from the pool. Luckily I took some meds and woke up feeling dandy this morning so I headed back to the pool.
My buddies Flotsam and Jetsam were back for more. They aren't getting any better yet. Still can't figure out their motives. I find it's getting really hard not to blantantly stare at them while doing kick drills. Today's work out was fine. Nothing fancy. Lots and Lots of 75s on a 1:30 send off. I should have done 1:20 but I was too lazy to figure out my send offs on the clock. Always starting at the top or bottom is much easier :) Plus I figured I earned a few seconds extra rest!
Tomorrow is the training day from hell. AM swim, PM Run, PM swim. Hopefully I survive!
Weekend Stats:
Sat: ~6 miles 54 min
Sun:
12 mile run in 1:29, average pace 7:25
3150 yards in 1:05:21
(300
200 pull
4*50 drill triple back, catch up, sar, fs
1650 Time Trial 27:53
250 pull
3*50 kick
250 pull
3*50 kick)
Mon:
3450 yards in 1:15
(wu: 3 x (100 free, 50 back, 50 breast, 50 kick, 50 kick on back)
3 x [4 x 75 @ 1:30 75%, 3 x 75 @ 1:30 85%, 2 x 75 @ 1:30 95%, 1 x 75 @ 1:30 65%]
150 pull
150 swim)
This week in pictures
Davids company had a business dinner last Sunday. There was a clown at the bar making balloon animals. I asked for the road runner. He didn't know who the road runner was! But one of David's coworker's spouses had a tattoo of a red and orange road runner on his leg so he made me a road runner from looking at that. Yeah I am spoiled!
One more thing :)
Can I add that my husband shaved off his beard yesterday and I am so loving it! Give me a clean shaven hottie any day!
(and yes I have made it home and have cracked into the Merlot)
Now I know why Runner Susan doesn't like to blog while drinking.
(and yes I have made it home and have cracked into the Merlot)
Now I know why Runner Susan doesn't like to blog while drinking.
Where's your head at?
4 out of 5 early mornings ain't bad. I got home late last night from GNO and got into bed a bit later than planned so the alarm clock was not my friend this morning. I did still manage to get in the pool by 6:15 AM though. I don't know if it was the lack of sleep or the awkward night/morning (playing tetris with the cars because the garbage man comes pretty late and my car was in front of my husbands, having to print out the workout before leaving, locking myself out of the house last night...) or what but my head just was not on straight in the pool this morning. Luckily I can just rely on muscle memory and sheer stubbornness to get through the swim regardless ;)
Flotsam and Jetsam were back for more this morning too, but other than a few older swimmers the pool was pretty empty today. During the swim I thought about a lot, pretty much everything but what I was supposed to be focusing on which was my stroke. But mostly I was thinking about how laps get really monotonous, and today's workout really felt like just that, a bunch of laps...hmmm hopefully tomorrows break from the pool will allow me to get pumped up again for the rest of swim camp. I also had to stop feeling sorry for myself once I started doing kick laps and was watching a guy running around and around the mini track upstairs. Now that is monotonous!
Stats:
5* (50 drill, 100 free, 50 pull) drills: catch up, triple back, slow arm recovery, kick no board, closed fist swim
4*50 on a 0:55 send off
4*100 on a 1:45 send off
4*200 on a 3:30 send off
4*100 on a 1:45 send off
4*50 on a 0:55 send off
50 kick
250 pull
100 kick
250 pull
100 kick
Total Yards 3750 Total Time in the pool 79 minutes
I made all the send offs that I wanted to make so I am pretty happy with the workout and the minute I was out of the pool I felt better. I am super glad I woke up in time for the swim because it just makes you feel better to sit down at your desk already having accomplished something.
Last night I did manage to squeeze in a run. Not sure how far but probably at least the 5 miles I was supposed to cover. I did 44 minutes, an out and back from the house. It was a run of all flavors. I ran on some sidewalks, some dirt roads, some beach, some grass ;) It was a good run. I didn't do tempo like I was supposed to but did pick it up in the middle when Rammstein came on my mp3 player. The beach was nice, I forgot how hard it is to run through damp sand. But there were all these dead fish. I am talking piles of them. Little ones. Not sure what that was all about. They were all washed up where you would normally find debris. Gross!
This weekend promises to be just as busy as the week. Was supposed to go to a fundraiser tonight but I think a quiet evening at home sounds a little more tempting. So I think I will be making a donation and staying at home instead.
As my training log says when its down: Have a great weekend, will you have a long run to log when we get back? We thought so! Everyone have some great workouts and races this weekend. Big good vibes out to Rae!
Flotsam and Jetsam were back for more this morning too, but other than a few older swimmers the pool was pretty empty today. During the swim I thought about a lot, pretty much everything but what I was supposed to be focusing on which was my stroke. But mostly I was thinking about how laps get really monotonous, and today's workout really felt like just that, a bunch of laps...hmmm hopefully tomorrows break from the pool will allow me to get pumped up again for the rest of swim camp. I also had to stop feeling sorry for myself once I started doing kick laps and was watching a guy running around and around the mini track upstairs. Now that is monotonous!
Stats:
5* (50 drill, 100 free, 50 pull) drills: catch up, triple back, slow arm recovery, kick no board, closed fist swim
4*50 on a 0:55 send off
4*100 on a 1:45 send off
4*200 on a 3:30 send off
4*100 on a 1:45 send off
4*50 on a 0:55 send off
50 kick
250 pull
100 kick
250 pull
100 kick
Total Yards 3750 Total Time in the pool 79 minutes
I made all the send offs that I wanted to make so I am pretty happy with the workout and the minute I was out of the pool I felt better. I am super glad I woke up in time for the swim because it just makes you feel better to sit down at your desk already having accomplished something.
Last night I did manage to squeeze in a run. Not sure how far but probably at least the 5 miles I was supposed to cover. I did 44 minutes, an out and back from the house. It was a run of all flavors. I ran on some sidewalks, some dirt roads, some beach, some grass ;) It was a good run. I didn't do tempo like I was supposed to but did pick it up in the middle when Rammstein came on my mp3 player. The beach was nice, I forgot how hard it is to run through damp sand. But there were all these dead fish. I am talking piles of them. Little ones. Not sure what that was all about. They were all washed up where you would normally find debris. Gross!
This weekend promises to be just as busy as the week. Was supposed to go to a fundraiser tonight but I think a quiet evening at home sounds a little more tempting. So I think I will be making a donation and staying at home instead.
As my training log says when its down: Have a great weekend, will you have a long run to log when we get back? We thought so! Everyone have some great workouts and races this weekend. Big good vibes out to Rae!
Here Fishy Fishy
Struggled with the alarm a wee bit this morning but still managed to get to Peak by 6AM. Last night was a TNT alumni get together so I got home late and stayed up chatting with my hubby. Pictures from last night, tonight's GNO, and last Sundays dinner party coming as soon as I get a chance to catch my breath.
Flotsam and Jetsam were at the pool again this morning. Su was there too. She beat me to the pool but I got to talk with her a little before warming up and we chatted afterwards. She noticed that Flotsam's kick is pretty poor in addition to his wild flailing stroke. I am amazed that these guys get up so early to flop around in the pool. What is a little scary is I think we overheard Jetsam "coaching" Flotsam on his kick this morning. Yikes!
I felt like a fish today. And it felt good! I always feel comfortable in the water but today felt even better than most days. Great way to start the day!
Today was a lot of backstroke. I used to swim backstroke in middle school on our swim team so I favor this stroke over others.
Onto the stats:
warm up 4* (200 free, 50 pull, 50 drill) drills: triple back, catch up, slow arm recovery, fingertip
The backstroke/free sets called for a 3:30 send off. I did the first in 3:30 but then decided that I would be dead on the last few and changed to a 4:00 send off for the rest. I finished all but the last two under 3:30, but I would only have been getting 1-10 seconds rest and I didn't think that was quite enough to sustain a good pace on 200s.
3:30 send off
175 free, 25 back
4:00 send off
150 free, 50 back
125 free, 75 back
100 free, 100 back
75 free, 125 back
50 free, 150 back
25 free, 175 back
200 back
400 pull
10*50 (easy down, sprint back) on a 1:00 send off
Total yards: 3700 Total Time in the pool: 1:17:16
Boston training plan calls for a 5 mile run today, but since I ran long on Sunday and Tuesday I won't be too upset if I can't squeeze it in. Not really sure when I would have the time. Since when did I get such a busy social life?
Flotsam and Jetsam were at the pool again this morning. Su was there too. She beat me to the pool but I got to talk with her a little before warming up and we chatted afterwards. She noticed that Flotsam's kick is pretty poor in addition to his wild flailing stroke. I am amazed that these guys get up so early to flop around in the pool. What is a little scary is I think we overheard Jetsam "coaching" Flotsam on his kick this morning. Yikes!
I felt like a fish today. And it felt good! I always feel comfortable in the water but today felt even better than most days. Great way to start the day!
Today was a lot of backstroke. I used to swim backstroke in middle school on our swim team so I favor this stroke over others.
Onto the stats:
warm up 4* (200 free, 50 pull, 50 drill) drills: triple back, catch up, slow arm recovery, fingertip
The backstroke/free sets called for a 3:30 send off. I did the first in 3:30 but then decided that I would be dead on the last few and changed to a 4:00 send off for the rest. I finished all but the last two under 3:30, but I would only have been getting 1-10 seconds rest and I didn't think that was quite enough to sustain a good pace on 200s.
3:30 send off
175 free, 25 back
4:00 send off
150 free, 50 back
125 free, 75 back
100 free, 100 back
75 free, 125 back
50 free, 150 back
25 free, 175 back
200 back
400 pull
10*50 (easy down, sprint back) on a 1:00 send off
Total yards: 3700 Total Time in the pool: 1:17:16
Boston training plan calls for a 5 mile run today, but since I ran long on Sunday and Tuesday I won't be too upset if I can't squeeze it in. Not really sure when I would have the time. Since when did I get such a busy social life?
Again with the swimming
As promised here is my pre-swim routine: (Some background necessary to explain lack of nutrition involved)
I am not a morning person at all and almost all of my swim workouts the past few years have been at Peak at 6AM. This requires me to be up at 4:45 and out the door by 5:15. I also like to hit the snooze so a 4:45 wake up call often ends with me getting out of bed at 5:05. Leaving me with 10 minutes to get out the door. So in order to ensure my arriving at Peak by 6 I do several things.
The night before I pack my bag with clothes for work and my workout gear. (Note that I almost always forget something. This morning it was my coat. And let me tell you it is FREEZING in Cleveland today.) So after dragging my butt out of bed, feeding the cats, checking the weather and my email I throw on my shoes and head to the gym. If I gave myself enough time I may grab a glass of juice on the way out.
Once at Peak (I arrive in my swim suit with my Pjs on over them, maybe this is why the receptionist hates me so?) I hit the locker room and put away my stuff. Put in my contacts then head to the pool. And here is where my pre swim nutrition comes in. I stop at the drinking fountain on the way and take a Tropical Blast E-Gel and drink some water.
I am just too lazy to get up earlier in order to eat a proper breakfast. Also I worry about eating too much before getting in the pool. The whole 30 minutes thing is a myth, but all those flip turns do turn your stomach a bit. I am glad to see that I am not the only one who doesn't eat much before their swim. I tend to do the same thing before runs which is bad. I could probably run a lot easier if I had better pre run nutrition.
Today's swim went well. I got in 3550 yards in an hour and 13 minutes. CK showed up just as I finished my warm ups and he hopped in to do the sets with me. Of course he is a swim god and I suck compared to him so I had to do shorter distances in order to keep up with his send offs. I had a really good workout though and felt really strong on all but the 125s. I lost my focus on that set, I still was making send offs but it just didn't feel as good.
After the workout I learned a new drill. I think it is a total immersion drill. I can't remember the name but I will call it triple back for now. You start out on your back kicking for a few seconds (hands at your sides) then roll to your left (I may be mixing this up but I think you actually roll completely over to get to your right side on the first turn) as you extend your right arm so that you are kicking on your right side for a few seconds, then roll to your left as you extend your left arm kicking for a few seconds on your side, then roll back to the right kicking on your side, then roll back onto your back. Repeat starting on the left arm. Very cool drill. I assume it is going to help with my roll.
Today I tried to focus on pulling the water using my whole arm (as opposed to just my hand). I think I did a really good job with this except on the 125 set. I noticed that most of the workout I wasn't positioning my head as high as I would like. Staring more at the bottom of the pool than at the water in front of me. I assume it must be because my neck is tired. In addition to the swim camp I have been doing push ups and the runners world ab session everyday so I think that may be taking its toll on my neck. The good part of this though is that I also noticed my head is moving with my arm as I extend. So I think this means I am rolling better. And with that here are the stats:
Warm Up 4*(100 free, 100 back, 50 kick)
5*150 on a 3:00 send off (This was probably too easy but I thought 175 would be pushing it. All of these were right around 2:20)
5*125 on a 2:15 send off (This was my weak set, I think I was coming in around 2:05 on all of these)
5*75 on a 1:30 send off (Back on pace, all of these were around 1:10)
5*50 on a 1:00 send off (Easy as pie, all under 45 seconds)
2*250 pull easy focusing on stroke
50 triple back drill
But wait that's not all. ;) There were these two guys at the pool today and yesterday. They are swimming (I am using this term very loosely) together but using two lanes. I am not sure what these guys motivation is but they are horrible swimmers. They are swimming like they don't have goggles on even though they do, with their heads out of the water the whole time, splashing all over the place. It is painful to watch! It is like they are attacking the water. Hopefully they will go get a coach. And I hope they are just swimming for fitness and not planning on racing or they are going to be in big trouble. I think it may be more of a social outing as they stop at the end of the lanes after each 25 and talk. Anyways I found it amusing but tried not to make eye contact as I was swimming. I probably look like a freak to them swimming all calmly over and over again.
There were a lot of women in the locker room today when I left. Note to those women (well all right really just a note to the closet exhibitionists in the locker room) I do not come into the locker room to see your bare naked self. So please close the shower curtain! Good Grief.
It turns out I wasn't the only absent minded one this morning. Another lady forgot her pants. I think I would rather have forgotten my coat. Coming in to work with no pants might be pushing the dress code a bit.
I am not a morning person at all and almost all of my swim workouts the past few years have been at Peak at 6AM. This requires me to be up at 4:45 and out the door by 5:15. I also like to hit the snooze so a 4:45 wake up call often ends with me getting out of bed at 5:05. Leaving me with 10 minutes to get out the door. So in order to ensure my arriving at Peak by 6 I do several things.
The night before I pack my bag with clothes for work and my workout gear. (Note that I almost always forget something. This morning it was my coat. And let me tell you it is FREEZING in Cleveland today.) So after dragging my butt out of bed, feeding the cats, checking the weather and my email I throw on my shoes and head to the gym. If I gave myself enough time I may grab a glass of juice on the way out.
Once at Peak (I arrive in my swim suit with my Pjs on over them, maybe this is why the receptionist hates me so?) I hit the locker room and put away my stuff. Put in my contacts then head to the pool. And here is where my pre swim nutrition comes in. I stop at the drinking fountain on the way and take a Tropical Blast E-Gel and drink some water.
I am just too lazy to get up earlier in order to eat a proper breakfast. Also I worry about eating too much before getting in the pool. The whole 30 minutes thing is a myth, but all those flip turns do turn your stomach a bit. I am glad to see that I am not the only one who doesn't eat much before their swim. I tend to do the same thing before runs which is bad. I could probably run a lot easier if I had better pre run nutrition.
Today's swim went well. I got in 3550 yards in an hour and 13 minutes. CK showed up just as I finished my warm ups and he hopped in to do the sets with me. Of course he is a swim god and I suck compared to him so I had to do shorter distances in order to keep up with his send offs. I had a really good workout though and felt really strong on all but the 125s. I lost my focus on that set, I still was making send offs but it just didn't feel as good.
After the workout I learned a new drill. I think it is a total immersion drill. I can't remember the name but I will call it triple back for now. You start out on your back kicking for a few seconds (hands at your sides) then roll to your left (I may be mixing this up but I think you actually roll completely over to get to your right side on the first turn) as you extend your right arm so that you are kicking on your right side for a few seconds, then roll to your left as you extend your left arm kicking for a few seconds on your side, then roll back to the right kicking on your side, then roll back onto your back. Repeat starting on the left arm. Very cool drill. I assume it is going to help with my roll.
Today I tried to focus on pulling the water using my whole arm (as opposed to just my hand). I think I did a really good job with this except on the 125 set. I noticed that most of the workout I wasn't positioning my head as high as I would like. Staring more at the bottom of the pool than at the water in front of me. I assume it must be because my neck is tired. In addition to the swim camp I have been doing push ups and the runners world ab session everyday so I think that may be taking its toll on my neck. The good part of this though is that I also noticed my head is moving with my arm as I extend. So I think this means I am rolling better. And with that here are the stats:
Warm Up 4*(100 free, 100 back, 50 kick)
5*150 on a 3:00 send off (This was probably too easy but I thought 175 would be pushing it. All of these were right around 2:20)
5*125 on a 2:15 send off (This was my weak set, I think I was coming in around 2:05 on all of these)
5*75 on a 1:30 send off (Back on pace, all of these were around 1:10)
5*50 on a 1:00 send off (Easy as pie, all under 45 seconds)
2*250 pull easy focusing on stroke
50 triple back drill
But wait that's not all. ;) There were these two guys at the pool today and yesterday. They are swimming (I am using this term very loosely) together but using two lanes. I am not sure what these guys motivation is but they are horrible swimmers. They are swimming like they don't have goggles on even though they do, with their heads out of the water the whole time, splashing all over the place. It is painful to watch! It is like they are attacking the water. Hopefully they will go get a coach. And I hope they are just swimming for fitness and not planning on racing or they are going to be in big trouble. I think it may be more of a social outing as they stop at the end of the lanes after each 25 and talk. Anyways I found it amusing but tried not to make eye contact as I was swimming. I probably look like a freak to them swimming all calmly over and over again.
There were a lot of women in the locker room today when I left. Note to those women (well all right really just a note to the closet exhibitionists in the locker room) I do not come into the locker room to see your bare naked self. So please close the shower curtain! Good Grief.
It turns out I wasn't the only absent minded one this morning. Another lady forgot her pants. I think I would rather have forgotten my coat. Coming in to work with no pants might be pushing the dress code a bit.
Double the fun
Todays swim poll: What and when do you eat before your swim? Leave a comment and I will reveal my pre swim eating ritual tomorrow.
Amazing. I managed to wake up at 4:45 two mornings in a row and got to the pool by 6AM again! (despite a malfunctioning dryer and a change in todays outfit plans) Today's swim had more yards but a little less speed.
3* (100 free, 100 back, 100 kick)
500 EZ (8:37)
5*100@2:00 (50 free, 50 back)
400 pull
5*100 @ 2:00 (75 free, 25 stroke (alternating breast/back on stroke)
300 EZ something like 4:40
5*100@ 1:45
4*50 drill (Catch Up,Slow Arm Recovery,Fingertip drill,Fist swim)
200 EZ
4*50 drill (Catch Up,Slow Arm Recovery,head down,Fist swim)
Total Yards 4000 Total Time 1:28:26
I managed to get to bed relatively early last night and Sunday night. Which probably helped waking up. The rest of the week won't be so easy as I have social outings every night.
Got out to the Tuesday group run a little early and did a "warm up" loop with B. 16:26
2nd loop took it a little easier 18:09
3rd loop we added the hills. Uggh. We did the back hill. The hill is probably between 300 and 400 yards long, and its rough. 16:16 to get to the bottom of the hill.
4* up/down 2:00.93/2:09.08, 1:54.93/2:05.93, 1:54.23/2:13.89, 1:48.69/2:22.20 (it was chilly by then so my butt was too numb to be sore)
bottom of the hill to the end of the loop 1:50.23
Last loop ran with Su. We finished that one up in 18:10.
Total time 1:28:02
Total Mileage ~9.5-10
Average Pace 8:48-9:16
Ran into some hooligans on the 3rd and 4th loop. They can't have been much older than 14 and I am pretty sure they were drinking. Lovely. They called CK the n word (note we are all whiter than ghosts). Made me a little nervous but Su and CK didn't seem to be unnerved.
Just ate dinner and I need to shower. Drank some Merlot in honor of Mouse and I need to head to bed. Gotta wake up early and swim ;)
Amazing. I managed to wake up at 4:45 two mornings in a row and got to the pool by 6AM again! (despite a malfunctioning dryer and a change in todays outfit plans) Today's swim had more yards but a little less speed.
3* (100 free, 100 back, 100 kick)
500 EZ (8:37)
5*100@2:00 (50 free, 50 back)
400 pull
5*100 @ 2:00 (75 free, 25 stroke (alternating breast/back on stroke)
300 EZ something like 4:40
5*100@ 1:45
4*50 drill (Catch Up,Slow Arm Recovery,Fingertip drill,Fist swim)
200 EZ
4*50 drill (Catch Up,Slow Arm Recovery,head down,Fist swim)
Total Yards 4000 Total Time 1:28:26
I managed to get to bed relatively early last night and Sunday night. Which probably helped waking up. The rest of the week won't be so easy as I have social outings every night.
Got out to the Tuesday group run a little early and did a "warm up" loop with B. 16:26
2nd loop took it a little easier 18:09
3rd loop we added the hills. Uggh. We did the back hill. The hill is probably between 300 and 400 yards long, and its rough. 16:16 to get to the bottom of the hill.
4* up/down 2:00.93/2:09.08, 1:54.93/2:05.93, 1:54.23/2:13.89, 1:48.69/2:22.20 (it was chilly by then so my butt was too numb to be sore)
bottom of the hill to the end of the loop 1:50.23
Last loop ran with Su. We finished that one up in 18:10.
Total time 1:28:02
Total Mileage ~9.5-10
Average Pace 8:48-9:16
Ran into some hooligans on the 3rd and 4th loop. They can't have been much older than 14 and I am pretty sure they were drinking. Lovely. They called CK the n word (note we are all whiter than ghosts). Made me a little nervous but Su and CK didn't seem to be unnerved.
Just ate dinner and I need to shower. Drank some Merlot in honor of Mouse and I need to head to bed. Gotta wake up early and swim ;)
Triumph!
Went to start my month of swim camp this morning. The receptionist informs me that because I have been going to the pool with Team in Training I am not eligible for the free month (it isn't available to members). Blow! But she lets me swim this morning and tells me that the manager will call me. Well I worked my magic and convinced him to let me have my month free. Its the small victories in life that count right?
Quickie Swim Run Down
4* (150, 50 backstroke, 50 kick)
10*50 at 1:00 (ez out, build up back)
500 Time Trial 8:08 (uggh 5 seconds slower than last time)
5*100 @ 1:45
2* 50 Catch Up drill, 50 Slow Arm Recovery, 50 Fingertip drill, 100 Pull
total 3000 yds total time 66 minutes
Got home and it was still light out, this waking up early thing may have its plusses. I figured I would give my husband a break since he was working 10 hours today so I cleaned the bathrooms, swept, took out litter etc. Now I am off to make dinner. Not much here in the meat department so I think it is going to be tuna helper.
Quickie Swim Run Down
4* (150, 50 backstroke, 50 kick)
10*50 at 1:00 (ez out, build up back)
500 Time Trial 8:08 (uggh 5 seconds slower than last time)
5*100 @ 1:45
2* 50 Catch Up drill, 50 Slow Arm Recovery, 50 Fingertip drill, 100 Pull
total 3000 yds total time 66 minutes
Got home and it was still light out, this waking up early thing may have its plusses. I figured I would give my husband a break since he was working 10 hours today so I cleaned the bathrooms, swept, took out litter etc. Now I am off to make dinner. Not much here in the meat department so I think it is going to be tuna helper.
Back to the hills
Official Boston training starts this week. I didn't check the schedule on my way out but assumed that I had a 10-12 miler on the plate. I was wrong, my "long" runs don't start until next Sunday.
But I got in 12 miles today. 1:37:41. I forgot how evil "the hill" is when you haven't climbed it in awhile. I figured I had to make up for a week of slacking somehow though.
So after the run I did the runners world ab progression from the feb mag (sets of 8) and some push ups.
I slept off the vacation last night but am still a bit sleepy. I think my month long swim camp is going to start tomorrow. I have to redeem my month membership to Peak before February 1st. I am going to have to learn how to get by on a little less sleep this month.
Had a good run with G this morning. Listened to his JFK tales from last year. MG says I should do Sunmart, but the nice thing about JFK is it won't require flying. Bad part is 26 miles on the towpath. I still think it will be good as my first ultra. Lots of people I know will be there. Should be fun.
Feeling a bit antsy. Almost went and got my hair chopped.
Sorry for the randomness of this post. Hopefully tomorrow I will get back into the groove of things.
But I got in 12 miles today. 1:37:41. I forgot how evil "the hill" is when you haven't climbed it in awhile. I figured I had to make up for a week of slacking somehow though.
So after the run I did the runners world ab progression from the feb mag (sets of 8) and some push ups.
I slept off the vacation last night but am still a bit sleepy. I think my month long swim camp is going to start tomorrow. I have to redeem my month membership to Peak before February 1st. I am going to have to learn how to get by on a little less sleep this month.
Had a good run with G this morning. Listened to his JFK tales from last year. MG says I should do Sunmart, but the nice thing about JFK is it won't require flying. Bad part is 26 miles on the towpath. I still think it will be good as my first ultra. Lots of people I know will be there. Should be fun.
Feeling a bit antsy. Almost went and got my hair chopped.
Sorry for the randomness of this post. Hopefully tomorrow I will get back into the groove of things.
Sigh
We are back from Phoenix. It was in the 60s here while we were gone. Should've known.
I am absoultely exhausted even though we haven't really done much today.
Below are lots of random Phoenix photos in no particular order and with very unoriginal captions.
We had a very good time at the desert botanical garden yesterday.
I only took 182 photos this trip. I should have take more for sure.
Tomorrow its back to the norm so I am heading to bed early in the hopes of making it out to run with the Sunday crowd. I have a TON of vacation weight to lose already.
I am absoultely exhausted even though we haven't really done much today.
Below are lots of random Phoenix photos in no particular order and with very unoriginal captions.
We had a very good time at the desert botanical garden yesterday.
I only took 182 photos this trip. I should have take more for sure.
Tomorrow its back to the norm so I am heading to bed early in the hopes of making it out to run with the Sunday crowd. I have a TON of vacation weight to lose already.
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