I was supposed to do a 17 minute run tonight, but didn't get to do so. Too much LS.net work - not always a bad thing ;).
I'll pick up again with swim and bike tomorrow night.
Tuesday, April 15, 2008
Monday, April 14, 2008
4-12-08 (47 of 92) Swim and run
I modified the workout again today to account for the new swim training. I got to the pool before it opened and was doing some weight lifting when they finally opened the doors. I changed quickly and was the first person in the pool. It's cool when no one else is there besides the lifeguards. It seems more relaxing - probably just me though. I stayed in the water for 2 hours doing drills for TotalImmersion. When I started doing the drills last Tuesday, I got to a point with one of the first drills (the most basic one) where it just clicked. It was kind of like my body said -"oh, that's what we're doing now...okay". Then the drill fell into place and it was much easier. I got the same click on Thursday with the next drill in the sequence...Click! - "okay, we get it." I was almost to the click on the Saturday workout, but I felt like I was loosing concentration and getting hungry. After some weights and 2 hours in the water, I decided to forgo the biking because I wanted to go to Columbus to get my NEW bike.
When I got home, Steph wanted me to run with her, so we went to the dam and did 3 miles in 29:50. So I didn't get to bike, but I still got a double workout.
Then we went to Mike's Bikes in Columbus, and I bought my new bike. It should be in the shop in about 7 days.
When I got home, Steph wanted me to run with her, so we went to the dam and did 3 miles in 29:50. So I didn't get to bike, but I still got a double workout.
Then we went to Mike's Bikes in Columbus, and I bought my new bike. It should be in the shop in about 7 days.
4-11-08 (46 of 92) Run w/Steph R2T
I ran with Steph at the Rails2Trails tonight. She wanted to do a 5K distance run, so we didn't set any time goals, just ran as fast as we wanted. We ended up finishing the 5K in 27:24. I've got to be more mindful of her running. I was just running to do some distance, but I didn't factor in that my relaxed pace is not so relaxed to her. She still hung with me through the distance, but she said she was still going kind of hard to keep up.
She's still wanting to know how to go faster, but I don't want her to over-train an injure herself like I did. I've advised her to just work on stretching out distance...to go faster, you must go longer and slower.
I'm glad she's still enjoying the runs.
She's still wanting to know how to go faster, but I don't want her to over-train an injure herself like I did. I've advised her to just work on stretching out distance...to go faster, you must go longer and slower.
I'm glad she's still enjoying the runs.
Friday, April 11, 2008
4-10-08 (45 of 92) Total Immersion
I modified the training at the last minute last night. I was supposed to do a 17/35 SwiB, but as i left work, it looked like it might rain on my. I don't mind running/cycling in the rain, but the morons on the road make is scary. They get way too close when the roads are dry - I don't want to temp them when the roads are wet (it never did rain, but...) . I've been previewing/researching a swim program called Total Immersion, and I elected to start some of the drills for my recovery week swims. When I got to the gym, I watched a few minutes of the video on my Zune (Who'd have thought that my Zune would get co-opted into a training aid - - I'd heard of MLB pitchers getting footage of opposing batters loaded on their Ipods to review during training/while traveling), then I hit the pool.
It was very disorienting. Some of the drills were just simply floating on my back and kicking. But I guess it was to get my used to relaxing while sitting so low in the water. I did about 10 laps working on this form from memory. Then I transitioned to doing the laps rolled on my side - - this was interesting because breathing has always been an issue in my swim workouts, but it suddenly wasn't. Granted, I was only working on form so speed was irrelevant, but I seemed to have more time and feel more relaxed when rolling to the surface for air. Very cool feeling.
I only did the back kicking, side kicking, and some conditioning drills - they were all I could remember the correct form with any confidence, but I'll continue watching and re-watching the vids to learn the remaining drills.
I wound up spending about an hour in the pool drilling, but I didn't feel worn out when I left.
It was very disorienting. Some of the drills were just simply floating on my back and kicking. But I guess it was to get my used to relaxing while sitting so low in the water. I did about 10 laps working on this form from memory. Then I transitioned to doing the laps rolled on my side - - this was interesting because breathing has always been an issue in my swim workouts, but it suddenly wasn't. Granted, I was only working on form so speed was irrelevant, but I seemed to have more time and feel more relaxed when rolling to the surface for air. Very cool feeling.
I only did the back kicking, side kicking, and some conditioning drills - they were all I could remember the correct form with any confidence, but I'll continue watching and re-watching the vids to learn the remaining drills.
I wound up spending about an hour in the pool drilling, but I didn't feel worn out when I left.
Thursday, April 10, 2008
4-9-08 (44 of 92) Zooooom!!!!
A common measure of a runner is the time it takes to run a mile. That thought has been rattling around in the back of my head for a while (since a co-worker asked me, and I didn't have a simple answer). I answered the question tonight.
I was scheduled for a 17 minute run (recovery week). I decided that I'd set my gps for a 7 minute mile, and then do the remaining 10 minutes pretty slowly to cool down. The 7 minute mile has always been an out-there target for me... never been able to do it, even in high school. I think my best mile time in high school was 8 minutes (maybe a little less).
Give some perspective here: a 7 minute mile is about a 21 minute 5K race.
In my longer targeted training 5K's I've been able to hold a 7:30 mile for 3 miles, with some work (and the help of the gps). I set the GPS for 7 minutes per mile, and took off. It was HARD, and I pushed HARDER - very feral: grunting and lunging and screaming. It was a good thing I was alone. It was all to the greater good - I finished the mile in 6:22. A full 38 seconds ahead of pace. I took a short rest, and resumed the last 11 minutes of my run at a MUCH slower pace.
That is, without a doubt, the fastest I have ever run a distance. In my mind, this cinches it: I'm a better runner at 34 than I was at 17. Pretty cool.
I was scheduled for a 17 minute run (recovery week). I decided that I'd set my gps for a 7 minute mile, and then do the remaining 10 minutes pretty slowly to cool down. The 7 minute mile has always been an out-there target for me... never been able to do it, even in high school. I think my best mile time in high school was 8 minutes (maybe a little less).
Give some perspective here: a 7 minute mile is about a 21 minute 5K race.
In my longer targeted training 5K's I've been able to hold a 7:30 mile for 3 miles, with some work (and the help of the gps). I set the GPS for 7 minutes per mile, and took off. It was HARD, and I pushed HARDER - very feral: grunting and lunging and screaming. It was a good thing I was alone. It was all to the greater good - I finished the mile in 6:22. A full 38 seconds ahead of pace. I took a short rest, and resumed the last 11 minutes of my run at a MUCH slower pace.
That is, without a doubt, the fastest I have ever run a distance. In my mind, this cinches it: I'm a better runner at 34 than I was at 17. Pretty cool.
4-8-08 ( 43 of 92) SwiB workout
Okay, I feel better now. My HORRIBLE workout experience last Thursday had me a little worried (from a psychological point of view). It really bothered me that I couldn't finish a swim workout, and I've tried not to think about it too much, but it keeps creeping into my brain.
Success always makes me feel better.
I completed the workout today with some degree of confidence. I'm also trying to incorporate some elements of the TI swimming program into my workouts. I'm kind of at an impasse on the swimming subject (probably just need to get my head out of the way). I want to learn the TI method (have been doing some reading and watched the video - will re-watch), but I don't want to screw myself up before the race. I know that trying to learn a new method my really play havoc with my training and established technique (such as it is). However, I don't feel that he way I'm swimming is sufficient for the long term goals. It would be great if I could get some one-on-one direction, but I don't see that happening anytime soon.
Anyway - enough of the over-thinking. I swam for 17 minutes, and tried to go slowly to conserve my wind. I intentionally didn't count laps, because I think it makes my inadvertently force myself to speed up if I'm not finishing twice as many laps as the minutes on the clock.
After the swim, I hit the bike and pedaled for 35 minutes and covered a little over 8 miles.
*** Interesting note: I commented several weeks ago about how I thought the stationary bike gave a less-than-honest reading on distance ( I call them vanity miles). I've prety much confirmed this: on the stationary, I cover about 9 miles or more in a half hour, but on the road, I only cover about 8. Hopefully the new bike will add some speed by shedding a lot of weight.
Success always makes me feel better.
I completed the workout today with some degree of confidence. I'm also trying to incorporate some elements of the TI swimming program into my workouts. I'm kind of at an impasse on the swimming subject (probably just need to get my head out of the way). I want to learn the TI method (have been doing some reading and watched the video - will re-watch), but I don't want to screw myself up before the race. I know that trying to learn a new method my really play havoc with my training and established technique (such as it is). However, I don't feel that he way I'm swimming is sufficient for the long term goals. It would be great if I could get some one-on-one direction, but I don't see that happening anytime soon.
Anyway - enough of the over-thinking. I swam for 17 minutes, and tried to go slowly to conserve my wind. I intentionally didn't count laps, because I think it makes my inadvertently force myself to speed up if I'm not finishing twice as many laps as the minutes on the clock.
After the swim, I hit the bike and pedaled for 35 minutes and covered a little over 8 miles.
*** Interesting note: I commented several weeks ago about how I thought the stationary bike gave a less-than-honest reading on distance ( I call them vanity miles). I've prety much confirmed this: on the stationary, I cover about 9 miles or more in a half hour, but on the road, I only cover about 8. Hopefully the new bike will add some speed by shedding a lot of weight.
4-7-08 (42 of 92) Run w/ Steph
We took a longer run today. I was to run for 29 minutes, but felt like I wanted to go a little longer to unwind, and Steph said she was game for a longer run. We took it pretty slowly and did about 5.25 miles in 52:57. It was nice to do a little longer run, but with the warmer weather, the bugs are out. I think we both swallowed a few.
We may have to adjust our route a little since Steph reported that they're doing work on the dam - -we may just need to start from the other end of the park, or do our runs in Valley on the Rails2Trails.
We may have to adjust our route a little since Steph reported that they're doing work on the dam - -we may just need to start from the other end of the park, or do our runs in Valley on the Rails2Trails.
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