Nothing special to report today. I did do a race distance without needing a rest, though I did need to change-up strokes a few times.
Started with a 250 warmup (which I did without a rest), and then the main workout was 10 laps of water running/swimming. We would run in the water about half a length (12 yards or so), and then finish the length swimming any stroke, and then swimming back the full length of 25. So it was roughly 120 yards of running in water plus 380 yards of swimming. I did pull some rests in between some of the laps.
We finished off with 400 yards (8 laps), nonstop. Technically this was 40 yards short of race distance, but it was at the end of 30 minutes of swimming. I did a mix of freestyle and breast, mostly breast, with 50 yards of backstroke mixed in. It felt good and I did it in 12:50. I can only get better from here.
By race day, I'm hoping to do 10 minutes or less of swimming. Not sure about bike and run, but I am starting to feel confident I will be able to do the whole sprint tri in under 2 hours, which was my goal for first time out.
UPDATE: Also rode my bike today, for just under 6 miles, at lunch. Was a 25-minute ride. Lots of gnats out there. Yuck. Ride was good though.
Thursday, March 22, 2012
Wednesday, March 21, 2012
I rock.
Went to pickup my bike today in Whitewater at Quiet Hut Sports. They did the Spring maintenance thing and replaced the flat front inner tube (though there were no cuts in the tire ... hmmm, weird).
Anyhow, rode home the 14.63 miles of rolling terrain and knocked it out in 51.30. That felt pretty quick, for me, and I checked Map My Ride for the last time I did this ride. It was Sept. 1 last year after I'd only been riding about 5-6 weeks or so. That day I did it in 1:04.
So, over the winter through EA Sports Active on the Wii and with swimming twice a week for the past few weeks, I am definitely improving. My pedaling was steady and constant, and breathing was measured for the most part. Awesome -
(My legs are kind of shot right now with such a long ride for the first one of the year. I'm dreading and looking forward to swimming in the morning.)
Anyhow, rode home the 14.63 miles of rolling terrain and knocked it out in 51.30. That felt pretty quick, for me, and I checked Map My Ride for the last time I did this ride. It was Sept. 1 last year after I'd only been riding about 5-6 weeks or so. That day I did it in 1:04.
So, over the winter through EA Sports Active on the Wii and with swimming twice a week for the past few weeks, I am definitely improving. My pedaling was steady and constant, and breathing was measured for the most part. Awesome -
(My legs are kind of shot right now with such a long ride for the first one of the year. I'm dreading and looking forward to swimming in the morning.)
Tuesday, March 20, 2012
Going the distance
Today's swim was a good one. After a long layoff since Thursday morning, and plenty of personal bad news yesterday, it was refreshing to hit the water. Quite simply, it was a 250 warmup, then ladders (50, 100, 150, 200, 250, all with 1 minute rest between), and a 50 cool down. Did the ladders as a mix of kicking only, freestyle, and backstroke, and 90 percent of it with fins.
Distance today: 1,150
I'm still worried that I'll end up in the water at about 250 yards and just have trouble breathing, but the more I read on tri forums it seems like a lot of folks will switch to breast for brief periods for sighting and to catch a breath. So I'm less worried about that and just need to keep at it.
Also, taking the Trek in for Spring maintenance and get the front tire worked on. Hopefully riding again in a few days. EA Sports Active workouts on the Wii are going great, and I know I need to get running out there soon too.
Distance today: 1,150
I'm still worried that I'll end up in the water at about 250 yards and just have trouble breathing, but the more I read on tri forums it seems like a lot of folks will switch to breast for brief periods for sighting and to catch a breath. So I'm less worried about that and just need to keep at it.
Also, taking the Trek in for Spring maintenance and get the front tire worked on. Hopefully riding again in a few days. EA Sports Active workouts on the Wii are going great, and I know I need to get running out there soon too.
Friday, March 16, 2012
Ugh
Yesterday was going to be a trifecta. Swimming at 5:30, a quick, first-of-the-spring bike ride at lunch (it was 70 degrees out), and an hour of karate in the evening.
Instead, swimming happened, but it wasn't much of a workout. The night before, I had a bad bought of reflux that had me up for a couple hours and a coughing fit for about 30 minutes. My throat was raw. By the time I got to swimming it was on just a few hours' sleep, and after one warm-up lap, I had to stop and cough. I still had fluid in my lungs from the GERD. I made it through the 45 minutes, but it was very slow going. Not much progress.
I was feeling a little better by lunch though, and got the bike all set for the first ride. Got all my gear on and headed out. For 1.4 miles. Then the front tire spontaneously started leaking air quickly, and i had a 1.4-mile walk back home. At least it was nice out.
By the time late afternoon was turning to evening, I was way too tired to think about karate. Oh well. Still got two workouts in. Sort of.
Instead, swimming happened, but it wasn't much of a workout. The night before, I had a bad bought of reflux that had me up for a couple hours and a coughing fit for about 30 minutes. My throat was raw. By the time I got to swimming it was on just a few hours' sleep, and after one warm-up lap, I had to stop and cough. I still had fluid in my lungs from the GERD. I made it through the 45 minutes, but it was very slow going. Not much progress.
I was feeling a little better by lunch though, and got the bike all set for the first ride. Got all my gear on and headed out. For 1.4 miles. Then the front tire spontaneously started leaking air quickly, and i had a 1.4-mile walk back home. At least it was nice out.
By the time late afternoon was turning to evening, I was way too tired to think about karate. Oh well. Still got two workouts in. Sort of.
Tuesday, March 13, 2012
Great goggles
Another good workout this morning. 200 yard warmup, 500 yards kick work with fins, 250 yards in/out work (next graph) and a 150 yard cool down.
The new part of the workout today was swimming one length (25 yards), then getting out of the pool and walking back to the other side to dive in and do it again. So the walk was to catch breath, but we were also doing walking lunges as we went. Getting in and out of the pool so often was a little extra workout in and of itself as well.
The cool thing for me about the 250 portion was the diving in. I used the starter's platform just like I remember from high school, and the form and underwater kicking came back really quick. The best part may have been my Speedo Vanquisher 2.0 goggles, because they did not shift off my eyes at all when I hit the water. The tech on these is great. They fit in tight with awesome suction, but with plenty of vision and no fogging. They don't hurt or pinch, and I don't get raccoon eyes for the day. The instructor recommended them, and they may be the best $15 I've spent in a long time.
The new part of the workout today was swimming one length (25 yards), then getting out of the pool and walking back to the other side to dive in and do it again. So the walk was to catch breath, but we were also doing walking lunges as we went. Getting in and out of the pool so often was a little extra workout in and of itself as well.
The cool thing for me about the 250 portion was the diving in. I used the starter's platform just like I remember from high school, and the form and underwater kicking came back really quick. The best part may have been my Speedo Vanquisher 2.0 goggles, because they did not shift off my eyes at all when I hit the water. The tech on these is great. They fit in tight with awesome suction, but with plenty of vision and no fogging. They don't hurt or pinch, and I don't get raccoon eyes for the day. The instructor recommended them, and they may be the best $15 I've spent in a long time.
Thursday, March 8, 2012
Take a deep breath. Not too deep, though.
Swimming today was a blast again today. Did a 100 warmup (crawl, crawl, breast, back), and then for the bulk of the session the coach had us do 20 lengths (25 yards) with a minute per length. So that meant whatever time you didn't use became a brief rest period before the next length.
I did really fast, for me, front crawls the first two lengths (sub-30 seconds), but the 30 seconds of rest time wasn't enough and I had to balance speed and rest throughout the swim better. By the middle lengths, I was doing some breast and back to catch my breath, but then I was down to 5-10 seconds rest between swims. I'm sorry to say, I took two lengths off in the middle and so I only accomplished 450 yards of the 500. But I did my best to keep it together after that longer rest and finish strong with as many front crawl lengths as I could.
After that, we did 5 laps of kicking, with fins and boards. Next was 2 laps of front crawl with fins. Finally, we finished with 2 laps swim, no fins.
Today's total: 1,000 yards.
A couple times, after I was real tired, in my breathing during front crawl I would take in a bit of water and it freaked me out. Both times, I had to switch to breast for the balance of the length to calm down and get my breathing centered. Have to work on that. I'd hate to swallow some Pewaukee Lake water and freak out 4 minutes into the tri.
I did really fast, for me, front crawls the first two lengths (sub-30 seconds), but the 30 seconds of rest time wasn't enough and I had to balance speed and rest throughout the swim better. By the middle lengths, I was doing some breast and back to catch my breath, but then I was down to 5-10 seconds rest between swims. I'm sorry to say, I took two lengths off in the middle and so I only accomplished 450 yards of the 500. But I did my best to keep it together after that longer rest and finish strong with as many front crawl lengths as I could.
After that, we did 5 laps of kicking, with fins and boards. Next was 2 laps of front crawl with fins. Finally, we finished with 2 laps swim, no fins.
Today's total: 1,000 yards.
A couple times, after I was real tired, in my breathing during front crawl I would take in a bit of water and it freaked me out. Both times, I had to switch to breast for the balance of the length to calm down and get my breathing centered. Have to work on that. I'd hate to swallow some Pewaukee Lake water and freak out 4 minutes into the tri.
Tuesday, March 6, 2012
1,150 yards
Today was a tremendous confidence booster in the water. I got in the pool before the instructor showed up, so I did a quick 50 yards (1 lap) to both warm up and start exhausting my 'swimming' muscles prior to the day's workout.
Next was a 200 freestyle warmup, and then we were doing 400s (8 laps) split up into a set of 200 kicking (with board) and 200 freestyle (no board). I mixed it up with flippers as well. My two 400s were split like this:
100 kicking, 100 kicking with flippers, 100 crawl with flippers, 25 crawl, 25 back, 25 breast, 25 crawl.
I finished as strong as I could with a 100: breast, crawl, back, crawl. All told, 1,150 yards with shorter rest periods. I am tired and feel great.
Also, weighed in yesterday and registered a 1 lbs. loss for the week. It's not a Biggest Loser-style number, but it is a steady, sustainable loss. I'll take it. Or leave it (off) rather.
Next was a 200 freestyle warmup, and then we were doing 400s (8 laps) split up into a set of 200 kicking (with board) and 200 freestyle (no board). I mixed it up with flippers as well. My two 400s were split like this:
100 kicking, 100 kicking with flippers, 100 crawl with flippers, 25 crawl, 25 back, 25 breast, 25 crawl.
I finished as strong as I could with a 100: breast, crawl, back, crawl. All told, 1,150 yards with shorter rest periods. I am tired and feel great.
Also, weighed in yesterday and registered a 1 lbs. loss for the week. It's not a Biggest Loser-style number, but it is a steady, sustainable loss. I'll take it. Or leave it (off) rather.
Thursday, March 1, 2012
Not drowning
Swimming was awesome again today. Roughly 1,000 yards total over the 45 minutes. Today I went a length at a time with just a little rest at each wall, rather than full laps with longer rest. My cardio needs to build up as much as my stroke needs work.
The instructor had me working on lengthening my stroke and slowing my kicking down, which are essential for a longer swim. Apparently, I have more of a power-type sprinter's stroke and I try to move as quickly from wall to wall as possible. And it eats up oxygen like Cookie Monster on freshly baked chocolate chip cookies.
One great note from today's session: At the end, when I was thoroughly tired and worn out, she had me do two last laps (four lengths) of any style, with no rest at the walls. I was able to do it (25 crawl, 25 backstroke, 50 breaststroke). I tried to switch back to front crawl on the last 25, but by body just wasn't into it. I swallowed a bunch of water and changed up mid-length to breaststroke again. But, I finished.
So, can't wait to get back in the water Tuesday.
The instructor had me working on lengthening my stroke and slowing my kicking down, which are essential for a longer swim. Apparently, I have more of a power-type sprinter's stroke and I try to move as quickly from wall to wall as possible. And it eats up oxygen like Cookie Monster on freshly baked chocolate chip cookies.
One great note from today's session: At the end, when I was thoroughly tired and worn out, she had me do two last laps (four lengths) of any style, with no rest at the walls. I was able to do it (25 crawl, 25 backstroke, 50 breaststroke). I tried to switch back to front crawl on the last 25, but by body just wasn't into it. I swallowed a bunch of water and changed up mid-length to breaststroke again. But, I finished.
So, can't wait to get back in the water Tuesday.
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