Sushi-no

When I get out of the habit of posting, I really fall short apparently. OK, so here's another multi-day catch-up post.

Tuesday
I was back in the pool Tuesday morning, and we did some 25y sprints that really got me going. Started the day with the 300 warmups, then did some alternating laps of kicking and pull buoy. Then we did 10 x 25s on the 1-minute counter, where we'd rest on the wall until the minute remainder was up. Normally, I take it easy during this drill and try to balance exertion and time. Before we started though, coach said she wanted each length to be all-out. So I slammed each one.

The first length was like lightning (for me), in under 20 seconds. But I evened out and the rest were quick at about 20-25 seconds per, and coach was impressed by my consistency on speed. I was definitely winded after each, and able to go again on the minute. Nice sprints that provided an ego boost for the day. Then we did a few sets of this and that and wound up swimming about 0.8 mile, which was pretty good for the 45 minute session.

Then at lunch on Tuesday I went for a blistering ride, just over 10 miles on a 15.7 mph pace. The hills are getting flatter and distances seem shorter.

Wednesday
Yesterday morning, I started with an 11-mile ride in the morning, averaging 15.3 mph. A good quick ride to start the day. Then as I was getting ready for a noontime run, I got a call from school and needed to pickup one of the kids and spend some time at the doctor's. Leaving there, I stopped and got some sushi for a late lunch, and my wife brought me home a coffee as well. Then awhile later, she made sure I went out to do the run I missed at lunch.

I set out for a 4.5-mile run, with sushi and coffee gurgling away in my gut. It was not good. While sushi may be a good recovery food with its mix of lean proteins and simple carbs, it is a terrible pre-race food. The coffee probably wasn't helping either (no cream or sugar, just coffee...) I didn't puke anything on the side of the road, but I sure wanted to a couple times.

Today
This morning was back at swimming. Nothing special. 300 warmup, then 4 x 200s with sets of leg lifts/ab work out of the pool in between each set.

Talk to you tomorrow. 

Catching up

I didn't post for a few days, so here's your catch-up on the past few days of workouts.

Friday
I ran a 5k in the morning, sneezing all the way. I didn't post because I planned to do a bike ride at lunch that day, but I didn't and then time just got away. It was a good run and nice start on the weekend.

Saturday and Sunday
Spent the bulk of each day in a truck driving to Detroit to pick up my new (old) motorcycle. No workouts, other than loading/unloading an 800-lbs. bike on Sunday morning and afternoon.

Monday
It was really hot, so I decided to get up early and start Memorial Day with a workout before it got too hot. Since it was an extra day off from work and I'd missed two straight days of workouts, I decided to do a land-based race-distance workout. I biked 16.2 miles and then did a 5k. Even at 6 a.m., it was hot. It was like a sauna out there. Steamy and blecch. I did the bike ride in an on-pace hour, and then was wiped out for the 5k. I walked more than I ran and felt exhausted. I was sweating through all my layers by midway through, and was happy to get into a cold tub when I finished. My legs were fine, and I wasn't out of breath. I think I'd set out with too few calories and that was multiplied by the heat to wear me down.

The important thing was that I did race distances and finished. July 8 could be just as hot and steamy as yesterday was, so it was a shot in the arm to put together a "full" brick and finish. I know with a few more calories and better hydration I would have felt stronger throughout the run.

5.7 miles

I forgot to post yesterday, but it was still a good day for workouts. I did a 8.9-mile bike ride at lunch with one really steep hill. I was out for about 35 minutes for a 15 mph average.

Then about 5 p.m. I went out for a long run on a new route. I knew it would be longer than 4.5, my current longest run. Ended up being close to 5.7 miles. Did it in 1:07 for about 12-minute miles. The 4:1 ratio went well for awhile, but the last couple run portions included some extra walking leading into the walk portions. As much as I wanted to leg out each run section, I know I need to listen to my body once in awhile when it says it's tired. I knew that with it being a new longest distance, I shouldn't be hung up on a faster time as much as finishing strong.

I think I must have timed it right, because this morning's swim was a tough workout, but my legs and hips weren't dead at all. In fact, this morning's distance in the pool was the most we've done in about three weeks. And as an extra challenge, I went as long as I could doing freestyle to prove to myself that I could. I wound up only doing about 100 yards of breaststroke, and that was during the cool down.

All told, today's swimming was a 300 warmup, then 16 x 25s kicking (with fins) as fast as possible, with 15 seconds rest between, then 4 x 50s freestyle with 15 rest, 100 kick with fins, 4 x 50s free with 15 rest, 100 kick, 4 x 50s cool down.

Look all around ... nothing but blue skies

Yesterday, did just one workout. 3.78 miles in run/walk intervals per Galloway. Instead of a timed 4 minutes/1 minute ratio though, it was measured at 400m run/200m walk. The changed rotation had me going at 11:40/mile average. It was a clear blue day with a light breeze, and then Johnny Nash popped on the iPod singing "I can see clearly now" and all was right with the world for awhile.

This morning's swim was a 300 warmup, 200 kicking (with fins), 100 with pull buoy and then 16 x "50s" that were in/out of pool. We'd dive in, swim a 25 length, get out and do walking lunges back to the lane platforms and repeat.

At lunch today, I'm going to take the bike out for a 13 miler on a route I've done a few times (the one that killed me on a windy day last week), but today will ride reverse direction. And it looks like not too much wind today, so I'm hoping to average 14 mph or better. I'll do an update this afternoon.

Update: 
I did nail that 13 miles at lunch today, in 51 minutes for about 15.4 mph average.

Nice. 

40 (rounded up)

Saturday's long ride was great. Officially went 39.57 miles in three hours.

The best part of it was technical. I raised my seat height based on some things I've been reading about tri bikes and how they have higher seats for better aero positioning and better pedaling position for legs to use more hamstring and have energy in the quads left for the run. After pedaling almost constantly for three hours, when I got off the bike I could walk. (Possibly even have run...) I had no pain in my hips, and my legs didn't feel destroyed (yet). I was tired the rest of the day, but not limping. Nor was I crippled on Sunday's rest day.

I also discovered that the Glacial Drumlin Trail (where it's paved) and New Berlin Trail are very nice riding trails. It was a blast riding to Wauwatosa, and I'll have to do some summer rides to Milwaukee, maybe using the Hank Aaron Trail part of the way to go to a Brewers game...

Finally, the ride helped me bust through into a new number on the scale, one I can finally share. I'm finally back in the 250s, after many years away. The nice part of it is that it is due to being active and exercising, not counting carbs or having freeze-dried meal plans sent in the mail or anything else.

I've been watching my calories, trying to keep it at or under 2,000 each day (adjusting for exercise calories). On one day each week, my rest day from exercise, I don't count calories. I don't get crazy with the junk food that day though, . My hope is to be in the 240s by the time I do the tri in (gasp) seven weeks, and hopefully in the 230s or 220s by the half-marathon on Sept. 22.

I was down into the 230s about 7-8 years ago mainly through Atkins and no exercise. I was always around 205-210 in high school, then hit about 180 during boot camp. I went through the Navy around 195, and then started to put weight on quickly when I got out. I was around 240-250 most of college, and then started to gain again after getting married and when we had kids. (I should have been losing weight chasing them around...) I'm starting to get mad at myself reading this, seeing all the time I've let slip by.

But instead, I'm just going to put on a smile, see that I'm getting better, and look forward to the next workout: 3-4 miles at lunch today, and maybe a quick bike ride tonight.

Easy day

Yesterday was an easy day, after doing two-a-days the rest of the week up to it. Just swimming. 1,300 yards. A 300 warmup, then four sets of 250s, each broken up into: 100 kicking (no fins), 50 with pull buoy, then 100 swim (any).

Today I'll likely head out for a 2-3 mile run at lunch, then load up on carbs to prep for tomorrow's long morning ride, roughly 35-40 miles. Hitting the road by 7:30, hopefully done by 10:30-11. Going to ride into Sullivan, hit the Glacial Drumlin trail into Waukesha, then get onto the New Berlin Trail into West Allis, and then either city streets to the lake and back to Wauwatosa (destination), or just jump on the Oak Leaf Trail through Underwood and Menomonee River parkways to stopping point.

Difference between going to lakefront or not is about 15 miles total, and will depend on timing, weather, mood and legs.

Crushed it!

So, today I did a bike at lunch and a run after work. (I'll get to that in a minute.) But more importantly, today on my exercise log at Map My Ride, my calories-burned count topped 9,000 for May, crushing my goal of beating 8,790 by the end of the month. And it's just May 16... The count as of today is 9,497 calories burned by exercising in May.

The bike ride was a bit better today, with a little less wind. Hit about 6 miles on a 15-mph pace.

My run was nice. My new longest, 4.45 miles, in about 53 minutes for right around 12 min/mile.

Tomorrow I may just do a single workout with the morning swim so my body can rest a bit.

I think I'll just sit and smile the rest of the night. 

Yesterday

Forgot to post yesterday. Swim workout was a new one. 300 warmup, then six kick-only (no fins) 50s where we got out of the pool after each 50 and used a medicine ball to do circles around the waist for a minute. Right to left after one lap, left to right after the next. (Wasn't too bad yesterday, abs and shoulders definitely feel it today.) Then we did three 50s free with fins, 20 seconds rest, three 50s with 15 seconds rest and finally three 50s with 10 seconds rest between laps. Finally, an easy 100 cool down with breast.

Then at lunch, I went for a bike ride. It was a gusty, windy blue-sky day as we waited for T-storms in the afternoon. Except for the first couple miles, I was either headed directly into the wind or being blown sideways. My time suffered, as it took me nearly an hour to do 13 miles. But it was a tough workout.

Today, I plan to do another lunchtime bike ride and then a 3-4 mile run after work for a change of pace. I'll do a separate post on those.

Shift

Saturday did wind up being too hectic to get my brick done, so it got shifted to Sunday. I did 8 miles on the bike in about 31 minutes, and then a mile run in under 12 minutes. I think it's almost time to go up to a 1.5-mile run on brick days. Overall, it was a beautiful day to be out exercising. It looks like the rest of this week will be similar.

Today, I already went out for a bike ride before work. 10.25 miles in 40 minutes for around 15 mph average. And I'm planning to go out at lunch and do at least a 2-mile run yet. I'll update on that later.

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Update: Ran 2 miles at lunch, and nearly hit a 11-minute pace. (actually, I stopped to tie my shoe, so I may be at the 11-minute pace...) Felt good to do a double workout. Like those good old two-a-days for football in high school.

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Calorie update: I'm already at 7,424 burned for the month, so I think my goal is going to be shattered. Especially with the 40-mile ride I'm planning for Saturday morning...

(Unofficial) brick ... sort of

Today seemed so nice and sunny and receptive to activity that I decided to bump the run to lunchtime and start the day with a brief bike ride to get the metabolism going, fluid to the joints, wake up the muscles, etc. I did a moderately paced 4.88 miles in 20 minutes.

Then at lunch, I laced up the shoes again and headed out into a beautiful blue-sky day that was 70+ degrees with a slight breeze. I did 4 miles in 46 minutes, which means I did my longest run(/walk) to date in under 12 min/mile pace. And I kept to the 3:1 run/walk ratio, no matter how much I wanted to walk more once I hit 3 miles.

Tomorrow's "real" brick is up in the air right now. It will be delayed at least until the later afternoon, so I'm curious how that may affect the timing.

What a great start to a busy weekend.

1,450

Another good swim today, though very little breaststroke. Did the usual 300 warmup, 1/2 free and 1/2 breast, and then did "mini" ladders. 100 free, 150 kick, 200 free, 250 kick, 200 free, 150 kick, 100 free.

One thing I did notice is that my freestyle is pretty slow when I'm "pacing" myself during longer sets. I think I'm causing a lot of drag by not paying enough attention to my kicking. On my last lap, I went a bit harder than most of the day and found my whole body position in the water was more streamlined. I was kicking harder and pulling harder to finish strong.

Have I been taking it easy, too easy, during my swims to get through? Maybe I need to push myself harder in the water like I have been on the runs and cycling...

Pedaling faster

Today was a bike ride at lunch time, and I did about 3/4 of Saturday's brick course. A little over 11 miles in close to 40 minutes. Map My Ride GPS tracker app says I averaged 16 mph, which is pretty good. I've had it in my head for awhile that around 14 mph is my pace, but I guess I'll need to change that. My best guess is that as I've dropped weight, done more bicycling, added running and expanded my cardio fitness, the speed has just come naturally... Hmm, that list actually makes it seem like I've been doing a lot.

P.S. I got on the scale today and it was a good number again, but since I said I was going to stay off the scale this month, so I can't talk about it. Shhhh-

1,300 yards

Today was a basic workout. Warmup 300, then a time trial 500 (13 seconds slower than last time, not a concern), then 400 with fins and a 100 cool down. Not much else to add today.

Brick 3 (and a 3:1 Monday)

Saturday's third brick wiped me out. I didn't plan the ride exactly, just a general route that wound up being 14.4 miles in an hour. I think the training plan only called for a 40-minute ride for this particular brick workout. When I started the 1-mile run after, I felt like I was running through jelly the whole time. I did the mile in 13:26. I think that if I did a brick with a longer run, the mile pace would pick up as my quads warmed up to the run and I hit a better stride.

The big hiccup of the brick came at about 30 minutes in when I reached down for my water bottle that wasn't there. It was right near a county road I could of just headed south on and been home in 10 minutes, but I decided to push on with the original route I had in my head, figuring it was only about another 20 minutes to home that way anyway. 30 minutes later, I was dropping off my bike, grabbing the bottle off the kitchen counter for a quick couple of drinks and then back out for the mile.

3:1 update
So yesterday was an off day, and I really did take off from exercise. We went to my parent's 45th anniversary Mass and a brunch after, where I stayed pretty lean on the menu. a bagel with less than 2 tbs cream cheese, with lox and herring and capers, OJ and some oatmeal. Oh, and a couple beers.

This morning, I went out for a 3-mile run, and i felt like hell. My right hip and left inside calf hurt most of the way, but I stayed true to each 3-minute run section. It's not easier than Friday was, but not harder either. I think I may stick to the 3:1 at least through next week before trying to get to the 4:1 ratio. I think more important will be picking up my pace a bit when running in general, more than changing the ratio.

Calorie update
And for the May calories-burned tally, the total right now (at six workouts and seven days into the month): 3,703 exercise cals. burned. I think hitting 9,000-plus by the end of the month is well within reach, if my math is correct ...

After a long weekend, it's swimming tomorrow !

3/1 update

Today's run under the new 3:1 run/walk ratio went much better. Much, much better. I was able to keep up with all the 3-minute run portions, so that by the end, I had run 3.6 miles (.3 further than my usual 3.3s) in a full minute under my last 3.3 times. It felt great. Mostly. Still needed the ice bath, ibuprofen and alternating ice on my knees and hips back at work in the afternoon.

In Other Running News...
I signed up for the Sept. 22 inaugural Brewers half-marathon for the MACC Fund. I'm running in honor of my oldest son's good friend, Connor Bourke, who died from brain cancer a year ago. He was 12. Feel free to join my team, Running for Connor, or donate to the worthy MACC Fund through us in his behalf.

I looked at Jeff Galloway's half-marathon training plan, and it looks like following the July 8 tri, I can continue to follow pretty much the same training plan I'm doing now, except Saturday's bricks will actually just be progressively longer runs. I'm looking forward to the challenge.

1,500

This morning's swim was a good workout, almost constant swimming for the whole 45 minutes. Did the usual 300 warmup mix of free and breast. Then we did two 600 yard segments broken up as: 200 free, 100 free no legs with pull buoy, 200 breast, 100 kick with fins. It was exhausting. In a good way.

The one thing I didn't like about today was I woke up sore in the hips from running yesterday. It was OK in the pool, but got worse as I sat in the car on the drive home. I limped into the house. Now I've got ice on it, took some ibuprofen, and looks like I won't "sneak" in a bike ride at lunch today. Maybe a sedate little walk though to keep loose.

3/1

Today I waited until lunch to run (good call: mid 50s and raining at 7 a.m. vs. low 70s and light breeze at noon). I bumped up to a 3-min. run/1-min. walk split today. That extra 30 seconds was tough. I didn't make it the full 3 on every run segment. Towards the end I did make those 3s, as I pushed myself harder to not stop. This was thanks to an inspirational pic/quote my wife put on my FB page about not quitting because we don't really know what our limits are ... and when we hit them, our bodies will really let us know.

All told, it was a little over 3.3 miles in a little over 40 minutes.

Tomorrow is a swim, and I might even sneak in a quick bike ride at lunch if the weather is as nice as it was today.

8,790

With the calendar flipping to May today, I looked back at April on my MapMyRide training log. It had some neat stats to reflect on. Over the course of the month, I exercised at least a 1/2 hour on 21 days, and on many of the off days, I walked (at trade shows, the museum, etc.) Two of the days were counted as two workouts, the bricks, though I consider those one workout each. By the numbers, I ran or biked 82.78 miles. Including swimming, my total calorie burn for the month was 8,790 calories.

This morning was swimming, and we did 1,500 yards in the 45-minute session. There was a 300 warmup, then 12 50s where we would jog in the shallow water for half a length, swim to the deep end and back to the middle and water jog back to the edge. 1 minute rest between laps. Followed that with a 300 kicking with fins, dolphin kick up and free kick back. Then a 300 cool down. We'll be at a mile every session soon I think, which reinforces my confidence in finding a half-ironman next year. Maybe find an Olympic-distance tri for Spring and a HIM for fall... hmm. And the Pewaukee tri again that July.

Yesterday, I swapped my bike ride in on a running day. It's supposed to rain tomorrow, and I discovered Saturday that I'd much rather run in the rain than bike in the rain. (Actually, I almost missed the workout entirely for mental reasons, but many thanks to my wife who pushed me to go ride in the late afternoon.) I did 9.75 miles in about 35 minutes, for almost a16-mph average.

Oh, and I got on the scale again at the end of last week. Another great number. But I will try to resist the urge to weigh in every week, and just continue to log workouts and watch what I eat. Right now, I want to beat that 8,790 number for May. On June 1, I'd like the May exercise calendar to show 9,000-plus calories burned. After this morning's swim, I have 8,584 more calories to burn.