This morning's swim was a nice 1,400-yard workout, centered on a timed 500. I did all freestyle today, and warmup was a 300, 200 kick and 100 pull.
For the timed 500, I did it in 12:04, which was almost two full minutes faster(!) than the last timed 500 we did on May 8. Nice job -
Then we did 8 x 25s with fins, 10s rest each side, and a 100 easy to cool down. Very good day in the water today.
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Heat index
I wasn't planning to do a second workout today with the heat index at or near triple digits, but as lunchtime got closer I felt just restless enough to think about it. I convinced myself two miles wouldn't be too much and out I went. Though it was so warm and humid I could feel the moist air going into my lungs, I still managed to do two miles close to race pace.
Thursday, June 28, 2012
Wednesday, June 27, 2012
It's going to be hot today
With the weather projected to hit the mid-90s today, and since I was awake, I decided to go out for an early bike ride today at 6 a.m. and get today's exercise done and out of the way. (If it doesn't get too hot, I may still do a small run later.)
A good bike ride, averaging 15.9 mph (Beth said this is in the range of the faster group on most group rides), and covered a little over 11 miles in about 42 minutes.
At about 22 minutes, I felt a definite "bonk" in my legs as the pedaling got tough for no discernible reason. I pedaled through it, and about 3 minutes later things seemed fine again. I think that may have been the end of my glycogen stores, and the process of my body switching over to fat (I hope) for fuel.
A good bike ride, averaging 15.9 mph (Beth said this is in the range of the faster group on most group rides), and covered a little over 11 miles in about 42 minutes.
At about 22 minutes, I felt a definite "bonk" in my legs as the pedaling got tough for no discernible reason. I pedaled through it, and about 3 minutes later things seemed fine again. I think that may have been the end of my glycogen stores, and the process of my body switching over to fat (I hope) for fuel.
Tuesday, June 26, 2012
Back in the pool
After being away from the pool for both lessons last week, it felt good to get back in the water today. It was tough too. My breathing felt off, which made my strokes off. I suppose it could have been the other way around, but any way I really felt like I was working hard for what was a pretty straight-forward workout. The warmup: 150 free, 100 pull, 150 kick. Then we did ladders, with sets of ab work with the medicine balls out of the pool between rungs. Rungs were:
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Lunch run
Just finished an absolutely stellar lunchtime run. Did three miles, and for the first time did the whole thing without the walk breaks. I still believe wholeheartedly in the Galloway run/walk method, especially since it is definitely a style that got me to love being out there running. But there is something special about doing a longer (for me) run without the walks. ... In short, I rock!
Turns out the pace was about 10:40 per mile average, for three miles in just under 32 minutes.
Then I came in the house, showered, ate lunch and continued sweating for about 40 minutes.
- 4 x 25 free, 15 rest
- 2 x 50 breast, 20 rest
- 2 x 100 free with fins, 20 rest
- 2 x 100 free with fins, 20 rest
- 2 x 50 breast, 20 rest
- 100 easy cool down (free)
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Lunch run
Just finished an absolutely stellar lunchtime run. Did three miles, and for the first time did the whole thing without the walk breaks. I still believe wholeheartedly in the Galloway run/walk method, especially since it is definitely a style that got me to love being out there running. But there is something special about doing a longer (for me) run without the walks. ... In short, I rock!
Turns out the pace was about 10:40 per mile average, for three miles in just under 32 minutes.
Then I came in the house, showered, ate lunch and continued sweating for about 40 minutes.
Monday, June 25, 2012
Big update
OK, so it's been about 10 days since I last posted. Unfortunately, that doesn't mean I've missed out on sharing 15-16 workouts. It's only been six. (On the other hand, compared to a year ago at this time, that's six more workouts than I did then.)
The last update was my last time swimming, as I missed all last week swim sessions while I was in (upstate) NY for work. That means I also missed bike rides, as I couldn't beg, borrow or rent something to use during the week. I did get three runs in though, and they seemed to go well—if only for the change of scenery and bigger hills.
So, since my June 14 post, here's a brief outlay of what I've done:
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Observation on June
I re-read my post early in the month about June goals, and how they might be tricky because of travel, etc. It's like I could tell the future. Unless I do triple workouts this week (and I don't plan to), I won't hit 40 total workouts for the month. However, thanks to the three monster bike rides (2.5 to 3 hours each), I should be able to hit that 30 hours of exercise goal for the month.
The last update was my last time swimming, as I missed all last week swim sessions while I was in (upstate) NY for work. That means I also missed bike rides, as I couldn't beg, borrow or rent something to use during the week. I did get three runs in though, and they seemed to go well—if only for the change of scenery and bigger hills.
So, since my June 14 post, here's a brief outlay of what I've done:
- June 16: Big brick with 15.8 -mile bike ride and 5k run. 59 minutes and 42 minutes, respectively.
- June 19: 5k run, 38:30.
- June 20: 4.05 miles, 52 minutes.
- June 22: 3.3 miles, 42 minutes. (big hills this day, going up first half, then coming back with gravity...)
- June 24: 15.87-mile bike ride, 58 minutes awesomely for a 16.4 mph average!
- Today: 2-mile run, 22 minutes. Lunchtime bike ride was 9.xx miles in 36 minutes for a 15.3 mph average.
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Observation on June
I re-read my post early in the month about June goals, and how they might be tricky because of travel, etc. It's like I could tell the future. Unless I do triple workouts this week (and I don't plan to), I won't hit 40 total workouts for the month. However, thanks to the three monster bike rides (2.5 to 3 hours each), I should be able to hit that 30 hours of exercise goal for the month.
Thursday, June 14, 2012
Swim sprints
A fun new version of sprints at swimming this morning. After the 3 x 150s warmup, we did 25s on the clock. Instead of on a certain time per length by xx times, it was a steadily decreasing time per length, and we went to failure.
It started at 60 seconds for the first length, and then time per length decreased 1 second. I made it to 28 sprints before I was tired to continue. I was consistently near 25 seconds for the most part. Once the rest periods got under 10 seconds, I slowed considerably. I made the 28th length in time to do more, but I hit the wall part way in that last length where it was a struggle to finish.
I was breathing hard and, I think, sweating (despite being in the pool) by the end. The 150 of breaststroke to finish was a nice relaxing finish.
Today I also wore my tri suit in the pool for the first time. I've used it on some of my long bike rides because it's my only gear with some bike padding, and by default on some of my runs when I did bricks. It wasn't bad; I didn't notice any drag or feeling weighted down by the extra material soaking water or anything like that. I am curious now how long it will take to dry out on the bike ride, or if I will be pedaling with squish sounds for 16 miles.
Unfortunately, today was the third straight day of work deadlines kicking my butt, so there was no second workout at lunch or in the evening. In fact, I'm writing this at 9:30 at night, and I'm going to get back to work on one of my work stories right after this (hope to wrap it up by midnight and hit the sack without it weighing over my head unfinished). Then I can go out for a nice run first thing tomorrow morning.
It started at 60 seconds for the first length, and then time per length decreased 1 second. I made it to 28 sprints before I was tired to continue. I was consistently near 25 seconds for the most part. Once the rest periods got under 10 seconds, I slowed considerably. I made the 28th length in time to do more, but I hit the wall part way in that last length where it was a struggle to finish.
I was breathing hard and, I think, sweating (despite being in the pool) by the end. The 150 of breaststroke to finish was a nice relaxing finish.
Today I also wore my tri suit in the pool for the first time. I've used it on some of my long bike rides because it's my only gear with some bike padding, and by default on some of my runs when I did bricks. It wasn't bad; I didn't notice any drag or feeling weighted down by the extra material soaking water or anything like that. I am curious now how long it will take to dry out on the bike ride, or if I will be pedaling with squish sounds for 16 miles.
Unfortunately, today was the third straight day of work deadlines kicking my butt, so there was no second workout at lunch or in the evening. In fact, I'm writing this at 9:30 at night, and I'm going to get back to work on one of my work stories right after this (hope to wrap it up by midnight and hit the sack without it weighing over my head unfinished). Then I can go out for a nice run first thing tomorrow morning.
Wednesday, June 13, 2012
I am doing stuff ... honest
I just fell off the writing wagon apparently. Truthfully, I was away from the computer over the weekend, didn't blog on Monday's exercise-free day, and then skipped yesterday waiting for a second workout that never came. So, here's a quick wrap-up:
Started today with a really nice 5k. Did slightly under 12-minute miles, and really enjoyed my new Yurbuds Ironman earbuds that did not even fake like they were going to fall out. The twist-and-lock earbud gimmick turns out to, well, not be a gimmick. Nice job folks.
Yesterday, did a full swim of 3 x 150s for warmups, one kicking, one with double-kick breaststroke drill and one regular swimming. Then 6 x 25s with in-water "pushups" at one end, and 6 x 25s with pool edge triceps dips at one end. Followed that with 4 x 100s of swimming with fins, and finally a 100 cool down.
Weekend
The weekend rides were awesome. I did 39.35 miles going to Milwaukee in 2:31 for a sustained 15.6 mph pace. Coming back Sunday was more uphill and more difficult as it was more humid and I think I messed up my nutrition by waiting to long on drinks and gels. But it was 39.98 miles in 2:49 for a sustained 13.8 mph pace. I also started Saturday with a piece of peanut butter toast and a Gatorade Prime, but Sunday just washed down some Honey Stinger gels and hit the road.
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Tomorrow I plan to not miss my second workout, so I promise to update the swimming and a bike ride right after lunch.
Still having fun. Race day is in three weeks!
Started today with a really nice 5k. Did slightly under 12-minute miles, and really enjoyed my new Yurbuds Ironman earbuds that did not even fake like they were going to fall out. The twist-and-lock earbud gimmick turns out to, well, not be a gimmick. Nice job folks.
Yesterday, did a full swim of 3 x 150s for warmups, one kicking, one with double-kick breaststroke drill and one regular swimming. Then 6 x 25s with in-water "pushups" at one end, and 6 x 25s with pool edge triceps dips at one end. Followed that with 4 x 100s of swimming with fins, and finally a 100 cool down.
Weekend
The weekend rides were awesome. I did 39.35 miles going to Milwaukee in 2:31 for a sustained 15.6 mph pace. Coming back Sunday was more uphill and more difficult as it was more humid and I think I messed up my nutrition by waiting to long on drinks and gels. But it was 39.98 miles in 2:49 for a sustained 13.8 mph pace. I also started Saturday with a piece of peanut butter toast and a Gatorade Prime, but Sunday just washed down some Honey Stinger gels and hit the road.
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Tomorrow I plan to not miss my second workout, so I promise to update the swimming and a bike ride right after lunch.
Still having fun. Race day is in three weeks!
Friday, June 8, 2012
Hard 3 miles
Today was a difficult run. Went out about noon, intent on making really good time. My earphones kept falling out, and was into a headwind half the time, and it was 85 degrees out there (I found out after I got done). But I did 3 miles and got it done (at about a 4 mph walking pace...)
The fun comes this weekend, when I bike 40 miles to Milwaukee tomorrow morning, and then 40 miles home on Sunday. Getting my bike all situated tonight, and planning out my nutrition for the rides. Depending on how this weekend's rides go, I'm toying with the idea of doing a century ride as a gift to myself on Father's Day morning (especially attractive since I'll be gone the rest of that week with no access to swimming or biking).
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Thursday
Yesterday's swimming was good, about 1,400 yards with some land-based core work with medicine balls in between the main workout laps. Then at lunch did a 13+ mile bike ride.
The fun comes this weekend, when I bike 40 miles to Milwaukee tomorrow morning, and then 40 miles home on Sunday. Getting my bike all situated tonight, and planning out my nutrition for the rides. Depending on how this weekend's rides go, I'm toying with the idea of doing a century ride as a gift to myself on Father's Day morning (especially attractive since I'll be gone the rest of that week with no access to swimming or biking).
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Thursday
Yesterday's swimming was good, about 1,400 yards with some land-based core work with medicine balls in between the main workout laps. Then at lunch did a 13+ mile bike ride.
Wednesday, June 6, 2012
Two today
So today was a double again, and important to get two in with tonight's end-of-school pizza party ...
Started the morning with a nice 4-mile run at a 5 mph pace, including a top speed of 6.9 mph for about a 1/4 mile. Double-bonus this afternoon when I found out today is National Running Day!
Then at lunch, did a 10-mile route and averaged 15.7 mph.
(All told, killed about 1,100 calories today in prep for some pizza tonight, and maybe garlic bread too...)
Started the morning with a nice 4-mile run at a 5 mph pace, including a top speed of 6.9 mph for about a 1/4 mile. Double-bonus this afternoon when I found out today is National Running Day!
Then at lunch, did a 10-mile route and averaged 15.7 mph.
(All told, killed about 1,100 calories today in prep for some pizza tonight, and maybe garlic bread too...)
1-a-day
Monday's training day off was lovely. I didn't feel down or like I needed to be out at all.
Yesterday didn't get to go out for a second workout session after swimming in the morning. But I did walk with the kids a .5 mile into town for some ice cream cones. (I may have had one too.)
As for the swimming yesterday, it was about the quickest we've covered 1,400 yards. (Just about 300 shy of doing a full swimming "mile.") After the 300 warmup, we did 300 yards of some pull buoy and kick drills, and then did 2 x 400s that were: 4 x 50s of running in the lane to midpoint, freestyle to wall, backstroke to midpoint and run backwards to starting wall, followed by 100 kicking and 100 swim. (On the second 400, the 100 kicking was a 100 pull buoy.)
Yesterday didn't get to go out for a second workout session after swimming in the morning. But I did walk with the kids a .5 mile into town for some ice cream cones. (I may have had one too.)
As for the swimming yesterday, it was about the quickest we've covered 1,400 yards. (Just about 300 shy of doing a full swimming "mile.") After the 300 warmup, we did 300 yards of some pull buoy and kick drills, and then did 2 x 400s that were: 4 x 50s of running in the lane to midpoint, freestyle to wall, backstroke to midpoint and run backwards to starting wall, followed by 100 kicking and 100 swim. (On the second 400, the 100 kicking was a 100 pull buoy.)
Sunday, June 3, 2012
36-mile brick
A few good days of training following the May numbers. Did a 4-mile run on Friday, then a long brick on Saturday.
I started by getting up at 5:30 Saturday and headed out fairly quickly, having prepped my bike, nutrition and attire the night before. I rode for 36 miles 1/2 on a crushed stone bike path (was like moving through a swamp) and 1/2 on county roads (was beautiful after all that gravel). I averaged about 14.4 mph, which was around 12 on the bike path and then about 16-17 on county roads.
When I got home and took my bike helmet off, a pool of sweat fell to the floor from my forehead that had been held in check by the helmet's sweatband. I took a couple last swigs from my water bottle and went back out to do a 2-mile run. The pace was nothing great, but I did it. All told it was 3 hours of exercise on a Saturday finished by 9 a.m. (The recovery was another matter. There were a couple naps during the day...)
This morning, instead of making today a rest day, I decided to get up early again for another run. I did 4.7 miles at a slow pace, and will make tomorrow my rest day.
Next post will be Tuesday after swimming, and either a lunchtime bike or run.
I started by getting up at 5:30 Saturday and headed out fairly quickly, having prepped my bike, nutrition and attire the night before. I rode for 36 miles 1/2 on a crushed stone bike path (was like moving through a swamp) and 1/2 on county roads (was beautiful after all that gravel). I averaged about 14.4 mph, which was around 12 on the bike path and then about 16-17 on county roads.
When I got home and took my bike helmet off, a pool of sweat fell to the floor from my forehead that had been held in check by the helmet's sweatband. I took a couple last swigs from my water bottle and went back out to do a 2-mile run. The pace was nothing great, but I did it. All told it was 3 hours of exercise on a Saturday finished by 9 a.m. (The recovery was another matter. There were a couple naps during the day...)
This morning, instead of making today a rest day, I decided to get up early again for another run. I did 4.7 miles at a slow pace, and will make tomorrow my rest day.
Next post will be Tuesday after swimming, and either a lunchtime bike or run.
Friday, June 1, 2012
May numbers
OK, so a month ago on May 1, I wrote a post about my April numbers and how I wanted May to go. Since today is June 1, seems like an appropriate time to take a look back.
According to my April MapMyRide training log, I had done exercise on 21 days (including some two-a-days), tallied 82.78 miles running and biking and hit 8,790 exercise calories burned. Then I said that by today's date, I wanted the May calendar to top 9,000 exercise calories burned. I beat that mid-way through the month, so the final tallies for May by the numbers are:
227.34 miles covered (run, bike and swim).
28.1 hours of exercise.
26 days with at least 40 minutes of exercise.
39 total workouts.
21,077 calories burned through exercise.
I have to say I'm happy with that.
June is going to be an interesting month, as I need to go to work in NY at the home office for a week somewhere in there, while also hitting the peak of my tri training plan, and starting the taper in the last week. It's hard to pick the right goal to try for, so let's go with this: I'm going to shoot for 30 hours of exercise in June and 40 total workouts.
According to my April MapMyRide training log, I had done exercise on 21 days (including some two-a-days), tallied 82.78 miles running and biking and hit 8,790 exercise calories burned. Then I said that by today's date, I wanted the May calendar to top 9,000 exercise calories burned. I beat that mid-way through the month, so the final tallies for May by the numbers are:
227.34 miles covered (run, bike and swim).
28.1 hours of exercise.
26 days with at least 40 minutes of exercise.
39 total workouts.
21,077 calories burned through exercise.
I have to say I'm happy with that.
June is going to be an interesting month, as I need to go to work in NY at the home office for a week somewhere in there, while also hitting the peak of my tri training plan, and starting the taper in the last week. It's hard to pick the right goal to try for, so let's go with this: I'm going to shoot for 30 hours of exercise in June and 40 total workouts.
Thursday, May 31, 2012
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.
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.
Tuesday, May 29, 2012
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.
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.
Thursday, May 24, 2012
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.
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.
Tuesday, May 22, 2012
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.
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.
Monday, May 21, 2012
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.
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.
Friday, May 18, 2012
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.
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.
Wednesday, May 16, 2012
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.
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.
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.
Monday, May 14, 2012
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...
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.
------
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.
------
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...
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