Working backwards ....
Tonight, I did three good laps at SMP. I felt a little sluggish, with two easy days and all. Or maybe it's that I continue to eat and felt fat. Anyway, it was a good ride. I felt both fatigued and yet stronger going up the hill. Then I had a rather tasty burrito from Midtown Burritos across from Costco.
Monday - Swam for 30 - 40 minutes. Mixed in some breaststroke and backstroke. I am feeling very undertrained on the swim. It seemed like I did alot of swimming, but that was only relative to doing none previously. I think my first steps will be to take a lesson at UMKC and get the Total Immersion DVDs.
Usually, I have yoga on Mondays but this was the first of the two weeks that it is closed. Too bad, it would have felt good. I did a good post-swim stretch.
Sunday - Easy 15 miles at Longview.
Saturday night - I wanted to go downtown to some of the Fringe Festival events but could not bear the thought of getting back in the car. So I rode down to the library and saw "Flow" about jazz musician Terance Blanchard. Then I rode down and met my friends in River Market and we went to Harry's Country Club for a beer. Then I rode home. So that was about 15 miles. Slow but hilly. That might not have helped the leg situation.
But I am all better now.
Tuesday, July 31, 2007
Saturday, July 28, 2007
Prairie Punished ...
I thought Saturday's 'Prairie Punisher' short course du would be a good hard workout and a nice brick opportunity. It's a 5K Run, 27.5K bike (17 miles), 5K Run, in the exurb of Gardner. After finally locating Gardner Friday, who knew there were two exits for Highway 56 and the Old one is still Olathe, I picked up my packet.
Set the alarm for 5 am. Had cheerios and milk and a banana. I had my snacks ready to go: a jelly sandwich, animal crackers and a Hammer gel. I also had a bottle of HEED mixed up. I figured there was alot of time between breakfast plus the the race length is in the zone where you might need nutrition, though I have never messed with it for a half-mary, which takes me about as long. As it turned out, I could not stomach the thought of the gel in that heat, though I did have a bite of sandwich in T1.
Anyway, I actually make it plenty of time, lots of room still in the transition zone. We got body-marked and given an ankle chip. Love the body marking. So fun to see how old everyone is. The velcro strap on the chip was very irritating during the second run.
Before the race, I figured an optimistic time prediction was 1:55 - 8 min pace on the first 5K, complete bike in slightly over an hour, 9 min pace on second 5K. It rained overnight a bit, just enough to really make it steamy. There was some cloud cover, however, as we started.
I missed the first mile marker but I guessed I was roughly on 8 minute pace, which felt a little quick given the humidity and the rest of the race, but depending on where exactly 5K was, I think I was a little better than 8. The course was basically flat, just a couple little rises in the road.
T1 went fine. I got my shoes off and on pretty quickly given that I don't have those quickie lace thingies and my bike shoes have laces (and velchro). It felt great to be on the bike to stir up the air a bit. It was just so heavy in the humidity, not quite hot yet, but so thick. I loved the bike course. It was more or less flat but a few rolling hills. I am so glad I have trained at SMP, which is a real biotch compared to this course. I probably could have pushed the pace a little, but I held back some. Plus I had a tiny little cramp in my left calf about mile 10. I actually unclipped to move it around (probably not a great idea but it seemed to help). It went away after a couple miles but it made me a little cautious. The only time I got passed by multiple people was during the cramping. I was passed a few times otherwise but no more than I passed people.
My bike average was 18.2, a new high for me. I was pretty happy with that, especially since I have not had many rides over 15 miles. T2 was OK. The first steps off the bike weren't bad. I was more worried about how hot it was to be on the run since the clouds had burned off. I really didn't want to drink much but I did have a couple swallows - I had been drinking water on the bike as well, nearly emptied the big water bottle.
Second run was like running in slow motion. I didn't really feel bad but I just could not move any faster. I caught two women in my age group on the run, one of whom I remembered from the bike where we swapped places a couple times, but I don't know how the other girl got that far ahead of me. I hung with a couple guys who were pushing the pace. The second half back in was tough but I think I ended up around 9 minute pace. Hard to tell until they post the complete results.
So I cross the finish line, a volunteer hands me a bottle of water. This race had great support, well-marked, volunteers at every turn, plenty of water and gatorade, very nicely done. I was pretty happy. By the time I got my watch off, it was 1:53:52 but my chip time was 1:53:18.
So I'm happy, I see that I'm in fourth place overall and first in age group. Based on last year's results, I thought I might be able to pull off an age group place, but not overall. Last year seemed to have quite a few women running in the 7's on the first leg. This year, they added a long course which was also a qualifier for the national long course duathlon championship, so that might have pulled some of the faster ones.
Ordinarily I don't hang around at a race but of course I wanted to collect my hardware. It took forever as the long course was still going on for quite awhile.
When they go to announce winners, I heard 'in second place from KC Missouri' .. and I knew something weird happened as the girl behind me was from Olathe. I got dinged two minutes for drafting!
Now I knew drafting was not allowed, but silly me, I never looked up the actual rules because I figured it meant like inches or a couple feet, like they do in the Tour, and there's no way I'm riding someone's wheel like that, even if it were legal. Apparently, the 'drafting zone' for USAT events is 22 meters long, which ends up being about three bike lengths behind you. It's also 2 meters wide. You can be in the draft zone if you are passing someone and you overtake them in 15 seconds or less. So the two minute penalty dropped me to second place.
I think it's a little amusing. I would never draft intentionally, and now that I now what the rule is, I will have to pay attention. That could be difficult in a more crowded field I think. I thought there was no way that you could benefit being that far behind but apparently you do. At least I only got dinged once, I saw some people got it 3 or 4 times and two minutes each time.
Bummer.
However, I am still happy about my time, even if it's asterisked.
Set the alarm for 5 am. Had cheerios and milk and a banana. I had my snacks ready to go: a jelly sandwich, animal crackers and a Hammer gel. I also had a bottle of HEED mixed up. I figured there was alot of time between breakfast plus the the race length is in the zone where you might need nutrition, though I have never messed with it for a half-mary, which takes me about as long. As it turned out, I could not stomach the thought of the gel in that heat, though I did have a bite of sandwich in T1.
Anyway, I actually make it plenty of time, lots of room still in the transition zone. We got body-marked and given an ankle chip. Love the body marking. So fun to see how old everyone is. The velcro strap on the chip was very irritating during the second run.
Before the race, I figured an optimistic time prediction was 1:55 - 8 min pace on the first 5K, complete bike in slightly over an hour, 9 min pace on second 5K. It rained overnight a bit, just enough to really make it steamy. There was some cloud cover, however, as we started.
I missed the first mile marker but I guessed I was roughly on 8 minute pace, which felt a little quick given the humidity and the rest of the race, but depending on where exactly 5K was, I think I was a little better than 8. The course was basically flat, just a couple little rises in the road.
T1 went fine. I got my shoes off and on pretty quickly given that I don't have those quickie lace thingies and my bike shoes have laces (and velchro). It felt great to be on the bike to stir up the air a bit. It was just so heavy in the humidity, not quite hot yet, but so thick. I loved the bike course. It was more or less flat but a few rolling hills. I am so glad I have trained at SMP, which is a real biotch compared to this course. I probably could have pushed the pace a little, but I held back some. Plus I had a tiny little cramp in my left calf about mile 10. I actually unclipped to move it around (probably not a great idea but it seemed to help). It went away after a couple miles but it made me a little cautious. The only time I got passed by multiple people was during the cramping. I was passed a few times otherwise but no more than I passed people.
My bike average was 18.2, a new high for me. I was pretty happy with that, especially since I have not had many rides over 15 miles. T2 was OK. The first steps off the bike weren't bad. I was more worried about how hot it was to be on the run since the clouds had burned off. I really didn't want to drink much but I did have a couple swallows - I had been drinking water on the bike as well, nearly emptied the big water bottle.
Second run was like running in slow motion. I didn't really feel bad but I just could not move any faster. I caught two women in my age group on the run, one of whom I remembered from the bike where we swapped places a couple times, but I don't know how the other girl got that far ahead of me. I hung with a couple guys who were pushing the pace. The second half back in was tough but I think I ended up around 9 minute pace. Hard to tell until they post the complete results.
So I cross the finish line, a volunteer hands me a bottle of water. This race had great support, well-marked, volunteers at every turn, plenty of water and gatorade, very nicely done. I was pretty happy. By the time I got my watch off, it was 1:53:52 but my chip time was 1:53:18.
So I'm happy, I see that I'm in fourth place overall and first in age group. Based on last year's results, I thought I might be able to pull off an age group place, but not overall. Last year seemed to have quite a few women running in the 7's on the first leg. This year, they added a long course which was also a qualifier for the national long course duathlon championship, so that might have pulled some of the faster ones.
Ordinarily I don't hang around at a race but of course I wanted to collect my hardware. It took forever as the long course was still going on for quite awhile.
When they go to announce winners, I heard 'in second place from KC Missouri' .. and I knew something weird happened as the girl behind me was from Olathe. I got dinged two minutes for drafting!
Now I knew drafting was not allowed, but silly me, I never looked up the actual rules because I figured it meant like inches or a couple feet, like they do in the Tour, and there's no way I'm riding someone's wheel like that, even if it were legal. Apparently, the 'drafting zone' for USAT events is 22 meters long, which ends up being about three bike lengths behind you. It's also 2 meters wide. You can be in the draft zone if you are passing someone and you overtake them in 15 seconds or less. So the two minute penalty dropped me to second place.
I think it's a little amusing. I would never draft intentionally, and now that I now what the rule is, I will have to pay attention. That could be difficult in a more crowded field I think. I thought there was no way that you could benefit being that far behind but apparently you do. At least I only got dinged once, I saw some people got it 3 or 4 times and two minutes each time.
Bummer.
However, I am still happy about my time, even if it's asterisked.
catching up
quickly ... so much to cover
I blew off Wednesday spin, telling myself that I'd save my legs for four laps at SMP. That was the last spin class till September, as I don't think I'm going to do an August session if they have one. Anyway, it was nice and warm and I had to have quite a conversation with myself to do the four laps. As it turned out, lap three was worse knowing I had one left. First two were up near 17 mph, then I fell off. But I think that hill training has some real benefits ...
Thursday I went to the pool for an 'easy' swim. I mostly used the pull buoy to work upper body and form. I really haven't done much swimming, it's no surprise I haven't gained much. I have to do something about improving my form, so that I can swim more over the fall and winter. I also find it rather boring, which might be a problem.
Friday was a rest day.
I blew off Wednesday spin, telling myself that I'd save my legs for four laps at SMP. That was the last spin class till September, as I don't think I'm going to do an August session if they have one. Anyway, it was nice and warm and I had to have quite a conversation with myself to do the four laps. As it turned out, lap three was worse knowing I had one left. First two were up near 17 mph, then I fell off. But I think that hill training has some real benefits ...
Thursday I went to the pool for an 'easy' swim. I mostly used the pull buoy to work upper body and form. I really haven't done much swimming, it's no surprise I haven't gained much. I have to do something about improving my form, so that I can swim more over the fall and winter. I also find it rather boring, which might be a problem.
Friday was a rest day.
Tuesday, July 24, 2007
time trial
Well I was relatively happy because I covered 33 laps in the pool (which equals 825 yards which equals 754 meters) in 21:30. I did not stop, though really when you have the wall every 25 yards you get a breath there. Unless you can do a flip turn, which of course I cannot nor do I want to learn. But that was about what I figured my time would be. I had done 500 m in about 14 last week so at least I'm consistent.
Then I looked back and on May 15, I did 30 laps in 20 minutes. That was when I thought the pool was 25 meters but then discovered it was 25 yards. So really I've gained nothing in two months. I have a feeling I rested more a couple months ago but I'm not sure.
I guess I didn't think I was any faster. But I'm not sure it really feels any better now either. And I seriously doubt I will be able to do that much freestyle in a tri. I don't really care about my time but I would prefer to not be in the water for more than 30 minutes.
Sigh.
I ran this morning. Around 30 minutes on the Trolley Trail.
Then I looked back and on May 15, I did 30 laps in 20 minutes. That was when I thought the pool was 25 meters but then discovered it was 25 yards. So really I've gained nothing in two months. I have a feeling I rested more a couple months ago but I'm not sure.
I guess I didn't think I was any faster. But I'm not sure it really feels any better now either. And I seriously doubt I will be able to do that much freestyle in a tri. I don't really care about my time but I would prefer to not be in the water for more than 30 minutes.
Sigh.
I ran this morning. Around 30 minutes on the Trolley Trail.
Monday, July 23, 2007
i had good bangs today
But otherwise not such a good hair day.
Super groggy this morning, but I made it to spin class. The sleep thing hasn't been so good in a few weeks and I don't expect it will improve in the next three. So sometimes I reach for mother's little helper. Plus it is just about that time of the month. Thank goddess that will be over by the time of the tri's.
So spin class has been hard this month. Only one more class though. They are doing a four week August session but I don't think I'll sign up as I'd be missing nearly half of it, I think. I think I'm reaching overtraining sometimes. I must work on more of a plan. My haphazard approach has gotten me pretty far but I can do more. Back to spin.. I think it's a result of the increased cycling I've been doing. My legs are pretty fatigued.
Yoga was good. No silly partner junk, no touching other people's feet, no people sticking their feet in my back, none of that! Plus that partner junk just breaks the flow. So tonight was good. I was happy to know I can still get into full lotus, though only one way, i.e. can't switch legs. And I even got into fish pose while in full lotus. Sort of. Briefly.
My sort of plan for this week:
Tuesday a.m. mellow 30 minute run - any morning plan is always in danger however
Tuesday p.m. swim - at least 750 m
Wed a.m. spin
Wed p.m. SMP road laps
Thur p.m. easy swim
Friday rest
Saturday Prairie Punisher - 5K 27K 5K - Course description doesn't sound too hilly.
Super groggy this morning, but I made it to spin class. The sleep thing hasn't been so good in a few weeks and I don't expect it will improve in the next three. So sometimes I reach for mother's little helper. Plus it is just about that time of the month. Thank goddess that will be over by the time of the tri's.
So spin class has been hard this month. Only one more class though. They are doing a four week August session but I don't think I'll sign up as I'd be missing nearly half of it, I think. I think I'm reaching overtraining sometimes. I must work on more of a plan. My haphazard approach has gotten me pretty far but I can do more. Back to spin.. I think it's a result of the increased cycling I've been doing. My legs are pretty fatigued.
Yoga was good. No silly partner junk, no touching other people's feet, no people sticking their feet in my back, none of that! Plus that partner junk just breaks the flow. So tonight was good. I was happy to know I can still get into full lotus, though only one way, i.e. can't switch legs. And I even got into fish pose while in full lotus. Sort of. Briefly.
My sort of plan for this week:
Tuesday a.m. mellow 30 minute run - any morning plan is always in danger however
Tuesday p.m. swim - at least 750 m
Wed a.m. spin
Wed p.m. SMP road laps
Thur p.m. easy swim
Friday rest
Saturday Prairie Punisher - 5K 27K 5K - Course description doesn't sound too hilly.
Sunday, July 22, 2007
07222007
I came across the live web coverage of the Ironman in Lake Placid this morning. Those folks are amazing. The first female was something like 9:30-9:40? The only one of those events that I can even imagine doing is 112 mile bike ride. I've ridden 85+ before so I'm pretty sure with training I could manage 112. But not at 20 mph. And then run a marathon ... at one time, I thought maybe I could but now I'm pretty sure it would not be worth the abuse on my joints. And swimming 2.4 miles? well enough said there. Maybe in a life jacket.
I woke up stiff and sore all over but recovered quickly once I got on the bike. I did an easy 17 miles, few hills. I also tested a "Power Bar Gel" - tangerine flavor. I really didn't need any nutrition as I was only out for an hour and I had a decent breakfast not long before. It tasted OK, really sweet. I might be a better candidate for diluted sports drinks instead of gel. Or maybe it would be different if you really needed it.
At any rate, the ride felt great, so maybe it was the gel, or the slow pace (~15 mph). I am getting quite comfortable on my road bike. There is one gear that I have alot of trouble shifting into. I may have to take it in before I leave.
Then I did some yardword and other chores. Then decided to do an easy swim. Easy for me anyway. I had hoped to do some drills in the shallow pool but naturally the one time I want to do that it was full and it's too small for two. The first guy was doing some drill-like things. Next some girl got in there and apparently wanted to practice dog paddling. So I did alot of lengths with the pull buoy. I wanted to practice rotating more. I have a pretty sore right side of my neck and shoulders because I don't think I'm rotating enough. I wanted to work on the bilateral breathing .. but in the little pool. I did practice it at the wall some, it feels very unnatural to me. I want to learn how to do it, not so much for this year's races but for the swimming I hope to do over the fall and winter. I think I'll be more efficient if I can breathe to both sides.
I woke up stiff and sore all over but recovered quickly once I got on the bike. I did an easy 17 miles, few hills. I also tested a "Power Bar Gel" - tangerine flavor. I really didn't need any nutrition as I was only out for an hour and I had a decent breakfast not long before. It tasted OK, really sweet. I might be a better candidate for diluted sports drinks instead of gel. Or maybe it would be different if you really needed it.
At any rate, the ride felt great, so maybe it was the gel, or the slow pace (~15 mph). I am getting quite comfortable on my road bike. There is one gear that I have alot of trouble shifting into. I may have to take it in before I leave.
Then I did some yardword and other chores. Then decided to do an easy swim. Easy for me anyway. I had hoped to do some drills in the shallow pool but naturally the one time I want to do that it was full and it's too small for two. The first guy was doing some drill-like things. Next some girl got in there and apparently wanted to practice dog paddling. So I did alot of lengths with the pull buoy. I wanted to practice rotating more. I have a pretty sore right side of my neck and shoulders because I don't think I'm rotating enough. I wanted to work on the bilateral breathing .. but in the little pool. I did practice it at the wall some, it feels very unnatural to me. I want to learn how to do it, not so much for this year's races but for the swimming I hope to do over the fall and winter. I think I'll be more efficient if I can breathe to both sides.
Saturday, July 21, 2007
lazy saturday ...
Well I feel lazy anyway. Haven't done any chores except the store and throw the sheets in the washer. I did have a few beers at g2g last night, fortunately for us old girls, it starts at 6:30 and 'ends' at 10:30. I think that just means guys can come at 10:30.
Anyway, discussed doing a mellow ride with E, but neither of us was that into it this morning and it was sorta raining.
Did 1200 yards in the pool. Probably 2/3 breaststroke. I may go again tomorrow and just do the 33 laps (race distance) freestyle and time it. The good news is that my arms/shoulders weren't fatigued while swimming and I think I'm OK on breathing so I don't need to rest much. The bad news is that long about length 17, apparently I decided I would inhale some water and see what it was like. I had grab the wall and cough for awhile. I really need to try and recover from that kind of thing on my back, but it was bad. I'm not sure what the hell I was doing ... that has never happened like that before.
Then I went out for a run, low 80's, partly cloudy, a little humid - 58%. 43 minutes down the Trolley Trail. Didn't feel great but didn't feel bad. Most of my runs lately have been in less than optimal conditions and that is on purpose. I will have to be able to run tired, in the tri's and the half. Fortunately, running is my least weak link.
Anyway, discussed doing a mellow ride with E, but neither of us was that into it this morning and it was sorta raining.
Did 1200 yards in the pool. Probably 2/3 breaststroke. I may go again tomorrow and just do the 33 laps (race distance) freestyle and time it. The good news is that my arms/shoulders weren't fatigued while swimming and I think I'm OK on breathing so I don't need to rest much. The bad news is that long about length 17, apparently I decided I would inhale some water and see what it was like. I had grab the wall and cough for awhile. I really need to try and recover from that kind of thing on my back, but it was bad. I'm not sure what the hell I was doing ... that has never happened like that before.
Then I went out for a run, low 80's, partly cloudy, a little humid - 58%. 43 minutes down the Trolley Trail. Didn't feel great but didn't feel bad. Most of my runs lately have been in less than optimal conditions and that is on purpose. I will have to be able to run tired, in the tri's and the half. Fortunately, running is my least weak link.
Thursday, July 19, 2007
half-mary minus 3 months
Back when I thought RUNNING 13 miles might be the hardest thing I had to do this year ....
The week in review -
Monday - spin and yoga. I brought my bike shoes to spin class for the second time. The first time I was never able to clip in. I've never seen anyone in the morning class use them, but I hear they do in the afternoon. At any rate, I only got one foot clipped in. I think maybe the clips are too tight on the pedals and they rarely get used. I really would like to spin in my shoes and work on the circular pedaling.
Tuesday - Yet Another Demoralizing Attempt at Open Swim. They are drawing down the lake at SMP. So it was fairly nasty, rather warm and all-around unpleasant. There was enough of a breeze to kick up as much 'current' as I've seen there. Sucks to only breathe on one side as I got a nice mouthful each time going in one direction.
I talked to a guy who's doing his first Tri Sunday in Lawrence. He had just learned to swim in January! When I saw him, he had the same "what the hell am I doing here" look on his face that I generally have there. However, he had already done two laps of the course. I figured he'd be good to go after getting the monkey off his back with the first trip. But he was still a little freaked. We didn't exchange names but I hope he has a great race Sunday.
I followed my sorry swim attempt with an hour on the MTB trails at SMP. It was fun, though I haven't been on dirt in awhile so hard to get in the groove. Plus I had to go back to the car to swap out my lenses ... the whole reason I bought those sunglasses was the changeable lenses.
Wednesday - I was feeling completely beat up so I skipped spinning and really didn't feel bad about it. I guess maybe I either swim more than I think at SMP or just moving through the open water takes more out of me. I did have a nice hard run at night ... 37 minutes to Loose Park and back. Not bad given the heat, humidity and the fact that I had not hydrated too well all day.
Today: A good four laps around the SMP roads. 18 miles at 16 mph. First two laps were 16.3. I hope it's as hilly as I think it is because climbing up past the dam is a killer on my lungs.
Then I inhaled four slices of Papa Keno's veggie pizza.
The week in review -
Monday - spin and yoga. I brought my bike shoes to spin class for the second time. The first time I was never able to clip in. I've never seen anyone in the morning class use them, but I hear they do in the afternoon. At any rate, I only got one foot clipped in. I think maybe the clips are too tight on the pedals and they rarely get used. I really would like to spin in my shoes and work on the circular pedaling.
Tuesday - Yet Another Demoralizing Attempt at Open Swim. They are drawing down the lake at SMP. So it was fairly nasty, rather warm and all-around unpleasant. There was enough of a breeze to kick up as much 'current' as I've seen there. Sucks to only breathe on one side as I got a nice mouthful each time going in one direction.
I talked to a guy who's doing his first Tri Sunday in Lawrence. He had just learned to swim in January! When I saw him, he had the same "what the hell am I doing here" look on his face that I generally have there. However, he had already done two laps of the course. I figured he'd be good to go after getting the monkey off his back with the first trip. But he was still a little freaked. We didn't exchange names but I hope he has a great race Sunday.
I followed my sorry swim attempt with an hour on the MTB trails at SMP. It was fun, though I haven't been on dirt in awhile so hard to get in the groove. Plus I had to go back to the car to swap out my lenses ... the whole reason I bought those sunglasses was the changeable lenses.
Wednesday - I was feeling completely beat up so I skipped spinning and really didn't feel bad about it. I guess maybe I either swim more than I think at SMP or just moving through the open water takes more out of me. I did have a nice hard run at night ... 37 minutes to Loose Park and back. Not bad given the heat, humidity and the fact that I had not hydrated too well all day.
Today: A good four laps around the SMP roads. 18 miles at 16 mph. First two laps were 16.3. I hope it's as hilly as I think it is because climbing up past the dam is a killer on my lungs.
Then I inhaled four slices of Papa Keno's veggie pizza.
Sunday, July 15, 2007
the only good thing about the breaststroke ...
is the name.
After reading some race reports and Ann's report of breaststroking 2/3 of her dip, I figured I better get jiggy with the breaststroke. So I gave it alot of attention today in the pool. I will say it seemed to get a little better by the end. It really makes my arms tired, especially my forearms. In fact, typing is not so easy.
I lost count of lengths but I did somewhere between 500 and 750 m. But alot of stopping. I'm not sure that I am really THAT much slower with the breaststroke than the freestyle, but it feels like it. I consciously made myself slow down today because I think before I tried to do it too fast, really wearing myself out.
I think if I have to do much of it in open water, I will sorta freak out because you can see just how incredibly far you have to go every time you breathe. It's not like I am trying to make any kind of time, I am more concerned about just covering that distance without really being able to stop.
Earlier today, I went on a 15 mile ride, which took about an hour. It really cuts into your average speed when you have to stop for lights, slow down for stop signs, etc.
After reading some race reports and Ann's report of breaststroking 2/3 of her dip, I figured I better get jiggy with the breaststroke. So I gave it alot of attention today in the pool. I will say it seemed to get a little better by the end. It really makes my arms tired, especially my forearms. In fact, typing is not so easy.
I lost count of lengths but I did somewhere between 500 and 750 m. But alot of stopping. I'm not sure that I am really THAT much slower with the breaststroke than the freestyle, but it feels like it. I consciously made myself slow down today because I think before I tried to do it too fast, really wearing myself out.
I think if I have to do much of it in open water, I will sorta freak out because you can see just how incredibly far you have to go every time you breathe. It's not like I am trying to make any kind of time, I am more concerned about just covering that distance without really being able to stop.
Earlier today, I went on a 15 mile ride, which took about an hour. It really cuts into your average speed when you have to stop for lights, slow down for stop signs, etc.
Saturday, July 14, 2007
Finally those history degrees pay off ...
| You Are a Smart American |
 You know a lot about US history, and you're opinions are probably well informed. Congratulations on bucking stereotypes. Now go show some foreigners how smart Americans can be. |
hot run
I didn't get going too early and I didn't want to wait around and run later, so I went out at about 1 pm, when it was nearly 90 and very sunny. A course that usually takes 39 minutes took 43 but that's OK. Better to walk a little than have heatstroke. I think I'm building a heat tolerance. The first 20 minutes were OK.
Then I went to see 'La Vie en Rose' a movie about the life of Edith Piaf. My latent Francophilism is stirring up, with watching the Tour and seeing this movie. Next year, bike tour through France. None of this silly training for triathlons. Well, maybe some of it. But I would love to do a week long tour on bike. The movie was a little ... grim. I really didn't know anything about her before. She had a bit of a tragic life and died at 47. It was a very French movie .. it just sorta ended. No over the top Hollywoodish emotions, no neat little package at the end.
Then I went to see 'La Vie en Rose' a movie about the life of Edith Piaf. My latent Francophilism is stirring up, with watching the Tour and seeing this movie. Next year, bike tour through France. None of this silly training for triathlons. Well, maybe some of it. But I would love to do a week long tour on bike. The movie was a little ... grim. I really didn't know anything about her before. She had a bit of a tragic life and died at 47. It was a very French movie .. it just sorta ended. No over the top Hollywoodish emotions, no neat little package at the end.
grumpy melonhead ...
At least I was last night until I finished my ride ....
I found out that the open water swim will still be at SMP for the next couple weeks so I don't have to go further away to a new place. And I can ride after the swims.
Last night I went to SMP and thought maybe I could swim in the actual swim area and then ride. The swim area is big enough, I guess, but they have it divided in 3 areas with ropes between them so you have to duck under. The very back of the swim area is deep enough that I cannot stand ... well stand and still breathe anyway. So I dorked around swimming for awhile. There was a very cute family enjoying a play day at the beach there as well but no one else. I didn't think I really did much but my arms are a little sore today. I felt a little goofy swimming around in there while they were tossing the beach ball around.
Here is something I don't get: how is the breaststroke a 'resting' stroke? I understand why people swim it in open water, because you can see where you're going. But I find it exhausting and painfully slow. So I guess my task for the pool this weekend is to do more breaststroke. That should wear my little arms down to a nub.
Then I grumpily went back to my car, sans towel that I had left in the car, and cleaned off a little and moved the car over to the marina lot where the cyclists park. Sigh, it's by the mountain bike trails and most everyone there had a mountain bike. I think Tuesday I'll bring that bike, I have hardly gotten to ride dirt this year.
So I took three laps again. The first one counterclockwise, second one clockwise. I think it's equally hard in both directions. My average speed for the first two was 16.3. It felt pretty hard though. Then my last lap was a little slower. I felt strangely whupped, even though Thursday was an off day.
A 'tri suit' is going to be necessary. There is no way that you want TWO layers of wet spandex and a little bike short pad all crunched up in your crotch for 14 miles.
I found out that the open water swim will still be at SMP for the next couple weeks so I don't have to go further away to a new place. And I can ride after the swims.
Last night I went to SMP and thought maybe I could swim in the actual swim area and then ride. The swim area is big enough, I guess, but they have it divided in 3 areas with ropes between them so you have to duck under. The very back of the swim area is deep enough that I cannot stand ... well stand and still breathe anyway. So I dorked around swimming for awhile. There was a very cute family enjoying a play day at the beach there as well but no one else. I didn't think I really did much but my arms are a little sore today. I felt a little goofy swimming around in there while they were tossing the beach ball around.
Here is something I don't get: how is the breaststroke a 'resting' stroke? I understand why people swim it in open water, because you can see where you're going. But I find it exhausting and painfully slow. So I guess my task for the pool this weekend is to do more breaststroke. That should wear my little arms down to a nub.
Then I grumpily went back to my car, sans towel that I had left in the car, and cleaned off a little and moved the car over to the marina lot where the cyclists park. Sigh, it's by the mountain bike trails and most everyone there had a mountain bike. I think Tuesday I'll bring that bike, I have hardly gotten to ride dirt this year.
So I took three laps again. The first one counterclockwise, second one clockwise. I think it's equally hard in both directions. My average speed for the first two was 16.3. It felt pretty hard though. Then my last lap was a little slower. I felt strangely whupped, even though Thursday was an off day.
A 'tri suit' is going to be necessary. There is no way that you want TWO layers of wet spandex and a little bike short pad all crunched up in your crotch for 14 miles.
Wednesday, July 11, 2007
midweek update
I don't have such impressive daily updates as some ... sigh.
Let's see, I will have to work backwards as I'm old and my memory is fading.
Today was spin class. Hard since I had a double workout less than 12 hours previous. But that will be all for today.
Yesterday, the forecast in the morning did not look good for OWS later so I did not even bring my stuff with me. However, the storms missed us and it was sunny and warm after work. I went to the nice clean pool and did 2 x 500 m. I did the first one in 14:09, not great but if I could even manage that in open water I'd be thrilled. The second one I did not time as I did some breaststroke and practiced some other things. I can swim faster than a 70-something Asian lady at the pool Of course, she probably swims for an hour without stopping.
Anyway, then I went home and ran. It wasn't easy. I was thirsty but did not want to drink much because I didn't want it sloshing around. I ran an easy 29 minutes on the TT.
Let's see what was before that... Monday: spin class and yoga.
Sunday: got out early for a 14 mile ride before it got hot. Not as fast as I had hoped. I would really like to get faster on the bike and I'm sure I could.
Let's see, I will have to work backwards as I'm old and my memory is fading.
Today was spin class. Hard since I had a double workout less than 12 hours previous. But that will be all for today.
Yesterday, the forecast in the morning did not look good for OWS later so I did not even bring my stuff with me. However, the storms missed us and it was sunny and warm after work. I went to the nice clean pool and did 2 x 500 m. I did the first one in 14:09, not great but if I could even manage that in open water I'd be thrilled. The second one I did not time as I did some breaststroke and practiced some other things. I can swim faster than a 70-something Asian lady at the pool Of course, she probably swims for an hour without stopping.
Anyway, then I went home and ran. It wasn't easy. I was thirsty but did not want to drink much because I didn't want it sloshing around. I ran an easy 29 minutes on the TT.
Let's see what was before that... Monday: spin class and yoga.
Sunday: got out early for a 14 mile ride before it got hot. Not as fast as I had hoped. I would really like to get faster on the bike and I'm sure I could.
Saturday, July 7, 2007
indoor 'dip and dash'
Friday was a much needed rest day. I met some friends for dinner and the k.d. Lang - Lyle Lovett concert at Starlight. k.d. played first for about an hour. She puts on a great show and has an incredible voice. Lyle played for about two hours, with his very Large Band. I had never seen him in concert before. It was a good show, he did alot of more ballad type songs and some bluegrass, which is OK in small doses. Then he finished with a very rousing version of "Church."
Yes it was mostly old people there. Probably not many under 40.
Then I could not sleep for anything last night so I didn't make it mountain biking this morning. I don't know that the BRP trails were that great anyway, since they are still drying from the storms on the Fourth. I mowed and did a thorough front porch cleaning.
Then I went to the gym to swim and run on the treadmill, both of which bear little resemblance to their outdoor "offroad" counterparts. But swimming 500 m (22 lengths) seemed pretty easy. I didn't really stop. My arms and shoulders are a bit sore, though.
Then I ran 4 miles on the treadmill. I really don't like the treadmill at all but it was in the 90's and I didn't want to wait and run late. It was a good tempo run, all except the warm up and cool down at sub-9 minute pace.
Yes it was mostly old people there. Probably not many under 40.
Then I could not sleep for anything last night so I didn't make it mountain biking this morning. I don't know that the BRP trails were that great anyway, since they are still drying from the storms on the Fourth. I mowed and did a thorough front porch cleaning.
Then I went to the gym to swim and run on the treadmill, both of which bear little resemblance to their outdoor "offroad" counterparts. But swimming 500 m (22 lengths) seemed pretty easy. I didn't really stop. My arms and shoulders are a bit sore, though.
Then I ran 4 miles on the treadmill. I really don't like the treadmill at all but it was in the 90's and I didn't want to wait and run late. It was a good tempo run, all except the warm up and cool down at sub-9 minute pace.
Thursday, July 5, 2007
my waterloo
Maybe I need to just have Abba in my head when I swim. I don't really enjoy swimming in the pool, but it doesn't scare the crap outta me like the mucky lake.
After Tuesday's relative success, I thought maybe I could conquer the real open water course at SMP. Well... then I got there and it seemed soooooo far out. I thought, ok, I'll just go out to the first buoy and back. It really wasn't that far. Further than along the back of the swim area but probably not much. I asked a woman who had been there before if that was cool and she said that plenty of people just did laps around the first buoy to get comfortable.
So I headed out there. There were some other people around but not many. Now ... it takes me awhile to really warm up while swimming. At the pool, I find that it takes 10 minutes or so to really get into a rhythm. So I'm swimming, doing my sighting, thinking that the buoy seems way the hell out there and I sorta panic. I did a little breaststroke but it feels like I'm just not moving when I do that. I got on my back and ended up with a mouthful of water. I was maybe 2/3 - 3/4 of the way out there to the buoy and I just bailed and headed back. Like a big ole baby. And of course, the shore seemed miles away.
So I stood there for awhile, contemplated just going to ride my bike, which seemed like heaven after that. But I didn't. I did some laps along the back of the swim area. I took more breaks than I should have but I kept at it for 35-40 minutes.
I am just not very comfortable in that water. My family never did any water activities, in fact neither of my parents can swim. I did have swimming lessons at an early age and was always able to swim and play around in the pool but I've never really been on a lake in a boat or kayak or anything. I swam enough laps 20 years ago to do a little pool-swim triathlon but that's been it until recently.
I guess it's OK to take it slowly but I only have a month ....
Anyway, I was soooo happy to get on my road bike and hit the road around SMP. Almost everyone who goes out for the open water swim rides or runs afterwards. I learned some important things about how maybe to do that transition and what to wear. Anyway, almost 14 glorious miles in the oxygen at a nearly 16 mph average clip. Not bad for me, especially since I was pretty tired and hungry starting out. And I didn't realize the road around SMP was so hilly. There are a couple good climbs around there.
After Tuesday's relative success, I thought maybe I could conquer the real open water course at SMP. Well... then I got there and it seemed soooooo far out. I thought, ok, I'll just go out to the first buoy and back. It really wasn't that far. Further than along the back of the swim area but probably not much. I asked a woman who had been there before if that was cool and she said that plenty of people just did laps around the first buoy to get comfortable.
So I headed out there. There were some other people around but not many. Now ... it takes me awhile to really warm up while swimming. At the pool, I find that it takes 10 minutes or so to really get into a rhythm. So I'm swimming, doing my sighting, thinking that the buoy seems way the hell out there and I sorta panic. I did a little breaststroke but it feels like I'm just not moving when I do that. I got on my back and ended up with a mouthful of water. I was maybe 2/3 - 3/4 of the way out there to the buoy and I just bailed and headed back. Like a big ole baby. And of course, the shore seemed miles away.
So I stood there for awhile, contemplated just going to ride my bike, which seemed like heaven after that. But I didn't. I did some laps along the back of the swim area. I took more breaks than I should have but I kept at it for 35-40 minutes.
I am just not very comfortable in that water. My family never did any water activities, in fact neither of my parents can swim. I did have swimming lessons at an early age and was always able to swim and play around in the pool but I've never really been on a lake in a boat or kayak or anything. I swam enough laps 20 years ago to do a little pool-swim triathlon but that's been it until recently.
I guess it's OK to take it slowly but I only have a month ....
Anyway, I was soooo happy to get on my road bike and hit the road around SMP. Almost everyone who goes out for the open water swim rides or runs afterwards. I learned some important things about how maybe to do that transition and what to wear. Anyway, almost 14 glorious miles in the oxygen at a nearly 16 mph average clip. Not bad for me, especially since I was pretty tired and hungry starting out. And I didn't realize the road around SMP was so hilly. There are a couple good climbs around there.
Wednesday, July 4, 2007
Fourth of July ...
I have some catching up to do ... my weekend trip to Denver was great except for getting stuck on the runway for two hours waiting for a storm to pass so I didn't get home until 1. Then the next day things got crazy as my aunt, who has had cancer for several years, went into the hospital, then to hospice and passed away early Wednesday. So my routine has been off for awhile.
But now it's time to get in some open-water swimming and road cycling.
Last night, I went to SMP for their open-water swim practice. It was a very nice setup: they had an approximately 300 m course around three buoys. They had lifeguards on kayaks and floatie things out there. There was a decent crowd. Most people there were going to do the SM Triathlon, which is Saturday.
I was too chicken to actually do the course, so I did some laps back and forth just past the cordoned off swim area. It was too deep to stand unless you went into the swim area. So I swam around for 45 - 50 minutes, taking a few breaks. The swim area was good sized so it was maybe a couple pool lengths to swim along the outside of it.
I am hoping that tomorrow I will not be such a pussy and go out and do the regular course. The key, for me, in the open water swim is to stay relaxed. I had a nice conversation with a woman who was also doing the little baby laps. She had actually done the short course Topeka Tinman (300 m) swim but was trying to build up her swim endurance more. She told me that she actually did alot of that swim on her back! Now how you can make it through the water that way I have no idea. But ... that is a way to chill and float for awhile. Granted, you can't see where you are going but ...
I did mostly freestyle, practiced sighting, and threw in some breaststroke as well. I also practiced just getting on my back and just chilling for a bit. I think if I can get past doing one lap of that course, I'll be fine. I'm pretty sure I have the endurance to do two or three, as long as I take it slow.
I saw some interesting things. There is no reason to worry much about your swim form. With the sighting you have to do, it throws you off anyway. It would be nice to feel like I could breathe on both sides but I think I can breaststroke it for short periods and be OK. I saw a couple of older women doing this sort of head-completely-above-water-freestyle. I'm not sure how you could do that for 500 meters but they were chugging along.
So even doing the baby stuff gave me confidence. I had ALOT of anxiety as I headed out in the water but it went away once I realized I really could do it. And knowing that I could stay near the swim area helped alot. I like knowing I have a safety valve available, even if I never use it.
The water was a big pond of muck. You could not even see your hand in front of your face. There was all kinds of stuff on the bottom as well. Frankly, it made you want to stay afloat as much as possible. The grossness factor is not as big as I thought it would be however. I think I'm over that. Probably just as well you can't really see anything anyway.
So hopefully tomorrow I can do the big girl stuff. But even if I don't yet, it helped alot to just be out there in the deep water. I think it would help alot to actually have someone with me. It was safe with the guards out there and all, but I really wished I had one of my swim coaches with me.
Today, I took a hot, sticky, hilly ride down to 8th Street. 13 miles. The road bike feels funny after being on my hybrid last night. I am hoping the combination of heat, humidity and hungoverness was the cause of my sluggish pace. I have got to be able to ride faster.
But now it's time to get in some open-water swimming and road cycling.
Last night, I went to SMP for their open-water swim practice. It was a very nice setup: they had an approximately 300 m course around three buoys. They had lifeguards on kayaks and floatie things out there. There was a decent crowd. Most people there were going to do the SM Triathlon, which is Saturday.
I was too chicken to actually do the course, so I did some laps back and forth just past the cordoned off swim area. It was too deep to stand unless you went into the swim area. So I swam around for 45 - 50 minutes, taking a few breaks. The swim area was good sized so it was maybe a couple pool lengths to swim along the outside of it.
I am hoping that tomorrow I will not be such a pussy and go out and do the regular course. The key, for me, in the open water swim is to stay relaxed. I had a nice conversation with a woman who was also doing the little baby laps. She had actually done the short course Topeka Tinman (300 m) swim but was trying to build up her swim endurance more. She told me that she actually did alot of that swim on her back! Now how you can make it through the water that way I have no idea. But ... that is a way to chill and float for awhile. Granted, you can't see where you are going but ...
I did mostly freestyle, practiced sighting, and threw in some breaststroke as well. I also practiced just getting on my back and just chilling for a bit. I think if I can get past doing one lap of that course, I'll be fine. I'm pretty sure I have the endurance to do two or three, as long as I take it slow.
I saw some interesting things. There is no reason to worry much about your swim form. With the sighting you have to do, it throws you off anyway. It would be nice to feel like I could breathe on both sides but I think I can breaststroke it for short periods and be OK. I saw a couple of older women doing this sort of head-completely-above-water-freestyle. I'm not sure how you could do that for 500 meters but they were chugging along.
So even doing the baby stuff gave me confidence. I had ALOT of anxiety as I headed out in the water but it went away once I realized I really could do it. And knowing that I could stay near the swim area helped alot. I like knowing I have a safety valve available, even if I never use it.
The water was a big pond of muck. You could not even see your hand in front of your face. There was all kinds of stuff on the bottom as well. Frankly, it made you want to stay afloat as much as possible. The grossness factor is not as big as I thought it would be however. I think I'm over that. Probably just as well you can't really see anything anyway.
So hopefully tomorrow I can do the big girl stuff. But even if I don't yet, it helped alot to just be out there in the deep water. I think it would help alot to actually have someone with me. It was safe with the guards out there and all, but I really wished I had one of my swim coaches with me.
Today, I took a hot, sticky, hilly ride down to 8th Street. 13 miles. The road bike feels funny after being on my hybrid last night. I am hoping the combination of heat, humidity and hungoverness was the cause of my sluggish pace. I have got to be able to ride faster.
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