Swim:
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 10 min 52 sec
Breathing: 3 stroke
Pace: 1.88 mph
2 Minute Sprints:
In 2 minutes, swim 100 yards, rest remaining. Repeat 5 times.
First 100 yards: 1 min 32 seconds
Last 100 yards: 1 min 43 seconds
Attitude:
I love hanging out at the pool. Today was water aerobics. There is a young guy that teaches the class and you can tell the little old ladies just love him. He really plays it up. I felt like I was floundering in the swim but my time was decent. I'm itching to get back and practice in the river.
Showing posts with label Workout Summary. Show all posts
Showing posts with label Workout Summary. Show all posts
Wednesday, May 25, 2011
Workout Summary: 5/24/2011
Bike:
Route: http://www.mapmyride.com/routes/view/13376928
Odometer: 15.5 miles
Max Speed: 21.3 mph
Moving Time: 56 min 15 sec
Moving Avg: 16.6 mph
Stopped Time: 02 min 30 sec
Overall Avg: 15.9 mph
Total Time: 58 min 45 sec
Run:
Route: http://www.mapmyrun.com/routes/view/13354056
Odometer: 3.42 miles
Pace: 8:46 mile
Total Time: 30 min 10 seconds
Attitude:
This was a practice run of the Pineapple Man course. I got lost for a little bit on the bike and went the wrong direction, so I probably wasted at least a minute there. The initial ride south is rough against the wind. The bike lane is really just a shoulder and gets pretty narrow in places. The ride back north is much better. I think I might buy a side mirror for my bike because I have some trouble staying out of traffic. :-( I was a little disappointed with my bike time. I would have been the last place bike finisher in my age group with that time in last year's race.
The run was really good. I thought I was lost the entire time but it turns out I was exactly where I needed to be. The route is through a neighborhood with lots of mature trees so it was mostly shaded. I actually felt really good after the run.
This was my first dress rehearsal with my new tri shorts. I think they are too small, but it's a little late now. They were more comfortable than I expected on the bike, but not as good as my bike shorts. I hope to practice swimming with them this week.
Route: http://www.mapmyride.com/routes/view/13376928
Odometer: 15.5 miles
Max Speed: 21.3 mph
Moving Time: 56 min 15 sec
Moving Avg: 16.6 mph
Stopped Time: 02 min 30 sec
Overall Avg: 15.9 mph
Total Time: 58 min 45 sec
Run:
Route: http://www.mapmyrun.com/routes/view/13354056
Odometer: 3.42 miles
Pace: 8:46 mile
Total Time: 30 min 10 seconds
Attitude:
This was a practice run of the Pineapple Man course. I got lost for a little bit on the bike and went the wrong direction, so I probably wasted at least a minute there. The initial ride south is rough against the wind. The bike lane is really just a shoulder and gets pretty narrow in places. The ride back north is much better. I think I might buy a side mirror for my bike because I have some trouble staying out of traffic. :-( I was a little disappointed with my bike time. I would have been the last place bike finisher in my age group with that time in last year's race.
The run was really good. I thought I was lost the entire time but it turns out I was exactly where I needed to be. The route is through a neighborhood with lots of mature trees so it was mostly shaded. I actually felt really good after the run.
This was my first dress rehearsal with my new tri shorts. I think they are too small, but it's a little late now. They were more comfortable than I expected on the bike, but not as good as my bike shorts. I hope to practice swimming with them this week.
Workout Summary: 5/23/2011
Run:
Fartleks
15 min warm up
Sprints with 2.5 min rest in between
2 min, 3 min, 4 min, 4 min, 3 min, 2 min
Cool down for time remaining to 1 hour
Route: http://www.mapmyrun.com/routes/view/35341448
Odometer: 6.03 miles
Pace: 9:57 mile
Total Time: 1 hr
Attitude:
This run actually felt good. It has been forever since I've done sprints and my legs were in for an awakening. The weather was warm but not sweltering so I didn't feel like death. I'm very happy with a 9:57 sprint pace. I'd be interested to know how fast I was going on the sprints. On the last sprint my form was getting sloppy and my right hip started to hurt a little bit. Hopefully it's nothing and it goes away soon.
There were two kids playing outside while I was running. They were probably 3rd graders. As I ran past them one of the kids faked falling off his skateboard and rolling around in the street like he was dying. I ignored him and ran past. On the way back I saw him fall to the ground again as I came around the corner. He started screaming bloody murder again. His friend had a grin from ear to ear. I just laughed and said, "I saw you faking it. You can't fool me!" Nice try kid.
Fartleks
15 min warm up
Sprints with 2.5 min rest in between
2 min, 3 min, 4 min, 4 min, 3 min, 2 min
Cool down for time remaining to 1 hour
Route: http://www.mapmyrun.com/routes/view/35341448
Odometer: 6.03 miles
Pace: 9:57 mile
Total Time: 1 hr
Attitude:
This run actually felt good. It has been forever since I've done sprints and my legs were in for an awakening. The weather was warm but not sweltering so I didn't feel like death. I'm very happy with a 9:57 sprint pace. I'd be interested to know how fast I was going on the sprints. On the last sprint my form was getting sloppy and my right hip started to hurt a little bit. Hopefully it's nothing and it goes away soon.
There were two kids playing outside while I was running. They were probably 3rd graders. As I ran past them one of the kids faked falling off his skateboard and rolling around in the street like he was dying. I ignored him and ran past. On the way back I saw him fall to the ground again as I came around the corner. He started screaming bloody murder again. His friend had a grin from ear to ear. I just laughed and said, "I saw you faking it. You can't fool me!" Nice try kid.
Workout Summary: 5/22/2011
Bike:
Route: http://www.mapmyride.com/routes/view/34279122
Odometer: 17.1 miles
Max Speed: 24.6 mph
Moving Time: 1 hr 1 min
Moving Avg: 16.8 mph
Stopped Time: 02 min 27 sec
Overall Avg: 16.1 mph
Total Time: 1 hr 3 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33783450
Odometer: 3.94 miles
Pace: 9:02 mile
Total Time: 35 min 39 seconds
Attitude:
Great bike. I almost died on US1, but other than that it was uneventful. There we lots of bikers out on Rockledge Drive today.
Ugh. Don't ever go running at noon in Florida during May. There was no wind and the air was super humid. I walk/ran the last mile of the run. It makes me feel unprepared when I have to stop.
Route: http://www.mapmyride.com/routes/view/34279122
Odometer: 17.1 miles
Max Speed: 24.6 mph
Moving Time: 1 hr 1 min
Moving Avg: 16.8 mph
Stopped Time: 02 min 27 sec
Overall Avg: 16.1 mph
Total Time: 1 hr 3 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33783450
Odometer: 3.94 miles
Pace: 9:02 mile
Total Time: 35 min 39 seconds
Attitude:
Great bike. I almost died on US1, but other than that it was uneventful. There we lots of bikers out on Rockledge Drive today.
Ugh. Don't ever go running at noon in Florida during May. There was no wind and the air was super humid. I walk/ran the last mile of the run. It makes me feel unprepared when I have to stop.
Tuesday, May 24, 2011
Workout Summary: 5/21/2011
Swim:
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 11 min 03 sec
Breathing: 3 stroke
Pace: 1.85 mph
2 Minute Sprints:
In 2 minutes, swim 100 yards, rest remaining. Repeat 5 times.
First 100 yards: 1 min 33 seconds
Last 100 yards: 1 min 45 seconds
Attitude:
I felt good swimming. I hadn't been in the pool for a long time. My buddy, Gabe, suggested trying some sprints so I did them just to switch it up. I get sick of just going back and forth over and over. My initial sprint speed was faster than I expected, but obviously I can't sprint for 0.34 miles.
The usual swim lessons at the pool were going on while I was there. One kid cried the entire time. It was hilarious how upset he was while his parents looked on with a mixture of disgust and embarrassment. Parents should qualify for instant sainthood.
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 11 min 03 sec
Breathing: 3 stroke
Pace: 1.85 mph
2 Minute Sprints:
In 2 minutes, swim 100 yards, rest remaining. Repeat 5 times.
First 100 yards: 1 min 33 seconds
Last 100 yards: 1 min 45 seconds
Attitude:
I felt good swimming. I hadn't been in the pool for a long time. My buddy, Gabe, suggested trying some sprints so I did them just to switch it up. I get sick of just going back and forth over and over. My initial sprint speed was faster than I expected, but obviously I can't sprint for 0.34 miles.
The usual swim lessons at the pool were going on while I was there. One kid cried the entire time. It was hilarious how upset he was while his parents looked on with a mixture of disgust and embarrassment. Parents should qualify for instant sainthood.
Friday, May 20, 2011
Workout Summary: 5/20/2011
Bike:
Route: http://www.mapmyride.com/routes/view/33579160
Odometer: 20 miles
Max Speed: 22.7 mph
Moving Time: 1 hr 13 min
Moving Avg: 16.2 mph
Stopped Time: 03 min 27 sec
Overall Avg: 15.5 mph
Total Time: 1 hr 17 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33579502
Odometer: 2.75 miles
Pace: 12:57 mile
Total Time: 35 min 39 seconds
Attitude:
Great bike ride today. It was my first day with new tires and tubes. There wasn't really a noticeable difference, but it was fun. I noticed a lot of houses that I'd never noticed before. My knees felt pretty good today.
The run was a totally different story. I immediately felt awful. I had to stop before I even finished a mile. I walked for about 1.5 miles before I could start again. I had a weird cramp from below my ribs down into my hips. I don't know what the problem was. Earlier in the morning I told my mom I was feeling pretty ready for the race. Maybe I was getting to cocky. Today was humbling.
Route: http://www.mapmyride.com/routes/view/33579160
Odometer: 20 miles
Max Speed: 22.7 mph
Moving Time: 1 hr 13 min
Moving Avg: 16.2 mph
Stopped Time: 03 min 27 sec
Overall Avg: 15.5 mph
Total Time: 1 hr 17 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33579502
Odometer: 2.75 miles
Pace: 12:57 mile
Total Time: 35 min 39 seconds
Attitude:
Great bike ride today. It was my first day with new tires and tubes. There wasn't really a noticeable difference, but it was fun. I noticed a lot of houses that I'd never noticed before. My knees felt pretty good today.
The run was a totally different story. I immediately felt awful. I had to stop before I even finished a mile. I walked for about 1.5 miles before I could start again. I had a weird cramp from below my ribs down into my hips. I don't know what the problem was. Earlier in the morning I told my mom I was feeling pretty ready for the race. Maybe I was getting to cocky. Today was humbling.
Wednesday, May 18, 2011
Workout Summary: 5/18/2011
Cardio rest day.
This was unintentional. My master plan was to do the yard work then go for a bike ride. As I should have known, the yard work took forever and the sun was too low in the sky to start a ride when I was done. The new tires on my bike are so lonely! Instead I came inside and did some strength training with Heidi. 3 sets of 10 pushups/10 situps/10 squats followed by 10 modified burpees. Hopefully I can move my arms in the morning.
This was unintentional. My master plan was to do the yard work then go for a bike ride. As I should have known, the yard work took forever and the sun was too low in the sky to start a ride when I was done. The new tires on my bike are so lonely! Instead I came inside and did some strength training with Heidi. 3 sets of 10 pushups/10 situps/10 squats followed by 10 modified burpees. Hopefully I can move my arms in the morning.
Workout Summary: 5/17/2011
Today's swim was at Melbourne Riverview Park. The first time, I swam two sets of 0.1 miles. I was extremely tired and discouraged after each set. Swimming in the river is much harder because your arms and legs don't get the short rest you get when turning around at the wall in the pool. I took a short break and then swam a full 0.3 miles. I felt much more confident. I did have to stop a couple times and breast stroke for a little bit to catch my breath and rest. I've been working on my sighting which is slowly improving. I completed the 0.3 miles in 9 minutes 40 seconds. My goal in the swim portion of the race is to not drown so I'm not too concerned about time, but I would be more than happy if I did that pace on race day.
Monday, May 16, 2011
Workout Summary: 5/16/2011
Run:
Route: http://www.mapmyrun.com/routes/view/34547406
Odometer: 5.97 miles
Pace: 9:06 mile
Total Time: 54 min 25 seconds
Splits: Loop 1: 26 min 23 seconds, 8:50 pace
Loop 2: 27 min 36 seconds, 9:14 pace
Attitude:
Internal soundtrack: Usher's "DJ's Got Us Fallin' in Love." I kept hearing the "no control of my body" part over and over in my head. Kind of annoying.
Good run today. My hip hurt a little for the first mile but felt fine after that. My knees ached around mile 4 but nothing that made me want to stop. I felt surprisingly good until mile 5. At that point my body started falling apart. It became difficult to put one foot in front of another. I still managed to finish up feeling decent. I did 2 loops so I was able to take a ~30 second water break between loops. I slowed down quite a bit between loops.
Route: http://www.mapmyrun.com/routes/view/34547406
Odometer: 5.97 miles
Pace: 9:06 mile
Total Time: 54 min 25 seconds
Splits: Loop 1: 26 min 23 seconds, 8:50 pace
Loop 2: 27 min 36 seconds, 9:14 pace
Attitude:
Internal soundtrack: Usher's "DJ's Got Us Fallin' in Love." I kept hearing the "no control of my body" part over and over in my head. Kind of annoying.
Good run today. My hip hurt a little for the first mile but felt fine after that. My knees ached around mile 4 but nothing that made me want to stop. I felt surprisingly good until mile 5. At that point my body started falling apart. It became difficult to put one foot in front of another. I still managed to finish up feeling decent. I did 2 loops so I was able to take a ~30 second water break between loops. I slowed down quite a bit between loops.
Sunday, May 15, 2011
Workout Summary: 5/15/2011
Bike:
Route: http://www.mapmyride.com/routes/view/34454052
Odometer: 21.3 miles
Max Speed: 26.1 mph
Moving Time: 1 hr 18 min
Moving Avg: 16.4 mph
Stopped Time: 06 min 58 sec
Overall Avg: 15.0 mph
Total Time: 1 hr 25 mins
Run:
Route: http://www.mapmyrun.com/routes/view/34454372
Odometer: 2.54 miles
Pace: 8:54 mile
Total Time: 22 min 37 seconds
Attitude:
My knee hurt a little on the bike today, but not too bad. I felt more balanced in the saddle than usual today. I was able to pedal and get water from my Camelbak at the same time. Cycling was an exercise in love bug catching today. I couldn't breathe through my mouth without risk of swallowing 10 of them. At a stop light I looked down and I had about 20 of them stuck to my shirt and shorts. Gross.
I'm still nursing my hip so I didn't kill myself on the run today. I think I'm close to recovered, but not there yet. I'm hoping to put some big miles in tomorrow. After the run I felt really lightheaded which is abnormal for me. I drank plenty and had a gatorade to get some sugar into my system. It seemed to go away in about 15 minutes.
Route: http://www.mapmyride.com/routes/view/34454052
Odometer: 21.3 miles
Max Speed: 26.1 mph
Moving Time: 1 hr 18 min
Moving Avg: 16.4 mph
Stopped Time: 06 min 58 sec
Overall Avg: 15.0 mph
Total Time: 1 hr 25 mins
Run:
Route: http://www.mapmyrun.com/routes/view/34454372
Odometer: 2.54 miles
Pace: 8:54 mile
Total Time: 22 min 37 seconds
Attitude:
My knee hurt a little on the bike today, but not too bad. I felt more balanced in the saddle than usual today. I was able to pedal and get water from my Camelbak at the same time. Cycling was an exercise in love bug catching today. I couldn't breathe through my mouth without risk of swallowing 10 of them. At a stop light I looked down and I had about 20 of them stuck to my shirt and shorts. Gross.
I'm still nursing my hip so I didn't kill myself on the run today. I think I'm close to recovered, but not there yet. I'm hoping to put some big miles in tomorrow. After the run I felt really lightheaded which is abnormal for me. I drank plenty and had a gatorade to get some sugar into my system. It seemed to go away in about 15 minutes.
Friday, May 13, 2011
Workout Summary: 5/13/2011
Bike:
Route: http://www.mapmyride.com/routes/view/34279122
Odometer: 17.1 miles
Max Speed: 24.2 mph
Moving Time: 1 hr 1 min
Moving Avg: 16.7 mph
Stopped Time: 02 min 12 sec
Overall Avg: 16.1 mph
Total Time: 1 hr 3 mins
Attitude:
No running today to help heal my hip. I tried to keep my ankle at the right angle again, but my knee hurts again. I had to push a lot against the wind today. Maybe the knee pain is from mashing the pedals too hard. I try to just spin when the wind is hard, but I'm a little to stubborn for that. A guy passed me on the way back to the house. I tried to keep up with him for a while, but he pulled away pretty quickly. He was going a good 2 mph faster than me so I couldn't keep the speed for very long. I wish I was faster, but I can't feel too bad losing seeing as his thighs were probably twice as muscularly thick as mine.
Route: http://www.mapmyride.com/routes/view/34279122
Odometer: 17.1 miles
Max Speed: 24.2 mph
Moving Time: 1 hr 1 min
Moving Avg: 16.7 mph
Stopped Time: 02 min 12 sec
Overall Avg: 16.1 mph
Total Time: 1 hr 3 mins
Attitude:
No running today to help heal my hip. I tried to keep my ankle at the right angle again, but my knee hurts again. I had to push a lot against the wind today. Maybe the knee pain is from mashing the pedals too hard. I try to just spin when the wind is hard, but I'm a little to stubborn for that. A guy passed me on the way back to the house. I tried to keep up with him for a while, but he pulled away pretty quickly. He was going a good 2 mph faster than me so I couldn't keep the speed for very long. I wish I was faster, but I can't feel too bad losing seeing as his thighs were probably twice as muscularly thick as mine.
Workout Summary: 5/12/2011
Bike:
Route: http://www.mapmyride.com/routes/view/34167112
Odometer: 16.3 miles
Max Speed: 27.3 mph
Moving Time: 57 min 44 sec
Moving Avg: 17 mph
Stopped Time: 01 min 23 sec
Overall Avg: 16.6 mph
Total Time: 59 mins 7 sec
Run:
Route: http://www.mapmyrun.com/routes/view/34212208
Odometer: 3.52 miles
Pace: 9:21 mile
Total Time: 32 min 57 seconds
Attitude:
My butt is sore from lunges yesterday...ugh...
The bike was really good. The wind wasn't directly at my face for very long so I was able to keep a high speed. My rear is getting more comfortable in the saddle. I tried to keep my left ankle at the right angle and my knee seems fine.
My hip is was still hurting for this workout. I took the run very slowly in an effort to keep from hurting myself. Afterwards my hip still hurt a lot. I'm hoping this goes away soon. If it still hurts for the next workout I will probably not run.
Route: http://www.mapmyride.com/routes/view/34167112
Odometer: 16.3 miles
Max Speed: 27.3 mph
Moving Time: 57 min 44 sec
Moving Avg: 17 mph
Stopped Time: 01 min 23 sec
Overall Avg: 16.6 mph
Total Time: 59 mins 7 sec
Run:
Route: http://www.mapmyrun.com/routes/view/34212208
Odometer: 3.52 miles
Pace: 9:21 mile
Total Time: 32 min 57 seconds
Attitude:
My butt is sore from lunges yesterday...ugh...
The bike was really good. The wind wasn't directly at my face for very long so I was able to keep a high speed. My rear is getting more comfortable in the saddle. I tried to keep my left ankle at the right angle and my knee seems fine.
My hip is was still hurting for this workout. I took the run very slowly in an effort to keep from hurting myself. Afterwards my hip still hurt a lot. I'm hoping this goes away soon. If it still hurts for the next workout I will probably not run.
Wednesday, May 11, 2011
Workout Summary: 5/11/2011
Run:
Plan: Fartlek sprints
Actual: 15 min warmup run, 2 min walk, 2 min fast run, walk, 0.07 mile lunges, walk, some side shuffles, walk, 10 modified burpees
Attitude:
Tough day. An old hip injury flared up today at work. I used to get sharp hip pains, but they've been gone since I started exercising more regularly and taking glucosamine. I'm not sure what made it flare up. It could have been my new shoes from Sunday or our hip stretches in yoga or that I've stopped taking the glucosamine lately. In the warm up it hurt a little and on the first sprint it hurt a lot. I really didn't want to cut the workout short, but I'm not going to injure myself for this. I tried to work on my leg strength by doing lunges and side shuffles. I wanted to get my heart rate up so I decided to do some modified burpees when I got back to the house. My upper arm strength has improved a lot since I last tried to do them, but there is still a lot of strength to be gained.
I'm a little discouraged by this body I'm working with. Hopefully taking the glucosamine again will help. I hate being dependent on medicines though. I really want to hike the Appalachian Trail one day but it's going to be hard to do if my hip hates me. I'm worried.
Plan: Fartlek sprints
Actual: 15 min warmup run, 2 min walk, 2 min fast run, walk, 0.07 mile lunges, walk, some side shuffles, walk, 10 modified burpees
Attitude:
Tough day. An old hip injury flared up today at work. I used to get sharp hip pains, but they've been gone since I started exercising more regularly and taking glucosamine. I'm not sure what made it flare up. It could have been my new shoes from Sunday or our hip stretches in yoga or that I've stopped taking the glucosamine lately. In the warm up it hurt a little and on the first sprint it hurt a lot. I really didn't want to cut the workout short, but I'm not going to injure myself for this. I tried to work on my leg strength by doing lunges and side shuffles. I wanted to get my heart rate up so I decided to do some modified burpees when I got back to the house. My upper arm strength has improved a lot since I last tried to do them, but there is still a lot of strength to be gained.
I'm a little discouraged by this body I'm working with. Hopefully taking the glucosamine again will help. I hate being dependent on medicines though. I really want to hike the Appalachian Trail one day but it's going to be hard to do if my hip hates me. I'm worried.
Tuesday, May 10, 2011
Workout Summary: 5/10/2011
Cardio Rest Day!
Yoga with Coach Jane in Melbourne Beach. So glad her class is back on and at a convenient time and place.
Yoga with Coach Jane in Melbourne Beach. So glad her class is back on and at a convenient time and place.
Sunday, May 8, 2011
Workout Summary: 5/8/2011
Bike:
Route: http://www.mapmyride.com/routes/view/33579160
Odometer: 20.0 miles
Max Speed: 25.3 mph
Moving Time: 01 hr 13 min
Moving Avg: 16.3 mph
Stopped Time: 02 min 12 sec
Overall Avg: 15.8 mph
Total Time: 01 hr 16 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33783450
Odometer: 3.94 miles
Pace: 8:53 mile
Total Time: 35 min 02 seconds
Attitude:
The wind wasn't so bad today, but I was still going into the wind on the return trip. I did a better job of pacing myself so I didn't feel like I was going to drop dead on the way back. I took the visor off my helmet today which made a world of difference. I didn't have to lift my head as far to see the road under the visor. On the bike ride I saw the COOLEST recumbent bike. I don't see one in my future in the next year, but I'm not sure I'll be able to resist forever. I tried to focus on my left leg today. It is the one with the knee that hurts when I bike. I tried to focus on keeping my ankle more at an angle. I noticed last ride that I was pointing that foot. I'm going to give that a try for a while and see if my knee starts feeling better. Today I noticed it, but it wasn't as bad as the last ride. It is frustrating for my body to be the limiting factor in my speed. I would like it to be something more controllable like my cardio fitness level.
The run was good. I was breaking in some new shoes and still managed to keep it under a 9:00 min mile. I didn't want to buy new shoes, but I'm still not ready to transition to the flats full time and I wore a hole on the inside of my regular trainers. I seemed to have some hot spots on the bottom of my feet, but I'm thinking that will go away as I wear them in. I saw two beautiful swans in the canal in the neighborhood.
Route: http://www.mapmyride.com/routes/view/33579160
Odometer: 20.0 miles
Max Speed: 25.3 mph
Moving Time: 01 hr 13 min
Moving Avg: 16.3 mph
Stopped Time: 02 min 12 sec
Overall Avg: 15.8 mph
Total Time: 01 hr 16 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33783450
Odometer: 3.94 miles
Pace: 8:53 mile
Total Time: 35 min 02 seconds
Attitude:
The wind wasn't so bad today, but I was still going into the wind on the return trip. I did a better job of pacing myself so I didn't feel like I was going to drop dead on the way back. I took the visor off my helmet today which made a world of difference. I didn't have to lift my head as far to see the road under the visor. On the bike ride I saw the COOLEST recumbent bike. I don't see one in my future in the next year, but I'm not sure I'll be able to resist forever. I tried to focus on my left leg today. It is the one with the knee that hurts when I bike. I tried to focus on keeping my ankle more at an angle. I noticed last ride that I was pointing that foot. I'm going to give that a try for a while and see if my knee starts feeling better. Today I noticed it, but it wasn't as bad as the last ride. It is frustrating for my body to be the limiting factor in my speed. I would like it to be something more controllable like my cardio fitness level.
The run was good. I was breaking in some new shoes and still managed to keep it under a 9:00 min mile. I didn't want to buy new shoes, but I'm still not ready to transition to the flats full time and I wore a hole on the inside of my regular trainers. I seemed to have some hot spots on the bottom of my feet, but I'm thinking that will go away as I wear them in. I saw two beautiful swans in the canal in the neighborhood.
Workout Summary: 5/7/2011 Run for the Gecko 5K
Run for the Gecko 5K: http://www.gmap-pedometer.com/?r=4468824
24:56.5! New personal record!!!
I didn't finish last in my age group. I just didn't want to copy the entire score sheet here. There were 47 people in the female 25-29 age group. Yesterday I was seriously wondering why I signed up for this race. I was tired and had no feeling of competitive spirit. I just ran the Art Festival 5K a couple weeks ago, so what were my chances of any kind of gain anyway? I started the race with no expectations of my performance.
The first mile seemed fairly easy. I wasn't breathing too hard and I was pretty well distracted by the runners around me. When I got to the 1 mile mark I realized that I was booking it! I'd done the first mile in 7:49. I've never seen a leading 7 at the 1 mile mark in a race before. The second mile was slightly harder although I felt like I was running slower. As I was running the second mile, the leading runners where coming towards us on the way back. It is irritating that they don't even look like they're running that fast. I'm huffing and puffing at a much slower pace and they're just gliding along. My second mile time was 15:51. So I ran my second mile in just over 8 minutes. After mile two I started to hit a wall. I started feeling nauseated and I was breathing pretty hard. I kept telling myself that I was running a great race and it was almost over. I could see the clock at the finish line as I finished mile 3. Just 0.1 miles to go. By the clock time I knew I was never going to make it in under 25 minutes, but I was better than my personal record so I didn't care. I tried to keep pace to the finish and sprinted the last 30 feet or so because I saw someone coming up behind me. Nobody likes to get beat at the finish line.
When I looked at the scoreboard for my final time it was 24:56.51! A new personal record. I felt terrible, but the good time made me feel a little better. If you'd told me a year ago I would break 25 minutes in a 5K I would have laughed in your face. It feels good. The people I was hanging out with after the race all finished between 19 and 23 minute times. They keep me humble. :-)
Congratulations to Jessica Crate, female overall champion. This woman is a machine. In my wildest dreams I run looking as effortless as she does. She pretty much wins all the local races she enters. She is registered to compete in the Pineapple Man. I have the swim/bike/run times for each runner in my age bracket from last year posted in my cube. Of course, Jessica was the winner. I look at her time often as motivation to work harder and set higher goals. I know I'll never beat her, but if I try to train to a higher level I should at least reach my personal best.
Despite my initial lack of excitement for today's race, I'm glad I went and had a lot of fun.
24:56.5! New personal record!!!
FEMALE AGE GROUP: 25 - 29
Place O'All No. Name Time Pace
===== ===== ===== ======================= ========= =====
1 38 341 Jessica Wiedenbauer 19:52.0 6:24
2 79 319 Jenny Tagg 21:47.2 7:01
3 105 108 Kristin Diederich 22:25.5 7:14
4 143 739 Jill Lorvin 23:39.9 7:38
5 173 616 Alison McBride 24:36.0 7:56
6 184 377 Megan Heffernan 24:56.5 8:02 I didn't finish last in my age group. I just didn't want to copy the entire score sheet here. There were 47 people in the female 25-29 age group. Yesterday I was seriously wondering why I signed up for this race. I was tired and had no feeling of competitive spirit. I just ran the Art Festival 5K a couple weeks ago, so what were my chances of any kind of gain anyway? I started the race with no expectations of my performance.
The first mile seemed fairly easy. I wasn't breathing too hard and I was pretty well distracted by the runners around me. When I got to the 1 mile mark I realized that I was booking it! I'd done the first mile in 7:49. I've never seen a leading 7 at the 1 mile mark in a race before. The second mile was slightly harder although I felt like I was running slower. As I was running the second mile, the leading runners where coming towards us on the way back. It is irritating that they don't even look like they're running that fast. I'm huffing and puffing at a much slower pace and they're just gliding along. My second mile time was 15:51. So I ran my second mile in just over 8 minutes. After mile two I started to hit a wall. I started feeling nauseated and I was breathing pretty hard. I kept telling myself that I was running a great race and it was almost over. I could see the clock at the finish line as I finished mile 3. Just 0.1 miles to go. By the clock time I knew I was never going to make it in under 25 minutes, but I was better than my personal record so I didn't care. I tried to keep pace to the finish and sprinted the last 30 feet or so because I saw someone coming up behind me. Nobody likes to get beat at the finish line.
When I looked at the scoreboard for my final time it was 24:56.51! A new personal record. I felt terrible, but the good time made me feel a little better. If you'd told me a year ago I would break 25 minutes in a 5K I would have laughed in your face. It feels good. The people I was hanging out with after the race all finished between 19 and 23 minute times. They keep me humble. :-)
OVERALL FEMALE CHAMPION
Place O'All No. Name Age Time Pace
===== ===== ===== ======================= === ========= =====
1 9 31 Jessica Crate 25 17:53.3 5:46Congratulations to Jessica Crate, female overall champion. This woman is a machine. In my wildest dreams I run looking as effortless as she does. She pretty much wins all the local races she enters. She is registered to compete in the Pineapple Man. I have the swim/bike/run times for each runner in my age bracket from last year posted in my cube. Of course, Jessica was the winner. I look at her time often as motivation to work harder and set higher goals. I know I'll never beat her, but if I try to train to a higher level I should at least reach my personal best.
Despite my initial lack of excitement for today's race, I'm glad I went and had a lot of fun.
Friday, May 6, 2011
Workout Summary: 5/6/2011
Bike:
Route: http://www.mapmyride.com/routes/view/33579160
Odometer: 20.0 miles
Max Speed: 25.4 mph
Moving Time: 01 hr 16 min
Moving Avg: 15.6 mph
Stopped Time: 02 min 09 sec
Overall Avg: 15.2 mph
Total Time: 01 hr 18 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33579502
Odometer: 2.76 miles
Pace: 9:00 mile
Total Time: 24 min 52 seconds
Attitude:
Self talk summary: "I HATE THE WIND! CURSE YOU KNEES!" My body really hated me today. A storm was rolling in so there was a lot of wind. I knew I was in trouble when I was easily keeping a 20 mph pace on the way out on the bike. That meant I had the wind at my back. The way back was painful. I lost my gusto, the wind was whipping against me slowing my pace down to a crawl. My left knee really started aching on the return trip. I think I'm going to take a visit to Clyde and see if I have an alignment issue that can be fixed. Having pain in my knees continues to be discouraging. My new saddle is causing some discomfort in my sit bones from the decreased padding. I'm told my body will adjust to this in time.
I decided to take it easy on the run afterwards because I was already exhausted and I want to rest my legs for the Run for the Gecko 5K tomorrow. Back to my normal 9 minute pace. Breathing was light as far as running goes. I was happy to see a new duck family in one of the creeks in the neighborhood.
Route: http://www.mapmyride.com/routes/view/33579160
Odometer: 20.0 miles
Max Speed: 25.4 mph
Moving Time: 01 hr 16 min
Moving Avg: 15.6 mph
Stopped Time: 02 min 09 sec
Overall Avg: 15.2 mph
Total Time: 01 hr 18 mins
Run:
Route: http://www.mapmyrun.com/routes/view/33579502
Odometer: 2.76 miles
Pace: 9:00 mile
Total Time: 24 min 52 seconds
Attitude:
Self talk summary: "I HATE THE WIND! CURSE YOU KNEES!" My body really hated me today. A storm was rolling in so there was a lot of wind. I knew I was in trouble when I was easily keeping a 20 mph pace on the way out on the bike. That meant I had the wind at my back. The way back was painful. I lost my gusto, the wind was whipping against me slowing my pace down to a crawl. My left knee really started aching on the return trip. I think I'm going to take a visit to Clyde and see if I have an alignment issue that can be fixed. Having pain in my knees continues to be discouraging. My new saddle is causing some discomfort in my sit bones from the decreased padding. I'm told my body will adjust to this in time.
I decided to take it easy on the run afterwards because I was already exhausted and I want to rest my legs for the Run for the Gecko 5K tomorrow. Back to my normal 9 minute pace. Breathing was light as far as running goes. I was happy to see a new duck family in one of the creeks in the neighborhood.
Thursday, May 5, 2011
Workout Summary: 5/5/2011
Swim:
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 10 min 54 sec
Breathing: 3 stroke
Pace: 1.87 mph
Distance: 2 x 25 yard sprint
Time: 45 seconds
Pace: 2.27 mph
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 11 min 0 sec
Breathing: 4 stroke
Pace: 1.85 mph
Distance: 2 x 25 yard sprint
Time: 45 seconds
Pace: 2.27 mph
Attitude:
They had toddler swimming lessons at the pool today. How can I not smile? I'm glad I didn't decide to quit the earplugs yet because a few of them were really wailing. I felt much sleeker in the water today. It seems my times prove that it wasn't just a feeling. I tested out 4 stroke breathing for one of my 600 yard swims. I wasn't as out of breath as I expected, but it took some effort towards the end. Next time I will try swapping the 3 and 4 stroke 600 yard swims to see if 4 stroke is actually slower or if I was just tired because I'd already done one set. My head hurt while swimming today, but I think it is a result of working outside all day and dehydration.
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 10 min 54 sec
Breathing: 3 stroke
Pace: 1.87 mph
Distance: 2 x 25 yard sprint
Time: 45 seconds
Pace: 2.27 mph
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 11 min 0 sec
Breathing: 4 stroke
Pace: 1.85 mph
Distance: 2 x 25 yard sprint
Time: 45 seconds
Pace: 2.27 mph
Attitude:
They had toddler swimming lessons at the pool today. How can I not smile? I'm glad I didn't decide to quit the earplugs yet because a few of them were really wailing. I felt much sleeker in the water today. It seems my times prove that it wasn't just a feeling. I tested out 4 stroke breathing for one of my 600 yard swims. I wasn't as out of breath as I expected, but it took some effort towards the end. Next time I will try swapping the 3 and 4 stroke 600 yard swims to see if 4 stroke is actually slower or if I was just tired because I'd already done one set. My head hurt while swimming today, but I think it is a result of working outside all day and dehydration.
Wednesday, May 4, 2011
Workout Summary: 5/4/2011
Swim:
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 11 min 12 sec
Pace: 1.83 mph
Distance: 2 x 25 yard sprint
Time: 47 seconds
Pace: 2.18 mph
Attitude:
I felt like I was floundering in the pool today. Sometimes I feel like I'm gliding through the water. Other days I feel like I'm just splashing around wasting energy. Today was one of those days. My 600 yard time wasn't bad though. If I could bring my 600 yard pace up to 2 mph that would be great. On the sprint I felt like I was really moving. I only took a breath about twice per length of the pool. I'm thinking I may want to change my normal pace breathing rate from the normal 3 strokes to 4 or 5. I'm having issues with my earplugs so I'm not sure if I'll wear them for the triathlon.
Short workout because I got stuck at work and had plans for later in the evening.
My left knee hurts from biking yesterday which is discouraging. The pain is just above my left kneecap. I'm considering going back to Clyde and asking for more adjustments.
Warmup: 50 yd freestyle, 50 yd kick repeat
Distance: 24 x 25 yards = 600 yards = 0.34 miles
Time: 11 min 12 sec
Pace: 1.83 mph
Distance: 2 x 25 yard sprint
Time: 47 seconds
Pace: 2.18 mph
Attitude:
I felt like I was floundering in the pool today. Sometimes I feel like I'm gliding through the water. Other days I feel like I'm just splashing around wasting energy. Today was one of those days. My 600 yard time wasn't bad though. If I could bring my 600 yard pace up to 2 mph that would be great. On the sprint I felt like I was really moving. I only took a breath about twice per length of the pool. I'm thinking I may want to change my normal pace breathing rate from the normal 3 strokes to 4 or 5. I'm having issues with my earplugs so I'm not sure if I'll wear them for the triathlon.
Short workout because I got stuck at work and had plans for later in the evening.
My left knee hurts from biking yesterday which is discouraging. The pain is just above my left kneecap. I'm considering going back to Clyde and asking for more adjustments.
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