Weekly Recap (3/14-3/20)

Monday: Swim—Masters swim team; 8-minute abs
The coach was gone on Monday which usually means that I put in a shoddy effort.  However, this time, the three of us in the lane actually managed to have a good workout, mostly because we just decided to swim straight through the rest of the hour after warming up.
300 swim
200 kick
100 pull
50 closed fist
200 swim
35(ish) minute swim
I worked pretty hard during this workout considering there wasn’t a coach present as a form of external motivation.  Considering I will be swimming 2.4 miles straight in a few months, an impromptu long(ish), hard swim was probably a good training decision.  Some of my swim workouts during Ironman training are shorter intervals, but more of them have longer repeats of 400yds or more.  Since masters workouts are mostly shorter intervals, getting some longer swims in (especially at a solid effort) will help me transition into my Ironman training. And my shoulders were stiff and sore the rest of the day which tells me I worked hard enough to get stronger.

Tuesday: Strength—30 minutes; Bike—45 minutes
I got up very, very early (4:35am!) to drive to my office and do my strength routine.  I had to get up so early because I had a running gait analysis!  It was very enlightening and very useful, but I won’t go into detail here because I plan on writing up a post about it this week.  Anyway, the strength routine is continuing to go well.  It’s getting easier, and while I’m not about to add weight or reps yet, I can see myself doing that in the future.  I spent most of the day alternating between tired hyperness and tired exhaustion.  Even though I went to bed early the previous night (before 9:00pm), I still had trouble dealing with such an early wakeup call that soon after the time change.  After work, I headed to the gym for a bike ride.  It was a bit too cold to do an outside ride, partly because I no longer have giant gloves and foot covers (they were, surprise, in my car), but also because I was feeling lazy and not up for the cold and potential rain.  The indoor bike was okay.  I listened to a great episode of This American Life in which the main story was about a scammer/liar.  I’m fascinated by people who invent lives and identities, so it was the perfect episode for me to listen to.

Wednesday: REST; 8-minute abs
I was going to take Thursday off, but Wednesday worked better for me this week because we made dinner plans with Rob’s parents.  I tried to sell this to Rob as evidence that I’m totally flexible and totally not obsessive about my workouts.  Somehow, he didn’t buy it.  I had managed to get to bed early on Tuesday night and didn’t have to get up until 6:00am which was wonderful.  I actually woke up on my own about 5:40 or so feeling perfectly rested.  While the day in general was a bit of a bummer in general, we had a great dinner with Rob’s parents and a nice evening overall.  Plus, I actually managed to get my core work in.

Thursday: Strength—30 minutes; Run—15 minutes (1.91 miles); Bike—59:48 (16.2 miles)
My strength workout went well in the morning.  I’m able to get through the exercises more quickly than I did when I first started, so I may add another stretch-type exercise to the end of the routine (along the line of hip thrusts or leg lifts as opposed to single-leg squats).  After the strength work, I hopped on the treadmill for 15 minutes and tried to put the advice I got at my running analysis earlier in the week to the test.  The run went well and felt pretty good.  I could feel my IT band getting a little antsy at the end, but I do think it felt better.  Hopefully that’s not just wishful thinking!  It was a fairly warm and sunny day, so I was excited to get out on the bike.  I can’t believe how fast my bike is.  I was finding it pretty easy to maintain 19-20mph with no incline and a light tailwind.  That’s not all the quick in the scheme of things, but it’s fast for me.  I ended up making it 16 miles on this ride, and considering that a large portion of the ride goes through city streets with stoplights and stop signs, that’s quite good for me.  I’m always surprised at how much the stopping and starting that happens while riding in the city negatively affects the overall average speed, even when the timer does stop when you come to a standstill.

Friday: Swim—1250 yards, leisure laps; Strength—15 minutes
We often do something a little fun/different in masters on Friday, and today that “something different” was a shallow water obstacle course (for lack of a better word) through the kiddie pool.
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 kick, swim
4 x 25 underwater
50 easy
5 x kiddie pool circuit
Whirlpool running
2 x 100 easy
The basic course for the leisure laps was against the current in the lazy river, through the shallow end of the pool, out of the pool, over the bridge, up the stair and down the slide (!), then back to the lazy river to start the second lap.  I actually did take my splits for each of these laps: 1:51, 1:50, 1:48, 1:41, 1:41.  The reason the final two laps were a bit faster is because I passed the woman in front of me during the shallow water running section (long legs are awesome!).  I had been pretty much right behind her for the first few laps which meant I had to wait ten seconds to go down the slide after she went down.  We were only going to do four laps, but as I finished the fourth, the coach told me to do another.  Not cool, man.  Not cool.  This was a tough workout, and my legs were shot at the end of the five laps.  I was trying to do the whirlpool running quickly, but it was not happening.  I was slow as molasses.  Still, it was a good workout for my legs and easy on my knee.  In the evening, I did a short strength workout.

Saturday: Bike—2:46:22 (42.65 miles); 8-minute abs
After a relaxing morning of sitting around and eating jellybeans, I headed out on my bike around noon.  I left with the intention of doing at least two hours, but more than that if I was feeling it.  The first thirty minutes or so, I thought it was going to be a struggle of a ride.  My legs were feeling a bit heavy, and I thought how nice it would have been if we had swum more on Friday and had a little less of a lower body workout.  I knew I was going to be out for a while, so I tried to settle in to and easy, effortless pace.  By the time I made it to the mouth of Big Cottonwood Canyon, I felt a bit better.  I ate a Honey Stinger waffle and headed back north.  I took a different route back north.  The road runs right along the mountains, so the view was gorgeous.  I felt great during this part of the ride, and it flew by.  Before I knew it, I was back north and had to decide if I wanted to turn left and go home or turn right and start climbing Emigration Canyon.  Because I had only been out for about 1:35, I turned right.  I was only going to climb for a bit before turning back around and heading home.  I was shocked at how quickly I reached Ruth’s Diner, the point where I turned around last week.  Since I was feeling strong, I decided I would ride until I hit two hours and then turn around.  But I was making progress faster than I anticipated.  When I hit two hours, I wasn’t that far from the top of Emigration.  I stopped and ate my second Honey Stinger waffle and continued to the top.  For the last mile or so, the grade jumps up a bit.  I had forgotten how tough this little section was.  Usually, I try to push it hard up this final incline, but I tried to hold back.  I’m glad I did because I started to feel my long ride on the way down.  If it weren’t all downhill from the top of Emigration, I would have been struggling on the way back.  Once I got back, I crashed more than I thought I would.  Turns out that going out for 40 miles on the second long ride of the year take a lot out of you.  A shower and a short nap later, though, and I was feeling much better.  I also did core work in the evening.

Still some snow up there!

Sunday: Run—5 minutes; Strength—15 minutes; Elliptical—30 minutes
I set off for my run this morning, and within five minutes, my knee was starting to hurt pretty noticeably.  Since this week is all about taking it easy on my knee, I just stopped and walked back to my place.  I am getting so frustrated with this stupid IT band thing.  It’s like I keep trying to do all the smart, responsible things and everything just falls apart anyway.  Story of my life.  Anyway, I sulked like a champ the rest of the morning.  When I got back from church, though, I pulled myself together and did my short strength routine and then went to the gym for thirty nondescript minutes on the elliptical.  I tried to keep my cadence up on the elliptical and focused on moving quickly at a lower resistance instead of slowly at a high resistance.


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