Weekly Recap (4/10-4/16)

Monday: Swim (2550 yards); Run (45 minutes)
The swim set at Masters was complicated, so I’m not going to write it out. It was a decently hard work out. The set I was supposed to do was much too hard, so I probably didn’t push myself to the limit. It’s hard to really leave it all out there when you know that, even if you do, you won’t hit the times you are “supposed” to. The consensus of the group was that the set, as written/interpreted, was impossible, so Max the Swim Coach is probably going to tweak it and try it out on us again in a few weeks.

After work, I decided to go run for 45 minutes instead of 30. I’ve reacclimated to running, and now I need to regain some of that fitness that I lost over the winter. The run felt pretty solid, and adding the extra 15 minutes didn’t feel burdensome at all. This run was pretty flat and easy. I’m hoping to add in a hillier, longer route next week when my training hours increase.

Tuesday: Bike (1 hour); Lift 30 minutes
I rode into work and then lifted before heading into the office. I’ve really been trying to focus on doing the lifts the way they are supposed to be done.

4 x 6 dumbbell squats (25 lbs)
4 x 8 hamstring curls, each leg (with elastic band)
3 x 6 dumbbell deadlifts (25 lbs)
4 x 8 swim pull, each arm (with elastic band)
3 x 8 lateral arm raises (8 lbs)

To be honest, I’m lifting weights because outside sources advised me to. I’m not entirely convinced lifting will make me a better triathlete at my current stage. I feel like at this stage, maybe I just need more swimming/cycling/running. But I’m giving it a real shot. If nothing else, I’ll get a little stronger and not feel like such a weakling.

After work, I headed home on my bike.  The ride to and from work is interesting. It’s fairly uphill on the way in, and I wear a bag with my clothes and lunch in it (and this time, an extra pair of clothes/shoes to lift in). It’s easily an extra 10-15 pounds or so. Since my weight tends to be pretty steady (+/- five pounds or so), I never really considered how much extra weight affects climbing on the bike. It makes me want to be a little more particular in what I eat. The ride home after work is as nice as the ride in is obnoxious. I love knowing I’m in pleasant ride home after a long day and not a long, arduous one.

Wednesday: Run (60 minutes)
In the morning, I drove over to Rob’s neck of the woods and parked in front of his house. Then I ran to work from there. It actually ends up being a success all around. My commute is a few miles shorter (saving me some gas money), and it makes my run(s) fit into my day more seamlessly. After work, I run to Rob’s place, spend the evening with him, and then drive back to my place. The run in was, I’ll admit, pretty miserable. My legs were heavy because it was morning. The run is almost entirely uphill with an average grade of 3.2%. It was a beautiful morning, but I opted to run in shorts and a tank top, even though it wasn’t even 50° outside. So it was a bit chilly as well. Nevertheless, I like running into work. Starting my day with a run (especially on cool spring mornings) is refreshing. The run home was really my first warm run of the year.  At 72°, it was just warm enough to make it uncomfortable. I also did some strides

Thursday: Swim (3000 yards); Weights (30 minutes)
I was the only person at Masters this morning, which meant very little waiting around and thus a pretty long workout:

500 swim
300 kick
4 x 50 head up
4 x 25 eyes closed
100-400 pyramid (up and down)
100 easy
4 x 50 streamline off the wall

Since I was the only one there, I was able to get a good amount of feedback from Max. My catch (which has been my focus the last month or so) is looking much better. I still need to work on hip rotation and a strong kick (which I think are related). He also helped me out with my push off the wall which needs some pretty serious work.

After work, I headed to the office gym to do some lifting. Ugh, I’m so weak. My lack of power on the bike is starting to make a lot of sense.

4 x 6 squat (25 lb dumbbells)
4 x 10 hamstring curls (with elastic band)
3 x 6 one leg squats, each leg (10 lb dumbbells)
4 x 8 swim pull, each arm (with elastic band)
3 x 8 lateral arm raises (8 lb dumbbells)
2 x 10 single leg deadlifts, each leg (body weight)

My legs were pretty tired after lifting and were stiff the next day, so I know I got a good workout. For some reason, I have confidence that running more will make me faster, but I lack the confidence that lifting more will actually make me stronger. I just have to trust the process (oh, and logic, and what every knowledgeable person has said ever).

Friday: Rest
Rest day. I enjoyed it.

Saturday: Bike (2 hours)
For my bike ride, I rode a familiar route–out to the mouth of Big Cottonwood Canyon and back. It was actually quite chilly, so any canyons were off the table because of how cold it is to descend in chilly weather. I felt good during the ride, but I was surprisingly wiped out afterwards. I hate the little reminders that I’m really not in great shape right now, but it is what it is. I needed the break I took this winter.

CanyonWalls
So I didn’t make it *up* Big Cottonwood Canyon, but this is what I would have seen if I had.

Sunday: Bike (45 minutes)
I went out on a short bike ride on Sunday afternoon. The weather was beautiful, and it was nice to get out for a quick spin.

Weekly Recap (11/21-11/27)

Monday: Swim—2350 yards
I went to the pool for Masters again.  We had a day that focused on lots of harder intervals with more rest.
300 swim
200 kick
100 pull
4 x 50 10 kick roll
4 x 50 closed fist
200 swim
200 (medium, kick, easy, fast)
150 (kick, easy, fast)
100 (easy, fast)
50 fast
100 fast
150 fast
200 fast
200 easy
I swam reasonably well.  There was another set after-the-fact, but I decided to leave a little early so I could get to work a little early.  Since I just barely started my new job, I don’t have any PTO, so I’ve been working extra to make up the time I’ll be taking off for Thanksgiving.

Tuesday: Run—3.23 miles
I went to the track for a mostly easy pre-work run.  Most of the run was just basic, steady-state cardio, but I threw in a couple 400s at (well, a little faster than) race pace.  I felt fine during this workout.  I didn’t want it to be anything difficult, and it wasn’t.

Wednesday: Rest
I took the day off and drove up to Idaho for Thanksgiving.

Thursday: Struttin’ for Stuffin’ 5k—20:55
I’ll write up a race report, but suffice to say, the race went far better than I thought iit would, and I gave it everything.  I’m not sure I’ve ever been so wrecked after a 5k before.

Friday: Rest
I took Friday off to recover and eat leftovers.

Saturday: Rest
I ended up leaving for Salt Lake a day early because I was a little worried the weather forecast on Sunday. I was thinking of running with my dad, but with the change of plans, I didn’t have the time. I also felt myself getting a bit of a cold, and I had a really low (~99) fever.

Sunday: Rest
I woke up with a pretty sore throat and feeling a bit worse than I did on Saturday. I didn’t feel terrible by any means and still felt up to going to church and doing some housework, but I decided on a rest day (and would have probably taken another one anyway, even if I had felt great).

Weekly Recap (11/14-11/20)

Monday: Swim—2600 yards
On Monday morning, I went to the pool for Masters.  We did a distance day, which I tend to enjoy.
300 swim
200 kick
200 pull
4 x 50 D.P.S
4 x 50 10-kick roll
500 pace
10 x 50 6-beat kick @ :30
5 x 100 descend
I ended up hopping out the pool before the final planned 500 swim.  I wanted to make sure I was early for my first day of my new job.  The job went well, and I was plenty early.

Tuesday: Run—10k (5 x 1200)
I didn’t know what to expect for my workout on Tuesday.  Honestly, I still felt pretty crappy about everything, and I wasn’t sure if I had the fitness or the drive to fully complete the plan.  But I gave it a shot.
1600m warmup
5 x 1200 with 400 jog recovery
(4:58.4, 4:56.7, 4:54.9, 4:55.9, 4:52.3)
800m cooldown
I took the 1200s one at a time mentally.  The first one felt rough, and I wondered if I had it in me to complete the workout.  I fell behind my pace two laps into the second interval, but I rallied to finish a little faster than I had on my first one.  From then, I told myself I only had to do four and could stop after that.  However, while the fourth was hard, I was able to hold the pace well.  So I decided to do the final planned interval.  This one was much the same, but I really pushed the last 100m.  Last one, fast one.  After this workout, I actually felt okay.

Wednesday: Swim—2600 yards
Another morning at masters.  This was a stroke day, meaning we focused more on form.  Fortunately, the stroke we did was freestyle.  It’s the little things.
300 swim
200 kick
100 pull
4 x 50 kick, swim
4 x 50 closed fist
100 easy
4 x 125 (75 build, 50 fast)
100 easy
8 x 25 breakout @ :30
4 x 75 kick, scull, swim
100 easy
3 x 100 descend
There’s not too much to say about this workout.  The 125s were tough and had me breathing hard, as did the 100s at the end.  I didn’t perform wonderfully, but I made it through the workout.

Thursday: Rest
I took a rest day on Thursday.

Friday: Run—4 miles, 1.63 tempo miles @ 6:45/mile
I was going to swim Friday morning, but when I got to the pool, I learned the boilers were out which meant cold air, cold pool, and cold showers.  So I decided not to.  Then at lunch I did my workout.  I was supposed to do two tempo miles at 6:45/mile on the treadmill.
1.5 miles @ 10:00/mile
1.63 miles @ 6:44/mile
.87 miles @ 10:00/mile
I had a rough day on Friday, and I just gave up with less than a half a mile (and less than three minutes) to go. I’m not sure why I gave up considering I think my legs could have handled it. My mind just broke down. And then that evening, I broke down sobbing twice for absolutely no reason.

Saturday: Rest
I was supposed to go on a bike ride, but I decided not to.  I actually felt better than I had in a while on Saturday and didn’t have a terrible day.

Sunday: Run—7 miles (1:01:59)
I went on a run on Sunday morning.  It was unseasonably warm and I was able to run in just a t-shirt and shorts.  I took most of the run pretty easy, but I tried to speed up the last mile and ended up running it just around 7:00.  (It was all very downhill, though, so it’s not too impressive!)

Weekly Recap (11/07-11/13)

A note about this week: My motivation evaporated in the middle of the week because of the election.  There was sobbing.  And I’m not ashamed to admit that.  Afterwards, nothing really seemed to matter.  Maybe that feeling will evaporate, and maybe it won’t.  As someone who has suffered at the hands of toxic masculinity, it opened up some old wounds that went above and beyond political issues. I was just starting to believe that maybe bullies and abusers don’t always win, and then we elected one as the President of the United States of America.  It is what it is.

Monday: Swim—2600 yards
I headed to the pool on Monday for Masters.  We did a mid-distance day with broken 200s.
300 swim
200 kick
100 pull
7 x 50 fast kick, easy swim
4 x 50 closed fist
4 x [2 x 75 build
50 hard
50 easy]
3 x 100 kick @ 2:10
3 x 50 @ :45
I felt a little tired in the pool.  I didn’t feel super strong, but it was still a solid workout.  The kicking set wrecked me, as is normally the case.  Kicking is hard.

Tuesday: Rest
I actually headed to the track early in the morning for a speed workout, but my calf was bothering me from my hill work on Sunday.  Because it only hurt on one side and the rest of my body was only a little stiff and sore from the workout, I decided not to push it.  I’m not exactly young anymore, and last time I ignored an ache like this it stuck around for quite a long time.

Wednesday: Run—3.55 miles (32:36)
I tried to run this morning, but I had only had about four hours of very disturbed sleep.  I was going to swim and go for a long run, but this was all I could manage.

Thursday: Run—4800m (2 x 1200)
Another half-complete workout.  I was supposed to do five 1200s, but I didn’t have the heart and decided to be kind to myself for one more day.
1600m warmup
2 x 1200 (4:59, 4:58)
800m cooldown
It was hard.  I don’t know if I could have made it through the five 1200s, but all I wanted to do was curl up and give up, so I did.  I don’t regret it.  It’s just sports.  It doesn’t matter.

Friday: Swim—2100 yards + dry land drills
We did a snake drill for the majority of practice on Friday. In this drill, we swim back and forth and do a set of exercises on the pool deck at each end of the pool.
300 swim
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 closed fist
4 x 25 underwater
Snake drill
10 x 50 @ :50
If I had been swimming on my own, I would have just given up on this workout. It wasn’t terribly hard but again… the heart just wasn’t there. And I don’t have any important enough goals coming up soon to propel me through the lack of heart

Saturday: Rest
I was going to go on a bike ride, but I couldn’t muster up the energy.

Sunday: Run—9.55 miles (1:24:32)
So, this was the first workout since Tuesday where I didn’t get so overwhelmed with apathy and hopelessness in the middle that I just didn’t care and wanted to give up. It was an okay run.  I felt good throughout the run, and I managed to run around an 8:51/mile pace easily, even though I ran fairly early in the morning and before my muscles had really woken up.

Weekly Recap (10/31-11/06)

Monday: Swim—2200 yards
We had our Halloween workout at Masters. It was a blast. We “trick-or-treated” and chose one door before each set.  All the sets were Halloween themed, too.
300 swim
200 pull
3 x 50 D.P.S
3 x 50 closed fist
3 x 50 swim
200 tombstone kick
50 slow zombie
6 x 50 ninja swim
200 two-headed monster
4 x 100 monster mash
Screamin’ 100
It was a blast.  I love themed workouts, and this one was no exception.  Plus, we got to do a fast 100 off the blocks at the end which I always love doing.

trickortreat
My lane pretty much chose door one the entire time.

Tuesday: Rest
I was dead-tired after staying up until 11:00pm (the horror!) playing a cute Halloween video game (Costume Quest).  So I took the day off and switched my tentatively-planned workouts around to accommodate the rest day.  I didn’t regret this decision for a second.

Wednesday: Swim—2400 yards; Run—3 tempo miles, 5.95 total (51:59)
It was a stroke day, and we worked on freestyle.  Freestyle days are the best.  Stroke days have been frustrating for me lately because I’m not magically great at them and I’m realizing that gaining competence in those strokes will take a lot of work.
300 swim
200 kick
100 pull
4 x 50 D.P.S
4 x 50 closed fist
100 kick
3 x 50 10-kick roll
3 x 50 early vertical forearm
3 x 50 hip snap
3 x 50 windmill
8 x 75 descend 1-4, 5-8
100 easy
I felt okay, but I haven’t been feeling all that strong in the pool lately.  I’m not sure if it’s the general busyness and stress of this past month or if it’s imaginary or if it’s something else.  I may just need a good uptick in weekly yardage.

During lunch, I did a tempo run.  I was aiming for three miles at a 7:10/mile pace, and I hit that pace.  I was running the same route I did a few weeks ago.
1.77 miles @ 9:45/mile (17:15)
3 miles @ 7:06/mile (21:19)
1.18 miles @ 11:20/mile (13:23)
As usual, I started a little fast.  However, I held myself in check a little better this week than I did for my tempo run last week.  And it wasn’t as painful as my tempo run last week either.  Both good things. And even though I was a hair slower than the last time I did this workout, I felt stronger at the end, even though it was my second workout of the day.  Still, I’m feeling unsure about my sub-21 goal at my upcoming Turkey Trot.  I’m wondering if 21:30 is more realistic, but I’m still planning on aiming for my original goal come race day.  Go big or go home!

Thursday: Run—9.14 miles (1:18:22)
I did my weekly long run over an extended lunch hour.  My original plan was to run in the morning, but when I saw it was going to be 39° on Thursday morning, I nixed that idea in favor of a warmer lunch run.  I felt fairly strong for the duration of this run, despite feeling the heaviness in my legs from Wednesday’s tempo run.  The weather was perfect, and I actually enjoyed most of the run.  Plus, after going for a long run during lunch, I felt super accomplished and pleasantly exhausted for the rest of the afternoon.

Friday: Swim—2400 yards
We had a pretty decent workout in the pool.  I tried to take it fairly easy because I knew I had a swim meet the next day.
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 closed fist
4 x 25 underwater
10 minute swim (675 yards)
125 easy
20 x 25 @ :25
100 easy
I did the 10 minute swim comfortably hard and managed to hit about a 1:30/100 yard pace during it which seemed like a good sign for my 500 yard freestyle at the swim meet the next day.  Additionally, the 25s were manageable as well, and I swam most of them right around 20 seconds, despite taking it relatively easy.

Saturday: Swim meet
I’ll post a recap of this later in the week, but overall, I was pleased with how it went.  I did four events: the 50 free, 500 free, 100 free and 200 free.  With warmups and cooldowns factored in, I’d guess I ended up swimming between 2000 and 2500 yards for the day.

Sunday: Hill repeats, 4.74 miles total (51:15)
I was planning on doing intervals at the track, but when I got to the track, it was all locked up.  Ugh.  I almost decided to skip working out at all, but I rallied and decided to do some hill repeats as a replacement for speed work
1.81 miles @ 10:31/mile (19:03)
6 x 0.14 mile hill (jog back down for recovery)
1:05.5, 1:09.7, 1:08.9,
1:05.8, 1:07.6, 1:07.3
1.25 miles @  10:30/mile (13:08)
Most of my hill repeats were in the ballpark of an 8:00/mile pace, plus or minus 20 seconds.  (Being such a short distance, just a few seconds makes a big difference in the pace.)  The hill I ran is tough (11% grade), so these repeats hurt.  Sitting here writing about it, I wonder if I could have or should have busted out another two for eight instead of six, but I was pretty gutted at the end of the workout, so that might not have been realistic.

Weekly Recap (10/24-10/30)

Monday: Swim—2550 yards
I headed to the pool early, despite being a bit tired from a late night for me.
300 swim
200 kick
100 pull
4 x 50 (10 kick roll)
4 x 50 (closed fist)
10 x 100 @ 1:40
100 easy
3 x 100 sprint @ 3:30 (1:16, 1:16, 1:16)
150 easy
I swam okay.  I was hitting 1:25-1:30 for my 100s.  I wished I had been able to hit those final fast 100s a little better, but my legs were burning for the last 25 yards, and my arms were basically Jell-o by the time I was done.  It felt like one of those days where effort was more important than performance.

Tuesday: Run—8.4km (6 x 800m)
I headed off to the track before the sun came up for some 800m repeats.  I didn’t know quite what to expect from this workout, but I wanted to work on my goal pace for my 5k (6:45/mile).  So I decided to do 800m repeats because I wasn’t sure if I was ready for 1600m repeats at that pace yet.  I didn’t feel great going into this workout.  I had a bit of a scratchy throat and runny nose, and my legs felt a little heavy, so I was a bit surprised when I busted out a really solid workout.
1600m warmup
6 x 800m (200m jog between repeats)
3:15.5, 3:17.9, 3:16.2
3:16.5, 3:16.3, 3:08.2
200m (39.2)
800m cooldown
I was very consistent and ended up with a very fast (for me) final repeat.  I ran the first half of that 800 in around 1:37 and just hammered the last 400 as hard as I could.  I hadn’t planned on running an additional 200 at the end, but I realized I was just 200m away from running the full distance of the 5k at or below race pace.  So I took a minute of static rest after the final 800 and then ran a final 200 at a hard pace.  Since I’m naturally better as the repeats get shorter, I’m under no illusions that nailing this workout means I’m ready to run a sub-21 5k, but I’m hoping that over the next few weeks, I can increase the distance of these race pace intervals and feel prepared.

Wednesday: Swim—2250 yards
It was IM (individual medley) day at the pool.  These days are always a little rough for me because I suck so badly at strokes other than freestyle.  But it’s good for me, I guess.
300 swim
200 kick
100 pull
100 swim
4 x 50 (kick, swim)
4 x 50 (closed fist)
4 x 75 (rolling IM kick)
100 easy
100 IM (1:35)
4 x 75 (rolling IM kick)
100 easy
200 IM (3:25)
50 easy
I’m not sure I’m making any progress at all on my not-freestyle strokes which is a little frustrating.  These days are where I really feel my disadvantage as a mostly-adult-onset swimmer.

Thursday: Rest
I took Thursday as a rest day. There’s not much to note except that sleeping in a bit was enjoyable.

Friday: Swim—2200 yards; Run—4 tempo miles, 7.2 total (1:03:07)
We did a hypoxic workout at Masters which means we worked on swimming without breathing very much.  Hypoxic sets are rough, and I’m a total baby when it comes to not breathing, but I managed it.
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 closed fist
8 x 50 @ 1:00 (breathe every 3, 5, 7, 9 strokes)
100 easy
12 x 25 @ :30 (20 breaths total)
100 total
2 x 50 fast (1 breath down, 2 breaths back)
100 easy
4 x 25 underwater
100 easy
The hardest part was the recovery. When you are limiting your breathing, you just require a ton more recovery before feeling up to the next set.  Throughout the rest of the day, I periodically made sure to appreciate the fact that I could breathe whenever I wanted.

I took a long lunch at work and did my tempo run.  I was aiming for four miles at a 7:30/mile pace.  I was feeling a bit shaky when I started out, but that happens often enough that I know it’s not the sole indicator as to how a run will go.  This was a hard workout, but I got it done.
1.78 miles @ 9:37/mile (17:08)
4 miles @ 7:22/mile (29:27)
1.42 miles @ 11:37 (16:30)
At the first time checkpoint during my tempo miles, I was supposed to be at 1:12.  When I glanced down at my watch, I hadn’t even hit a minute yet.  I don’t know how I started out fast by that much, but I slowed down to a more reasonable pace.  Still, the entire first mile was too fast, and I hoped I hadn’t tired myself out too much.  I struggled through most of this workout, and I honestly thought about calling it quits at 1.5 tempo miles (and then at 2 miles and then at 2.5… you get the idea).  However, I kept going and held a 7:30 pace pretty consistently.  I sped up a bit for the final half mile or so (I just wanted to be done!) and promptly stopped for some gasping once I finished my tempo miles.  After that, I did a shuffle-jog cool down.

Saturday: Bike—15.16 miles (1:06:42)
I was hoping to go on a longer bike ride on Saturday, but Rob and I had a pretty jam-packed day.  We went to see our friend in a cyclocross race midmorning, and we a Halloween party way up in the mountains that night.  So we fit in a short ride with cyclocross friend after the race.  We just did a coffee shop ride, or fifteen miles and a pastry, as Rob calls it.  Still, it was good to get out on the bike, and I needed a bit of a rest after the previous day.

Sunday: Run—9.6 miles (1:27:11)
I didn’t get a ton of sleep because of the Halloween party the night before, so I coaxed myself into a run by reminding myself that I could (and was supposed to) go easy.  I woke up a little after six and spent an hour or so waking up before heading off for a run.  I wasn’t sure how long I wanted to go, and I actually decided partway through the run to go a little longer than my initial plan.  It was a beautiful fall morning, perfectly overcast but still warm, so I wanted to take advantage of it.  The leaves were falling, and the neighborhoods were gorgeous.

12224177_446601585512550_879906654_n
Old photo, but this is about what it looks like outside right now.

Weekly Recap (10/17-10/23)

Monday: Swim—2850 yards
I had a fairly late night on Sunday, so Monday morning was a bit rough.  But I made it up and to swim practice.
300 swim
200 kick
100 pull
5 x 50 (10 kick roll)
4 x 50 (closed fist)
2 x 200 @ 3:00
100 kick
2 x 200 @ 3:00
100 kick
2 x 200 @ 3:00
100 easy
200 fast (2:37)
We were supposed to swim all the 200s except the last one at the same pace.  I didn’t do a great job at that, and my times ranged from 2:45 to 2:55.  It would have been better to have closer to a five second discrepancy instead of a ten second discrepancy.  However, I was able to rally and swim a strong final 200.  In fact, I ended up swimming it with a negative split.  And with the time I swam in practice, I think that a sub-2:30 200 is possible if/when I decide to swim the 200 in a meet.

Tuesday: Run—3 tempo miles, 5.95 total (51:40)
I went to work early so I could go for a run over my lunch hour. I was dreading this run. I wasn’t sure I’d be able to manage three miles at a 7:15/mile pace in a practice session, and I knew it would be a hard workout. So I put it off for as long as I could before begrudgingly leaving the office at 11:45am. However, despite my protestations, the run went well, and I hit my target goals and then some.
1.77 miles @ 9:43 (17:18)
3 miles @ 7:06 (21:17)
1.18 miles @ 11:04 (13:04)
This workout was hard.  I started out a little too fast and did slow down some, but I ran strong and stayed tough.  I think that I stopped at the exact right spot. Since there wasn’t a road right where I stopped, I based it on the driveway of an office building, and I think I stopped at the correct entrance. If not, I ran the tempo portion of the run around 15 seconds slower than reported above (or about a 7:11/mile pace).  I like this route for tempo runs.  It’s not quite flat, but it’s flat compared to the rest of the terrain in the Salt Lake area.  However, there are still a few bumps here and there to get your legs working.  I felt relatively positive about my upcoming 5k after this workout.

Wednesday: Swim—2450 yards
I went to Masters swimming, and much to my delight, we were working on freestyle as our stroke.  Thank goodness!
300 swim
200 kick
100 pull
6 x 50 (10 kick roll)
4 x 50 (closed fist)
2 minute kick (~100 yards)
3 x 50 (some drill)
2 minute swim (150 yards)
3 x 50 (with 6-beat kick)
2 minute swim with overkick (~150 yards)
3 x 50 (hip drive)
2 minutes swim maximum yards (~150 yards)
3 x 50 (early vertical forearm)
200 fast (2:40)
I swam most of my “fast” swims around :40/50 yards, so my coach said that from now on, when we do 50s, I should try to swim them under :40.  It’s good to have a target to aim for.  I was a little disappointed with my final 200 and wished I could have swum it a little faster, but that’s how it goes sometimes.  For the most part, I felt good about this workout.

Thursday: Bike—16.11 miles (59:16)
It was nice to get back on my bike again.  I went on a fairly short post-work ride.  It was cool but not cold.  Perfect fall riding weather.  I rode hard-ish, but I didn’t go crazy out there.  There was nothing too memorable about this ride.  I got to see some nice fall colors and enjoy the cool weather.

Friday: Rest
I took a rest day because I was racing the next day.  I enjoyed sleeping in and having an entire evening to get some chores done and watch a movie.

Saturday: Run—Haunted 5k (21:42.1)
I’ll write up a race report for this, but the race went well, and I had fun out there.  It was a hard race, but I was satisfied with how I performed.

sugarhousefall
It was an absolutely beautiful day!

Sunday—Rest
Rob and I had some friends in town, so I took the day off. I’m going to try to hit it pretty hard next week and get a few solid weeks of run workouts in before my Turkey Trot in November.

Weekly Recap (10/10-10/16)

Monday: Swim—2550 + whistle kicks
I felt much better waking up Monday morning than I have in a long time.  I think the weekend of sleeping in really did me some good.  We did a distance day, and I performed better than expected.
300 swim
200 kick
100 pull
4 x 50 (distance per stroke)
5 x 50 (closed fist)
Whistle kicks (5 minutes)
200
300
400
500
100 easy
We were supposed to swim all the intervals at either at the same or at a faster pace than we swam the first 200.  I swam the first 200 just over a 1:30/100yd pace, so I was a little worried about keeping that up.  However, the middle two intervals felt manageable.  And the first half of the 500 felt manageable, if a bit difficult.  I turned it on a bit for the last 200 or so, but it was a bit difficult because I was starting to catch people at that point, so I’d swim hard, end up on someone’s feet and have to slow down, then pass them at the wall.  And there was a little miscommunication that ended in a collision right as I was heading into my final 25.  I still finished in 7:12, which is a practice PR for me, so I’ll take it.  I think under the right conditions, though, I could pretty easily go sub-7:00.  That’s officially on my radar now.

Tuesday: Run—Hill repeats, 5.13 miles total (57:19)
I struggled with my run on Tuesday, and I’m not sure if it’s due to my abilities on the day or because of the difficulty of the workout.  Since my next 5k is fairly hilly, I decided I should do some hill repeats.  So after work, I suited up and headed out.  I chose a steep hill near Rob’s place—so steep, in fact, that we never ride our bikes up (or down) it.  The portion I was running was .29 miles long, and I started with the notion that I would try to hit a sub-8:00/mile pace going up it, which comes out to about 2:12 for each repeat. It turns out that wasn’t going to happen.
1.57 mile warmup
4 x .29 mile hill w/ downhill recovery (2:25, 2:34, 2:28, 2:30)
1.63 mile cooldown
I started with the intention of doing 4-6 repeats, and halfway through the first, I knew I was only going to be running four.  My legs were already burning.  I’m starting to think maybe my choice of hill accounts for the difficulty of this workout.  The uphill was constant (except for a brief respite caused by an intersection halfway up), but the grade lessened significantly about two-thirds of the way up.  Even with that flatter portion, the overall grade of the hill (calculated later) is 8.75%.  Also, most of the hill workout stuff I read (after the fact, of course!) suggested hill repeats should be about 90 seconds long.  If/when I do this workout again, I’ll probably cut the distance in half and do 6-10 repeats up that shorter hill.

Wednesday: Swim—2300 yards
I worked on breaststroke on Wednesday, and it wasn’t horrible.
300 swim
200 kick
100 pull
4 x 50 (kick, swim)
3 x 50 (closed fist)
4 x 50 (breaststroke with dolphin kick)
4 x 50 (3 second glide)
4 x 50 (two kick breaststroke)
4 x 50 (focus on form)
100 easy
4 x 100
50 easy
I have a lot of work to do to catch up with my current lane on stroke days, but it’s always a challenge, and challenges are good.  I’m hoping that consistently attending practice on Wednesday throughout the winter helps me improve in this area.

Thursday: Run—9.14 miles (1:18:34)
I went out for a long run on Thursday morning.  And it actually felt good!  This was my longest run by a couple of mile since my Ironman, so I was worried about how it would go.  But I felt strong the entire time.  I started off nice and slow.  I was feeling pretty tired at the end, so I worried I had started out too fast.  However, it turns out the reason I was tired towards the end is because I sped up.  I managed a nice negative split on this run.  It was a bit of a confidence booster that I needed.

Friday: Rest
I rested and drove up to Idaho for another wedding.  It was a long drive, and I wished a few times that I was going for a five hour bike ride instead of a five hour drive.

Saturday: Run—5 miles (39:31)
I ran with my dad, as I usually do when I visit my family.  We had a strong run and got faster consistently throughout the five miles.  In fact, I managed to run the final mile in just under seven minutes.  I felt strong while doing so, and my dad even commented that my stride looked easy and relaxed.

Sunday: Rest
I drove back to Salt Lake and spent the evening working on a time-sensitive project (hence the hurried nature of this weekly recap!).

Weekly Recap (10/03-10/09)

Monday: Swim—2850 yards
It was another early morning at the pool.  I hadn’t slept great the night before (vampire dreams!), but I felt alright when I got in the pool to warm up.
300 swim
200 kick
100 pull
4 x 50 (10 kick barrel roll)
4 x 50 (closed fist)
2 x 75 (kick, scull, swim)
10 x 50 @ :50
50 easy
6 x 75 @ 1:20
20 x 25 @ :30
50 easy
The individual 50 and 75 intervals were done at different speeds.  For instance, some of the 50s were fast all the way through while some were only fast in the middle, at the beginning, or at the end.  Same thing with the 75s.  They were tough, and my arms were fatigued by the end of the 75s.  The 25s after that were a challenge.  Making the interval wasn’t hard, but staying strong (as in, relatively fast with good form) took focus.  I felt good about the workout.  I pushed hard and stayed mentally strong.

Tuesday: Run—2 tempo miles, 5.15 total miles (47:00)
I had seriously been dreading this workout since I planned my week out last Friday.  I had initially planned on doing it Monday, but for various (legitimate, mostly) reasons it didn’t work out, so I decided to do it Tuesday morning instead.  It was cold outside—well below 40°.  So I actually wore a jacket and long tights.  The plan was 1-2 miles warmup, 2 tempo miles at under 7:00/mile, then a 1-2 mile cooldown.  And I nailed it!
1.78 miles @ 10:35/mile (18:52)
2 miles @ 6:55/mile (13:49)
1.37 miles @10:26/mile (14:18)
I hit the paces, and I actually felt relatively strong during the workout.  There was never a moment where I thought, “I can’t believe how much longer I have to run!”  I mean, it helps that I was only running hard for 14 minutes, but still… even one minute can feel like an eternity when you are struggling.  I was glad to be done, but I felt like I could have run further at that pace if needed.  It was a solid, confidence-boosting run.

Wednesday: Swim—2300 yards
It was a rough swim for me on Wednesday.  The workout wasn’t too bad.  We did strokes other than freestyle, and I’m not really good enough to push myself super hard at those strokes, if that makes any sense.
300 swim
200 kick
100 pull
4 x 50 (kick, swim)
4 x 50 (closed fist)
2 x [2 x 50
2 x 75
2 x 100
50 easy]
I kind of panicked about doing other strokes.  And then I misunderstood the workout and messed up the first round of repeats and felt a little more panicked.  Plus, the lane was crowded and people were doing butterfly and breaststroke so I kept hitting and kicking people (and getting hit and kicked).  I actually considered getting out because I was feeling claustrophobic and like I might be getting somewhat close to a panic attack.  I didn’t, and I was able to calm myself down a bit and finish the workout.  I feel like I should clarify that this bad day wasn’t about swimming.  That’s where my anxiety showed itself, but it originated from a couple other areas of my life that I had already identified.  (Sorry to vague-blog!)  One of the things that has helped me manage my anxiety is being able to identify what the real problem is.  Even while I was feeling panicked, I knew that swimming wasn’t the issue, and that helped me calm myself down and finish the workout.  I knew that if things got worse and I could actually feel a panic attack coming on, I could hop out of the pool and leave the situation.  And I knew that there was nothing I could do about what was actually bothering me in the next fifty minutes.  So yeah, it sucked, but I made it through.

Thursday: REST
I spent the day resting and taking care of a poor, sick boyfriend.  (He’s easy to take care of… I just threw potatoes in the oven for dinner and walked down to the store to get him juice and cookies.)

Friday: Swim—1650 yards + leisure laps; Run—4.44 miles (36:29)
I got to the pool hoping there wouldn’t be any intensive kicking drills because I wanted to do a speed workout. And then it was a leisure lap day.
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 (closed fist)
2 x 50
4 x 25 (underwater)
Leisure laps (5)
10 x 50 @ :50
25 easy
Starts
25 fast
Leisure laps are hard and are only named as such because they are done in the leisure pool.  You run against the current through the lazy river, up and around the beach start, back into deeper water, up the ladder out of the pool, over the bridge and up the stairs to the slide.  When you get down the slide, you’ve done one lap.  I ended up doing five (and was the fastest one there… yeah!).  And I was pretty gutted by the end.  After we finished up the workout and headed to work, I wondered how I was going to do a speed workout.  And then I realized I basically just had.

So I decided to just do a regular run during lunch.  It was cool, crisp, and sunny outside.  Perfect fall running weather.  I was just a little chilly in a tank top and shorts to start but felt great a mile or so in. The run was actually enjoyable.  And not just because I met an absurdly friendly cat halfway through the run.  I enjoyed running just to run.  I ran until I felt like turning around (I had a general idea just due to being familiar with the route), and I didn’t look at my watch at all during the run.  I ended up running just under 4.5 miles and even having a little bit of fun.

Saturday: Bike—36.11 miles (2:08:58)
I wanted to get out for a decent bike ride, so I headed out around 11:30am.  The weather was perfect, and I had a really fun ride.  When I’m not overdosing on cycling (in other words, training for an Ironman), it’s always a joy to get out on the bike.  However, I did feel more fatigued that I expected towards the end of the ride.  I did ride pretty hard, though.

14592024_1789444508007479_1820146465041809408_n1
This is an old, abandoned mill out south.  I love riding by it.

Sunday: Run—7 mile (1:01:06)
Rob and I were out late at the opera on Saturday, so I decided not to set an alarm and to just plan on doing my run after church.  I slept in late for me (until around 7:30am).  And then church just tired me out which is really odd.  When I got back, I decided to go on my run, but I didn’t feel great.  I just didn’t have any energy, and the run felt really rough, despite the fact that I started out slow and wasn’t running all that fast.  I’m a bit worried that I’m getting whatever Rob had earlier in the week, but we’ll see.

Weekly Recap (9/26-10/02)

Monday: Swim—3100 yards
I had a little trouble waking up (I swear I used to be a morning person!), but I did make it to swimming.  We did more of a distance workout which was welcome.  We tend to do more short stuff, and it’s sometimes nice to take a break from gut-busting 50s and 100s.  It didn’t make the workout easier, per se.  Just a different kind of hard.
300 swim
200 kick
100 pull
4 x 50 (10 kick barrel roll)
6 x 50 (closed fist)
2 x 250 build
5 x 100 descend
10 x 50 overkick @ :55
500 negative split (3:50, 3:28)
I switched off leading the intervals with another woman in my lane.  I led the five 100s, and I was determined to do it “right” and get faster with each one.  So when I popped up out of the water after the first one and saw I had hit 1:30, I was a little pissed at myself.  I didn’t think I was going to be able to each 100 faster than the last with a starting point of 1:30.  But I went for it anyway.  And I ended up nailing it!  My approximate times for the 100s were 1:30, 1:27, 1:23, 1:20, and 1:18.  I was pretty gassed at the end, but our lane didn’t push the 50s too hard which gave me a chance to recover before the 500.  And, despite feeling more tired than the last time I ended a workout on a 500 negative split, I ended up swimming it a couple seconds faster.  As I got out of the pool at the end of practice, I gave the coach a typical wow-I-can’t-believe-I-did-that spiel about the five 100s.  He said that I probably needed to start adjusting my expectations for myself.  And he’s probably right.  I need to start expecting a little more of myself because I’ve shown that I’m a pretty decent swimmer.

Tuesday: Bike—25(ish) miles; Run—3.5 miles (28:11)
I worked out twice on Tuesday!  My car was in the shop, so I worked from home.  I actually rode my bike to go pick up my car around the middle of the day.  I couldn’t find my Garmin before taking off, so I just rode without it.  It was a nice break from data.  I rode reasonably hard, but it was a great ride.  I’ve missed my bike.  The cooler weather and fall colors were amazing as well.  I used the opportunity to try out some of the cycling clothes I got from the employee sale with Rob, and they didn’t disappoint.  The shorts in particular were very comfortable.

After I got home with my car and finished working for the day, I headed out for a short run.  I was surprised at how tough it felt.  I guess I was kind of expecting that running would feel effortless since I had a decent race a few days earlier.  Obviously, that’s ridiculous, but subconscious beliefs often are.

Wednesday: Swim—2350 yards
I headed to the pool early (as usual) for a good, hard swim workout.  We did a shorter warmup because some folks were going to leave a bit early due to the water at the pool being shut off around 7:30am.  I’m always out by 7:15am anyway, so I wasn’t affected at all.
500 skips (swim, kick, IM, pull, swim)
3 x 50 (10 kick roll)
3 x 50 (closed fist)
8 x 75 (kick, scull, swim)
2 x 100 (fast)
100 easy
12 x 25 @ :25
100 easy
5 x 50 (2 turns)
Practice felt a bit rough.  I just didn’t feel on top of my game.  The 25s in particular felt hard.  But during practice, I miscalculated how long it was taking me to swim them.  I had a touch over five seconds to rest for each one.  For some reason (I blame the morning), I thought this meant I was swimming them in just under 25 seconds.  Clearly, since the interval was 25 seconds, I was swimming them just under 20 seconds.  Big difference there.

After work, I rather reluctantly geared up to ride Emigration Canyon.  I had something to get done in the evening, and I considered skipping the ride to work on it instead.  However, I decided to stick to the plan and do my ride.  I had planned to do some intervals, but since I wasn’t feeling super into it, I decided to just climb Emigration instead.  Lo and behold, partway up, I started to see some surprising speeds on my Garmin.  Huh.  So I pushed the pace a little more, and by the time I reached the start of the final grind, I was in a good position to PR the climb.  I pushed the final climb hard and ended up breaking that training PR by about thirty seconds.  Not bad.

emigrationfall

Thursday: Swim—2800 yards
It was the last Thursday practice of the summer.  And it was a rough one.  I was tired from the day before, and my arms in particular have been fatigued as I focus on improving my midpull which is using slightly different muscles now.
500 swim
300 kick
6 x 50 (distance per stroke)
4 x 25 (eyes closed)
8 x 200
The 200s were tough.  Swim Coach Max wanted me to swim them on a 2:45 interval (YEAH RIGHT), and he didn’t believe me when I said I couldn’t hit that (which is fair, considering all the hand-wringing I do!).  Well, I was right this time.  I couldn’t.  I did a few at 3:00 intervals, but had to bump that up to 3:10 for the last few.  I think on a good day, I could hit 3:00 intervals, but with my fatigue and my attempt at 2:45s, it wasn’t happening.  And that’s okay.  Not every day has to be awesome.

Friday: Run—6.5 miles (57:58)
I was supposed to go to the track.  But I didn’t.  I just decided against it, for no real reason.  I did go for a run in the morning, though.  And—surprise!—it didn’t feel great.  I went when it was dark, and it was just starting to get light when I got back.  I do like running at that time of day, but the rest of the run was pretty “meh.”  I took a half day and drove to Idaho with Rob in the afternoon for a wedding that weekend.

Saturday: Run—5 miles (39:31)
Since I was in Idaho, I ran with my dad on Saturday.  He is recovering from a knee injury (he fell into a crawlspace), so we started off relatively slowly.  However, we picked up the pace naturally throughout the run pretty easily.  I’m not sure if it’s having a running partner or the elevation difference or what, but it’s a lot easier to run in Idaho than in Utah.  Our first mile was 8:12 and our final mile was around 7:35, which is way faster than I’ve been running lately.  In the evening, we went to the wedding and saw the lovely couple get married.  Despite never wanting another wedding for myself, I’ve become a bit of a sucker for weddings lately, and it’s always a joy to be able to celebrate two wonderful people and their relationship.  So it was definitely worth the trip up to Idaho.

Sunday: REST
I took Sunday off for travel.  I had a late night, and I didn’t want to bother with trying to fit in a workout.  Rob and I left mid-morning for Utah to finish off our whirlwind weekend.