This week's workout have been:
Monday: 2hr bike, 1 hr swim, 1 hr soccer
Tuesday: 37min run, 1 hr pilates
Wednesday: 1 bike, 1 hr yoga
Thursday: 1hr swim
Total training time: 5 specific training and 3hrs non-specific
Last week:
Friday: 55min run
Saturday: long run 1.5hr (hard and I was tired)
Sunday: off
Total training time:2.5 + 3.5 = 6 (really? is that all...I might be forgetting something because I certainly felt tired enough to take Sunday off)
Thursday, April 1, 2010
Thursday, March 25, 2010
March 22 to 28
Last week was Jeremy time, went snowboarding, had very little left for training. Still managed to do a workout thursday (swim and run), snowboard fri and sat. Recover sunday. Monday was run, tuesday was 1.5hr bike and 30 min run, with 20 min hard right after getting off of the bike, managed 5:15 pace, nice!. wed to sat was more snowboarding.
monday hard swim. 1hr.
tuesday 45min run
wednesday 1 hr hard swim. 2.9km. 300 warmup. 10 x 100 pull with paddles, 5 x 50 at 90% with 10s rest, 1km continuous. 100cool. too tired to do another workout, moved bike to am.
thursday 1 hr bike, can't find hr monitor, tried to keep pace up
total time this week: 3:45 so far.
monday hard swim. 1hr.
tuesday 45min run
wednesday 1 hr hard swim. 2.9km. 300 warmup. 10 x 100 pull with paddles, 5 x 50 at 90% with 10s rest, 1km continuous. 100cool. too tired to do another workout, moved bike to am.
thursday 1 hr bike, can't find hr monitor, tried to keep pace up
total time this week: 3:45 so far.
Thursday, March 11, 2010
Intense week #2 -March rocks my training socks
so...I'm adapting training to life as best as I can in the following ways.
Angela says that the long run is a staple and important to do. So instead of doing it on Saturday, I did it Wednesday night, 1:41 run in 3 loops. I ate a banana and drank water, as instructed ("eat real food"). Felt great. Not too tired, but then its not like I ran hard. I ran slow and easy.
Tuesday was a bad ass swim in the morning (pyramid)1:15 (2.7km), and a 40 min run at lunch.
Monday was a bike ride. Not the one prescribed by my plan, but it was about breaking an important psycological barrier...ie, the one I have with getting on the bike. Its easy to get used to not biking. The fact that I rode for 45min should be worth something.
And today, Thursday was a 1.7km swim (fairly easy, but I was slow cuz I was tired from the long run the night before). I taught a ski lesson and went for a 20min ski. I woulda went longer but the snow wasn't great (yeah, I'm a snow snob), and I had ants in my pants for an important phone call I was to make and then I had to get my brother at the airport and I'm blabbing.
Tomorrow (Friday) and Saturday is snowboarding with the bro, so there will be no scheduled exercise, although I will not be sitting on my butt the whole time (hopefully). There's a party Saturday night, so Sunday's brick might feel like a ten ton concrete block. I'll pretend I'm 18...that'll work.
Angela says that the long run is a staple and important to do. So instead of doing it on Saturday, I did it Wednesday night, 1:41 run in 3 loops. I ate a banana and drank water, as instructed ("eat real food"). Felt great. Not too tired, but then its not like I ran hard. I ran slow and easy.
Tuesday was a bad ass swim in the morning (pyramid)1:15 (2.7km), and a 40 min run at lunch.
Monday was a bike ride. Not the one prescribed by my plan, but it was about breaking an important psycological barrier...ie, the one I have with getting on the bike. Its easy to get used to not biking. The fact that I rode for 45min should be worth something.
And today, Thursday was a 1.7km swim (fairly easy, but I was slow cuz I was tired from the long run the night before). I taught a ski lesson and went for a 20min ski. I woulda went longer but the snow wasn't great (yeah, I'm a snow snob), and I had ants in my pants for an important phone call I was to make and then I had to get my brother at the airport and I'm blabbing.
Tomorrow (Friday) and Saturday is snowboarding with the bro, so there will be no scheduled exercise, although I will not be sitting on my butt the whole time (hopefully). There's a party Saturday night, so Sunday's brick might feel like a ten ton concrete block. I'll pretend I'm 18...that'll work.
Monday, March 8, 2010
second week of March-grand master plan
So many distractions! How do I stay on schedule? I will be creative and I will make this happen. Last week was my first week back from resting after the iceman. I didn't do so hot that week. I think I got used to the lazy lifestyle and didn't want to let it go. My spirit animal might as well be the sloth.
This week I began with a solid bike ride (I can't find my HR monitor. ack. Its so hard to measure bike intensity without it). I did a 40min bike today. It felt great and I will try to follow Angela's plan to the 'T' for the next bike ride. I was apprehensive getting back on the bike because I haven't touched it since Xmas. I'd been skiing and skating instead in iceman prep.
Based on my schedule, I was to swim this morning, but I'm switching it to tomorrow. Tomorrow is the pyramid swim ( I will have to modify it because it is written for a 25m pool) and I will run also. All before lunch so that I may have my evening for cooking. I love cooking. And eating.
Wish I had more time for both ;)
My brother arrives Thursday and we should out and skiing/snowboarding all day Friday and Saturday. How to accomodate this and do my planned brick?? This'll be tough. I wasn't on schedule last week and I won't be this week. I guess its' all because I have an awesome life and get to do these great things, so I shouldn't complain. It'll just be tough to not party Saturday night and save my strength for a hard bike and hard run on Sunday instead of Saturday.
The plan then is:
Monday: intro bike (not Angela's plan for me)
Tuesday: pyramid swim, 30min run (or more)
Wed: hard swim and bike intervals
Thurs: swim
Friday: gone skiing. something in the evening? supposed to be a longish run...I'll do as much as I can after we get back.,
Sat: another day of downhill. Won't do anything more that day because it will be a long one. Then a St. Paddy's party. I never want to drink... but lately...I've been wanting to drink. funny that. Perhaps it was all that good time at the Olympics! I drank more during those two weeks than I have cumulatively in the last 6 months (that being said, it was probably a total of like 10 drinks).
Sunday: barring hangover (I will not drink, I will not drink), do the brick: hard bike 1-2hrs, followed by hard 30min run.
As is my tradition, I finish with hours trained today: 40min. and this week: 40min
This week I began with a solid bike ride (I can't find my HR monitor. ack. Its so hard to measure bike intensity without it). I did a 40min bike today. It felt great and I will try to follow Angela's plan to the 'T' for the next bike ride. I was apprehensive getting back on the bike because I haven't touched it since Xmas. I'd been skiing and skating instead in iceman prep.
Based on my schedule, I was to swim this morning, but I'm switching it to tomorrow. Tomorrow is the pyramid swim ( I will have to modify it because it is written for a 25m pool) and I will run also. All before lunch so that I may have my evening for cooking. I love cooking. And eating.
Wish I had more time for both ;)
My brother arrives Thursday and we should out and skiing/snowboarding all day Friday and Saturday. How to accomodate this and do my planned brick?? This'll be tough. I wasn't on schedule last week and I won't be this week. I guess its' all because I have an awesome life and get to do these great things, so I shouldn't complain. It'll just be tough to not party Saturday night and save my strength for a hard bike and hard run on Sunday instead of Saturday.
The plan then is:
Monday: intro bike (not Angela's plan for me)
Tuesday: pyramid swim, 30min run (or more)
Wed: hard swim and bike intervals
Thurs: swim
Friday: gone skiing. something in the evening? supposed to be a longish run...I'll do as much as I can after we get back.,
Sat: another day of downhill. Won't do anything more that day because it will be a long one. Then a St. Paddy's party. I never want to drink... but lately...I've been wanting to drink. funny that. Perhaps it was all that good time at the Olympics! I drank more during those two weeks than I have cumulatively in the last 6 months (that being said, it was probably a total of like 10 drinks).
Sunday: barring hangover (I will not drink, I will not drink), do the brick: hard bike 1-2hrs, followed by hard 30min run.
As is my tradition, I finish with hours trained today: 40min. and this week: 40min
Monday, February 8, 2010
Last weekend before the Iceman
SUNDAY
30min skate
still finding the technique difficult, my plan for the iceman is to stand up and rest when I need to on the skate. When I am in position, my back tends to get sore. I don't need a sore back for the rest of the race.
1 hr ski
Felt great and wanted to climb more hills, love those black diamonds!
30min skate
still finding the technique difficult, my plan for the iceman is to stand up and rest when I need to on the skate. When I am in position, my back tends to get sore. I don't need a sore back for the rest of the race.
1 hr ski
Felt great and wanted to climb more hills, love those black diamonds!
SATURDAY
Brick: 45min ski, 1 hr run, 30min swim.
Total training time this week: 7:55 + 3:45 = 11:40
MONDAY day off, was supposed to swim, couldn't bear the thought of it...teaching skiing tonight, should be equivalent effort-wise...I guess
Saturday, February 6, 2010
First week of February
Monday: day off, ski instructor get together resulting in perhaps 15min of actual skiing. Mostly, it was talking about skiing.
Tuesday: swim 1.5hrs, 1hr pilates, 1hr skate (using improper technique, got a sore back).
swim was pyramid:
100m at 85%, 10s rest
200m
300m
400m
500m at 90%, 15s
500m
400m at 85%, 10s rest
300m
200m
100m
Wednesday: double run day. am=1:06, pm=45min
felt great, coulda run longer if life and responsibilities didn't get in the way
Thursday: 40min run, 1hr easy classic ski
Friday: swim 55min
10 x 50m at 95%, 15s rest
800TT=14:41 (1:50/100m, not great)
10x 50m at 95%, 15s rest
1hr ski
1hr soccer game
Weekly total: 7:55
Weekly total other activity: 2hr
Tuesday: swim 1.5hrs, 1hr pilates, 1hr skate (using improper technique, got a sore back).
swim was pyramid:
100m at 85%, 10s rest
200m
300m
400m
500m at 90%, 15s
500m
400m at 85%, 10s rest
300m
200m
100m
Wednesday: double run day. am=1:06, pm=45min
felt great, coulda run longer if life and responsibilities didn't get in the way
Thursday: 40min run, 1hr easy classic ski
Friday: swim 55min
10 x 50m at 95%, 15s rest
800TT=14:41 (1:50/100m, not great)
10x 50m at 95%, 15s rest
1hr ski
1hr soccer game
Weekly total: 7:55
Weekly total other activity: 2hr
Monday, February 1, 2010
Alcoholic brick
Given that I don't ever drink, it would be fallacious to think that I could go out and drink on a Friday and then miraculously do a brick the following day. But that's what I did:
1:13 run (helluva slow 10km)
20min skate (improper technique out the wazoo, I was to find out the following day...)
47min (even slower 5km).
This does not bode well for the iceman. I know I'm a slow runner, but that's pathetic even for me. I guess I should check the route to make sure that indeed it was that long, but really, if NAR says it is, who am I to judge. And really, I'd only be looking for excuses.
I went to bed after that effort and had pizza and watched hockey. Something I haven't done this season. Toronto vs Vancouver (how could I loose?). Toronto was up 3 and lost like the wusses they are. Even I can't resist hockey day in Canada.
Sunday was the speed skating clinic (1hr). I've learned tons about proper technique and am still struggling with cross overs; I can't wait to try them out again on Tuesday. And I can't wait to feel what sharpened skates feel like! That'll be thursday.
Weekly total: 5:05 + 2:20 + 1 = 8:25
hmmm...short week. Gotta blow out this week in prep for iceman taper.
My ass still hurts from skating on Sunday. Tonight (Monday) was ski instructor get-together night. I may have clocked 15min on my feet. We mostly just stood around and talked and got cold. My mind wasn't in it. My mind is just not in a happy place today. Its been hard to focus on everything. I've also been feeling extra cold today. Every little wind gust makes me chilly. I don't want to do stuff around the house because I'll get chilly, I'd rather sit in bed with the covers on being lazy and reading.
Might as well hit the hay for a long ass swim in the morning. G'Nite.
1:13 run (helluva slow 10km)
20min skate (improper technique out the wazoo, I was to find out the following day...)
47min (even slower 5km).
This does not bode well for the iceman. I know I'm a slow runner, but that's pathetic even for me. I guess I should check the route to make sure that indeed it was that long, but really, if NAR says it is, who am I to judge. And really, I'd only be looking for excuses.
I went to bed after that effort and had pizza and watched hockey. Something I haven't done this season. Toronto vs Vancouver (how could I loose?). Toronto was up 3 and lost like the wusses they are. Even I can't resist hockey day in Canada.
Sunday was the speed skating clinic (1hr). I've learned tons about proper technique and am still struggling with cross overs; I can't wait to try them out again on Tuesday. And I can't wait to feel what sharpened skates feel like! That'll be thursday.
Weekly total: 5:05 + 2:20 + 1 = 8:25
hmmm...short week. Gotta blow out this week in prep for iceman taper.
My ass still hurts from skating on Sunday. Tonight (Monday) was ski instructor get-together night. I may have clocked 15min on my feet. We mostly just stood around and talked and got cold. My mind wasn't in it. My mind is just not in a happy place today. Its been hard to focus on everything. I've also been feeling extra cold today. Every little wind gust makes me chilly. I don't want to do stuff around the house because I'll get chilly, I'd rather sit in bed with the covers on being lazy and reading.
Might as well hit the hay for a long ass swim in the morning. G'Nite.
Friday, January 29, 2010
Weekly Total Jan 24-30
Weekly total: 5:05
WTF, less time spent training than last week, yet feeling poopy. hmmmm.
WTF, less time spent training than last week, yet feeling poopy. hmmmm.
Friday ski
1 hr teaching
40minute tired ski.
I had trouble keeping my balance and the hills were not much fun. Its that tired feeling!
Friday swim
400 warm up
T600 (11:05, that is 1:50/100m)
6 x 100 on 10s rest (11:30-50s rests, that is 1:47/100m)
T400 (8:15, that is 2:04/100m)
4 x 100 on 10s rest (7:45-30s rests, that is 1:49/100m)
100m cool
total: 2.5km, 50min
I can't seem to get up early enough to fit an entire workout in. Arg. Was supposed to do T200 and 2 x 100, but ran out of time.
Also I felt very tired today.
Still tired. I had half a latte today after two weeks of being coffee free, and I still feel tired. I even skipped a workout last night...shouldn't I be feeling better already?
I don't feel like I've worked particularily hard this week, so it doesn't make sense that I should feel the way I do. I heard on the radio that the new recommendations for Canadians are now 60-90minutes of exercise per day. Surely I should be able to do at least that and feel ok!
T600 (11:05, that is 1:50/100m)
6 x 100 on 10s rest (11:30-50s rests, that is 1:47/100m)
T400 (8:15, that is 2:04/100m)
4 x 100 on 10s rest (7:45-30s rests, that is 1:49/100m)
100m cool
total: 2.5km, 50min
I can't seem to get up early enough to fit an entire workout in. Arg. Was supposed to do T200 and 2 x 100, but ran out of time.
Also I felt very tired today.
Still tired. I had half a latte today after two weeks of being coffee free, and I still feel tired. I even skipped a workout last night...shouldn't I be feeling better already?
I don't feel like I've worked particularily hard this week, so it doesn't make sense that I should feel the way I do. I heard on the radio that the new recommendations for Canadians are now 60-90minutes of exercise per day. Surely I should be able to do at least that and feel ok!
Thursday, January 28, 2010
Multiday update
Monday
day off. Teaching ski lessons.
Tuesday
45min run UNBC hill, 1 hr pilates, skipped ski/skate to attend Coldsnap
Wednesday:
1hr swim, start with 1000m continuous at 90% alternating every fourth 50m length with easy backstroke. TT800m=14:25 (1:45/100m) what would be nice would be 1:30/100m but hey, just a month ago, I was hovering at 1:50/100m, so this is good news.
1hr trail run
30 min skate (from yesterday)
Thursday (today):
1:05 trail run, no ski or skate...i just wanted to stay home and cook and gave in to the temptation. I owe the universe a workout.
I'll try to do the skate clinic on Sunday...this will mess with my intended brick. ack.
Perhaps I should move it to Saturday?
day off. Teaching ski lessons.
Tuesday
45min run UNBC hill, 1 hr pilates, skipped ski/skate to attend Coldsnap
Wednesday:
1hr swim, start with 1000m continuous at 90% alternating every fourth 50m length with easy backstroke. TT800m=14:25 (1:45/100m) what would be nice would be 1:30/100m but hey, just a month ago, I was hovering at 1:50/100m, so this is good news.
1hr trail run
30 min skate (from yesterday)
Thursday (today):
1:05 trail run, no ski or skate...i just wanted to stay home and cook and gave in to the temptation. I owe the universe a workout.
I'll try to do the skate clinic on Sunday...this will mess with my intended brick. ack.
Perhaps I should move it to Saturday?
Monday, January 25, 2010
Sunday Brick
45 min easy ski
1 hr strength swim (300 warm up, 6 x 50 drills, 15 x 100m PULL 80%, 10 x 75 PULL paddles only)
I couldn't run because my legs were dead dead dead from the long-ass run the day before. I wanted to run 10km, but there was no way in hell.
First thing I did when I got out on the snow was fall on my thumb and at best badly sprain it. I am currently struggling to work without a functional opposable thumb on my left hand, which I thought would be fine, but it turns out, it is integral to many things none the least of which is getting dressed. I'm boned for transition training (can't ties laces worth shit). And I can't type for very long without making it more sore. MUTHAFUKA. Why did this happen? Because I got out on skis and asked my legs to act normally. They weren't in normal shape and so they reacted abnormally: by failing me. Hurray for dead legs.
Regardless, my ass wants to run like a banshee. If my muscles didn't hurt so damn much today I might have been running to celebrate my day off running. Tomorrow I will run. Tomorrow I'd like to try to get in my first skate before the iceman. (First skate before the iceman? three weeks to go? am i shitting myself? well, whatever, can't change it now)
Also, I must post my weekly schedule...but my thumb aches and my eyes are tired. Later. Later. Later. Hard work sometimes pays off later, whereas Procrastination always pays off now.
Monday was a day off. I taught skate ski lessons. I loved my group, they worked so hard and improved tons. I'm a proud mother hen.
Weekly hours (final) total: 11:55
1 hr strength swim (300 warm up, 6 x 50 drills, 15 x 100m PULL 80%, 10 x 75 PULL paddles only)
I couldn't run because my legs were dead dead dead from the long-ass run the day before. I wanted to run 10km, but there was no way in hell.
First thing I did when I got out on the snow was fall on my thumb and at best badly sprain it. I am currently struggling to work without a functional opposable thumb on my left hand, which I thought would be fine, but it turns out, it is integral to many things none the least of which is getting dressed. I'm boned for transition training (can't ties laces worth shit). And I can't type for very long without making it more sore. MUTHAFUKA. Why did this happen? Because I got out on skis and asked my legs to act normally. They weren't in normal shape and so they reacted abnormally: by failing me. Hurray for dead legs.
Regardless, my ass wants to run like a banshee. If my muscles didn't hurt so damn much today I might have been running to celebrate my day off running. Tomorrow I will run. Tomorrow I'd like to try to get in my first skate before the iceman. (First skate before the iceman? three weeks to go? am i shitting myself? well, whatever, can't change it now)
Also, I must post my weekly schedule...but my thumb aches and my eyes are tired. Later. Later. Later. Hard work sometimes pays off later, whereas Procrastination always pays off now.
Monday was a day off. I taught skate ski lessons. I loved my group, they worked so hard and improved tons. I'm a proud mother hen.
Weekly hours (final) total: 11:55
Saturday, January 23, 2010
Long Run Saturday
Glorious 2.5hr run mainly up and around Cranbrook hill. I love that area, so quiet, good air, trees, sorta wilderness-y.
Weekly total: 10:10
Weekly total: 10:10
Friday, January 22, 2010
A tired Friday
Yup, I'm beat. Gonna skip the bike tonight. Too tired and sore.
The plan is to do my long run tomorrow and then do a brick on Sunday. Monday will be off for some well deserved rest.
Today's run was about 45min. No watch, no worries. Just sailing over icy trails and enjoying the company of a good friend.
Weekly total: 7:40
Thursday, January 21, 2010
Fast snow
Whatta beautiful day to be out there! I think it was about -3 the whole day. Perfect snow for skate skiing. Perfect snow for falling on your ass while trail running. The run was super icy and I have a few scrapes from tumbles to prove it. But the skiing...my, oh my! Delicious glorious snow!
Trail (ice) run: 53:30, easy easy pace. Hills were a bitch. A raven screamed at me. No moose this time.
Skate ski: 1:30 with lots of rest breaks.
Total training time today: 3:30 (I'm rounding and why the hell not?)
Week total: 6:55
My core is sore! Evidence of use, woohoo :)
I'm feeling wore out. Sleepy and such. G'night.
Trail (ice) run: 53:30, easy easy pace. Hills were a bitch. A raven screamed at me. No moose this time.
Skate ski: 1:30 with lots of rest breaks.
Total training time today: 3:30 (I'm rounding and why the hell not?)
Week total: 6:55
My core is sore! Evidence of use, woohoo :)
I'm feeling wore out. Sleepy and such. G'night.
Thursday swim, wow
That was something. I feel like I found that place where the spirit is willing but the flesh stops responding to commands.
The swim was
200 warm up
16 x 50 at 90% (strong), 10s rest
200 easy 10s rest
12 x 50 at 95% (fast), 15s rest
100 easy 10s rest
8 x 50 at 100% (all out), 15s rest *** this is where I started to loose it. Lap 6, 7 and 8 did not finish with the same strength as at the start. I really really wanted to, my arms just wouldn't
100 easy, 10s rest
4 x 50 at 100% ***I probably did these at 98% just so I wouldn't die right near the end of each length.
100 cool.
Total 2.7km.
300m of easy eliminated because of time constraints. I wish I could just get out of bed when the alarm rings. Alas, that is not one of my strengths.
Time:1:05
Now I'm sleepy and headachy. I wonder how the run will go....
The swim was
200 warm up
16 x 50 at 90% (strong), 10s rest
200 easy 10s rest
12 x 50 at 95% (fast), 15s rest
100 easy 10s rest
8 x 50 at 100% (all out), 15s rest *** this is where I started to loose it. Lap 6, 7 and 8 did not finish with the same strength as at the start. I really really wanted to, my arms just wouldn't
100 easy, 10s rest
4 x 50 at 100% ***I probably did these at 98% just so I wouldn't die right near the end of each length.
100 cool.
Total 2.7km.
300m of easy eliminated because of time constraints. I wish I could just get out of bed when the alarm rings. Alas, that is not one of my strengths.
Time:1:05
Now I'm sleepy and headachy. I wonder how the run will go....
Wednesday, January 20, 2010
Wednesday
I'm trading days. Thursday's workout on Wednesday.
I had an immaculate ski. The condition were perfect. I was faster than if I'd drank cheetah blood.
(Gotta remember, weight forward. Practice what you preach)
Ski: 1:15hr
Other stuff: soccer game 1hr. muscles surprised by start and stop motions required by this sport.
Total training time this week: 3hrs 25min
Total time on other sporty stuff: 2hr 15min
I had an immaculate ski. The condition were perfect. I was faster than if I'd drank cheetah blood.
(Gotta remember, weight forward. Practice what you preach)
Ski: 1:15hr
Other stuff: soccer game 1hr. muscles surprised by start and stop motions required by this sport.
Total training time this week: 3hrs 25min
Total time on other sporty stuff: 2hr 15min
Tuesday, January 19, 2010
Tuesday run
Toonie Tuesday at the track today!
5 x 400m intervals:
1:40 (4:10 pace--per km)
1:48 (4:30 pace)
1:44 (4:20 pace)
1:48 (4:30 pace)
1:49 (4:32 pace)
Time: 35min total
I'm not a big fan of the track. #1, its boring. #2, its hot. But its hard to do intervals on a sloppy, slippy, rocky, snowy trail.
I'm doing intervals because I am desperate to get my speed up before the Iceman. Will I ever be a fast runner?
Tuesday total training time: 1:10
Other activity: 1hr Pilates class
5 x 400m intervals:
1:40 (4:10 pace--per km)
1:48 (4:30 pace)
1:44 (4:20 pace)
1:48 (4:30 pace)
1:49 (4:32 pace)
Time: 35min total
I'm not a big fan of the track. #1, its boring. #2, its hot. But its hard to do intervals on a sloppy, slippy, rocky, snowy trail.
I'm doing intervals because I am desperate to get my speed up before the Iceman. Will I ever be a fast runner?
Tuesday total training time: 1:10
Other activity: 1hr Pilates class
Tuesday am swim, check
250m warmup
5 x 200m (50 free, 50 backstroke, 50 free, 25 kick no board, 25 all out), 10s rest
400m pull with gear
50m cool down (ran out of time)
Total distance: 1.7km
Total time: 35min
5 x 200m (50 free, 50 backstroke, 50 free, 25 kick no board, 25 all out), 10s rest
400m pull with gear
50m cool down (ran out of time)
Total distance: 1.7km
Total time: 35min
Monday, January 18, 2010
Pushing a little too hard
Tues night at the pool (after 1 hour pilates class containing some calf work), 3.5km hard aerobic pyramid swim. Hard but felt great. I could feel my calves wanting to cramp so I took it easy with the flip turns and didn't push off that hard. I thought I had won the battle with the possible cramping until I tried to step out of the hottub by pushing up on my left calf. It cramped like never before. It took the calm instructions of a lifegaurd to get my leg moving again (after a very dramatic yelp and me falling right back into a hottub very full of curious people). The muscles hurt a bit, but I was determined to do my double run day the next day. My hour morning run felt fine until I finished it. My calf protested and I must have really tore up some muscle because stayed swollen for three days. Couldn't walk the next day...
Lesson learned: my calf muscles are tight, they require stretching. Often.
Second lesson: If it hurts, running on it won't "stretch it out", it might just injure it. It's ok to take it easy if something hurts.
Lesson learned: my calf muscles are tight, they require stretching. Often.
Second lesson: If it hurts, running on it won't "stretch it out", it might just injure it. It's ok to take it easy if something hurts.
The Iceman cometh
My workout plan for this week is:
Monday (supposed to be a day off, but since I got 3 days off last week to fix my a little stupid mistake I made, so...let's add an easy run)
Tuesday: 30 min run, 30 min swim, 1hr pilates class
Wednesday: 3km swim, 1hr run, 30 min ski or skate or bike (and a 7:30 soccer game)
Thursday: ski 1:15+
Friday: 45min run, 1:30 bike
Saturday: 45min+ ski or skate, 1hr strength swim
Sunday: Long run 2.5hr, ski or skate or swim
Today's mission accomplished: 42 min run in snow ( I love uneven terrain), no heart rate monitor cuz it gives me a rash. Teaching skate skiing 1.5hrs (not really a workout), I meant to ski afterwards but I grabbed the wrong skis heading out the door and the motivation to ski on them after teaching was nil.
15 minutes yoga (some ashatanga sun salutations and pigeon pose) and pilates (just to remind myself that I have a core and should use it)
Total training time for Monday: 1hr
(I figure I can add 3 minutes of work for my skiing...which is probably as much work as I did...I did warm up and just slightly begin to sweat when whipping my eager students into a hill tackling frenzy)
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