Saturday, December 31, 2011
Still have some lingering cold symptoms, but am feeling much happier today than yesterday. Took my book revision stuff down to the cafe at Chelsea Piers and spent a fruitful hour on that before meeting up with Liz for 11am spin; then Liz went and ran a couple miles and swam while I went to yoga. And we had a very good lunch afterwards, too, at La Lunchonette. An old friend is having a party this evening, so though while I often prefer to stay home on New Year's Eve, really it will be worthwhile going out (it's near to my subway train, too, so it shouldn't be an impossible trek home), and already today has been a nice end to an unsettled week. Not too far off the 30 workouts in 30 days goal, all things told; sickness and travel made it a tricky month, but I am really hoping that January will be a month of huge and excellent exercise!
Best wishes for a happy and healthy new year...
1hr spin (#25/30)
1.5hr yoga (#26/30)
Friday, December 30, 2011
Thursday, December 29, 2011
#22: 1.5hr yoga
#23: 35 mins walk
Tuesday, December 27, 2011
Don't usually log walks as exercise, but I did have a couple brisk point-to-point walks in Philadelphia for purpose of actually getting somewhere: so let's say Dec. 24, 30 mins. walk, #19 of 30; and Dec. 26, 35 mins. walk, #20 of 30.
Friday, December 23, 2011
Thursday, December 22, 2011
Wednesday, December 21, 2011
1 mile warmup + 400m additional warmup
4 x 200 on 1 min rest, 4 mins set rest, 3 x 200 on 1 min rest, bit of further walking
(It certainly was enough of a workout to give me the endorphins! But I won't try to run again for another couple days - this is not as painful as a grade 1 hamstring tear I had a few years ago, but it's definitely enough of something wrong that I shouldn't do things that exacerbate it!)
Tuesday, December 20, 2011
40min. run (c. 3.8mi.)
Monday, December 19, 2011
Saturday, December 17, 2011
#13 of 30
Thursday, December 15, 2011
1hr light aerobic exercise with good stretching benefits
Tuesday, December 13, 2011
Monday, December 12, 2011
I think one problem for me this year has been that I do very well with a coach who is also a bit of a guru in one of the triathlon disciplines and who I want to learn from and please by working hard, and I've had a bit of a gap in that respect. I'm definitely going to go to this class regularly for the next couple months, as I am not in fact training for any endurance races and I think the higher-intensity workouts do me good. This is the course description and the coach was nationally ranked in the 200m distance throughout the 80s (he ran a 20 point something, couldn't tell you the exact number): I always get really good form coaching from him, too, causing me to observe that I don't know how it is that just a few words called across from the other side of the track can create such great improvement!
Anyway, it was pretty much a killer workout for someone who hasn't been sprinting at all, and I was pleased I was able to hang on to the end. Ran the first set too fast, but settled in for the final set on a pace I could manage and descended the last couple. Legs will be very sore over next few days, I am guessing...
4 x 200m (1 min. rest) (fastest was :53, but I certainly couldn't hold that right now!)
4 min. rest
6 x 200m (1 min. rest)
4 min. rest
8 x 200m (1 min. rest) (:58s and :59s, with final one at :57)
#10 of 30
Sunday, December 11, 2011
Saturday, December 10, 2011
Friday, December 9, 2011
30 minutes run (easy zone 2)
Thursday, December 8, 2011
(I was thwarted in my desire to work out yesterday - I packed up run gear so that I could go straight from office to gym to Lower East Side dinner meet-up, but didn't realize until I was on the subway platform that I didn't have my inhaler with me. As I was intending to go to the run intervals class, and as run intervals are about the most wheeze-inducing thing the asthmatic person could possibly do, it was clear that I'd better just skip it - it got me early rather than late to dinner, which was probably better in any case. Tendency to try and squeeze too many things into the day!)
I should be able to go to yoga later, though, in spite of another dinner meet-up obligation afterwards...
40 mins. (zone 2)
#5 of 30
Tuesday, December 6, 2011
1.25hr vinyasa yoga (puddles of sweat!)
Sunday, December 4, 2011
55 mins., 5-and-a-bit miles
(Oh, that's #3 of 30...)
Saturday, December 3, 2011
1hr spin, including quite a bit of zone 4 time
Friday, December 2, 2011
I am in a Facebook group that is aiming for 30 mins. cardio workout every day in December, for a sort of "30 in 30" approach - I have regrettably missed day #1, but better start late than never...
The next two weeks are basically insanely busy, so I don't want to set any unreasonable workout goals, but I think I am adding a couple other commitments to the 30 in 30. The first is that I will go to the Monday and Wednesday evening running classes at Chelsea Piers for the next 5 weeks unless I actually have a schedule conflict (will try and avoid such, but it is not always possible); I really like the teacher, and it's a fun way of having some higher-intensity intervals with external prompting to work hard. And once school obligations start winding down as of Dec. 16, I will also add back in as much yoga as I can (it's possible that I'll hit a few classes before that, but I will have to see how it goes) - I find it highly beneficial.
Tuesday, November 29, 2011
Didn't get up early enough this morning to do an hour, but just had a very nice half-hour of treadmill intervals - I feel much better. Today's fairly busy, and tomorrow I've got plans to see a few friends in Cambridge before going to the airport in the late afternoon to fly home, but I should be able to do another workout of some sort in the fitness center here tomorrow morning - better than nothing!
.5hr treadmill: 10min warmup, then 4 x (3min hard, 2min easy)
Thursday, November 24, 2011
5mi. Turkey Trot (52:00)
Tuesday, November 22, 2011
1hr run (c. 5.5mi.)
Saturday, November 19, 2011
1hr run (zone 2), c. 5.5mi.
Wednesday, November 16, 2011
1.5hr hot yoga
Sunday, November 13, 2011
Also, I think I left my Garmin at the gym. At any rate, I can't find it in my backpack. Arghhhh! I called just now, and front desk manager has looked and failed to find it in the locker room but will put it on the email to managers - I'll check back in lost and found in another day or two if I don't hear anything. Slightly frazzled due to fatigue (got home around 10:30 last night, didn't sleep at all well on Friday or Saturday) and need to buckle down and do the rest of my work for tomorrow.
The really good thing, though, besides the mere fact of exercise, was catching up with Lauren, who is back in town for the weekend from Atlanta. Good to see her!
10 miles bike
Saturday, November 12, 2011
Friday, November 11, 2011
Thursday, November 10, 2011
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Monday, November 7, 2011
Sunday, November 6, 2011
The course volunteers were fantastic - they really make even the slowest finishers feel very well taken care of. Bike course really well marshaled, including lots of police on motorcycles - it felt extremely safe and well organized. Thanks to volunteers for their time and efforts!
Don't have my exact time, but something like 3:40 total (1500m swim/40K bike/10K run) - I have no heat acclimation, it's pretty darn hot out there but mercifully it was not as humid as it might have been. (Currently it's 84F with relative humidity of 61%.) Fun!
Swim: around 40min
Bike: 1:34:49 (15.7mph, avg HR 146, max HR 156)
Run: 1:19:35 (4.7mph, avg HR 157, max HR 169)
c. 3:40 total
Thursday, November 3, 2011
(Rode down to Chambers St. and back; with a little bit more time, which I didn't have today, I can add on another 7 miles or so by riding up all the way to the Little Red Lighthouse and then turning south and heading home.)
52F and sunny - perfect cycling weather!
13.98mi., 1:03:26, avg speed 13.2mph, avg HR 135, max HR 144
Wednesday, November 2, 2011
Tuesday, November 1, 2011
I stayed with him and his partner while another cyclist called 911 and went to try and show ambulance people where they could get into the park - it was probably almost half an hour later by the time she came back and said they were near but not yet here. By that time the fellow had re-oriented himself and it was clear that they would be OK to make their way home in a cab: it is almost always more sensible to schedule an MRI or other relevant scans for the next morning rather than waiting around for many hours in the emergency room! And I am pretty certain he will be fine (the foam inside his helmet was split, but not the hard shell, and though he was scraped up quite a bit it didn't seem that he'd have more than bruises), but I remain fairly rattled - my cycling nerves are fragile at the best of times!
Anyway, I just turned and headed home at that point - my lungs felt very wheezy and I'd been out longer than I'd anticipated in any case. Some days the longer run just isn't meant to be!
(Gorgeous day, though - sunny and calm and in the mid-50s.)
Ride safe out there!
38:27, 3.4mi., 11:10 pace
Friday, October 28, 2011
Thursday, October 27, 2011
Wednesday, October 26, 2011
15 mins. warmup
4 x 5 mins. gear 14, cadence 80, 2 mins. rest
4 x 2 mins. standing gear 16, 1 min. rest
1:00:02, av HR 132, max HR 149
1000 yards swim as 5 x 200 with evens free, odds IM (fly drill)
Monday, October 24, 2011
1:15 boot camp
Sunday, October 23, 2011
Horrible ride down - it was such a beautiful day, the path was way too crowded, and when I don't ride my bike for a week it gives the anxiety time to build up! However I have finally pumped my front tire up properly - not sure if it was problem with valve or with pump itself, but it takes a bit of fiddling. A relief to be going 'normal' speeds again.
Had a great workout once I was actually at the gym - I did an hour spin along lines that I took from the Spinervals site the other day:
10 mins. warmup with 3 x 30 sec. hard, 30 sec. easy
1 min. soft-pedal
8 x 20 sec. high cadence (100-120), 20 sec. easy
1 min. soft-pedal
4 x 7 min. aerobic temp (cadence 80-90rpm, zone 2-3)
1 min. soft-pedal
6 x 20 sec. high cadence (110-130), 20 sec. easy
1:00, avg HR 135, max HR 152 - Garmin Connect seems to have updated itself in a way that means I no longer know how to see segments in different HR zones...
Then I just swam 1000 yards fairly easy: 4 x 100 free, 50 stroke (breast, back, free, fly drill), then 4 x 100 as odds free, evens IM
And had a 'popeye' smoothie (pineapple, mango, banana, spinach and water) and 2 HB eggs at the cafe, then rode my bike home - it was gorgeous, 1-2 slightly congested spots but it had cooled down and was close to dusk and it really was a lovely one...
10 miles bike in the world
1000 yards swim
Saturday, October 22, 2011
40:14, 3.82mi., 10:32/mi.
Friday, October 21, 2011
1:15 boot camp
Wednesday, October 19, 2011
Terribly rainy and windy morning - I got drenched on my way to the subway (no way I was riding my bike in that!). I'm experimenting with transportation - I think I can take the subway as opposed to a taxi without getting up any earlier, so long as I get myself really expeditiously out of the house and use the near-mile trip from subway at other end to Chelsea Piers for my warm-up run. Feet went ankle-deep in an unavoidable puddle, soaked, but otherwise it worked very well - my cycling backpack, which is what I always use to take stuff to the gym, is surprisingly comfortable for running in (I mean, I don't know that I'd take it on a two-hour run, but for ten minutes of warm-up jog, it's very comfortable).
1:15 boot camp
Tuesday, October 18, 2011
This week and next week and then this cycle of the Beast class is over - I really like it, but it's terrible for me to have to get up so early those days, so I won't do the next cycle.
39:31, 3.56mi., 11:06/mi. (Garmin was giving wildly inaccurate HR numbers, but let's call it easy zone 2)
Saturday, October 15, 2011
Friday, October 14, 2011
Wednesday, October 12, 2011
Monday, October 10, 2011
10 miles bike
1:15 boot camp
Friday, October 7, 2011
41:18, 3.68mi., 11:13/mi., easy zone 2
Monday, October 3, 2011
I feel that my fitness is definitely improving - I did an honest-to-god proper "low bear crawl" the other day for instance, without having to stand up to stretch out my legs halfway through...
Not looking forward to traveling this week, but will bring running stuff and good intentions, and not have too much self-reproach if it just doesn't happen.
1:15 boot camp, 10 miles bike
Sunday, October 2, 2011
Anyway, I had a good run this afternoon with Liz. Calf muscles very stiff for first half hour or so, I need to stretch them more faithfully, and I'm not saying I wasn't glad when we were finished, but it was certainly better than the last one we had, and if I run so infrequently, I can't expect to be either quick or really comfortable! Saw another running friend of mine earlier for brunch, and she says she has been having a good time recently running five times per week for only 25-30 mins. at a time (she has a demanding schedule at home and work): I resolved to take a page out of her book and make sure to get out just for 30 mins. even if I don't have vim for longer. I'm in Ottawa Tues.-Sun. this week and don't have great confidence that I'm going to get much exercise if any (I might take Friday morning 'off' from responsibilities there and go for a run, though), but once I'm back, I'm determined to put more running back onto my weekly schedule.
It started pouring halfway through our run this evening, but cooler temperatures are such a boon, I am definitely not going to complain about a little rain!
Central Park lower loop (we had an easy consensus as we reached 102nd St. that really we did not need to go round the upper loop and trudge up Harlem Hill!)
55:56 (avg pace 10:50)
avg HR 144, max HR 162
Saturday, October 1, 2011
Friday, September 30, 2011
Wednesday, September 28, 2011
1hr boot camp, shower and quick breakfast with an aspirational triathlete looking for advice, 1hr gentle yoga. I think I will hang out in the cafe at Chelsea Piers now for a bit- I have to read 2 books, and it will go more quickly if I am not near my real computer with internet (internet on phone is too fiddly to do for long).
Monday, September 26, 2011
1:15 boot camp
10 miles bike
Saturday, September 24, 2011
It was a quite enjoyable swim. The water temperature felt perfect (I think it was around 68F - it's cold when your face first goes in, but very good in terms of keeping body temperature regulated during exercise), and the air is warmer than the other time I did it. There was a ton of chop in the second half, but I always think it's good practice to get these conditions in a low-stakes race so that one isn't fazed when they happen sometime 'important.'
The only really bad thing was the moving buoy situation! I swear, I swam two and a half times to New Jersey, it was the most zigzaggy inefficient open-water swim I have ever done - we were supposed to keep buoys on the left, but they were shooting across the river and also upriver towards us, I was perplexed around mile 2.5 that the buoy I was sighting on seemed to be aligned with the NJ rather than the NY side of the bridge but figured I had just misunderstood the initial course description - had to make this mistake several more times before it became truly clear that the right thing to do was to ignore the buoys and just swim as one thought proper!
(Funny exchange with kayaker, just before the bridge: JMD, treading water, slightly irked and distinctly confused: "But is it really the case that we should swim with left shoulder to the buoy?" [gesturing with head towards buoy that is clearly much further on the NJ rather than NY side, and only about 25 yards ahead, which would necessitate probably an extra 50 yards of swimming or more to get to] Kayaker: "Yes, that's right, swim with your left shoulder towards the buoy!" And we turn to look at it, and just in that brief bit of time during our conversational exchange it has actually shot upriver past me and is now 25 yards behind me!)
Don't have official time yet, but it was close to three hours - unlike last year, where everyone had very fast times, there was relatively little tidal assist for a good chunk of the race.
Friday, September 23, 2011
10 miles bike
1:15 boot camp
600 yards swim (100 free, 50 stroke x 4)
Wednesday, September 21, 2011
1.25hr boot camp
1hr gentle yoga
10 miles bike
The yoga class meets at 9:30 and is mostly made up of older people, it's definitely less athletically strenuous than some of the other ones there, but I suspect this is more to the point right now - I haven't been doing yoga regularly for a long time, and I really miss it, I find it beneficial...
Monday, September 19, 2011
1:15 boot camp
10 miles bike
Saturday, September 17, 2011
40 mins. run (c. 3.7 miles, avg HR 151, max HR 160, 10:50 pace)
Friday, September 16, 2011
(Beautiful bike ride down and home: the temperature yesterday afternoon dropped about 25 degrees in two hours, and this morning it is a beautiful crisp fall morning, the first of this year.)
10 miles bike
1:10 boot camp (much running)
Thursday, September 15, 2011
Warmup (somewhat truncated, but at least I wasn't late!): 200 free, 100 back
6 x 50, odds free and evens choice (I did fly-back), on 1:05 and 1:20
200 as 50 free, 100 back, 50 free
4 x 100 kick: (1) 50 fly, 50 back; (2) 50 back, 50 breast on back; (3) 50 breast, 50 free; (4) 50 free, 50 fly
200 as 50 free, 100 breast or fly, 50 free
1800 yards total
I want to start going to the early-morning Tuesday and Thursday workouts at John Jay, as they're 90 minutes and I think swimming in the evening is not conducive to sleep; I had planned to go to Chelsea Piers early this morning for spin and yoga, but I've been sleeping so little and so lightly, it was clear somewhere around 3:30 that I should turn off the alarm and try and actually get some more solid rest.
Wednesday, September 14, 2011
10 miles bike
1:10 Beast (we have been given the assignment to warm up before class by running one mile and doing 6 each of pull-ups - modified in my case, I practice hanging on the real bar and just sort of twitching upwards, then do them on the low bar near the ground with legs on ground - and leg lifts)
Tuesday, September 13, 2011
Anyway I swam on my own in half of the slow lane, as doing even a couple of 75s in lane 2 made it clear that I would be getting no rest and struggling to keep up - it was actually a pretty nice swim, I enjoyed it. I need to figure out what my fall exercise schedule is going to be.
Warmup (truncated - I was 5 mins late getting there): 100 free, 50 fly-back
6 x 75 IM no free, 10 seconds rest
I did main set on 5-10 seconds rest rather than using intervals. I think it was this:
1 x 100 free
2 x 125 IM (#1 50 fly, #2 50 back)
3 x 150 (odds free, even IM no free)
2 x 125 IM (#1 50 breast, #2 50 free)
1 x 100 free
2 x 50 kick down, easy free back (dolphin, flutter)
1850 yards total
Monday, September 12, 2011
(The numbers don't quite add up, I think the chip missed splits for a couple racers as real total finisher number is 141, but they offer place for each separate leg: I came in dead last on the bike at 138, but fell in at 132 on the run, 127 on the swim and 121 on the final insane steep uphill hike. It wasn't enough to make up for cycling deficit and gain any places as a finisher, but I felt that I was finishing pretty strong - my swim was really enjoyable, and I had some energy still left in reserve to scramble up the hill. Good to see this sense confirmed in the results.)
Sunday, September 11, 2011
More TK - I really was the very final finisher - beautiful trail running, much more of it downhill than I had anticipated - beautiful lake swim - gorgeous landscapes throughout - results aren't posted, and I didn't really register my final time, but it was a little over five hours, pretty much what I thought it would be.
Thanks to Loren for instigating and Ben and Carolyn for crewing! (And to Lauren K. in absentia...)
Friday, September 9, 2011
10 miles round-trip bike
1hr spin (avg HR 129, max HR 150)
1mi run (11:30, avg HR 142, max HR 160)
250 yards swim (experimental)
If I were really 'racing' on Sunday as opposed to simply participating, this would have been rather a lot of exercise, but Sunday is going to be conducted in the spirit of a long and unusually enjoyable training day, and today's workout was a good confidence-builder.
Spent the end of the day at the Verizon store as my smartphone is busted: it is still under warranty, they will send me a new one, but in the meantime I am back on Primitive Technology! Basically I just feel absurdly fatigued now, am going to get up very early and sort out all race stuff in the morning! I need to be on a 1:45 train from Grand Central to Beacon, that gives me plenty of time to do things in the am (including getting last bits and pieces of teaching stuff organized for Monday: I will have a virtuous smug feeling as I leave town on the train on Saturday afternoon with syllabi finalized and first classes prepared, it is a highly uncharacteristic level of non-last-minuteness that was necessitated by the fact that I probably won't be home on Sunday night till eight or nine, and I can only guess that I will be absolutely and utterly knackered at that point...
Wednesday, September 7, 2011
There's no 6am class this cycle, just the 7am, but Gerald wants us to get there early enough to run a mile to warm up and do 6 pullups (modified, in my case...) and 6 leg raises on the high bar, so I think I need to leave at 6 to get there and be ready to start my warmup at 6:45. Ride itself is shorter than that, but it always takes longer than I think to get downstairs in the elevator, etc. and to lock up my bike and put things in locker at the other end.
10 miles bike
1hr boot camp
Tuesday, September 6, 2011
Warmup (truncated - I was 5 minutes late getting there): 100 free
Set #1: 8 x 50 on 1:15, swim-kick by 25 (2 of each stroke in IM order)
Set #2: 3 x 150 on 3:30, swim-kick-swim by 50
Set #3: 3 x 100 IM on 3:00
Set #4: 5 x 100 on 2:10
Swam 50 easy back-breast to try and work out the foot kinks; the hour was by then pretty much over...
1900 yards total
Monday, September 5, 2011
50:11/4.61mi. (10:53/mi. avg pace, avg HR 150, max HR 163)
zone 1: 3:47; zone 2: 10:26; zone 3: 20:15; zone 4: 12:09
Sunday, September 4, 2011
I was very sorry earlier this week to hear that the trails on which the Survival of the Shawangunks race is run had been very seriously damaged by Irene. They've now sent the new course details, and for once in my life I will say that I am relieved to have an insanely challenging challenge downgraded to 'regular' levels...
The original course featured 8 segments, bike-run-swim-run-swim-run-swim-run, with a total of c. 18 miles of trail running; the revised course still has the initial 30-mile bike leg, but then has one long trail run (12 miles - not sure how hilly/rugged trails are, which will obviously affect my pace a great deal) and then just a .7mi swim and the final .7mi run (or hike in my case) up a steep hill to the finish. It's still going to take me 5 hours for sure, but 5 rather than 7 and not nearly so many run miles (and none of the huge gear complexities that come from the frequent switching-back-and-forth bit) seems quite manageable.
Cue huge sigh of triaspirational relief - this seems eminently doable? I am so under-trained, I had already resolved that if I miss course cutoffs and get pulled I will resign myself to it & go and cheer on racers at finish line (my father was asking this morning, when I said this, how the logistics would work, and I said that I believed there is usually a vehicle to transport stragglers to the finish where they can reunite with gear, but I am not sure about how this would work on a trail run! Questions to ask at the pre-race briefing, that's for sure)...
Saturday, September 3, 2011
10 miles biking
(avg HR 140, max HR 156; zone 1, 1:26; zone 2, 34:14; zone 3, 10:20; zone 4, 5:29)
Friday, September 2, 2011
There is a very good Friday midday sequence of classes, all taught by the same guy: abs from noon to 12:30, then segue into an hour called "Max Out" (body sculpt with heavier weights than usual), then a 45-minute spin class. I missed the first 15 mins. of the abs class, but did everything else. It is just such a beautiful space there, and with such an excellent class schedule - the only thing was that I had a terrible pang of missing Triathlete L., who has moved to Atlanta for a very good job & who will accordingly no longer be my trusty CP companion!...
1.25hr strength, .75hr spin, 10 miles bike
Wednesday, August 31, 2011
1hr cardio intervals
Tuesday, August 30, 2011
Having the usual end-of-summer feeling of self-reproach at how little I've exercised; the heat and humidity make running always a challenge here, and the swimming pool was closed for August so that also is understandable, but I truly have no excuse (other than book-finishing?) for not having made better use of the condo spin bike!
Monday, August 29, 2011
Treadmill intervals (zone 4 - Garmin was low battery, but I used same speeds/perceived effort as last time I did this workout)
10 mins. warmup, 5 x (4 mins. zone 4, 2 mins. recovery)
Wednesday, August 24, 2011
800m swim, 2mi run
(Garmin never picked up my HR, so I think I will not bother to download data - 22:43 for the 2-mile run, pretty darn slow, it was hotter than ever...)
Tuesday, August 23, 2011
52min run, 10min swim
Monday, August 22, 2011
Sunday, August 21, 2011
Because I am an idiot, I did not give my bike a test ride beforehand (it just looks so chaotic with everyone weaving all over small parking lot and road - but yes, I will not make the same mistake next time); then when I took my place at the very very back of the peloton (I knew I would be dropped immediately - even their 'neutral zone' speed is considerably too fast for me), I dropped my chain and found my wheel locked in place. Fortunately a few folks hastily helped me get recombobulated, and I was off...
It was a two-loop course, 42 miles total, and I knew I'd be much slower than everyone else. The first stretch of the loop is incredibly windy, to the point that I worried my back brakes might be on, but it's a nicer course than they had last year - less traffic, much more scenic all round. A spot where suddenly the air is full of butterflies sipping nectar from flowered hedges - and tiny crabs crossing the road - and birds flapping alongside one at about the same speed a bicycle goes - and, unfortunately, lots of dogs that chase after a bicycle barking!
I really was way at the back - I saw a few other cyclists I know out for their training rides, but not a squeak of the peloton. However I was prepared for this, and it did not affect my spirits!
I took a short break once I'd done the challenging windy stretch of the second loop, to have a couple puffs of ventolin and transfer Gatorade from cage bottles into Camelbak. Lo and behold, another race participant pedaled up behind me: she had stopped, I think perhaps was thinking of quitting, and said that as she saw me go by, she realized it was her best chance! This gave an amazing lift to the spirits - we took turns pulling, and rode the last hour together. Very pleasant indeed, and I didn't feel I ended up having to tap particularly deep, though it is certainly incredibly hot out there and I could have taken in more calories over the course of the ride.
A very pleasant morning, thanks to race organizers and volunteers (including Brent, who was a course marshal at the end of the loop - in a general sense it made me smile as I came up on the end of each loop to think I'd see him, but more particularly we were very grateful that after we rolled by - we were the two last finishers - he drove his SUV up to the finish and saved us from having to ride the 7K back to the start!)...
41.27mi (but really I think it was 42, Garmin's just slightly off)
2:47:41 (14.7mph average)
avg HR 150, max HR 169
zone 2: 35:48
zone 3: 47:34
zone 4: 58:17
zone 5 (windy bits!): 25:13
Saturday, August 20, 2011
Friday, August 19, 2011
I finished a big piece of work yesterday, relevance of this being that on Monday and Wednesday, I got up at 5:45 (Brent gets up even earlier than that!) and worked on the book at Cafe del Sol from 6:30 (opening time) to 8:40 or so, then had my session at 9am. Today, though, I lounged abed until much later - didn't really properly get back to sleep after early wakeup, but dozed a bit. Pretty noticeable that lounging in bed/slight bit of extra sleep leads to much better energy levels during workout itself!
I've registered for the next session of the Beast at Chelsea Piers, starting Sept. 3 (it meets three times a week, MWF7am); that will be good. Also immensely looking forward to running a lot in September and October; it is the best time of the year, as the weather cools down and summer turns into fall. Have not run nearly as much as I'd like in 2011, but should be able to make up for it somewhat at the back end of the year...
Wednesday, August 17, 2011
Here is coverage in the local paper of last week's race: Courtis and Acker were neck-and-neck this week as I saw them on my outgoing run leg, I do not know what the outcome was! (And here's another report from Coach Jerry Harper, an excellent fixture of the local racing scene.)
600m swim (c. 15 mins., it was challenging!), 2mi run (pace c. 10:29, avg HR 162, max HR 177 - I sprinted at the finish, that is well into zone 5 - I use 188 as my running max)
Tuesday, August 16, 2011
Today's workout was extremely enjoyable, though very slow. I 'ran' over to Sunset House with water reservoir and goggles/cap in Camelbak (2.3 miles, just over 28 minutes, avg pace 12:20/mi., avg HR 146), taking it easy to make sure that HR stayed in zone 2, and then I swam a nice easy 2K. There is a striped blue-and-yellow water trampoline in George Town harbor that is supposed to be 1K from the Sunset House dock (here are some pictures), so that makes a good turnaround point. Mysteriously the swim there took me about 23 minutes, which was pretty much what I was expecting, but when I stopped my watch as I got out on my return, I was at more like 58 minutes: either I took the long way back or there was a current slowing me down considerably...
Then I put my shirt and shoes back on, had a long drink of water from the Camelbak and jogged back through George Town to Brent's. The first part wasn't bad, there's some shade if you run along the land side of the road, but that last little bit is brutal, and in fact I stopped my watch a few minutes early and walked the very last bit: suddenly just much too hot! 2.06mi, 25:49, avg pace 12:33, avg HR 142, max HR 159.
So 54:00 running, 58:00 swimming - really it's a 2-hour endurance workout of a sort that's well suited to the race I'm training for. I have to get out there really early for some one-hour runs, I think; if you really are out the door at 5:30 or 5:45, it's tolerable, but even by 7am the sun is just very intense.
Monday, August 15, 2011
Had been mulling over whether or not to get a few extra session with Carla, as the last of the ones I've paid for run out a week before I leave, but in fact she is going on vacation on the 26th, so it works out perfectly as is. I am tempted to try some CrossFit in that week, but really it will be more sensible to do some longer triathlon-specific sessions in preparation for the SOS race in mid-September. Have not been doing nearly enough of that sort of hours!
Friday, August 12, 2011
(We are usually proceeding along fairly standard lines, so as to say 3 x through on a group of 4 different exercises and then onto the next bit; since I was sick last week, we were tending to concentrate on stuff that wouldn't be too insane, but the first group today included not just a couple different standing row-type things [one underhand grip with barbells, the other on one of these machines that I do not really know the name of, where you stand in a low crouching position on a platform and put plates onto the thing the handles are attached to and then lift the handles] but also and very heartrate-raisingly 15 x clean and press (bar with 10 lbs at each end, not sure about weight of bar) and 2 x 15 each side of one-handed 20lb kettlebell swings...)
warmup plus 1hr strength
Wednesday, August 10, 2011
These are tiny short races, not endurance races at all, but the heat and humidity make the run challenging regardless, and I have also been worrying a bit about the excessive number of DNS ("Did Not Start" - as opposed to "DNF," did not finish) I have had in races over the past year. It's dreadful wasting all that money on race fees, but one also starts to wonder - to worry - whether there is some deeper element of self-sabotage: I am not a great self-sabotager/"DNS" person in my regular life, but it is something that can creep up on a person at any time! So it actually seemed to me a good goal to do the stroke and stride races - I just volunteered last year, but it is a worthwhile thing for me right now to start and finish races however short!
(Today's race was a 400m swim and 2 mile run; the run distance stays the same, but the swim goes up next week to 600m and the week after to 800m.)
I took a taxi over there (Brent's out of town this week, and I am too cowardly to ride a bicycle over there at rush hour - and I don't have a driver's license!). Helped inflate the buoys for the swim course with a terribly ineffectual pump (have made a mental note to procure new batteries for next week), worried that I was going to have to kayak them out to the turnaround also but in fact the 2 relevant kayakers did turn up and took over inflation and transportation of buoys, so that was a relief.
The swim was unusually congested, but it's beautiful out there, I love that particular stretch of shore; the run was pretty much as hot and intense as I thought it would be. I stop and walk for a minute when my HR tips up over the top of zone 4 (I feel slightly queasy as the HR goes to 169-170, it is something that is very easy for me to note even without a HR monitor, though I was carrying my Garmin - forgot to turn it on, couldn't get it clipped around my wrist as the little loop closer slid off as I was dangling it in my hand out of transition - basically, chaos and disorganization). Total time something like 33 minutes, basically a 9-minute swim and then 2 x 12-minute miles.
Took a dip in the sea afterwards to rinse off and cool down a tad. Had planned to jog home afterwards, but realized there was no chance - I was much too overheated! So I took it at a brisk walk instead. I kept on the HR monitor, it was about 40 minutes at HR c. 130 (Garmin says 2.33 miles, mile pace of 17:41 - that sounds about right).
I stopped at the supermarket near home and picked up a very good bundle of groceries, so that was the clincher on an all-round useful day...
400m swim (c. 9 mins.), 2mi. run (c. 24 mins.), 2.3mi. walk (40 mins.)
Tuesday, August 9, 2011
.25hr sea swim
Monday, August 8, 2011
Sunday, August 7, 2011
Very tempted to do something else as well, but trying to be prudent. Also, my calf muscles are incredibly sore from Friday's workout (we did calf raises on the leg press machine), and it made the bottoms of my feet hurt while I was doing the elliptical also!
Friday, August 5, 2011
Thursday, August 4, 2011
20 mins. elliptical (zone 2/3, avg HR 144, max HR 156)
Wednesday, August 3, 2011
Monday, August 1, 2011
(These chest colds are a total menace. I have not been as sick as I was in June, more just like the 'regular' cold I had in May, but it is still relatively incapacitating for anything useful or interesting!)
.5 hr strength, .66hr walk (I do not usually log walking, but my hours are so scant, I feel I should mark it in some way!)
Tuesday, July 26, 2011
It is the 2012 iteration of this race - suffice it to say that despite my sensible 'decision' that I would revisit the question of Ironman in February or so, I have not been able to stop thinking about it all the time: IMLP registration was yesterday (regular registration was open for some hours but is now closed), it just stirred me up; and though there are still foundation slots left for IMNYC, they are going to be gone very soon and it is an expensive race: NYC had begun to predominate in my thoughts over Idaho, because although Idaho is so beautiful and really the race best suited to my preferences [probable cooler temperatures], it is expensive and difficult to get to with a bike (one of the worst things about canceling in June was that I'd already shipped bike and gear bag at a rate of $300 - so I couldn't even bring all of my favorite gear with me for the summer as the bike had not yet been returned to NYC). IMCDA also falls at a time in the year that makes the heaviest training period overlap with my busiest period of the year, not conducive to staying healthy during training. The NYC slots, though, are probably going to be gone in another week or two - I emailed yesterday with someone at the WTC to confirm this impression, and it is indeed the case. But I had at least two three-week illnesses in the last year, each one preceded about 3-4 weeks beforehand by a one-week respiratory ailment that would also have prevented me racing, and I really don't think it's a good idea to hand over a lot of dollars (in this case it's $1500, the NYC race anomalously costs about $400 more than their other races and then the foundation slot involves an additional charitable donation of about $600) to the WTC for a high-stakes race that will make me upset not to start at if that's the way it goes...
Anyway, the Canadian 226 seems like a great solution, it's cheaper to register further in advance but you can still register for the full iron-distance race less than one week out, and for under $400! Ottawa is easy to get to from NYC, and it's Brent's hometown, so it's a sensible place for us to travel for something like this. It is not quite the same thing as the 'branded' IM races, it is something a scrupulously honest person will feel the need to qualify and explain, but truly for the reasons I want to do it it is the same, and I will not be sorry to have a less hugely corporate sponsored race - I believe this one is a really great event in any case.
Felt a huge sense of relief at finding this as a possibility for next year: this is so much the thing I most want to do that it doesn't sit right with me just to let it go for another year, but clearly the WTC IM-branded races have not worked for me thus far (the long lead-in time doesn't fit well with various things about my life), and it is stupid to make the same mistake again when I have already made it several times.
Anyway, as I say, I had finally attained a small portion of inner tranquillity for the first time since the beginning of June, only I was beginning to feel a slight tickle and soreness in my lungs, and indeed there is clearly something amiss. ARGHHHHHHH! Sunday's bike ride must have put a strain on them again; it's not a cold, but they feel tender, raw, with more phlegm than should be. My hands are irksomely TIED until I am back in NY in early September, I have to go and see the pulmonary specialist I saw last year and also find an allergist, I hate having a course of action but not being able to initiate it immediately!
In the meantime I will obviously take the day off from exercise, which is hugely stressful to me, it is basically the main way I stay on track - off to the cafe shortly to try and do a spot of writing, that is the other big way...
Monday, July 25, 2011
Sunday, July 24, 2011
Back tire was totally flat when I pumped up tires last night, it still seemed OK in the morning so I went ahead with it without replacing the tube or investigating further, but it was clearly having a slow leak of some sort: about half an hour from home, I got that bumpy feeling that tells you really you should get off and check your tire, only I was by that point so hot and fatigued that I really couldn't face even five minutes by the (incredibly hot) side of the road, I figured that so long as I still had some air in it I should just get home and deal with it later! But it is bad for the morale to be toiling in high zone 4 and going only at an incredibly slow speed - a reminder that full tires are a necessity for road biking. Annoying task now awaits for later in the day - hopefully it's just the tube, not the tire itself...
I was out the door by 6 (ugh), it makes a huge difference in terms of temperatures and traffic. Rode out past Bodden Town and the Lighthouse and took the left on Frank Sound Road, got to the Esso station around the 1:35 mark and stopped there for a snack and to top the Camelbak up with water and Gatorade.
That gave me a mental boost, and the ride back from there to Bodden Town has some very beautiful stretches, but I began to be aware of being subjectively very hot, and also increasingly suffering from all of the minor ills that cycling flesh is heir to: the heels of my hands were sore (this bike is a bit too small for me, so I lean even more heavily than I do on my NYC bike); toes were uncomfortable in bike shoes; the tender spots under my shorts that were still sore from last week's ride were sore again, and I couldn't find a comfortable position to sit in; my lower back needed stretching more and more often...
In short, I was very glad to hove within view of Kirk's Supermarket, which really tells me that I am almost home...
(Now that I am air-conditioned, I am feeling much better - really it wasn't a bad ride, the slowness/soft tire thing is a bummer but it is still a good workout even if it brings down average speed and extends the last part of the ride almost intolerably!)
14.1mph avg speed (avg HR 139, max HR 154)
zone 1: 0:01:50
zone 2: 1:44:57
zone 3: 0:55:62
zone 4: 0:22:42
Saturday, July 23, 2011
10 mins warmup, then 5 x 4 mins zone 4, 2 mins recovery
40 mins total
Had intended then to do some elliptical time, but heat buildup was already so intense, I figured it was probably a good time to stop!
Friday, July 22, 2011
Thursday, July 21, 2011
But I am still grumpy with myself: I had an epic plan, but bad planning led to a failure to execute! It is my 40th birthday today, and I got the idea last week that I should swim 40 x 100 on 2:30 to mark the occasion.
Brent sensibly commented that one good thing about this plan was that it would only take an hour to do - but really this was totally unrealistic of me, especially once I decided that all freestyle would be too boring and that I would mix in some stroke. In a meter rather than yard pool, and with stroke and at endurance paces (no lanemate to keep me up to the mark!), I'm certainly not going to be making a 2:30 interval. I would have had to budget more like 2 hours, and as morning lane swim is only 5-7am, I would have needed to get there a whole hour earlier than usual, and possibly eaten something beforehand too (usually I do morning swims on an empty stomach). I'd been swimming for nearly an hour, and I was only halfway through...
Anyway, I did enjoy the 20 x 100 that I did, and as at this point it was already just after 7 (they don't kick you out, but you start to feel extraneous and as though you had better wrap up soon), and I have a big work day ahead of me, I figured I should just be sensible and call it quits.
(I do not like being sensible and calling it quits! But I am trying to finish my novel in near future, and fortitude will be better saved for that.)
20 x 100 as 25 stroke, 75 free, 5 of each in reverse IM order (i.e. 5 x 100 free, 5 x 25 breast, 75 free, 5 x 25 back, 75 free, 5 x 25 fly, 75 free), 5-10 seconds rest
2000 meters total
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Very tempted to stop after 1000 meters, and then again after 1500, but figured the self-reproach I would inevitably feel later in the day if I cut it short was not worth the mild relief of stopping. I am finding it a very unpleasant surprise how intensely and strongly I miss Wendy while doing these morning workouts in the Camana Bay pool; I guess I will get desensitized to this over the rest of the summer, but it was again this morning a swim where I felt that I was on the verge of tears for the whole duration, including after I got out.
On a brighter note: a cute little frog, slightly larger than a hard-boiled egg, mined itself onto the edge of the pool, then itself up to the pool rail when I got closer to take a look; and as I biked out of the parking lot on my way home, I saw what was unmistakably a Cayman parrot flying low through the trees. Despite the name, one does not see these parrots particularly frequently round here, and they are very attractive, so that was a treat.
Warmup: 100 free, 100 IM kick with board, 100 free, 100 IM drill, 100 free, 100 IM swim
5 x 100 as 25 fly, 75 free
5 x 100 as 25 free, 25 back, 50 free
5 x 100 first as 25 fly, 25 back, 50 free, then on the third one I forgot and went from back into breast (autopilot) so I did the last couple as full IM also
2100 meters total
Monday, July 18, 2011
Sunday, July 17, 2011
(I have said it before, really cycling here - at least at 7am on a Sunday morning when there is no traffic - is more relaxing than in NY, there are no bridges or complex intersections or hills next to precipices!)
Saw various folks I know out there, and also had a funny exchange at the Bodden Town Texaco, where I stopped on the way back to buy a Coke to drink and a Gatorade to top up the Camelbak. I walked out of the store with a drink in each hand; a middle-aged guy ambled up on a bike, his eyes fell to the beverages in my hands and with a twinkle in his eye, he asked, "Taking on cold petrol?" It was a good line...
Rode to the Lighthouse and turned around at the 1:15 mark; there is a noticeable headwind on the way out and a very nice tailwind on the way home (1:15 as opposed to 1:05, at fairly consistent effort level).
2:20:58, 34.53mi, avg speed 14.7mph
zone 1: 1:28
zone 2: 1:28:57
zone 3: 52:58
zone 4: 1:15
Saturday, July 16, 2011
1:04, avg HR 145, max HR 165
zone 1: 12:28
zone 2: 10:10
zone 3: 16:40
zone 4: 7:34
Friday, July 15, 2011
Thursday, July 14, 2011
3 x 100 drill-swim by 25: fists, front scull, 6-3-6
5 x 100 as FL-FR-FR-FR, FR-BK-FR-FR, FR-FR-BR-FR, FR-FR-FR-FR, FL-BK-BR-FR
250 kick with board (flutter, every fifth length whip)
1750 meters total
Wednesday, July 13, 2011
Tuesday, July 12, 2011
100 IM (fly drill)
A hundred that I associate with Doug Stern, who called it RaLaCuBa on his workout sheets: right arm down, left arm back, catch-up, full stroke back to the start
5 x 100 drill-swim by 25: catch-up, thumbs-and-salute, fists, front scull, finger-drag
5 x 100 free strong on 3:00 (2:12, 2:12, 2:12, 2:13, 2:12)
200 flutter kick with board
1500 meters total