Monday, July 30, 2012
c. 10 miles
45 minutes spin
Sunday, July 29, 2012
Saturday, July 28, 2012
I had intended to do double spin as I usually do, but my usual 10am spin teacher was off, and the substitute was such that at 11am I realized I had already exceeded my tolerance for blaring music and yelling and that I should switch plans. I think for today it worked better this way - I like the two-hour spin because it's a quite close approximation of what the ride in my September race will be like (30 very hilly miles, probably about 2:20 for me), but in terms of getting quality run time, perhaps it would have been slightly overreaching to have two full additional hours of run-swim-run (Chelsea Piers has a quarter-mile track, that's what I use for a workout like this).
Running a very steady comfortable 11:00 pace in zone 2. Very slight back soreness certainly but nothing that would cause me to question whether it was a good idea to continue the workout, so I think this is an improvement compared to last week.
1000 yards swim (c. .5hr): 5 x (2 x 100) as free, IM fly drill, then 25 stroke/75 free (2 of each stroke in IM order)
.5hr run (2.75 miles - endurance athletes will see that I was fatigued enough that I couldn't persuade myself to do one more quarter-mile on the track to get it up to the full 3!)
3hr total exercise time
Friday, July 27, 2012
Thursday, July 26, 2012
Tuesday, July 24, 2012
Had an early-morning doctor's appointment to pick up referral for midday physical therapy for lingering back injury. Am hoping it will be helpful - I'll see the guy twice a week for the next couple weeks, then I'm out of town. Today was mostly diagnostics, which is always interesting, and some pummeling in the form of soft-tissue massage. It seemed subtle as it was happening but I was seriously beaten up afterwards! That plus heat caused me to call off notional run workout; I cooled down in the cafe at Chelsea Piers and had a short swim that was quite useful in terms of loosening my back. Evening meditation class, so I have only just gotten home, and still feel significantly overheated - A/C on subway cars just doesn't stand up to prolonged heat like this...
1000 yards (5 x 200, odds free, evens IM with one-arm fly)
Monday, July 23, 2012
50min spin (3 x 10min work interval)
1200 yards swim (10 x 100 with evens free, odds drill, 100 flutter kick with board, 100 back)
10 miles bike
Saturday, July 21, 2012
I have the following 3 Saturdays to play around with this structure - I don't think I'll build the spin longer than 2 hours, but would like to have the run-swim session be 2 hours also (either as 1hr run, 1hr swim or ideally as 40-40-40 run-swim-run, which then closely replicates the actual structure of the race itself). Intend to do a couple three-hour bike rides in Prospect Park, and will continue to include a short swim after whatever else I'm doing at Chelsea Piers when my schedule permits - the goal in this sort of race at my back-of-pack speed is just to swim enough that the swims take very little out of me and I can save energy for the running.
Friday, July 20, 2012
I don't know whether it was residual fatigue from a week of bad/not enough sleep and demanding work, sore back or just regular human laziness, but I couldn't persuade myself to step up the pace and get myself over the border into zone 2, so I'm not sure about the total training benefits, but it was good-quality time on feet anyway, and quite enjoyable. This is the run I should have done yesterday, but I was so tired and so busy with miscellaneous errands on top of work stuff that it wasn't feasible to try for it.
I will have to get up very early if I want to go to double spin tomorrow morning, as I need to have done at least 2 hours of work on the novel revision beforehand...
1:10, c. 6 miles
Wednesday, July 18, 2012
2 x 12min Z3/4 (2:00 'tempo' [medium gear, cadence 95], 5 x 2:00 heavy gear alternating standing, seated), 3min recovery
1000 yard swim
5 x 100 odds free evens drill (RaLaCuBa, courtesy of Doug Stern - right arm, left arm, catch-up, freestyle back to the start; straight catch-up); 5 x 100 as 25 stroke 75 free, alternating breast and back
Have now picked up bicycle from the shop, where I left it on Monday; I haven't ridden it for weeks anyway, but the last time I rode it down to Chelsea Piers, I clipped the back tire in the elevator on the way downstairs (another woman with a stroller was already in the freight elevator, and I didn't want to crowd her but ended up misjudging my space), and I was pretty sure the wheel was out of true. Glad to have that fixed - it is the only context in which "trued" is grammatically correct, surely...
Tuesday, July 17, 2012
I am having a mysteriously but strikingly good day, full of all my favorite things. Run workout was arduous but satisfying; swimming felt great.
42min run (4 x 6min Z3, 2min recovery)
1000 yards (500 as free every fifth length back or breast, 3 x 100 drill-swim by 25 - front scull, fists, finger-drag - 200 free easy)
Monday, July 16, 2012
I temporarily swore off yoga after the beginner's flow class in Cayman a week ago did my back in, and now I've had to swear off boot camp for the time being also - Friday's class exacerbated back pain, I had to get out the heating pad again! Bit the bullet this morning and called a physical therapist, but the first appointment they could give me isn't till a week from tomorrow, so I've also scheduled a sport massage for Wednesday afternoon. I've let this situation drag on long enough, with the pulled muscle getting somewhat better and then more sore again after I do some back-straining form of exercise - I need to fix it!
spin work intervals: 2 x 9min climb (first seated, second standing, "orange zone" with final two minutes of final climb moving to "red zone"), with various tempo segments
c. :30 swim - 1000 yards (5 x 200 easy, evens free, odds IM with one-arm fly)
hot tub dunk
Saturday, July 14, 2012
Friday, July 13, 2012
Tuesday, July 10, 2012
5 x 3min Z3(4), 1min recovery
I am keen to increase run frequency, and I think the best way to do that is to include several 30-minute runs in the week rather than trying to have lots of longer ones. We will see how it goes - back to NYC tomorrow evening, Thursday will be a bit of a wash but hoping to be fully on board with normal fitness schedule for Friday and Saturday.
Yoga the other day made my back sore - it was mostly better the next morning, but felt a bit weird while I was swimming, so I didn't stay in for long. I think I have to lay off yoga for a couple weeks, too much back involvement...
Monday, July 9, 2012
Felt very little vim, and also stiff feet and lower legs (have of course completely failed to do the calf-stretching regimen - I will start back again today, it is very useful). Decided I had better do a really unambitious workout that I could execute properly. Stopped partway through to use the bathroom (this is an attractive feature of doing my run around school playing fields - nice clean bathrooms with toilet paper, sink and soap and paper towels, etc.!), felt better once I had emptied bowels. By the end was convinced I could have done the whole run at zone 2, but certainly had not felt that way till about the 40-minute mark, so I guess I made the right choice!
9 x 3min high Z2, 2min walk
Sunday, July 8, 2012
6 x 20min:
(2) 6 x 2min Z2, 1min easy
(3) 5 x 3min Z2, 1min easy
(4-6) 12min as 6 x 2min standing, 2min seated (Z2-4), 3min easy, 3min high-cadence Z2, 2min easy
Saturday, July 7, 2012
Friday, July 6, 2012
Thursday, July 5, 2012
10min warmup #1
10min warmup #2
2 x (2:00 Z3, 1:00 rest, 3:00 Z3, 1:00 rest, 4:00 Z3, 4:00 rest)
8min alternating 1:00 standing, seated (Z2)
Wednesday, July 4, 2012
50min run (c. 4.4mi)