Tuesday, April 30, 2013
We didn't really do this "test set" properly on the clock, as there were many stops for regrouping, but I was pleased that it was even sort of doable - even just a couple weeks of swimming and I'm quite a bit faster again. I dimly remember a spell where it would not have seemed extraordinary to me to swim 10 x 100 on 1:50, and I even think I might have sometimes been swimming hundreds on 1:45 - this gave me hope that such a thing would be possible....
Warmup (partial): 50 free, 200 IM drill, 50 flutter kick on back, 50 dolphin kick (i.e. first half of 200 IM kick)
"Test set" (this is the one where we were not going smoothly through the whole set):
100 on 2:00
50 on 1:20
100 on 1:55
50 on 1:20
100 on 1:40
50 on 1:20
100 on 1:35
That was where we fell off - just a couple seconds short, I was swimming on feet of guy in front of me and could have finished more quickly but on the other hand it was because I was just in back of him that I was swimming so comfortably at that pace to begin with. So it sort of evens out.
Then 2 x
200 as (2 x 87.5 free, 12.5 fly - ARGHHHH, faster lanes got to do whole length of fly!) on 4:15
6 x 25 alternating back, breast on :45
3 x 50 free descending on 1:15
25 fly sprint on :30
25 free easy on 2:00
50 easy swim down
2150 yards total (that seems short? but I guess we were a little late warming up, and probably ended a little early)
[ED. ADDENDUM: Yes, there definitely was another bit, it's coming back to me now - we had fins. Oh, yes, 3 x 100 as 25 kick on back, 50 back, 25 free build. That may have been it - that brings things to at least a more plausible-sounding total, I will count it at 2450.]
1hr/6mi (zone 2)
Monday, April 29, 2013
Rather rainy and muddy - a funny female mallard duck was wandering around on the bike path near 96th St.
Not sure whether I will make it to yoga later - got some errands to take care of, and it's the kind of weather that makes you want to stay at home. This is going to be my big cycling week. Will do a 3-hour ride Wednesday in NY/NJ, Friday midday spin, Saturday morning double spin and then on Sunday this rather daunting 80-mile ride in Putnam.
Sunday, April 28, 2013
Had to modify some bits as I was slow on the long freestyle, and couldn't quite make the IM interval our lane was assigned, but it was really super.
Warmup: 300 swim, 2 x 50 build, 100 kick
Activities: 4 x :30 vertical flutter kick, 3 x :30 vertical dolphin kick; dive starts
Main set (x 2): 2 x 200 free on 3:40 (that is too fast for me, and for 3 of the 4 I did a 150 instead), 3 x 100 IM on 2:00 (subbed freestyle for breast as necessary so as not to fall too bar behind), 4 x 50 as first round flutter kick on back, second round doggy-paddle down and freestyle back
50 double-arm back cooldown
2200 yards total
Friday, April 26, 2013
Midday spin: 40min. Spin teacher J. was "doored" on her bike on Sunday, went hard over the door and has concussion, bruised ribs, whiplash and limited mobility on left-hand side. I was there early to get a longer workout but instead was very happy to help new class members with bike fit, as it did not seem right for J. to have to bend down and adjust things! Ugh - hope she is better soon - glad it wasn't worse, though I think concussion really is terrible.
Tomorrow I need to go to Philadelphia for family visiting plus the memorial service for a favorite teacher of mine from high school. Day off from exercise, but probably fairly tiring, so the only workout I'm planning to do on Sunday is midday swim.
Evening: hot yoga!
1.5hr hot yoga
Thursday, April 25, 2013
Not sure I am reproducing this exactly right - I was in solitary splendor in lane 5 (another swimmer not doing the workout was also solitary in lane 6 - coach nicely asked if I wanted to swim in lane 4, but really I think I was better off following slightly slower sendoffs!), and this meant that sometimes I was doing only 3 when others did 4. Something like this, anyway....
Warmup: 500 free, every third length back
3 x (25 free easy, 25 stroke moderate, 25 free hard, 25 stroke easy): fly, back, breast
The goal of the main set was to give you a feel for pace. First we did a 50 on its own, at 70% effort, and registered the time (:55 for me). Then we did (substitute 4 for the 3s and it all looks more logical - something like 1:00 rest between each piece of the workout):
4 x 50 on 10 seconds rest, maintaining :55
4 x 100 (2:20) broken at the 50 and maintaining :55 for second split
3 x 200 (4:30) broken for 10 seconds at the 150 and again making :55 for the final split
2 x 400 broken for 10 seconds at the 350, ditto
150 double-arm back
4 x 100 with second 50 negative split as per main set
It was good!
3400 yards total
c. 8mi, c. 1:24, 10:30/mi. avg pace
Wednesday, April 24, 2013
Writing from the Lamont campus on 9W, waiting for shuttle to Morningside campus. Almost put bike venture off again this am, but weather is perfect and unpleasant feeling of procrastination was worse than cycling-related anxiety. Rode to junction where you turn for Haverstraw, then back through Nyack. Bucolic here - a deer crossed the road in front of me, which is not surprising, but more to my amazement there is a wild turkey hanging around the parking lot!
2:14, 28.5mi. - it is pretty hilly, so that is not alarmingly slow. Anxiety spikes riding uphill next to precipices...
Tuesday, April 23, 2013
Warmup: 150 free, 200 IM drill-kick by 25, 150 kick
Set #1: 8 x 75 back with fins as 2 x (4 x 75 on 1:40 - too much rest for me given the fins - (1) kick (2) kick-kick-swim (3) kick-swim-swim (4) swim)
+ 2 x 50 freestyle build
Main set: 2x
4 x 75 pull on 1:40
4 x 25 stroke on :40
4 x 75 free on 1:40
4 x 25 stroke descending on 1:00
Did fly for first time through, back for second. It was great! Lanes 1-4 had 125s instead of 75s and 50s instead of 25s, which I was eyeing slightly longingly, but I would not have had time to do the whole set twice through....
100 easy cooldown
2900 yards total
Could feel muscular fatigue in legs as residue of last few days' swimming, and balance on the harder standing poses was more challenging than usual (very wobbly in standing bow pose, which is always a hard one to get right), but really it all felt good.
1.5hr hot yoga
Monday, April 22, 2013
Really there is no reason to do SBR all on the same day in training, for endurance training you would more often be better off just doing one sport for 2-3 hours or perhaps at most 2. But on the other hand it is good fun, they go so well together, and I also always feel (to use the phrase beloved of yoga teachers) that it is a good way to "seal my intention" - so I ran down to Chelsea Piers for spin, then (hahahahaha, this was funny!) TAUGHT the spin class as we were short a teacher (I hope she is OK, further investigation suggested that she was in a car accident over the weekend but I am much hoping that it was minor), then met Lauren in the pool for a short swim.
:52 run (c. 5.2mi)
:50 spin (very high HR for whole time, though wasn't pedaling hard, due to adrenalin of leading the class!)
800 yards swim (4 x 100 as free, fly drill, free, free, then 400 kick with board)
Then it was 2pm and I'd only eaten a Clif bar between run and spin - have eaten lunch and dinner in the interim but am thinking I may have to have a small second dinner....
Sunday, April 21, 2013
May run later, or go to yoga, not quite sure - my nose is very runny post-swim, but in every other respect I feel much better than I did earlier. Might be I should just try and get on top of all the miscellaneous minor bits of business I've lost track of due to too much traveling.
In NYC through May 8. Cycling and swimming are a priority; running is very nice here at this time of year, but cycling is the huge imperative and swim workouts are what I don't have such good access to in Cayman, so I'm basically thinking of the next two weeks as a bike-swim training camp sort of situation - will do as much of both as I reasonably can. 10 days in Cayman and then a week in London for my cousin's wedding and family visiting - I am going to take spin shoes and swim stuff and try and have 2 days at the YMCA there, otherwise it will be mostly running that week.
City College is really easy for me to get to, and having a 90-minute workout is much superior to a 60-minute, which is what all the old Columbia TNYA ones were.
Warmup (approximate): c. 400 yards free with every third length back
8 x 50 stroke drill/free by 25, odds backstroke streamline, evens breast 1 pull/2 kick
(1) 100, 200, 300, 400 freestyle pull
(2) 100, 200, 300 IM (last one as 3 x 100, not 300 straight)
(3) 100, 200 pull
(4) 100 IM
What did we do then for bits and bobs at end? Maybe 200 easy double-arm backstroke, then 3 x 50 underwater down (I can only make it halfway without bobbing up and taking a breath), freestyle back.
c. 3400 yards
Saturday, April 20, 2013
Wednesday, April 17, 2013
But a very lovely run in Portland, Maine this morning along the bay - very lucky to have had three weeks in a row of running along water in various cities. Beautiful weather here today - sunny, clear, maybe even 60F.
Sunday, April 14, 2013
Long day of travel ahead - will shower and breakfast in hotel restaurant, then head out to airport probably around 10:45. I won't be home in NYC till 11pm, I fear. Pleased that this week wasn't a null in terms of exercise - I had just under 4 and a half hours, 2 bikes and 2 runs, so I think that is certainly adequate to maintain fitness if not to balance out the large quantities of candy, alcohol, Cheez-Its, etc. that I have consumed this week.
One more trip this week, Maine Tuesday through Thursday, but I am hugely looking forward to digging in at home after that for three weeks of massive triathlon training and book revision!
1hr spin (10 x 2:30 work, 2:30 recovery)
Saturday, April 13, 2013
I have been passing this rather alluring fitness center every day since I got here, but after prowling round it several times still hadn't been able to identify an actual entrance - but today it dawned on me that really I would have to go upstairs, I did and went in to check out equipment and they do indeed have spin bikes with cleats on the cardio floor. I had been slightly bemoaning to myself that my flight tomorrow isn't till 1:30 - won't be home till evening, really, and am sure I will be very tired at that point. And I shouldn't run three days in a row given that I haven't been running that much. But now I can go to that gym for 8am opening and do a 2-hour ride, still with plenty of time to shower and change and pack and get a taxi around 10:45 or 11 to the airport. (Flight isn't till 1:30 so really that's a ton of time.)
Taking Caltrain to Sunnydale a bit later this morning to spend the day with friends, then my reading is this evening - I slightly have my eye on a 4:30pm yoga class, but will see how the day goes, it may be that relaxed scheduling means I wouldn't get onto an early enough train to make it back in time. But I will bring my stuff with me in case I can make it work - the yoga studio is very near to the bar where the reading will be.
c. 35min, c. 3.5mi
Friday, April 12, 2013
(Was terribly tired yesterday when I got in - got up at 4am to fly, flight delayed almost 2 hours, just a long day of travel. But the jet lag works advantageously in this direction, making it easy to get up and have a good morning workout.)
Tuesday, April 9, 2013
San Francisco this weekend, then Portland, ME for a couple days next week, but by a week from Friday I'm home and should be able to have a good training block (just under three weeks till I go to Cayman again May 9). Bike anxiety desensitization a priority - I am going to try and ride my bike every day, shooting to swim and run 3x week each as well but a lot of biking really is the overriding need.
1:13/18.12mi/14.8mph avg pace
Saturday, April 6, 2013
I'm in Cleveland, very industrial downtown landscape - got a good route tip from front desk clerk, ran over to the lakefront and along the aptly named Marginal Road. Traffic-free, deserted: some vultures, gulls and geese, plus one body of very dead cat. Garmin battery was dead almost right away, but it was just over 1.5hr on time, definitely 9 miles. Temperature mid-40s, some cloud cover but not much wind: really pretty much ideal running weather.
At these conferences, there never seems to be enough oxygen in the air of the meetings rooms: I felt very happy and refreshed almost right away. It is good!
c. 1.5hr, c. 9mi.
Tuesday, April 2, 2013
Monday, April 1, 2013
1.5hr hot yoga