Wednesday, January 29, 2014
1.5hr hot yoga
Monday, January 27, 2014
Good double, though the run down here never got as enjoyable as I had imagined it would be: it is a balmy 40 today, but very windy along the river; legs felt like bricks of wood; and carrying a backpack weighing almost 10lb makes everything more arduous. Nice spin with Joanna.
1hr run(c. 5.5mi), .75hr spin
Saturday, January 25, 2014
1hr restorative yoga
Had intended to do challenging double of unspecified nature (having written off poss TNYA workout due to wheezy lungs after cold running yesterday), but really one class was quite enough! Also need to eat more breakfast before a proper double.
It was a great workout. 15min climb as 3 x 5 (seated, standing, seated), then HIIT at 1:1 ratio starting at :15 and climbing by 15-sec increments to final interval of 2:00.
Have refueled and will go to noon restorative yoga. A student emails to say the scans I made yesterday and posted this morning are missing alternate pages. Haste makes waste; will have to have another stab at it this afternoon...
Friday, January 24, 2014
(How could I forget how much I like winter running?!? I have let the temperatures this week mentally daunt me, but now I am reminded - that was 18F and after dark, admittedly not windy, but really it is very comfortable if you are dressed appropriately, and I am lucky to live in a city that does a superb job cleaning most sidewalks and park paths. It is going to be very cold for a good bit of the next stretch, so really I am happy to have reclaimed running in my head as a good activity for this time of year...)
c. :58 total, 3 x 4min hill, 4min recovery + 2min hill, 2min recovery
Wednesday, January 22, 2014
I have been craving some winter running, but really I think it is still too cold. My first seminar meeting tomorrow, and some other meetings Friday; after that I can really consider what this semester's work and exercise schedule will look like.
1.5hr hot yoga
Sunday, January 19, 2014
It was a phenomenally windy day. Both swim and bike much harder than last year - the first leg of the triangular swim (2-loop course) was unbelievably hard and slow, though I perked up once I finished the first loop and realized (a) lots of other folks were swimming as slowly as I was and (b) it really was doable, with the other two legs getting a decent assist. I kicked a ton more than I usually would, though, and my legs definitely felt it on the bike. I have not trained properly for this event, but it is very pleasant to think of maintaining year-round fitness sufficient that c. 4hr of strenuous exercise is always within reach.
(Next year I think B. and I might race as a team - I will do swim and bike, he will do the run. In fact it was NOT especially hot today, but really fall semester is always very busy for me, it is not ever going to be realistic to have high enough training volume in November and December that I could do a full half in January - unless, that is, I am on sabbatical....)
1.2mi swim, 56mi VERY VERY WINDY HARD bike!
Saturday, January 18, 2014
I feel slightly remiss at having had such a FAIL on the week's exercise goals - but in retrospect it was an unrealistic plan. Several things would have had to be different in order to have executed it properly: I would have had to forgo most of the hot yoga; I would have had to use willpower getting up early, willpower I really needed to get work done (and since I am going home Monday and will immediately revert to 8:30/9am rising time, it did not seem worth the effort); I would have had to have stronger motivation in the form of a significant approaching race. The yoga really is the nicest and easiest thing for me to do here - the studio is fantastic, it's in easy walking distance and classes run mid-morning and midday as well as early morning and evening, neither of which is truly suited to my clock.
I will not go to noon hot yoga I think; I need to pack stuff up and get organized for tomorrow! We will stay tonight at the Reef; pasta dinner for athletes this evening, and it makes sense to stay on-site for an early start. B. will volunteer on the swim course; next year we might do the whole thing as a relay, I will swim and bike and B. will do the run....
:52 spin, :26 easy jog (2.2mi I think), 1:18 total
Friday, January 17, 2014
Wednesday, January 15, 2014
1.25hr hot yoga
Tuesday, January 14, 2014
Monday, January 13, 2014
Sunday, January 12, 2014
Had excellent company from Hurley's to Frank Sound - a cyclist with beautiful etiquette, several miles per hour faster than me and not minding giving me a pull. I went on to the East End gas station (disconcertingly they have all changed since I was last here from Texaco to Rubis), stopped for a drink and turned around - I knew it would make my ride come in a bit short, as I was at 1:25 and the ride home is considerably quicker due to prevailing winds, but I didn't want to overdo it.
It is so gorgeous out there - you are riding next to the sea for good long stretches, I am not an enthusiastic photographer so you will just have to take it on faith that it is about as beautiful as you can imagine, very little traffic, less humid than in the summer, not too hot (I mean, it is still fairly hot, but manageable!)....
My riding has considerably improved over the year of riding I did from September 2012 to September 2013. In particular I had a session with Joanna this summer that made a couple things click. I am really getting better efficiency on my pedal stroke (heel down, engaging calf strength on upward bit of rotation), and I also had a blinding insight re: core - I must have heard a million times the words "engage your core strength to protect your lower back" in spin class, but it was only when Joanna uttered the magic words "pelvic tilt" during our coaching session in Prospect Park that I suddenly understood what previously had been words and dim concept only - I know that very well from yoga and Pilates, and it gave me a much clearer sense of the position you actually want to have in the hips. The upper part of my riding posture remains ludicrous, my brain just wants me to ride in a very upright position even on a road bike, so that is the big thing to work on in 2014 (that and accustoming myself to the tri bike).
An unbalanced but in sum excellent training week. Total hours: 12:43 (double spin, long ride, 5 hot yoga, 1 flow yoga, 1 hot yoga posture clinic). I could feel legs were tired today from yesterday's double spin.
Goal for coming week (I do have quite a few work tasks I need to knock out too, so this might be slightly modified depending on where work is): 3 swims (Monday evening and Friday morning master's workouts, race swim on Sunday); 3 1hr spin workouts; race bike 56mi next Sunday; as much yoga as I like; a bit of running.
2:45, 47.9mi (17.3mph), avg HR 141 (high zone 2), max HR 157
Saturday, January 11, 2014
1.5hr posture clinic
Friday, January 10, 2014
1.25hr hot yoga
Thursday, January 9, 2014
1hr hot yoga
Wednesday, January 8, 2014
(Still got pesky bronchial ailment, it is frustrating!)
Tuesday, January 7, 2014
1hr hot yoga
Monday, January 6, 2014
(I signed up for the 30-day challenge, but since I'm only here through Jan. 20 and need to do some tri stuff as well while I'm here, I'm not sure it's quite going to happen. I do want to do a 30-day challenge at Bikram Yoga Harlem once I'm back in NY....)
1.25hr hot yoga (woo-hoo!)
Sunday, January 5, 2014
c. 10min swimming in the sea