Thursday, June 30, 2016
Wednesday, June 29, 2016
I had hoped to do a longer one, but I still have this cold and lungs are a bit dodgy, kept it at :40 easy. Very nice too - much less humid than it was earlier, very beautiful running at sunset along the water.
-chest out as if presenting logo
-rear up from the chest
-TUCK CHIN - if you're hyperextending, you think you're more upright than you are
Josh is going to research the Olympic lifting squat shoes to see if they might help - it was almost miraculous how much everything improved with this tweak. I am ready for this lift to get itself a little more in line with my others....
1hr lower body
1hr easy bike
Tuesday, June 28, 2016
About :30 upper body:
3 x 12 @ 85
rows: 5 x 10, first two @ 42.5 last three @ 47.5
band triceps pulldown: 100
1hr RT bike
Monday, June 27, 2016
Sunday, June 26, 2016
Ran over to park and then did the full CP loop, turned off the clock and walked home up 110th St.
Saturday, June 25, 2016
Friday, June 24, 2016
Thursday, June 23, 2016
I had resolved after this week's runs that I had better try some physio, it's impeding my ability to do hard running workouts - called for a doc appointment earlier today (I need a prescription from my primary care doc in order to get PT prescription, it's all somewhat irksome esp. given that copay for each appointment is $30 - I would think given that copay they would trust you to go ahead and make the PT appointments yourself) and the first one available isn't till the first week of August, that's annoying (but I took it, nothing to be done - maybe I will call back and see if she can write me the prescription before the appointment, but I haven't had good experiences with that, the practice is very understaffed and I have pretty much found you need to see the doctor in person to get anything to happen).
We were supposed to do 7 x, but I bailed after the third one and did 20 minutes of stretching. In retrospect I probably could have cut the prowler sooner and done all the rest, but I felt like I was bumping right up against where you get hurt. I have just eaten hot dinner at the gym cafe and feel a lot better - underfueling may have been an issue as well? Gotta get back on top of nutrition, I can see that carelessness with day and early evening eating almost invariably leads to unfortunate eating choices later on.
About :25 circuit (3 x (10 x goblet squat @ 32.5, prowler down and back @ 50lb added, 10 x walking lunges @ 12.5, med ball slam, lat med ball slam))
:15 stretching concentrating on back and hamstrings
Nice overcast morning, humid but cooler - that's good. First time out in a new pair of running shoes - exactly the same as the old ones of course, but I like the stiffness of the soles when you get into a new pair and the feeling of superior cushioning. The previous model of this shoe (I have a pair in Cayman still) was superior to the current one, which has a wider heel area that leads to huge chunks of foam being eaten out (not blisterage, so not inherently problematic, but it looks awful!).
Away for a long weekend in a couple weeks and tempted to write up a very stringent work and exercise schedule for intervening days....
Wednesday, June 22, 2016
:50 as :20 easy, 8 x 1:00 hill, :10 easy
10 ring rows
10 bench @ 65
20 shrugs @ 52.5
20 triceps pulldown
:30 medicine ball bounce
Tuesday, June 21, 2016
Monday, June 20, 2016
Anyway :20 easy and 1hr power yoga, very nice. When I'm here in August I think I need to do the 6am yoga, otherwise if I run/shower/yoga/shower it takes up way too much of the morning.
Sunday, June 19, 2016
1:25 (8 x 5:00 as 3:30 easy, :30 faster, 1:00 walking recovery)
Saturday, June 18, 2016
Friday, June 17, 2016
Has been a singularly unproductive week for work - really I still am just feeling post-school desire to exercise a ton and read novels. Better get focused soon or it will not be pretty....
Thursday, June 16, 2016
1hr swim (but only c. 1000 meters - warmup of 200 swim, 100 kick, 50 one-arm fly, 50 double-arm back, then 400 kick alternating hundreds of board and streamline on back, then a technique set that involved doing a 50 with outstretched arm placed on pull buoy - to feel lats and connection to core, then 25s of swim with the same cue).
Wednesday, June 15, 2016
Tuesday, June 14, 2016
Saturday's swim, then, was fun but hot. I wore a new rashguard-style suit that gave me decent sun protection but mega-chafing, and decided to wear a regular suit for the longer swim yesterday. The other equipment problem involved goggles - it's an old scratched-up pair I keep here, for one thing, and they kept on fogging up annoyingly so that I couldn't really see at all how much longer I still had to go. In retrospect I should have replaced them on Sunday, but they're vision-correction goggles (I am both short-sighted and also, metaphysically speaking, the kind of person who can't recognize visual landmarks and never know whether I'm going in the right direction) and I didn't think I'd be able to find the right kind locally....
(When I told Brent my sighting woes Monday afternoon, he suggested that I should get a pair of these!)
I jogged over to the start for Monday's 5K (it's a 5K and 10K, the latter mostly with elite racers and the former with fast local swimmers) as I am doing well on my "100 runs in 100 days" plan and I knew I really wouldn't feel like running later. Call it :17 easy.
It was a beautiful morning - it's more fun for me doing a race like that early in the day before it gets too hot, and there was good cloud cover to protect us on the swim as well. This was the view south along the beach (in the opposite direction from where we'd swim) when I got there just before six:
There were quite a few junior elites there, fun to watch them getting ready and to observe the pre-race customs and rituals, and we went off in four groups - men's 10K, women's 10K, men's 5K, women's 5K. I knew I'd be bumping up against the announced 2.5hr cutoff for the 5K, but none of the marshals mentioned it and I was hopeful (justifiably so, it turned out) that they wouldn't enforce it - they didn't need to, really, given that the course cutoff for the 10K was 3.5hr, and it's much harder to organize these time cutoffs when you aren't sending all the racers off in a single group.
There were only one or two other swimmers even ballpark as slow as I was - I'm slow at the best of times, and I haven't been swimming a lot (I registered for the 5K in February as motivation to get back to serious swim training this spring, but after a good initial burst that included some lessons on technique my work schedule got the better of me and I only got back in the water a couple weeks ago). I figure I'm good for it - I regularly do a couple-hour run, and I have a lot of muscular strength from lifting - but that's not the same as doing major yardage day in and day out! So I knew in advance it would just be a matter of plugging away for a long time - best-case scenario was something like a 2:20 finish, but it would probably be slower. If you have never done a long swim like this - that's a LONG time in the water, especially in salt water!
My most pronounced woe on the first loop was that I really couldn't see exactly where I should be going. The buoys were far apart and I just don't have the knack for it. Also, goggles kept fogging up - I'd pop up my head and take 'em off and run my thumb around them to clear them, with on-course support asking if I was OK and me assuring them that I was but that I couldn't really see where I was going! One fellow said to me at the penultimate buoy on the outward loop something incomprehensible that I only realized on the second loop must have been "you can sight to the cabanas" (this was the course, which we swam clockwise - 2 loops for the 5K swimmers, 4 loops for the 10K, with a feeding station for elites just after the turn back along the shore - I liked seeing all the duct-taped cup-on-a-stick devices people had made!), but I had that unpleasant feeling of disorientation and even when the goggles were clear enough there was often something obscuring my view - random other buoys, other boats as well as course support vessels. There was no way you could get lost as such, but it was easy to swim on non-efficient lines - the other swimmer who finished just before me said her Garmin showed she'd swum at least an extra kilometer, and I am sure I did the same.
By the end of the first loop (roughly 1:20), my right lower back was very tight to the extent that it was troubling me, but I felt I was swimming solidly and didn't think about bailing (well, you always THINK about bailing on a multi-loop course, but I would not have actually done it). The second loop was harder. This time I had a better idea of the course, which was helpful, but my right hamstring started to bother me after a while and most of all - this was my only real complaint, the others are minor - I was growing increasingly queasy. A lot of salt water had gone into my mouth over the course of the first loop and I really was feeling pretty sick, to the point where I worried that I was going to start retching & a course marshal would tell me I had to stop! Few twinges towards the end of impending calf cramp but it was fine as long as I didn't kick hard - really the nausea was the main problem.
I got a good mood boost well into the first leg of the second loop when I saw a gorgeous sting ray beneath me, and it didn't seem that anyone was getting antsy about cutoffs, but it definitely took mental focus to keep on plugging away. Once I'd turned past the buoy at the far end of the course I knew it would be fine, and a paddleboarder escorted me to the finish. I came out with a huge smile on my face - I was clearly the last 5K finisher, but really there weren't many 10Kers left either! Stumbled back to my stuff (first and probably only time I will ever got to leave all my race stuff on a beach chair - the Grand Cayman Beach Suites were a hospitable race venue!) and rapidly realized that my stomach not stable - found a low wall to sit on and inconspicuously retched a bit into the sand.
One of the Canadian racers kindly went and fetched a lifeguard for me - he got me to drink an electrolyte drink and stayed with me for a few minutes until he was sure I was OK. Actually as soon as I emptied stomach and drank orange drink I felt immediately better - I wasn't overheated or overcooked like I was after the Mercuryman swim in January, just a bit oversalted (and even today I can still feel that my tongue is a little bit swollen and prickly from excess salt). Hung around for a bit to watch prizes given out, then hoofed it home feeling distinctly smug and satisfied (the distinct conviction one holds in the last stretch of a race for which one is considerably undertrained - "I am an idiot, why do I sign up for these things?" - having evaporated the moment I got out onto the beach). Won't know my finish time till results are posted online, but it was a mildly epic day!
It has been a sad year, too, for the Flowers family. Mrs. Eve Flowers died a few months ago of leukemia. It was particularly meaningful for me, then, to see that the Flowers family decided this year to dedicate all of the money raised by the race to a new fund at the Cayman Islands Cancer Society, the Eve Flowers Bone Marrow Donation Fund.
I am going to make a donation here to that fund, but the difficulty of finding a match for a mixed-race or mixed-ethnicity patient has been known to me for a long time. My dear friends Miguel and Felicia Sancho - his heritage is Puerto Rican and Costa Rican, hers is Finnish - have long sought a bone marrow donor for their son Sebastian, who suffers from CGD. Though they couldn't find a bone marrow match, they did ultimately get a good enough match for a cord blood stem cell transplant which is now underway. You can read about their journey here. My mind was very much on the Sancho family throughout the weekend - listen to this message from Sebastian's sister Lydia and think about whether you might be able to make a donation to the Eve Flowers fund or to the Children's Organ Transplant Association.
:40 easy run
1hr flow yoga
Sunday, June 12, 2016
Saturday, June 11, 2016
(Now I have two runs to make up, but I think I can do them this week if I run early outside and then do a short treadmill one at the gym in the afternoon before lifting.)
Got the one-mile Flowers swim this afternoon and the 5K first thing Monday morning. Shooting to get to masters swim 6am Thursday and Saturday. Want to do two yoga classes each weekday morning starting Tuesday and some light lifting (maintenance rather than build) and short treadmill runs in the weekday afternoons.
Serious SPA WEEK!
Thursday, June 9, 2016
squats: 5 x 3 @ 100; 3-second isometric hold, 2 x 2 @ 45
Bulgarian split squats: 3 x 10 @ 10s
single-leg hip thrusts: 4 x 10
1hr lower body. Now gonna ride bike home - have eaten a bar as a precaution as low mood often also signals underfueling....
5mi bike to gym
:20 on treadmill as 1mi warmup @ 12:30 pace, then 3 x 1:00 @ 6.7, 6.7, 7.0 alternating with 1:00 recovery
1hr swim (c. 2200 yards)
Had lunch with a friend and her daughter, got my haircut and am back at the gym for powerlifting 5-6. Then I will ride home, shower and have dinner with my friend/former student/catsitter. Still slightly anxious about when I am ever going to get back to working properly, but it must have been a needed respite....
Wednesday, June 8, 2016
Also tried a new kind of paddle that really helped with the feel of entry.
Along these lines:
3 x 200 as (1) free (2) buoy (3) paddles
5 x 50 as fly down, flutter kick on back
4 x 100 of something I can't quite remember now (1250)
14 x 50 with paddles as 2 x (5 x 50 easy cruise/long strokes on 1:00, 2 x 50 fast/strong kick on :55) (700)
Main set: 3 x (3 x 100 free on 2:00, 2 x 100 as 25 free, 25 kick on back, 25 free, 25 sprint non-free [I did fly]) (1500)
Last bit was written as 3 x (2 x 50 on 1:05, 4 x 25 sprint on :30), but I just did the first two 50s and a pair of 25s, then swam 50 easy and got out (time was up and I had taken off the fins, couldn't get quite enough rest after the 50s to do a good job with the full set of 25s). (200)
The fins for the main set are of course a bit of a cheat, but it is nice to be able to keep paying attention to technique. I feel that I have now been in the water enough over the last few weeks that it's not insane for me to think I will swim a 5K on Monday!
1.5hr swim, c. 3500 (I think I must have missed a couple 50s in there somewhere)
Tuesday, June 7, 2016
Not as exciting as deadlifting but pleasant nonetheless.
Close grip bench: 10 x 3 @ 80, 1 x 2 @ 100, 1x 2 @ 110
Floor press: 4 x 12 x 27.5 (next ones up had gone missing)
Circuit: 5 x 25 shrugs @ 52.5, 10 lateral raise @ 5, 10 front raise @ 5
100 skullcrusher with football bar
5 x :30 plank :30 recovery
That said, nice run. I did tomorrow's today because I was HOPING I could do a long midmorning one tomorrow, but if I am waiting for DHL that will not be the case!
6 x 1:00 hill
for about :47 total
Monday, June 6, 2016
What is traditional for me at this time of year is that I am making myself slightly crazy by NOT buckling down to work properly on anything in particular, but I think that's a stage and I just have to ride it out - got one more session with professional organizer tomorrow and it should be that having the apartment in good shape helps facilitate passage to work mode? There are worse things you can do than too much exercise, especially when as today it's really just tooling around low-intensity stuff mostly....
10mi bike (beautiful weather - lower humidity finally)
1.25hr lower body
swim lesson with Tabbitha!
I get a sticker for the swim but won't log it otherwise as a workout. The deadlift session was good:
deficit DL: 6 x 3 @ 161 (range was 155-185)
front squat: 3 x 6 @ 55
band hip thrust: 5 x 10
Sunday, June 5, 2016
No hope of reconstructing that, though I can remember bits. I am guessing around 3000 total?
Warmup: 400 choice (I did 350, mostly free with 50 back), 150 kick with board, 150 kick without board (650)
3 x (2 x 50 drill choice, 200 swim with paddles and buoy - I did 150) (750)
6 x 50 as 25 fly, 25 free (this is a nice set for me!) (300)
6 x 50 with fins alternating fly and free (300)
3 x 200 with third 50 race pace (I skipped final 50) (450)
100 race pace (100)
300 swim down (300)
That only comes out to 2850, maybe there was one more bit I'm leaving out? c. 3000 anyway....
Saturday, June 4, 2016
Turned off my watch accidentally at one point, so times are approximate, but it was slow - walked a few hills. Stopped after 30 mins for gatorade #1 and at Tavern after the full initial loop for gatorade #2 (6.1mi), then ran on time back up the west side and fell into a cab when I was done! Huge blister on the bottom of one of my left toes....
Close to 1:50 I suspect, 8mi, good heat acclimation for Cayman!
Friday, June 3, 2016
Deadlift: 4 x 5 @ 135 with 2 chains on each end, then 1 x 10
Bench: 3 x 20 (!) @ 65
Goblet squat: 3 x 12 @ 27.5
Got on a treadmill afterwards (I didn't run yesterday, arghhh!) but after 3 minutes realized it was just not going to happen (underfueling? very tight hamstrings? whatever the case, I just didn't have it). Got into pool for very short technique swim, then showered and ate lunch (not enough of it, either, which made me then unable to resist the fact of National Donut Day!).
c. 400 yards swim (100 swim, 100 kick, 100 as RaLaCuBa, 100 as 50 shark, 50 swim)
Shooting to run in another hour or so, have said to myself that if I do a full hour that I can combine that with abortive treadmill one to substitute for yesterday's and today's easy half-hours....
Thursday, June 2, 2016
Anyway I forced myself out the door and in fact it was lovely. Great to have Josh back and to be doing "real" workouts again! Only problem is that I have not yet done my run for the day, and tomorrow isn't especially propitious to do two either - I think I'm going to shower now (I am disgusting) and then see if I can't get out for half an hour easy later on. Otherwise will have to double up one of the next couple days....
New system Josh is experimenting with: telling us sets with RPE rating and leaving it up to us to figure out the weights. Today's RPE for the squat sets was 6 (on scale of 10).
Front squats: 3 x 10 @ 55
Squats: 6 x 3 @ 45
Band hamstring curls: 5 x 20
Lunges (6-second eccentric): 4 x 15
Had intended to run partway home but just didn't have it in me, that's OK.
Wednesday, June 1, 2016
Not sure I am at all getting this right. Need to start taking my phone to document the workout on the board!
250 free (I did 200)
3 x 100 as 25 kick, 75 swim (I did 250)
2 x 150 (c. 300)
something else (c. 300)
4 x 100 as free, back, breast, free (c. 400)
4 x 400 alternating varieties of free and stroke along these lines (1000)
(1) 400 free easy (I did 300)
(2) 400 as 25 stroke sprint, 75 easy (I did 4 x 50 fly-free, 200)
(3) 400 as 50 back, 100 swim, 50 back (I did 300)
(4) 25 as sprint 4 strokes then easy, 75 recovery (200 - didn't really need that much rest but it was best way to arrange it)
8 x 25 free sprint, 25 kick back (I enjoyed this one) (400)
Call it in the region of 2850? It may have been a bit more than that, I eyeballed the board after and thought it might be more like 3200. Anyway it was good! Coach Michael thinks I will be fine for the 5K, and I do too - it is a two-loop course so if I am feeling awful for some reason (hot, queasy are the two most likely) after the first loop I can always get out and take a DNF.
c. 3000 yards
I finally got a good deep long night of sleep. The humidity is lower and I am determined not to have a lot more days like yesterday! (1) Better temperature regulation and (2) less self-castigation!
:50 as :15 easy, 8 x 1:00 hill, :15 easy