Saturday long run

(I mean, it's not actually that long, but it still counts!)

90 with 20 as 1:1, 40 as 4:1, 30 as 1:1. R LB rather sore, the colder weather isn't good for it, but another gorgeous day, with the afternoon sun glittering on the water.

Wed-Fri catchup

Not sure why Wednesday didn't get logged, but it was a really good one (oh, yeah, we were racing out of the house for a noon showing of Ford vs. Ferrari, yes I am having a super-nice quiet week with Brent!): 1:10 or so total, WU/CD 20 as 1:1, work set as ladder: 2/4/5/4/2 fast with 1 min walking recovery. So good!

Thursday: rest day, just a bit of a walk with Brent.

Friday: 40 as 1:1. Gloriously good running weather, my favorite - sunny and relatively mild, high 30s. I am so lucky that my flexible schedule means that in winter months I can almost always run in daytime.

Tuesday

1hr as 1:1, PERFECT!

Monday

Sunday was a non-run day and I didn't manage to get out for a real walk either, just airport walking in Dublin and at JFK. Exhausting day of travel.

Monday: didn't get out till nearly dark (beautiful watching the bright orange sun drop below the horizon!), GORGEOUS weather, just did 40 as 1:1 (written as that for tomorrow and an hour today, but I should be a bit less tired tomorrow with any luck - today started with the usual taxing 2hr meeting and I had to muster all my wherewithal to get a couple easy letter of recommendation tasks done, not operating at peak mental acuity).

Saturday

Friday - arrived at hotel 9:30am, miraculously they had a room ready for me, I slept all day, did have a short walk before dinner. Couldn't sleep till 5am and it was a nightmare getting up this morning....

Saturday: 1hr as 1:1. Too many traffic lights along the river!

Wednesday-Thursday

Wednesday: 1:15 starting and finishing as 1:1 with 4 x 6min run, 2min walking recovery. (Sore lower back on both sides.)

Thursday: Woke up too early and couldn't go back to sleep, grumpy about impending travel (it is entirely my own fault/responsibility, I need to make better choices), but 40 as 1:1 on a lovely mild sunny day (40F) shook out the cobwebs.

Monday-Tuesday catch-up

Monday: 40 as 1:1 after an early stint of writing and before my "real" day got started. I was phenomenally tired later in the day, but it was a good one on balance.

Tuesday: SWIM DAY! So nice. Not very happy with the fact that I'll only swim once a week this week and next, gonna sit down and have some serious thought about how to organize things better next semester, but no point self-castigating right now. (And the first two weeks of December should go better from a swim POV, I may even be able to swim 3x week.)

Warmup: 5 x 100 as (1) swim (2) flutter kick with board (3) drill-swim by 25 (thumbs and salute) (4) whip kick with board (5) drill=swim by 25 (finger-drag) (500)
Main set: freestyle (moderate) ladder as 25-50-75-100-75-50-25 on 10-15 seconds rest (400); 12 x 25 freestyle (strong) on :50 (300)
100 breast drill-swim by 50, 100 IM, 50 easy swim down (250) (1450 yards total)

Saturday-Sunday catch-up

Sat.: 90 mins with start and close 1:1 and 4 x 8min purposeful, 3min walking recovery
Sun.: 1hr as 1:1

Thursday-Friday catch-up

Thursday: I was sorry I couldn't swim as well as run, but it was a great run. Beautiful day, upper 30s and sunny and mild. 75 minutes with 3 x 8min steady, 2min walking recovery in the middle.

Friday: SWIM!!!! FINALLY! Hmmm, what was it now?....

200 kick on back
200 whip kick with board
8 x 75 kick-drill-swim by 25 (2 of each stroke in IM order)

3 x 100 on 3:00 (was going to do more of these but ran out of time), first and third easy IM second harder free
50 easy swim down

1350 yards total

I am so hungry for more swimming (and for YOGA!) but these next two weeks are impossible, maybe December will go better for me....

Wednesday happy indoor run!

Just feeling ill on Mon and Tues, needed all energy for the absolutely key work things (and shed whatever did not seem truly mandatory). But I was feeling better yesterday evening, actually felt hungry and ate and enjoyed food, and I think I'm at normal energy and health levels today. It is bizarrely cold and I just did 1hr as 1:1 on the funny little track at the gym; will do my longer intervals tomorrow outside.

Saturday-Sunday

Didn't get out Saturday till mid-afternoon (I am having a low-grade stomach ache, things not at all bad but just not quite feeling right, after that run yesterday I went to bed at 5pm and didn't get back up till 9 this morning). 90 minutes, 4 x 8min jog 4min walking recovery (back quite sore, had to stop and stretch a few times).

Sunday: 1hr as 1:1, very nice, felt I was moving smoothly and well. Have just eaten 2 bialys and drunk some ginger ale, still don't feel appetite for food that it is not, basically bread or sugar but perhaps better than yesterday afternoon. Now need to make the mother of all to-do lists and execute items....

Friday afternoon run

Beautiful 1hr as 1:1 in the last hour of daylight. Very cold today, it went straight into winter with hardly any fall!

Swim bit!

Ah, such a satisfying swim, though I wasn't paying close attention to mental logging and I'm not sure I can reconstruct all the details. (I was kind of waiting for my lanemate to get out so that I could have a lane to myself and do some backstroke - I veer terribly, can really only do it in solo situation, masters swim excepted.)

Very Long Warmup (1150):

100 swim
200 flutter kick with board (2 25s of tombstone mixed in)
2 x 100 drill-swim by 25 (thumbs-and-salute, finger-drag)
200 whip kick with board
100 breast
150 as 2 x 75 fly (r, l, full stroke by 25)
200 2 x 100 easy

(solo!)

100 kick on back
100 back alternating double-arm, full stroke
100 back
2 x 100 IM

Also, it is a moral and logistical victory, I was slightly grumpy that an important work thing tomorrow was going to prevent me from swimming - but the pool is closed tomorrow, I wouldn't have been able to swim anyway! Evil Pool Closures FTW....

Wednesday glorious run!

Long day of travels yesterday, it was eleven by the time I finally got home. Hard waking up, hard getting up, hard dragging myself off the internet, hard dragging myself out the door. But it was SUCH A GREAT RUN! 1:08, with ladder as 2-2-4-2-6-2-4-2-2-2.

Perfect final Cayman exercise morning

40 as 1:1 easy and early and ending at the yoga studio, where Chantelle now teaches a 6:30 flow class. I really love the way she designs these classes, pretty much perfect. Then 15 mins walk home.

Don't need to be at the airport till lunchtime, but it's going to be a long day of travel. No direct flight today, flying Delta through Atlanta to EWR. Fortunately my Amex card plus a Delta boarding pass does give me lounge access in Atlanta....

Monday!

This will be a bit of a recovery day, the weekend was way busy! I have a HUGE pile of work to get through but pretty much all reading so that's relaxing, relatively speaking. Done as written: 40 as 1:! with 10 mins moderate in the middle. Very happy about the results of these 3 days in a row of pummeling (Friday was 1.5hr massage with Heidi focusing on my true trouble areas, lower back, glutes, hips, calves to a lesser extent; Saturday fascial flow was levator/serratus; Sunday was, extremely beneficially, quads and hamstrings). Certainly can feel tension in R spinal erector during the longer interval, but well short of wanting to stretch it out, and the left one is fine until minutes 7-8 when I start to feel a little tension - but much less than I've had these last couple weeks as I get back into it.

Sat.-Sun.

Sat.: 1hr as 1:1, quick meetup with Brent at Cafe del Sol, then 1hr fascial flow yoga.

Sun.: triathlon volunteer workout! carried lots of things (cases of gatorade and water, farmer's walk with mega-bottles of water, etc.), posted at swim start/finish, by 8 or so everything was wrapped up there and I walked about 30 mins to Cafe del Sol, had a protein shake and some water, then had 75 mins fascial flow yoga again (today's special focus: quads and hamstrings, very helpful).

Hmmm, insanely busy week

But let me try and catch up.

Wednesday: lovely 1:25 run with 20 wu and cd as 1:1, work set as 10-8-6-4-2 "intentional" with 3 mins walking recovery between.
Thursday: travel day, so shattered by the time I get to Cayman that I can do absolutely nothing.
Friday: 1hr warm and early as 1:1; plus 90 minute massage with Heidi in the afternoon! It's more like PT than traditional massage, very helpful.

Have just used my absolute last ounce of energy to finish writing and upload a letter of rec. That is IT! (For today.)