I was a little worried about how it would go, as I haven't run long for three weeks or so, but in fact it was lovely, I felt strong and it seemed nearly effortless up until the last couple miles. Looking forward to ramping up the training once I survive the next couple weeks of travel. Great running weather today - low 50s. Short sleeves!
(It will be my priority during next 2 weeks of travel to do a long run each weekend - it's the thing that's easiest to do while staying at a hotel in a strange city.)
1:35:50/9.8mi (9:48/mi. pace)
Sunday, March 31, 2013
Saturday, March 30, 2013
Long spin!
I didn't get myself out of the house for the notional pre-spin ride - it seemed a little chilly (it is a beautiful sunny day in fact, this was more of a psychological fact than a weather-related one - low 40s though), and I could not persuade myself. Then I had a minor disaster as I approached Chelsea Piers and realized I had grabbed my small "running" set of keys (they have a spare key for gym locker, so they have been indistinguishable from full bunch of keys over winter months of non-cycling) which do not have the fob for the secure bike area and the key for the lock I leave there! I brought my bike inside up several flights of stairs to the spin studio, but teacher was leery - ran back downstairs with it & the folks behind the reception desk very kindly said I could leave it in their back office, they were super-nice about it.
:25 ride
1:55 spin
:25 ride
2:45 total
I am still a bit freezing from riding home soaking wet, though temp is up into fifties and it really is a beautiful day. Might have to get back into bed to warm up properly! It will be three weeks before I'm home again for a weekend - conference in Cleveland Wed-Sun this coming week, San Francisco trip Thurs-Sun the following week and mid-week trip to Portland, ME the week after that - training is going to be patchy, I will just have to do the best I can getting in a couple long workouts on days when it's feasible.
:25 ride
1:55 spin
:25 ride
2:45 total
I am still a bit freezing from riding home soaking wet, though temp is up into fifties and it really is a beautiful day. Might have to get back into bed to warm up properly! It will be three weeks before I'm home again for a weekend - conference in Cleveland Wed-Sun this coming week, San Francisco trip Thurs-Sun the following week and mid-week trip to Portland, ME the week after that - training is going to be patchy, I will just have to do the best I can getting in a couple long workouts on days when it's feasible.
Wednesday, March 27, 2013
Decadent double!
Decadently spent the morning doing back-to-back yoga classes. Now must shower and do some work. It is an anomalously cool day in Cayman (upper 70s and overcast), they couldn't get the studio hot enough for the hot class!
1hr flow yoga (visiting teacher Tahnee teaches a very good class)
1.5hr hot yoga
1hr flow yoga (visiting teacher Tahnee teaches a very good class)
1.5hr hot yoga
Tuesday, March 26, 2013
Monday, March 25, 2013
Hot yoga!
I felt ridiculously strong and fit doing a hot yoga class as my first athletic activity the day after a rest day! Am shooting to go to masters swim later, although I may be slightly tempted to stay at home instead - we will see how that goes.
1.5hr hot yoga
1.5hr hot yoga
Sunday, March 24, 2013
Week in review
I had true intention to do a 3-hour ride this morning, but when the alarm went off at 5:45 (it needed to be early due to another schedule constraint), I did not have it in me to get up! Turned off alarm and went back to sleep almost till 8. So my training week has ended early: I'm taking a rest day, which also (pleasantly) means I can go with B. shortly to measure the course for the duathlon in April. Going home Thursday, and have a lot of travels for the couple weeks following - will need to try and fit in one long bike next weekend if possible.
Week's totals: 12:17: essentially, three runs (one v short - I count the return trip to spin class as a single run), three spins (one double), 4 hot yoga, 2 swims - pretty well-balanced training week for pre-season.
Week's totals: 12:17: essentially, three runs (one v short - I count the return trip to spin class as a single run), three spins (one double), 4 hot yoga, 2 swims - pretty well-balanced training week for pre-season.
Saturday, March 23, 2013
Double spin!
It was good. Jogged/walked home after.
1:46:48 spin
26:41 jog/walk (12:00/mi. avg pace)
1:46:48 spin
26:41 jog/walk (12:00/mi. avg pace)
Friday, March 22, 2013
Masters swim!
Extremely pleasant. It was touch and go whether I would make it there - the alarm went off at 5:30 and I turned it off, reset for 7 and told B. that it was too early and I was going back to sleep! However really I was awake and a few minutes later decided that I would feel too much remorse later in the day if I did not get over there (I don't have access to that sort of pool to do a workout on my own, so it's not something I can easily make up later in the day).
They have three workouts a week and this is the only morning one - I may try and go Monday evening as well, though. Swimming should be the easiest part of my Ironman training, given ambition is completion rather than speed - really if I go to masters swim twice a week, everything else is gravy. So it is appealing to think of locking it in as a default. It's definitely a little easier for me to train in NYC than here - not so hot, more options - but with a little effort I should be able to make it so that I can have an amply sufficient training week here as well.
Warmup: 100 free, 4 x (25 stroke, 25 free)
Set #1: 3 x (4 x 25), odds freestyle evens stroke, descending each set of four (I did fly drill for first pair and full stroke for second)
Set #2: 2 x (300 free, 200 free, 100 free), negative splits by effort, :30 rest
Cooldown: 100 drill-swim by 25 (front scull concentrating on loose floppy hands - as opposed to the claw-like way I had been swimming previously!)
There weren't many people there - a small enough number that we were splitting lanes rather than circle-swimming. Nice to get feedback from coach on stroke! I have three things that I know are what I most need to work on for my freestyle stroke (aside of course from there always being room for improvement on body rotation): (1) left arm tends to get very straight and flop down into water, concentrate on high-elbow recovery and pull (2) bilateral breathing is good, but on right side I slightly lift my head up - keep neck neutral and rotate along long axis rather than jerking head out of water (3) claw hands as opposed to easy floppy hands with bigger surface area.
1900 meters
They have three workouts a week and this is the only morning one - I may try and go Monday evening as well, though. Swimming should be the easiest part of my Ironman training, given ambition is completion rather than speed - really if I go to masters swim twice a week, everything else is gravy. So it is appealing to think of locking it in as a default. It's definitely a little easier for me to train in NYC than here - not so hot, more options - but with a little effort I should be able to make it so that I can have an amply sufficient training week here as well.
Warmup: 100 free, 4 x (25 stroke, 25 free)
Set #1: 3 x (4 x 25), odds freestyle evens stroke, descending each set of four (I did fly drill for first pair and full stroke for second)
Set #2: 2 x (300 free, 200 free, 100 free), negative splits by effort, :30 rest
Cooldown: 100 drill-swim by 25 (front scull concentrating on loose floppy hands - as opposed to the claw-like way I had been swimming previously!)
There weren't many people there - a small enough number that we were splitting lanes rather than circle-swimming. Nice to get feedback from coach on stroke! I have three things that I know are what I most need to work on for my freestyle stroke (aside of course from there always being room for improvement on body rotation): (1) left arm tends to get very straight and flop down into water, concentrate on high-elbow recovery and pull (2) bilateral breathing is good, but on right side I slightly lift my head up - keep neck neutral and rotate along long axis rather than jerking head out of water (3) claw hands as opposed to easy floppy hands with bigger surface area.
1900 meters
Thursday, March 21, 2013
Run/spin/run
22:33/52:23/24:05
(Attentive readers will deduce from the discrepancy between the first number and the second that B. ran with me again for the first leg!)
Thinking about a Cayman training week - this is good for now, but I need to figure out where the long run can get slotted. I think I will shoot for a modified version of what I've been doing: Mon. as easy/off (yoga, short swim); Tues run-spin-run, midday yoga; Wed. early long run, possible yoga depending on work needs, possible swim (there is a 5:30pm sea swim at Sunset House I wouldn't mind putting on the schedule); Thurs. 1.5-2hr spin at home, midday yoga; Fri. 6-7am masters swim, 10am yoga; Sat. double spin and run home; Sun. long bike in world, short afternoon swim (optional).
(Attentive readers will deduce from the discrepancy between the first number and the second that B. ran with me again for the first leg!)
Thinking about a Cayman training week - this is good for now, but I need to figure out where the long run can get slotted. I think I will shoot for a modified version of what I've been doing: Mon. as easy/off (yoga, short swim); Tues run-spin-run, midday yoga; Wed. early long run, possible yoga depending on work needs, possible swim (there is a 5:30pm sea swim at Sunset House I wouldn't mind putting on the schedule); Thurs. 1.5-2hr spin at home, midday yoga; Fri. 6-7am masters swim, 10am yoga; Sat. double spin and run home; Sun. long bike in world, short afternoon swim (optional).
Wednesday, March 20, 2013
Hot yoga!
It was particularly enjoyable today - I am fresher, obviously, if I haven't already done another chunk of exercise earlier in the day. Very satisfying to feel that by doing this steadily over some months, I am gradually making improvements. I am not naturally flexible (I particularly have very tight hamstrings) and am pleased with small victories! I got all the way down on my back for the second stint of fixed firm today and had a very satisfactory camel also. I remember my first week in January of doing the hot yoga and not even being able to lean my head slightly back for either of these without becoming quite dizzy, let alone actually doing the full backbend....
1.5hr hot yoga
1.5hr hot yoga
Tuesday, March 19, 2013
Run/spin/run
That will work very well for me. B. accompanied me over, thus run leg #1 was rather quicker than #2 en route home on my own! Note to self: leave ten minutes earlier to gain extra time on bike; also, bring at least one more bottle of water....
21:31 run (2.21mi.)
43:24 spin (avg HR 143, max HR 158)
23:06 run
21:31 run (2.21mi.)
43:24 spin (avg HR 143, max HR 158)
23:06 run
Subscribe to:
Posts (Atom)