Slowly Slowly Catchy Monkey

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inspire me (3)

Friday - June 17

Swim

44m 20s
1371.60 meters
03m 14s /100 meters

200 warm up
6x50 2x(kick, drill, swim) :45
6x50 2x(back, breast, free) :60
6x50 descend 1-3, 4-6 on 2:00 (really....on 2? I might as well move to the pool and live there)
300 as 2x(50 kick, 100 swim)
100 cool down

I did not want to go to the pool this morning, but told myself to go b/c it was active recovery day during a rest week, so it would be a short swim. Sara McLarty's workout had other ideas, as it included so. much. rest. 50s on 2:00?! I also forgot to hit start for my warmup, so Garmin only recorded 1100 yards and 44ish minutes, so who knows how long it really took me to cover 1500. As for the swim itself, I just wasn't feeling it today. My back was feeling a bit off, I was tired, and mostly I just let my bad mood spoil the workout. Bah, at least it is finally Friday!

Sport

Foam Rolling
30m

Whole body, including hips. My calves were tender, but everything else felt pretty good. My quads and inner thighs need more work next time.

My hip is still a bit sore, but feeling much improved compared to yesterday. My calves are far improved! Hopefully if I keep up with the strength work, I won't have to learn those tough lessons again.

Calories out: 2013 From lifestyle:1725, From activities:288

inspire me (6)

Thursday - June 16

Run

23m 04s
1.79 miles
12m 53s /Mi

Wow, just rain already! The humidity was so thick that my fingers kept sticking together. My calves felt like iron ropes at first, then the started loosening up, just in time for the run to be over.
I am going to do an LT test maybe this weekend or next, whenever school lets out so I can use the track. I think I'm ready.

Strength

1/4 mile walk warm up
ankle/foot routine
pedestal 1
myrtls
1/4 mile walk cool down

My right hip was really cranky all day, and doing the myrtls was tough.

Sport

Stretching
11m

Post run stretch. Groin and outer right hip are tight.

***
Holy DOMS, Batman! Calf raises are part of my ongoing prescription from the podiatrist to keep the ankle injuries at bay, and I think I went at them with a bit too much gusto on Tuesday. I was kind of sore yesterday, then last night I tried a bit of massage and was wincing and crying like a baby. This morning they are so tender. None of this is bad pain, mind you, just the kind that reminds you that you should have been paying attention to this kind of thing months ago. Building bulletproof ankles doesn't happen in a day.
J had a phone interview yesterday that went well, and he has another in person interview today. The phone interview was for a job that would pay really well, and he really wants. The in person one he feels he will likely get offered, it isn't as much money, and just generally isn't as good. Either way, hopefully this is a string of good luck for him. I'm cautiously optimistic.

Calories out: 2196 From lifestyle:1720, From activities:477

inspire me (12)

Wednesday - June 15

Swim

46m 15s
1691.64 meters
02m 44s /100 meters

250 choice warm up :60
300 pull (breathe 3/5 by 50) :90
400 swim 2:00
400 pull 2:00
300 swim :90
200 c/d

I didn't realize until I started how long the rests are in the workout, but I did it as written, figuring the great Sara McLarty knows far more than me. :)
Average pace was 1:55 for the 400 swim, which is :01/100 faster than my last workout and on race day. Consistent!

Bike

30m 02s
9.01 miles
18.00 Mi/hr

LT Intervals
5 min warm up, then
8x 2 min @ 95% max, 1 minute easy
Cool down

Getting up to 175 is hard work in just two minutes, and I definitely worked harder on the trainer than I ever have before. Loads of sweat, and even a few moments where I had to tell myself to hang on. This is hard, but I love it!

***
My poor Giraffe did not have a good day yesterday. He heard from the interview already, but only because they turned him down. He also went to get his oil changed and an inspection, but the car failed. He got quoted $1k for repairs, but fortunately he has a friend who has a friend, so hopefully we can get that sorted for far cheaper.

Calories out: 2394 From lifestyle:1716, From activities:678

inspire me (11)

Tuesday - June 14

Run

17m 06s
1.36 miles
12m 34s /Mi

Low humidity! Partly cloudy! 60 degrees! What a gorgeous morning to get my running feet back under me. I little tough going, but nothing bad. I can tell I took a week off, so that's a bit scary how fast my running legs disappear.

Strength

1/4 mile walk warm up
ankle/foot routine
myrtls
pedestal 1
1/4 mile walk cool down

Sport

Stretching
10m

Post run stretch

***
Let's see, what's been going on lately.
1. J's interview went well, he thinks, but obviously still too early to tell.
2. These low humidity mornings are making me miss Vivaldi so hard....these were the kind of walks we both liked.
3. Back on the MyFitnessPal wagon. I really hadn't been making the effort to lose for months now, but after having to haul my butt up some hills at the Reston Sprint, I'm ready to make some changes to the power/weight equation. :)
4. Continuing to debate my Oly choice. In fact, I'm pretty sure there's going to be a dedicated blog post for it, complete with pro/con lists and anxiety. I'm not happy unless I'm worrying about something!
5. I have a new battery for my cadence sensor, so hopefully starting tomorrow I'll have speed on the trainer again. Not that it really matters, but it will be nice to have another metric to play with.
6. I think I'm ready to do some LT testing. With the really hot weather ahead of us, I think knowing my HR zones especially for running will be beneficial. Thoughts?

Today I am grateful for my friends. The Orlando massacre is making me a bit macabre, and wanting to reach out a little more to those I love and call friend. Of course that means my BT crew: internet friends are friends all the same!!

Calories out: 2145 From lifestyle:1716, From activities:429

inspire me (9)

Monday - June 13

Swim

49m 05s
1691.64 meters
02m 54s /100 meters

150 w/u :60
4x25 kick :15
4x50 drill :20 (fingertip drag and thumb drag)
4x100 pull :30
1x200 swim :60
4x100 pull :30
4x50 drill :20
4x25 kick :15
100 c/d

Back in the water and feeling good. Nothing special about this workout, just getting it done. I didn't worry about speed, focused on a high elbow pull and body rotation. Then a few minutes in the hot tub and on to start the day. Getting out of bed was rough, but once I hit the water I was happy.
I went back to my usual applesauce before the workout and everything sat nicely. Triberry nuun at poolside, and a chocolate milk in the car on the way to the office. Stomach feels good!

Bike

32m 34s
9.77 miles
18.00 Mi/hr

Trainer Ride
5 min w/u
4x 4 min @85%, 3 min easy
Cool down

Holy sweatfest, so that's what working on the trainer feels like. HR zones are estimated, I need to do a test real soon. And wow, the time just flew by. Granted 30 minutes on the bike is easy now, but still, nice to not feel bored. I can't believe I didn't look into intervals sooner.

Calories out: 2396 From lifestyle:1715, From activities:682

inspire me (1)

Sunday - June 12

Tomorrow Olympic training starts. I've spent today finding a few weeks of swim workouts that look fun, along with some strength training progressions to follow. I like the videos by Jay Johnson, so I'm going to be giving those a try. I'm also going to be doing interval workouts on the trainer, instead of mindless spinning. But today is about getting laundry done and relaxing in advance of the next 13 weeks of fun. :)