Slowly Slowly Catchy Monkey

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inspire me (4)

Monday - June 20

Swim

1h 01m 46s
2500.00 yards
02m 28s /100 yards

500 warm up
5x100 (kick, swim, thumb drag drill, swim by 25) :15-:25
3x100 pull @2:00 (negative split 50s)
6x50 @60 pull strong
4x100 swim @2:00 descend
4x50 @1:05 (3/5 breathe by 25)
4x25 @60 shooters (streamline and kick, then easy)
200 cool down

First swim of 2500 yards, and first swim of over an hour. Milestones: I'm checking them off! This workout was very challenging, as it also marks the first time I had a series of sets where I left at a particular time, rather than specifically counted out my rest. By the time I was getting to the last sets of 100s, I was getting barely 5 seconds of rest.
I did get my negative splits on the 100 pulls, but didn't have success in descending my 100 swims. Guess I need to file this workout away to try again sometime!

Bike

50m 02s
15.01 miles
18.00 Mi/hr

Trainer - 20/40 Sprints
10 min warm up
3x (5x 20 sec all out, 40 sec rec) + 5 min easy pedaling
10 min cool down

These sprints started out deceptively easy, but the longer you go, the harder it gets. Not as big of a sweatfest as the LT or even Aerobic Intervals, but still working hard all the same.

Calories out: 2722 From lifestyle:1706, From activities:1016

inspire me (4)

Sunday - June 19

Unscheduled rest day. I moved out to the couch to sit for "just a minute" this morning, then suddenly I had massively overslept and needed to hustle to make it to Father's Day at my parents' house. While it never feels good to miss a workout, it felt awesome to spend a great day with my dad. :)

Calories out: 1737 From lifestyle:1737, From activities:0

inspire me (1)

Saturday - June 18

Run

29m 36s
2.30 miles
12m 52s /Mi

70, sunny, and humid. I can only imagine what it will be like later in the summer! I slowed way down b/c of the heat, and decided to have a nice easy run. Besides feeling like a slowpoke, it was good. I do havea scrapped up tow on my left foot...guess I need to tape it up to prevent it rubbing in its neighbor? Or maybe some extra Aquaphor?

Sport #1

Stretching
10m

Post run stretch

Sport #2

Walking
55m

Imported from Garmin GarminConnect

I didn't set an alarm, and now do not have time to ride Peggy to the market. Instead it is time for adulting: grocery store, get car fixed, etc. Such a pretty day, it's a shame. Alarm next time, for sure.

Calories out: 2148 From lifestyle:1711, From activities:437

inspire me (3)

Friday - June 17

Swim

44m 20s
1500.00 yards
02m 57s /100 yards

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
1850.00 yards
02m 30s /100 yards

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!!