I figured since I whined so much about my poor running performance(s) yesterday, I better not skip today's run!! So, I went out after the kids were in bed. I didn't feel too bad this time around, and I wasn't running under the greatest conditions since I had a pretty big dinner only a couple of hours prior to the run. I still get some left ankle twinges and stiffness, but never too bad.

(Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.)

After my wonderful afternoon nap (I wish Rob took the day off every day...), I took off on my bike. We went strawberry picking at Chase Farms this morning and it got me in the mood to ride out in that direction, so that's what I did! Biking seems so much easier for me than it did even a month ago. I can maintain a good pace on a flat stretch and come up on a hill without losing too, too much speed. My gear changing can be tricky since it's very sensitive to how I move the levers, but I think I'm getting better at knowing the how much or how little to move them to get them where I need them. I found a really nice loop today. This whole biking thing is getting more and more enjoyable for me. Huh, go figure! :)

Went pretty much straight from the bike to the run, with only maybe a minute or so for a couple of long drinks and to get the helmet and gloves off. I definitely notice I'm better coming off of the bike and going into the run, but I've become a bit frustrated with my overall run performances. It just seems to me like I haven't gotten a whole lot stronger or faster. The runs seem very laborious, which I guess means I'm pushing it, which is good, but when I look at the GPS and my "pushing it" is only a 7:53 pace on a flat stretch, I get a little miffed. I looked at the GPS readout on the computer to see how my pace changes on a hill. Depending on the steepness of the hill, my pace can plummet anywhere between a 10/min pace to a 8:15 pace. Up the long main street hill I averaged an 8.47 pace, and up the long, more gradual hill on Church street I averaged an 8:02 min pace. These don't look terrible really, but I can't help but feel frustrated while I'm running. A continuing issue for me is hydration and nutrition. I really need to invest in a hydration belt. I couldn't find any gels or other energy drink mix (I scolded Rob for hiding the stuff on me!) So I hit a point on the run where I was really wishing there was a water stop waiting for me !

Also, I had the worst need for a potty stop at about 1.8 miles into it. I couldn't run at all. I "scooted" to the perinton park potties as fast as I possibly could (which seemed like an eternity!!) It was really terrible. Then, when I finally got there, the women's bathroom was LOCKED!! AAAHHHHH!! Without hesitation I went straight for the men's room and barged on in. I had no qualms about the possibility of barging in on a man taking care of his business! Thankfully there was no one in there! Whew! Certain disaster averted - this time...

I DID NOT want to get up this morning. My husband has turned into a drill sergeant!! The alarm went off and I think at least 3 separate times he pushed me and pestered me to get up! I almost slugged him. At 6:30 I finally managed to get up and was out the door at 6:45. I know it doesn't sound too early, but it sucked nevertheless.

I finished the workout, and did it pretty much as it says. BTW - Rob did fix my gear shifting problems on the bike so I haven't had them slipping on me, which is wonderful, so I forgive him...

(Big Gear
Power
35
WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5')

Adv/Int workout. Had a lane all by myself, which was fantastic for me tonight. I wasn't in the mood to socialize at all. After dealing with kids today, I needed complete silence for awhile! I was so, so, so tired today. No more early morning workouts for awhile. I needed to leave the house, though, so I went swimming. I ended up having more energy for it than I thought I would.

W/U 400 choice (I did 200s, 100k, 100s)
8x75 on 2:05 (50 drill, 25 swim)
Main Set:
2x50 drill on 1:15
1x100 stroke on 2:25
1x200 build on 4:00 (I forgot it was 200, accidentally did 2 100's)
1x300 pull on 6:00
1x400 free, really push it, on 7:35 (did in 7:10?)
1x300 pull (I bagged this set)
1x200 build
1x100 stroke
2x50 drill
Kick: 4x100 (odds free, evens breast and fly kick)
W/D 100

On the first 300 pull set my left shoulder really began to bother me. I got worried that it was a serious issue because it really was starting to hurt. I kept going so I could pay attention to it and try to identify where it was located. I talked with Martie about it and came to the conclusion that it's a muscle, and nothing more. It went away for the most part after I stopped using the paddles. I did feel it every now and then if I crossed my left arm over mid-line, so I tried to concentrate on not doing that. I skipped the 2nd 300 pull set. I really think I need to make an effort to build my upper body strength.

Another 5:45 a.m. swim in Canandaigua Lake with jackjack!
The alarm clock came way too early for me this morning. If Rob hadn't pushed me a couple of times and coaxed me out of bed, I very well might have missed it.
There was little to no chop to the water this time, but it did seem a bit colder to me. We decided to do 2 buoys at a time instead of stopping at each one like we did last time. That was really pushing me. Swim went well, but it is always quite a workout for me - never seems easy. We did a bit more swimming today too, compared to last time (1 extra buoy and back). Even though I wasn't as eager to get in the water today, I'm very glad I did it and look forward to the next one!

Trying to get RR finished. It was a lot of fun! We actually won the event!

I'm off today to compete in the ROC's (Rochester Orienteering Club's) first Adventure Run at Mendon Ponds park! It's a 10K run (+or-). It should be interesting and make for a good RR since I guess there is one section of the course where the teams HAVE TO split up and find some controls on their own... I am the exact opposite of Rob and am NOT a skilled map reader. I haven't actually done any real orienteering in at least a year. It will definitely be an "adventure!!"

9:45 pm: I've been working on the RR, but for some reason BT's "Adventure Run" RR template doesn't work correctly. I think I had this problem last year when I tried to use it. I fill in the parts that I need, but only the Pre and Post race paragraphs are visible as a RR. I'm a little frustrated and tired, and I need to go to bed so I can get up in time to meet jackjack at the lake tomorrow morning.

10 pm: I figured out what I'll need to do, but I'm going to bed... there's always tomorrow!

1/2 canal path, 1/2 roads in Pittsford and Fairport. Lots of stopping at stoplights and for people on canal, thus extra low avg. HR. Nice ride, but felt very stiff afterwards (moreso than usual.)
(Bike Base
Endurance
90
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.)