Today is a low key day. Walking and some yoga. Slept in.
I was tagged by Amy.
The rules are:
1. Fill it out
2. Change one question with one of your own
3. Add an additional question
4. Tag 3 other people to do the same
1. What are your current obsessions?
Really good chocolate (see later.) Japanese chef's knives from Knifewear. I like looking, and if I can afford it, buying stuff that is absolutely the best in the world. And these two are just across the street from each other. An iPhone. Garmin 310XT. (Waterproof!)
2. Which item from your closet are you wearing most often?
Workout socks.
3. Last thing you bought for yourself?
I don't buy much, so I can't remember. I think a new bike helmet to replace the one I trashed last fall.
4. What’s for dinner?
Maybe left over lamb roast and fresh veggies, with wine. Linda is getting off work early today, so we might go out. Turned out to be Sushi.
5. Say something to the person who tagged you:
I found your blog through Jenna. I keep coming back because you're honest and funny about the struggles you have balancing a real life (including wine and chocolate and pizza and fun) with the workout stuff and somehow making it work.
6. What is your motivation for continuing to work out? No, your REAL motivation. (my new question, to replace the one I didn't have an answer for.)
Getting rid of the spare tire. Feeling better about myself. Not look bad in front of fellow blogees because I weenied out on a workout when I didn't need to.
7. Vacation spots you must visit before you die?
Venice again. Australia, New Zealand, Iceland.
8. What is your most immediate short term goal:
Get a real job. Make my recent workout improvements the new normal.
9. What are you reading right now?
Just finished Gusher of Lies by Robert Bryce. Not sure what's next.
10. What is the last movie you saw and enjoyed?
In the theatre, Wall-E. At home, a dreadful direct to DVD called Nautilus. (We like a good bad movie.)
11. What’s your guilty pleasure?
I have no guilt about my pleasures. Wine. Chocolate, the good stuff. There's a new place in town that makes their own chocolate. Not chocolates, they make their own chocolate mixes, and then make stuff from that. Their hot chocolate is only marginally not quite as good as the 'better than sex' hot chocolate we had at the World Slow Food thing in Italy. I'm getting better at not eating the whole pizza.
12. What’s your favorite smell?
Chocolate chip cookies baking.
13. Whats something you look forward to?
IMC 2010.
14. Favorite Quote?
If it was easy, everybody would want to do it, and then it wouldn't be fun anymore.
16. Whats one thing you can't go a day with out doing?
Reading blogs. I have become well and truly hooked. I read the blog, then come back to read the comments, and to check and see if there are new comments. Then I'll follow commenters back to their blog.
17. What do you have an addiction to?
No addictions, though this fitness thing is nearly there.
18. Whats your favorite holiday?
Don't have one. They're just excuses for Hallmark to sell more paper, and people to buy each other more junk.
19. How many pairs of shoes (not just running) do you have??
Hmmm. (Now I'm curious, goes away to count.) Shoes = things to put on feet for some reason or another, not including socks. 12. Which I think is an all time high. I went years with just 2.
20. Tell us one random thing about you.
Would you believe I was a driver before I had pizza? True.
21. Why did you start your blog?
I started the blog when I started this tri stuff. My thought was that it would be an ongoing story of workout progress. When I was feeling blue about a workout, I could go back and read about the first time I did what I was feeling blue about. Then it expanded.
Tag three more:
Shannon
Kelly
Julie
Why them? To encourage them to post, and learn more about some neat people.
Ironman Canada - DONE! What next?
Thursday, April 30, 2009
Wednesday, April 29, 2009
Next wine step uses power tools!
One of the rituals that tells me it's spring is cleaning the barbeque. We use it year round. I try to clean it every time I fill the propane tank, but don't always. It's been needing a cleaning really badly. Mainly it's getting all the guck off the bottom of the rack, and cleaning out the bottom where all the charred bits go.
This evening was the next step in turning a wine kit into bottles of wine. Up to now I mixed it all up, kept it warm, and let it sit. Tonight I racked it into a carboy, added some stabalizers, stirred the gas out of it, and now it will sit again for 30 days or so. Here's some photos.
The primary. No fizzing anymore, all the oak chips have sunk to the bottom.
Here I am siphoning the wine from the primary to the carboy, or racking it, as we wino's like to say it. I need to hang on to the top of the siphon to keep it out of the sediment, and that limited how far away I could get the camera. Not the best shot of the process.
This is what is left at the bottom of the primary. Lots of dead yeast, the bentonite, and the oak chips. This will stain cloth like you wouldn't believe!
The packets have stuff that will kill the yeast, help the solids clump together and settle out, degas the wine, and help it remain stable in the bottle.
Here's the part that guys love, the use of a power tool.
The idea is to stir the wine thoroughly to help degas it, and assist all the solids in settling out. Sure beats stirring by hand.
Afterward, you get to clean stuff up. The photo doesn't really do justice to how shockingly bright purple the sediment is.
Here's the two batches of wine on the go. I stabalized the white yesterday, and you can see that it's settling out nicely. After I stirred it, it looked like it was snowing in the carboy as the yeast settled out. You can sometimes see this in red wines, but it's harder to see.
The red will sit for another month or so, settling out. The next step is to very, very carefully rack it to another carboy. The trick is to get all the wine and none of the sediment. Do it right and you can bottle. Do it wrong, and you wait a while longer. I'll be back then.
This evening was the next step in turning a wine kit into bottles of wine. Up to now I mixed it all up, kept it warm, and let it sit. Tonight I racked it into a carboy, added some stabalizers, stirred the gas out of it, and now it will sit again for 30 days or so. Here's some photos.
The primary. No fizzing anymore, all the oak chips have sunk to the bottom.
Here I am siphoning the wine from the primary to the carboy, or racking it, as we wino's like to say it. I need to hang on to the top of the siphon to keep it out of the sediment, and that limited how far away I could get the camera. Not the best shot of the process.
This is what is left at the bottom of the primary. Lots of dead yeast, the bentonite, and the oak chips. This will stain cloth like you wouldn't believe!
The packets have stuff that will kill the yeast, help the solids clump together and settle out, degas the wine, and help it remain stable in the bottle.
Here's the part that guys love, the use of a power tool.
The idea is to stir the wine thoroughly to help degas it, and assist all the solids in settling out. Sure beats stirring by hand.
Afterward, you get to clean stuff up. The photo doesn't really do justice to how shockingly bright purple the sediment is.
Here's the two batches of wine on the go. I stabalized the white yesterday, and you can see that it's settling out nicely. After I stirred it, it looked like it was snowing in the carboy as the yeast settled out. You can sometimes see this in red wines, but it's harder to see.
The red will sit for another month or so, settling out. The next step is to very, very carefully rack it to another carboy. The trick is to get all the wine and none of the sediment. Do it right and you can bottle. Do it wrong, and you wait a while longer. I'll be back then.
Swimming with the big dog of the pool
I woke up this morning feeling great. I was all packed for the pool and knew I was going to have a good day. My confidence was shaken a little as I'm going into the shower. There's a guy, never seen him before, in a parachute suit that's just about off his butt. He's been lolling under the shower for who knows how long. He hustles his ass out in front of me and is walking along looking at lanes. It's a fairly busy day in the pool. He picks the fast lane one in from the far side. I know the other two people in that lane and prefer not to swim with them anyways.
Then I notice the big dog in the other fast lane. Zooming back and forth. I know I don't swim that fast. Not even close. There's another lady in that lane that I think is swimming about my speed. It's hard to tell. I watch him for a few minutes to get into the rhythm while I get my googles on and set my watch. Meanwhile buddy in the other lane pushes off. Slowly. Sloppily. Enough of him, I'm glad I'm not in that lane. Back to business at hand in my lane
The big dog doesn't tumble turn all that fast. I watch and push off right on his toes and get started. I'm trying to find the pace that will keep me from getting lapped too often, and yet not burn out in 100 m. I know right from the first strokes that I'm going to have a good swim. If I don't puke. The other girl in the lane stays out of our way. At the end of the first 25 m, I'm well off his toes, and falling behind, even though my first laps are usually my fastest. When I expected to be lapped the first time, he took a break. Surely it wasn't to get caught up on his breathing or to rest. No doubt it was just the workout plan.
We pushed on. After a while I looked at my watch and realized I was on a blistering pace for me. I tried not to think about it. I got lapped a couple times. I didn't mind stopping for a few seconds to let him by; it gave me a few extra breathes. He passed me once at just the perfect time. I pushed off hard and seriously tried to draft. I wasn't going quite all out but it was as hard as I could push and have any hope of continuing on next lap. He still pulled away.
At the end of 1 K, I was thinking about stopping, but then I remembered my run on the weekend. I slowed down at the end, and I now think I didn't really need to. So today I kept going, trying to stay fast. The next 500 m went by pretty quickly, though my stroke was getting a bit sloppy. Just toward the end, the big dog hopped out of the pool, shook himself off, and wandered off to the shower. I kind of figured he was going to finish up because he'd stopped lapping me. His cool down was my pushing hard.
My arms felt really strong, and I was getting a good grip on the water. My legs were still a bit tired, and I wasn't pushing off as hard as I normally do. My kick was nothing special, but then, it never is. My 1 K time was 18:55, and my 1500 m time was 28:40. This is easily the fastest I've done 1500 m since I started this tri stuff. If I've done the math right that's a 1:54/ 100 m pace. Yeehaw!
Did a bit of drill for 15 min in the now empty lane. Did lots of core work in the dive tank, more reps, and going slow. 20 min. So an hour altogether.
Then I notice the big dog in the other fast lane. Zooming back and forth. I know I don't swim that fast. Not even close. There's another lady in that lane that I think is swimming about my speed. It's hard to tell. I watch him for a few minutes to get into the rhythm while I get my googles on and set my watch. Meanwhile buddy in the other lane pushes off. Slowly. Sloppily. Enough of him, I'm glad I'm not in that lane. Back to business at hand in my lane
The big dog doesn't tumble turn all that fast. I watch and push off right on his toes and get started. I'm trying to find the pace that will keep me from getting lapped too often, and yet not burn out in 100 m. I know right from the first strokes that I'm going to have a good swim. If I don't puke. The other girl in the lane stays out of our way. At the end of the first 25 m, I'm well off his toes, and falling behind, even though my first laps are usually my fastest. When I expected to be lapped the first time, he took a break. Surely it wasn't to get caught up on his breathing or to rest. No doubt it was just the workout plan.
We pushed on. After a while I looked at my watch and realized I was on a blistering pace for me. I tried not to think about it. I got lapped a couple times. I didn't mind stopping for a few seconds to let him by; it gave me a few extra breathes. He passed me once at just the perfect time. I pushed off hard and seriously tried to draft. I wasn't going quite all out but it was as hard as I could push and have any hope of continuing on next lap. He still pulled away.
At the end of 1 K, I was thinking about stopping, but then I remembered my run on the weekend. I slowed down at the end, and I now think I didn't really need to. So today I kept going, trying to stay fast. The next 500 m went by pretty quickly, though my stroke was getting a bit sloppy. Just toward the end, the big dog hopped out of the pool, shook himself off, and wandered off to the shower. I kind of figured he was going to finish up because he'd stopped lapping me. His cool down was my pushing hard.
My arms felt really strong, and I was getting a good grip on the water. My legs were still a bit tired, and I wasn't pushing off as hard as I normally do. My kick was nothing special, but then, it never is. My 1 K time was 18:55, and my 1500 m time was 28:40. This is easily the fastest I've done 1500 m since I started this tri stuff. If I've done the math right that's a 1:54/ 100 m pace. Yeehaw!
Did a bit of drill for 15 min in the now empty lane. Did lots of core work in the dive tank, more reps, and going slow. 20 min. So an hour altogether.
Tuesday, April 28, 2009
Police Half recovery
Thanks for all your kind thoughts and congratulations. I actually felt pretty good for the remainder of Sunday. Monday was a different story. I didn't feel too bad getting to the pool, knowing an easy swim was coming up, but Holy Hannah was I slow! I didn't feel weak or anything, but it was like I'd never been in the pool before. Good thing I didn't have any emotional investment in a fast, or even normal, or even a sub normal time. I tried the pull buoy but it made me feel like my toes were dragging on the pool bottom. Without it, even when I was hardly kicking, I had a better position in the water. I floundered along, figuring that it would come back to me. There were a few laps where it almost did. At least my inner shark didn't show up to laugh at me. That was a half hour, and another bit in the dive tank doing some stretches. Mainly I was going through the motions of what I usually do, not trying to push the range or anything. That was another 15 min. So .75 hr altogether.
Then, I turned into a turnip. Or maybe it was a mound of mashed potatoes. I don't know. My brain was off in lala land somewhere. I did get a half hour walk done, and some cookies made, and dishes done. Can you tell I'm scraping the bottom of the barrel for some accomplishment here? Mostly I surfed the internet, looking for other reports on the race, and to see what other bloggers had been up to on the weekend.
Today is a bit better. Did a nice spin session on my bike for a half hour. Warmed up, then nice and steady between 90 and 95 rpm for 15 min in an easy gear, then cool down. Then a half hour of yoga, including 6 pushups and some plank! That was a surprise. Now I'm feeling much more with it, and have been crossing things off my to do list. More to come as soon as this is posted.
Some final thoughts.
Looking back on the race, I'm still pleased. I realize now that if I'd applied a bit more grit I wouldn't have slowed down so much in the last couple of K. I could have set my goals higher. But this is all still a learning experience for me. I'm the sort of person that has to do something to know I can. Then I can work on improvement. At first I was so out of shape that the physical improvement was the big thing. If my body was saying it was tired and wanted to stop, it was probably a good idea, or risk injury. Now, I'm realizing that I need to train my brain that I'm stronger than I used to be, and I can push my body way harder. This post by E.L.F really rang my chimes, and if you haven't read it, go do so. Time to get on with it.
Then, I turned into a turnip. Or maybe it was a mound of mashed potatoes. I don't know. My brain was off in lala land somewhere. I did get a half hour walk done, and some cookies made, and dishes done. Can you tell I'm scraping the bottom of the barrel for some accomplishment here? Mostly I surfed the internet, looking for other reports on the race, and to see what other bloggers had been up to on the weekend.
Today is a bit better. Did a nice spin session on my bike for a half hour. Warmed up, then nice and steady between 90 and 95 rpm for 15 min in an easy gear, then cool down. Then a half hour of yoga, including 6 pushups and some plank! That was a surprise. Now I'm feeling much more with it, and have been crossing things off my to do list. More to come as soon as this is posted.
Some final thoughts.
Looking back on the race, I'm still pleased. I realize now that if I'd applied a bit more grit I wouldn't have slowed down so much in the last couple of K. I could have set my goals higher. But this is all still a learning experience for me. I'm the sort of person that has to do something to know I can. Then I can work on improvement. At first I was so out of shape that the physical improvement was the big thing. If my body was saying it was tired and wanted to stop, it was probably a good idea, or risk injury. Now, I'm realizing that I need to train my brain that I'm stronger than I used to be, and I can push my body way harder. This post by E.L.F really rang my chimes, and if you haven't read it, go do so. Time to get on with it.
Sunday, April 26, 2009
Police Half 2009 - Done!
To review. My goals:
- try to run it all except the aid stations, (more than check, since I ran one of them.)
- not puke on the hill coming out of the Weaselhead, (check)
- and finish without collapsing in a heap because that would alarm my wife. (check)
After all, it turned out to be a perfect morning for a run. Cool, just above 0 C, slight bit of cloud, sunny later. Very little wind. Managed to dress properly and was never too hot or too cold.
I seeded myself towards the back. The herd started at just about my max pace. My calves were feeling a little bit tight, so I was content to carry along with them. Throughout the first 10 K I felt very strong, running easily, breathing very easily, though my heart rate was up at the top of zone 3. My calves relaxed, and I ran along. I could have run faster, but I knew there was a long way to go. I chatted briefly with Brian from Try-it near the 5 K mark, and waved to my dentist Brian Walsh that did such a good job on my teeth about the 8.5 K mark. Um, on rereading, I'd like to clarify that the wave happened about the 8.5 K mark, not him working on my teeth. There were lots of people cheering us on.
Passed 9 K in 59:13 still feeling strong. From here we moved onto the South Glenmore path. I was starting to see the same faces and outfits moving back and forth. Some doing a run walk, some running faster then slower. Ran up the weasel head hill, and waved at the pipe band. I didn't see my buddy Graham playing. My run started getting a bit sloppy at the 15 K mark, and about 18 K I was getting tired and slowing down. I kept telling my legs that they didn't have to go any faster, and that we were almost done, but that we weren't going to walk. I passed a bunch of people going up and over Glenmore, and most of them passed me again on the way to the finish.
I felt so bad for one runner, lying on his back about 100 m short of the finish line, half in and out of a small lake of puke. The EMS people were looking at him with interest, and bringing over a stretcher for him. So close. I finished strong, hoping to pass a guy I'd been behind for most of the race, but he sped up too.
Throughout, my breathing was easy, and under control. Even going up the hill I wasn't gasping or panting.
Here's some of my splits.
5K 32:20
10K 1:06:00
15K 1:40:29
And the finish time that all of you have been patiently waiting for is 2:23:12 according to my watch. I'm not sure when they will post the "official" times. You can see that my last 5 K is way slower than the first 5 K. My calves were still ok, but my thighs and hip flexors or ITB was getting tired. But I didn't walk! It might be a faster race strategy to do a run walk, but I wanted to prove to myself I could run the whole thing.
Am I pleased? YOU BET YOUR SWEET ASS I AM! It wasn't so long ago that I couldn't have done this at all, and only a month ago, I was wondering if I could beat the course shutdown of 2.5 hrs. My overall pace is 6:47 Min/K, and 8.8 Kph average speed. My 15 K time is a tiny hair under 9 Kph, which I figured was the best I could hope for. But I'm sure glad this wasn't just the first lap. I don't think I could have done another lap now. I mostly forged along at my own pace, letting people pass as they pleased, and passed when I needed to. I never set a goal to pass someone, then pick a new person and pass them. I wanted to finish. Next year I can push harder. A Gu and water worked fine at the 5, 10, and 15 K marks.
Here's a couple before shots. Adrian from spin class found us before the race, but I never saw Julie, Darryl, or anyone else. I had never realized this hat has a reflective brim.
And here's a couple after shots. This was after I chatted briefly with Alex from spin class.
Weekly totals:
Swim 3 hrs
Bike 2.33 hrs
Run 5.33 hrs
Total 10.66 hrs
- try to run it all except the aid stations, (more than check, since I ran one of them.)
- not puke on the hill coming out of the Weaselhead, (check)
- and finish without collapsing in a heap because that would alarm my wife. (check)
After all, it turned out to be a perfect morning for a run. Cool, just above 0 C, slight bit of cloud, sunny later. Very little wind. Managed to dress properly and was never too hot or too cold.
I seeded myself towards the back. The herd started at just about my max pace. My calves were feeling a little bit tight, so I was content to carry along with them. Throughout the first 10 K I felt very strong, running easily, breathing very easily, though my heart rate was up at the top of zone 3. My calves relaxed, and I ran along. I could have run faster, but I knew there was a long way to go. I chatted briefly with Brian from Try-it near the 5 K mark, and waved to my dentist Brian Walsh that did such a good job on my teeth about the 8.5 K mark. Um, on rereading, I'd like to clarify that the wave happened about the 8.5 K mark, not him working on my teeth. There were lots of people cheering us on.
Passed 9 K in 59:13 still feeling strong. From here we moved onto the South Glenmore path. I was starting to see the same faces and outfits moving back and forth. Some doing a run walk, some running faster then slower. Ran up the weasel head hill, and waved at the pipe band. I didn't see my buddy Graham playing. My run started getting a bit sloppy at the 15 K mark, and about 18 K I was getting tired and slowing down. I kept telling my legs that they didn't have to go any faster, and that we were almost done, but that we weren't going to walk. I passed a bunch of people going up and over Glenmore, and most of them passed me again on the way to the finish.
I felt so bad for one runner, lying on his back about 100 m short of the finish line, half in and out of a small lake of puke. The EMS people were looking at him with interest, and bringing over a stretcher for him. So close. I finished strong, hoping to pass a guy I'd been behind for most of the race, but he sped up too.
Throughout, my breathing was easy, and under control. Even going up the hill I wasn't gasping or panting.
Here's some of my splits.
5K 32:20
10K 1:06:00
15K 1:40:29
And the finish time that all of you have been patiently waiting for is 2:23:12 according to my watch. I'm not sure when they will post the "official" times. You can see that my last 5 K is way slower than the first 5 K. My calves were still ok, but my thighs and hip flexors or ITB was getting tired. But I didn't walk! It might be a faster race strategy to do a run walk, but I wanted to prove to myself I could run the whole thing.
Am I pleased? YOU BET YOUR SWEET ASS I AM! It wasn't so long ago that I couldn't have done this at all, and only a month ago, I was wondering if I could beat the course shutdown of 2.5 hrs. My overall pace is 6:47 Min/K, and 8.8 Kph average speed. My 15 K time is a tiny hair under 9 Kph, which I figured was the best I could hope for. But I'm sure glad this wasn't just the first lap. I don't think I could have done another lap now. I mostly forged along at my own pace, letting people pass as they pleased, and passed when I needed to. I never set a goal to pass someone, then pick a new person and pass them. I wanted to finish. Next year I can push harder. A Gu and water worked fine at the 5, 10, and 15 K marks.
Here's a couple before shots. Adrian from spin class found us before the race, but I never saw Julie, Darryl, or anyone else. I had never realized this hat has a reflective brim.
And here's a couple after shots. This was after I chatted briefly with Alex from spin class.
Weekly totals:
Swim 3 hrs
Bike 2.33 hrs
Run 5.33 hrs
Total 10.66 hrs
Saturday, April 25, 2009
Tomorrow is the day!
Today is cloudy and cool, about zero. Ran in shorts anyway. Nice and easy, mostly in the very bottom of zone 3 for 35 min or so, with some strides to limber up my legs. I didn't time myself, or wear the heart rate monitor. Stretched lots after, and put my legs up. I'm as ready as I'll ever be. Still not thinking about time, though I think the odds are good of finishing before they open the course to regular traffic. The weather is still a crap shoot, which is not a surprise for this time of year. Here's the forecast, and now you know as much as I do.
This race isn't using a regular timing chip, it's using using the D-Tag system. This looks pretty neat, since it starts your time when you actually cross the start and finish line, as well as recording when you cross the mats at any other stage. It uses RFID technology. The 'chip' itself is a plasticized strip you fasten to your shoelaces. I don't think it would work well in a triathlon since you are barefoot, wearing bike shoes and wearing running shoes.
This para is only for Julie. Yesterday we BBQ'd rack of lamb, and chicken marinated in blackberry chipolte sauce. Tomorrow after the race the plan is for roast lamb, veggies, and spuds. I'm sure I'll have a appetite. We were thinking about having the lamb tonight, but I wasn't totally sure about how much I should eat before the race, and what sorts of food I should or shouldn't eat.
Here's the countdown timer from when I posted this.
This race isn't using a regular timing chip, it's using using the D-Tag system. This looks pretty neat, since it starts your time when you actually cross the start and finish line, as well as recording when you cross the mats at any other stage. It uses RFID technology. The 'chip' itself is a plasticized strip you fasten to your shoelaces. I don't think it would work well in a triathlon since you are barefoot, wearing bike shoes and wearing running shoes.
This para is only for Julie. Yesterday we BBQ'd rack of lamb, and chicken marinated in blackberry chipolte sauce. Tomorrow after the race the plan is for roast lamb, veggies, and spuds. I'm sure I'll have a appetite. We were thinking about having the lamb tonight, but I wasn't totally sure about how much I should eat before the race, and what sorts of food I should or shouldn't eat.
Here's the countdown timer from when I posted this.
Thursday, April 23, 2009
Short and sweet workouts
When I got to the pool today, I was in no mood to drill. It had been a hard day yesterday. My legs were tired, but not sore. Oddly enough, the sorest part of me was my back. During the run my upper back up into my neck was very stiff. Yet i don't think I was scrunching my shoulders. Later, my low back was stiff.
Same with this morning. So I just swam. I was feeling a bit slow and tired and weak, so I only went 2 K. The first 1K was a bit slower than normal for me, and I missed my target pace of 20 min by a few seconds. The wheels fell off the wagon during the last half, and I was way slower. Did a few lengths of backstroke as cool down to get me to .75 hr. Did another 20 min or so stretching and core work in the dive tank.
There's lots of snow on the ground, so I knew I wasn't going out. As I write this, of course, the sun is bright, and the roads are dry now. Go figure. Set up on the spin trainer. Warm up, 20 min spin at a good pace to get me going. 5 x 1 min hard with 2 min rest. Cool down. One hour.
Did some stretching, and more legs up against the wall. My cat snore-onerated me into a nap earlier this afternoon. I think I needed it. Rest day tomorrow, easy short run on Sat, then the Half! The weather has been all over the place, so I have no idea what to expect.
Same with this morning. So I just swam. I was feeling a bit slow and tired and weak, so I only went 2 K. The first 1K was a bit slower than normal for me, and I missed my target pace of 20 min by a few seconds. The wheels fell off the wagon during the last half, and I was way slower. Did a few lengths of backstroke as cool down to get me to .75 hr. Did another 20 min or so stretching and core work in the dive tank.
There's lots of snow on the ground, so I knew I wasn't going out. As I write this, of course, the sun is bright, and the roads are dry now. Go figure. Set up on the spin trainer. Warm up, 20 min spin at a good pace to get me going. 5 x 1 min hard with 2 min rest. Cool down. One hour.
Did some stretching, and more legs up against the wall. My cat snore-onerated me into a nap earlier this afternoon. I think I needed it. Rest day tomorrow, easy short run on Sat, then the Half! The weather has been all over the place, so I have no idea what to expect.
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