My swim this morning was painful. I slept funny on my shoulder or something, whatever, it hurt. This isn't particularly new, but today was much worse than usual. Swimming normally relaxes it and it feels better after. Not today. It started sore, and gradually got worse. It felt like one arm drill. Did some kick and pull, and a bit more free at the end. Only a half an hour, and it's probably the shortest and worst swim in many months. But it's the only swim I'm going to get this week, so I'll have to take it.
I was careful in yoga since it was still hurting. Breathing deep hurts. Sneezing is agony. Oddly enough, it's getting into the stretch that hurts. Once I'm there I'm usually happy to stay there. I was hoping for a peaceful savasana, but it wasn't to be. The goober beside me is a raspy panter, and it sounds like he drools. I was expecting a wave of drool to assault me in my snooze. Then there was a delicate, interrogatory snore. A second later came a hopeful, somewhat flirtatious responding snore, followed almost instantly by a competing snore. Then they found their harmony and started a gentle snoring chorus. Unfortunately goober-boy broke in with a snorty gasp, and the snores were startled into silence.
Ironman Canada - DONE! What next?
Wednesday, April 27, 2011
Monday, April 25, 2011
A nice day for a nice run
But it started with a half way decent core workout. I even managed 7 pushups, plus the knees to elbow one, both of which was a bit of a surprise, considering I couldn't do any of either Saturday. Half an hour.
Started the run easy, with the firm intent of keeping the whole run easy. I even wore my heart rate monitor to ensure I was keeping it easy. For about the first half of the run my heart rate was lower than I would have expected from my breathing, then things things settled down to normal. Ran an hour, down into Fish Creek and back. Just under an 8 Kph pace, nice and easy, no hard breathing at all, even going up the hill out of the park. I'd loosed the laces on my new shoes, and they feel much, much better now. My legs felt pretty good, with a few knee twinges about the half way point. A subtle change in stride seemed to help. Mostly my feet felt light, and my legs strong. I'm really happy with the run.
Lots of people out running, and I saw a few people heading out on their road bikes. You've got to make hay while the sun shines, as the saying goes.
Started the run easy, with the firm intent of keeping the whole run easy. I even wore my heart rate monitor to ensure I was keeping it easy. For about the first half of the run my heart rate was lower than I would have expected from my breathing, then things things settled down to normal. Ran an hour, down into Fish Creek and back. Just under an 8 Kph pace, nice and easy, no hard breathing at all, even going up the hill out of the park. I'd loosed the laces on my new shoes, and they feel much, much better now. My legs felt pretty good, with a few knee twinges about the half way point. A subtle change in stride seemed to help. Mostly my feet felt light, and my legs strong. I'm really happy with the run.
Lots of people out running, and I saw a few people heading out on their road bikes. You've got to make hay while the sun shines, as the saying goes.
Sunday, April 24, 2011
First ride of 2011 outside
It's so nice today! I think it's the first really nice day of the year. Which makes going for the first ride of the year the perfect thing to do.
I got the orange trainer tire off no problem and was careful about getting a road tire on. All the other preparations went well, making my energy drink, fixing the brakes, getting the other bottle cages on the bike again, finding the saddlebag with the spare tubes, finding the sunscreen (yes it's that sunny) and a few other things. By ten am I was ready to go and didn't really want to wait anymore. I'd been waiting long enough. I suppose I should have worn the arm warmers I dig out of the pack of triathlon stuff. I was just a bit cool during most of the ride.
Even after I started I didn't have any idea which ride I was going to do or how long I'd be out for. There was a stiff breeze on 22x so I decided to go down Road to Nepal. While I love that ride I wasn't sure it's a good one for a first ride. Most of my readers will know it's a tough hilly ride and one never knows how trainer fitness will translate to the road. I was thinking it might be a bit much for my knee. In the end I figured I could always dial back on the effort and in the worst case call Linda to come and get me.
The first couple hills were ok, but while going up that really long one just after the road turns south my knee started to complain. It wasn't painful, more like a strong ache at one point just when my foot starts descending. I'd been trying to keep the cadence up, but it felt like this was just a bit too much effort, or would be if I pushed for too long.
I turned around and took a bit of a scenic ride home. I didn't push so much on the hills and my knee felt ok, but not so much better that I wanted to extend the ride any great amount. I ended up riding 1.75 hrs for 38Km. Ok for a first ride of the year, I suppose, especially considering how little time I spent on the bike over the winter. But it's not an encouraging start for a half IM in 8 weeks. I'm seriously considering not doing any tri races this year to avoid stressing my knee. Maybe I'll see if I can find a team that's looking for a swimmer.
After a short transition I ran 15 minutes, mainly to see what my legs would think. It wasn't bad, but not good either. I was feeling a bit heavy footed.
Weekly Summary
Swim 3.75 hrs
Bike 3.0 hrs
Run .75
Total 7.0 hrs
Cor 2.5 hrs
I got the orange trainer tire off no problem and was careful about getting a road tire on. All the other preparations went well, making my energy drink, fixing the brakes, getting the other bottle cages on the bike again, finding the saddlebag with the spare tubes, finding the sunscreen (yes it's that sunny) and a few other things. By ten am I was ready to go and didn't really want to wait anymore. I'd been waiting long enough. I suppose I should have worn the arm warmers I dig out of the pack of triathlon stuff. I was just a bit cool during most of the ride.
Even after I started I didn't have any idea which ride I was going to do or how long I'd be out for. There was a stiff breeze on 22x so I decided to go down Road to Nepal. While I love that ride I wasn't sure it's a good one for a first ride. Most of my readers will know it's a tough hilly ride and one never knows how trainer fitness will translate to the road. I was thinking it might be a bit much for my knee. In the end I figured I could always dial back on the effort and in the worst case call Linda to come and get me.
The first couple hills were ok, but while going up that really long one just after the road turns south my knee started to complain. It wasn't painful, more like a strong ache at one point just when my foot starts descending. I'd been trying to keep the cadence up, but it felt like this was just a bit too much effort, or would be if I pushed for too long.
I turned around and took a bit of a scenic ride home. I didn't push so much on the hills and my knee felt ok, but not so much better that I wanted to extend the ride any great amount. I ended up riding 1.75 hrs for 38Km. Ok for a first ride of the year, I suppose, especially considering how little time I spent on the bike over the winter. But it's not an encouraging start for a half IM in 8 weeks. I'm seriously considering not doing any tri races this year to avoid stressing my knee. Maybe I'll see if I can find a team that's looking for a swimmer.
After a short transition I ran 15 minutes, mainly to see what my legs would think. It wasn't bad, but not good either. I was feeling a bit heavy footed.
Weekly Summary
Swim 3.75 hrs
Bike 3.0 hrs
Run .75
Total 7.0 hrs
Cor 2.5 hrs
Saturday, April 23, 2011
A weak and feeble core session, or a good stretch
I was surprised how beat up, and just plain beat I was feeling today. I got a good sleep but it wasn't as refreshing as one could hope for.
We've got great weather today and tomorrow which is a nice change. I was thinking about riding outside but my legs were not happy with that idea. We compromised by getting in a good stretch session. That was after trying a pushup. NOT!!! Neither could I do that one where you lie on your back with hands behind your head and try to touch right elbow to left knee. I've been getting much better at this but I couldn't even do one. And it's not like I missed by *that much*. It was a lot.
I thrashed around on the floor for about a half hour and felt a bit better for it. Then I got on the trainer for 20 minutes of easy spin. Really easy. My legs didn't mind this so much as I was expecting. Let's see how they feel about it tomorrow.
For the people here in Calgary, the relocated Farmers Market is well worth the wait. Yes, parking is a bitch now but that will sort itself out as the opening day crowds die down and people figure out where they are going.
We've got great weather today and tomorrow which is a nice change. I was thinking about riding outside but my legs were not happy with that idea. We compromised by getting in a good stretch session. That was after trying a pushup. NOT!!! Neither could I do that one where you lie on your back with hands behind your head and try to touch right elbow to left knee. I've been getting much better at this but I couldn't even do one. And it's not like I missed by *that much*. It was a lot.
I thrashed around on the floor for about a half hour and felt a bit better for it. Then I got on the trainer for 20 minutes of easy spin. Really easy. My legs didn't mind this so much as I was expecting. Let's see how they feel about it tomorrow.
For the people here in Calgary, the relocated Farmers Market is well worth the wait. Yes, parking is a bitch now but that will sort itself out as the opening day crowds die down and people figure out where they are going.
Friday, April 22, 2011
7K 2:36
Tessa had this idea for a monster swim this morning, and had spent the last week or two promoting it to her buddies. She was going to do it anyway, and I guess she wanted some company. Here was the idea. 10x(10x100 on 10 seconds rest) on 1 minute rest, alternating pull and swim. About 8 of us took the bait, I mean, generously showed up to support Tessa. (The pancake bribe had nothing to do with it.)
My longest swim ever for sure is 4 K, and I might have done 4.5 K. I admit to being dubious about getting 10K done. My swim has slipped somewhat from earlier this year. I was seeded in the fast lane. For a while 3 of us were going mostly the same pace while Mary zoomed on ahead. The only thing I was faster at than them, was the rate at which I slowed down.
Good Earth was having a deal that if you brought in a travel mug, the coffee was free. So I got there a bit early, planning to have time for a coffee. The rest of the crew gradually came in, and we headed down to the pool. The coffee was good.
We were in the old pool, at the south end, closest to the doorway to the new pool. I hate that south wall. There are all kinds of indentations and stuff in it. I wasn't flip turning very well, and banged my feet up quite a bit. I also gave myself a bit of a periodic calf cramp by not properly estimating my distance from the wall.
The swim went pretty well. There were enough people around that I had to pay attention to pacing. I don't know that anybody was doing the strict workout. I think most, at least the ones in our lane, were taking breaks when someone wanted to pass, or when it was convenient. I was using my flip flops to keep track of lengths. (Think of a pair of clocks, with the toes pointing toward the appropriate number. I always do that when I have to keep track of lengths.)
I brought a bike bottle of my energy drink and was that ever a smart idea! It was really good to get some calories in, and get the taste of water out of my mouth, however briefly. I discovered it's hard to drink when you're wearing a nose clip.
By mid 2 K or so I was warmed up and feeling pretty good. Most of my laps were 1:50 or so even into the 5K mark, but then started falling off toward 2 minutes. At 5 K I knew I wasn't going to be able to do 10K. At the end of 6 K I was beginning to suffer. I'd had one bad cramp as I pushed off so I grabbed the wall and hung out for a minute to let it settle down. My feet were beginning to hurt from banging in to the corners of the indentations on the wall. I took a bit of a longer break at 6K and decided to hang in there a bit. About 6.5 K my stroke started falling apart, and my shoulders started talking to me. I could feel myself getting sloppy and knew there was no point in going much further. As a cool down I tried to do some backstroke, but there was no way. I kept banging into the wall.
Called it at 7 K. That was 2:36, including time for 2 pee breaks. It's a long way to the washroom, but given all the coffee I'd had, it was the right choice. I'm sure my lane mates would thank me. So assuming 6 minutes out of the pool, my pace was 2:08 per 100. I've really no idea if I actually took the allowed time for breaks, which would add up to another 11 minutes off my time. However today wasn't about the pace for me, it was seeing how I would do for distance.
After a bit of stretching, and chatting a bit, (Hi J&M!) I headed off. Once I was vertical I realized how hungry I was. At the Good Earth I had another coffee, the great pancakes Tessa made, a Clif's bar I'd brought, and a date square from Good Earth (that was really yummy!).
Even now, a few hours after the swim, I'm feeling pretty good overall. My shoulders and upper back are a bit tired, and my feet aren't very happy. Even so, I'm not about to do this anytime again soon, I think. Since I was up so early I think I'm going to take a nap soon.
I've been musing about doing Chinook Half IM. I've done it twice, and neither were what I'd call good days. It would be really nice to have a good day, and a good time. The two are not necessarily the same and of the two, I really want the good day. However, my training has not been consistent. I've got 2 months to get it nailed down. I'm thinking that I want to see how I feel after the first outdoor rides and make a go/no go decision. Those rides might happen this weekend, if the weather stays nice, even though there is still a ton of crap on the roads.
My longest swim ever for sure is 4 K, and I might have done 4.5 K. I admit to being dubious about getting 10K done. My swim has slipped somewhat from earlier this year. I was seeded in the fast lane. For a while 3 of us were going mostly the same pace while Mary zoomed on ahead. The only thing I was faster at than them, was the rate at which I slowed down.
Good Earth was having a deal that if you brought in a travel mug, the coffee was free. So I got there a bit early, planning to have time for a coffee. The rest of the crew gradually came in, and we headed down to the pool. The coffee was good.
We were in the old pool, at the south end, closest to the doorway to the new pool. I hate that south wall. There are all kinds of indentations and stuff in it. I wasn't flip turning very well, and banged my feet up quite a bit. I also gave myself a bit of a periodic calf cramp by not properly estimating my distance from the wall.
The swim went pretty well. There were enough people around that I had to pay attention to pacing. I don't know that anybody was doing the strict workout. I think most, at least the ones in our lane, were taking breaks when someone wanted to pass, or when it was convenient. I was using my flip flops to keep track of lengths. (Think of a pair of clocks, with the toes pointing toward the appropriate number. I always do that when I have to keep track of lengths.)
I brought a bike bottle of my energy drink and was that ever a smart idea! It was really good to get some calories in, and get the taste of water out of my mouth, however briefly. I discovered it's hard to drink when you're wearing a nose clip.
By mid 2 K or so I was warmed up and feeling pretty good. Most of my laps were 1:50 or so even into the 5K mark, but then started falling off toward 2 minutes. At 5 K I knew I wasn't going to be able to do 10K. At the end of 6 K I was beginning to suffer. I'd had one bad cramp as I pushed off so I grabbed the wall and hung out for a minute to let it settle down. My feet were beginning to hurt from banging in to the corners of the indentations on the wall. I took a bit of a longer break at 6K and decided to hang in there a bit. About 6.5 K my stroke started falling apart, and my shoulders started talking to me. I could feel myself getting sloppy and knew there was no point in going much further. As a cool down I tried to do some backstroke, but there was no way. I kept banging into the wall.
Called it at 7 K. That was 2:36, including time for 2 pee breaks. It's a long way to the washroom, but given all the coffee I'd had, it was the right choice. I'm sure my lane mates would thank me. So assuming 6 minutes out of the pool, my pace was 2:08 per 100. I've really no idea if I actually took the allowed time for breaks, which would add up to another 11 minutes off my time. However today wasn't about the pace for me, it was seeing how I would do for distance.
After a bit of stretching, and chatting a bit, (Hi J&M!) I headed off. Once I was vertical I realized how hungry I was. At the Good Earth I had another coffee, the great pancakes Tessa made, a Clif's bar I'd brought, and a date square from Good Earth (that was really yummy!).
Even now, a few hours after the swim, I'm feeling pretty good overall. My shoulders and upper back are a bit tired, and my feet aren't very happy. Even so, I'm not about to do this anytime again soon, I think. Since I was up so early I think I'm going to take a nap soon.
I've been musing about doing Chinook Half IM. I've done it twice, and neither were what I'd call good days. It would be really nice to have a good day, and a good time. The two are not necessarily the same and of the two, I really want the good day. However, my training has not been consistent. I've got 2 months to get it nailed down. I'm thinking that I want to see how I feel after the first outdoor rides and make a go/no go decision. Those rides might happen this weekend, if the weather stays nice, even though there is still a ton of crap on the roads.
Thursday, April 21, 2011
I didn't want to but did anyway
I was tired coming home from work. My legs did not want to go running. None the less I went downstairs and worked through 15 minutes of leg exercises as a warmup. I've discovered a neat addition to the one leg squats. I start like usual, stretching one leg out behind me as I slowly bend the other knee. Then on the way back up, once I'm standing straight I keep the leg that was back moving forward to bring the knee up high. Then back into another squat. Great for balance.
The run was not intended to be fast. I want to get my legs moving, but didn't want to be building up any lactic acid. Ran 5 K nice and easy, though my legs felt very heavy and slow. It ended up being 36 minutes.
So far I am not impressed with my new shoes. They feel heavy and stiff. I need to play with the lacing a bit, maybe that will help.
Big swim tomorrow at Talisman. Hope I don't drown.
The run was not intended to be fast. I want to get my legs moving, but didn't want to be building up any lactic acid. Ran 5 K nice and easy, though my legs felt very heavy and slow. It ended up being 36 minutes.
So far I am not impressed with my new shoes. They feel heavy and stiff. I need to play with the lacing a bit, maybe that will help.
Big swim tomorrow at Talisman. Hope I don't drown.
Wednesday, April 20, 2011
Does bowling count?
I am losing it here. This work thing is getting intense.
Sunday I did a bit of stretching to prep for my massage. I thought I was in pretty good shape, a bit beat up on the legs, but nothing too terrible. Well holy crap. I nearly cried. I certainly whimpered. You'd think I was a weenie, this tiny little woman pressing one finger into my left shoulder, and getting all that commotion. She worked the rest of me over about the same, finding all sorts of things that hurt. At the end I could barely stand up. I certainly couldn't breathe more than half; it felt like a rib was poking into my left lung. Ouch.
Monday I did my leg exercises and tried to stretch out my back. It wasn't having any of it. More ouch.
Tuesday was a bowling team building event for work. 5 pin bowling. I haven't bowled for many years. And my shoulder/lung/back still hurt. The event was fun, even if the people bringing out food hated us and didn't put anything but some chips on our table. But the servers had to walk past us to get to the rest of the lanes, so whoever wasn't bowling followed her and scored food for all of us. Not what you'd call healthy triathlete fuel, except for the veggie tray. Which I nibbled at fairly industriously, but also went for the cross cut fries. So if bowling counts as a workout, there was maybe an hour's worth.
Wednesday I zoomed in for my first swim in a while. Only 45 minutes, trying to keep my shoulder from rebelling, and trying to get a feel for what intervals I can maintain on 10 seconds rest. I'm joining a bunch of buddies for a big swim at Talisman on Friday. I've lost the water feel again, but it was coming back toward the end of the swim. It was crazy busy when I got there. I was number 6 in the fast lane, but everybody was keeping up, though two were wearing fins. I got a chuckle out of blowing by the guy in the next lane wearing fins and thrashing along.
Wed yoga class. ooooooooh. Shoulder getting better, but I was hoping to click my back and have it feel better. Not.
At least it isn't snowing.
Sunday I did a bit of stretching to prep for my massage. I thought I was in pretty good shape, a bit beat up on the legs, but nothing too terrible. Well holy crap. I nearly cried. I certainly whimpered. You'd think I was a weenie, this tiny little woman pressing one finger into my left shoulder, and getting all that commotion. She worked the rest of me over about the same, finding all sorts of things that hurt. At the end I could barely stand up. I certainly couldn't breathe more than half; it felt like a rib was poking into my left lung. Ouch.
Monday I did my leg exercises and tried to stretch out my back. It wasn't having any of it. More ouch.
Tuesday was a bowling team building event for work. 5 pin bowling. I haven't bowled for many years. And my shoulder/lung/back still hurt. The event was fun, even if the people bringing out food hated us and didn't put anything but some chips on our table. But the servers had to walk past us to get to the rest of the lanes, so whoever wasn't bowling followed her and scored food for all of us. Not what you'd call healthy triathlete fuel, except for the veggie tray. Which I nibbled at fairly industriously, but also went for the cross cut fries. So if bowling counts as a workout, there was maybe an hour's worth.
Wednesday I zoomed in for my first swim in a while. Only 45 minutes, trying to keep my shoulder from rebelling, and trying to get a feel for what intervals I can maintain on 10 seconds rest. I'm joining a bunch of buddies for a big swim at Talisman on Friday. I've lost the water feel again, but it was coming back toward the end of the swim. It was crazy busy when I got there. I was number 6 in the fast lane, but everybody was keeping up, though two were wearing fins. I got a chuckle out of blowing by the guy in the next lane wearing fins and thrashing along.
Wed yoga class. ooooooooh. Shoulder getting better, but I was hoping to click my back and have it feel better. Not.
At least it isn't snowing.
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