Tonight at swim, we did 5x100 on the 1:20. We had already completed 5X200 on 2:50, descend 1-3, then holding 4 and 5. I was actually excited for the 100's, as I think any set on the 1:20 is a really good way for me to gauge my swimming fitness. I can hold a set on 1:25 and 1:30 pretty consistently, regardless of how much swimming I have been doing. But a set on 1:20 is a challenge for me, unless I have been putting the effort in at the pool.
Tonight the 5 100's went something like: 1:16, 1:18, 1:18, 1:19, (slow)
So I made 3 with a few seconds to recover, hardly made the 4th, and the 5th was slow and painful. Although it was a hard set, and I was disappointed not to make them all, I actually am quite happy with the outcome. I think that with just a few more weeks of work, I could push myself on this set, rather than simply have a goal to 'make it'. It is nice to know, that even if running is going to take longer to get back, swimming is like a good old friend for me, something that will always be there, even if I neglect it for awhile :)
The group I swim with on Sunday nights has really stepped up in terms of people who attend and their talent over the past year, and I am really excited and motivated to get back into the kind of shape to be able to keep up with the fast boys :)
I also did my 'long' run of the week this morning- up to about 5.25. Did bits of the bridle path in Central Park, and part on the main road. It went OK- no pain in the hip. My back/legs were a bit sore after a heavy week of working out, but nothing too bad.
I do have to admit that I need to be smarter with my nutrition on the weekends. It is a fine balance between trying to lose a few pounds and eating enough to support a 3 hour ride, long run, and hard swim in the span of 48 hours. I don't think
I ate enough to recover from the bike yesterday, and went into the run this morning at a deceit, and only had a yogurt before running. I felt bad on the run in terms of nutrition, and had to stop to get a Gatorade during the run.
All in all, I think this week taught me some good lessons as I made some good strides back to a level of fitness that I am happy with:
1. Strength training- Need to know my limits. Lifted too heavy/used too much weight on Tuesday in the strength class and my quads were recovering all week. Every little bit is going to help in terms of strength as I move forward in recovery, and I don't need to be lifting HEAVY, just CONSISTENTLY!
2. Nutrition- Need to be careful to be fueling properly and enough, even in the attempt to drop some weight.
Sunday, April 20, 2008
Wednesday, April 16, 2008
First Brick of the Season.
2.5 mile run, 1600 swim, 2.5 mile run. Stick a fork in me, I'm done.
Not sure why I thought this was a good idea, as my longest run since being back was 4.5 I think I justified in my mind as two separate runs, as it would be broken up by a swim. Also not sure why I thought this was a good idea after a majorly hard (and great) BOSU strength class last night. I swear we did 100+ one leg lunges on the BOSU during the class. Needless to say I am walking a bit gingerly this morning (b/c of muscle soreness! NOT leg pain!).
But I guess I thought it was a good idea...well, no, I'm not sure why :)
A friend who is a coach for Team in Training does this little run-swim-run every week, as she coaches at the pool. So she runs, swims, coaches, then runs home. The run is quick, just up Riverside Drive, to an amazing athletic facility, Riverbank State Park, that has basically been built on top of the Hudson River.
I think most people even in NYC don't realize what an amazing resource this facility is (at least for those us on the Upper West Side). The pool is set up long course in the mornings, but also has open swim every evening for only $2, and it's a really nice pool.
So anyway, my friend is always inviting me, and I think the spring weather, the desire to be outside, and the fact that I decided for no reason not to ride this morning, made me think it was a good idea. The run up was fine, I felt like I was swimming in mud b/c my arms and legs were so tired from last night, but the run home was baddddd. Not painful-bad, just crampy, slow, tired, blah.
Don't get me wrong- it didn't hurt at all. My hip feels fine. I just think I am walking a very fine line between getting back into shape and doing too much, too soon- not just with the running, but with the overall training. I need to be aware of how my body feels, take recovery days and just swim or do yoga ONLY at least once a week. Keep the streak alive, but let my body rest a bit.
Also, I have written out a calendar with my long run lengths, starting at 3 a few weeks ago, and working my way up through the summer. I am really going to try to stick to this. I have figured that even if I only add 1 mile every weekend, and include a few weekends of recovery, that still gets me to 13 miles by mid summer. I just need to be patient.
Oh and BIG NEWS- I got my very own office today!! That's right, no more cubicle for this girl :) And although I did not get an office with a window (can't be greedy here, all the offices with windows in our building have amazing views of the East River), this does mean that I will finally be able to turn the sound up on my computer, listen to music during the day, and get away from the guy who sits next to me who burps all day long...So very exciting! ha
Not sure why I thought this was a good idea, as my longest run since being back was 4.5 I think I justified in my mind as two separate runs, as it would be broken up by a swim. Also not sure why I thought this was a good idea after a majorly hard (and great) BOSU strength class last night. I swear we did 100+ one leg lunges on the BOSU during the class. Needless to say I am walking a bit gingerly this morning (b/c of muscle soreness! NOT leg pain!).
But I guess I thought it was a good idea...well, no, I'm not sure why :)
A friend who is a coach for Team in Training does this little run-swim-run every week, as she coaches at the pool. So she runs, swims, coaches, then runs home. The run is quick, just up Riverside Drive, to an amazing athletic facility, Riverbank State Park, that has basically been built on top of the Hudson River.
I think most people even in NYC don't realize what an amazing resource this facility is (at least for those us on the Upper West Side). The pool is set up long course in the mornings, but also has open swim every evening for only $2, and it's a really nice pool.
So anyway, my friend is always inviting me, and I think the spring weather, the desire to be outside, and the fact that I decided for no reason not to ride this morning, made me think it was a good idea. The run up was fine, I felt like I was swimming in mud b/c my arms and legs were so tired from last night, but the run home was baddddd. Not painful-bad, just crampy, slow, tired, blah.
Don't get me wrong- it didn't hurt at all. My hip feels fine. I just think I am walking a very fine line between getting back into shape and doing too much, too soon- not just with the running, but with the overall training. I need to be aware of how my body feels, take recovery days and just swim or do yoga ONLY at least once a week. Keep the streak alive, but let my body rest a bit.
Also, I have written out a calendar with my long run lengths, starting at 3 a few weeks ago, and working my way up through the summer. I am really going to try to stick to this. I have figured that even if I only add 1 mile every weekend, and include a few weekends of recovery, that still gets me to 13 miles by mid summer. I just need to be patient.
Oh and BIG NEWS- I got my very own office today!! That's right, no more cubicle for this girl :) And although I did not get an office with a window (can't be greedy here, all the offices with windows in our building have amazing views of the East River), this does mean that I will finally be able to turn the sound up on my computer, listen to music during the day, and get away from the guy who sits next to me who burps all day long...So very exciting! ha
Tuesday, April 15, 2008
The little things.
The trees are blooming on the east side of the reservoir this week, it's so great!
I rode 45 miles on Saturday. Despite a complete lack of power in any type of uphill, it was fabulous. I got dropped by the group the moment we hit the first climb (if you can even call it a climb), so I spent the next 2 and a half hours riding solo. Which was perfectly fine. I have always been intimidated to ride out over the George Washington Bridge alone, as I am not at all as comfortable with bike mechanics as I should be, but this ride really showed me I can do it alone. Felt pretty awful going out, but regrouped in Piermont, had an extra-sweet iced coffee, made some friends with a group of mountain bikers, and the ride home was wonderful.
I did my longest run since my injury, 4.5 miles(3 laps of the res) on Sunday morning, and felt fine. Finished the weekend off with a nice 3200yard swim, even did some 100 IMs that felt surprisingly strong.
Yesterday I was going to take a rest day, but my body felt OK and it was a beautiful day. I hit the res for 2 more laps. Tried to see if I could push the pace a bit (still not wearing a watch), but it was clear I still have at least a few more weeks of easy, slow base miles to put in before my lungs and legs agree to run faster.
I think I will put in one more week of all easy miles, and start to incorporate strides in a few weeks.
I rode 45 miles on Saturday. Despite a complete lack of power in any type of uphill, it was fabulous. I got dropped by the group the moment we hit the first climb (if you can even call it a climb), so I spent the next 2 and a half hours riding solo. Which was perfectly fine. I have always been intimidated to ride out over the George Washington Bridge alone, as I am not at all as comfortable with bike mechanics as I should be, but this ride really showed me I can do it alone. Felt pretty awful going out, but regrouped in Piermont, had an extra-sweet iced coffee, made some friends with a group of mountain bikers, and the ride home was wonderful.
I did my longest run since my injury, 4.5 miles(3 laps of the res) on Sunday morning, and felt fine. Finished the weekend off with a nice 3200yard swim, even did some 100 IMs that felt surprisingly strong.
Yesterday I was going to take a rest day, but my body felt OK and it was a beautiful day. I hit the res for 2 more laps. Tried to see if I could push the pace a bit (still not wearing a watch), but it was clear I still have at least a few more weeks of easy, slow base miles to put in before my lungs and legs agree to run faster.
I think I will put in one more week of all easy miles, and start to incorporate strides in a few weeks.
Thursday, April 10, 2008
Updated 2008 Schedule!
Maybe I am jumping the gun in revising and adding to my racing this summer, but it's been hard to commit to getting back in shape with not much looming on the horizon in terms of racing/goals. There will be NO time goals for these races, as I don't have any clue when I can get back to speed work, but finishing pain free and having fun will be the main goals for all the races.
I still have Gold Coast on June 15 on my schedule, but will judge my ability to complete this race as it gets closer.
I registered for the Philadelphia Women's Sprint Tri this morning. Before today, I did not have anything on my schedule between June and September (Pumpkinman), as I was remiss in registering for NYC this year (and when I say remiss, I mean: out celebrating Halloween at 12am rather than sitting at my computer waiting to spend $150 for a triathlon).
Anyhow! The race looks fun, all women, and there are mimosas at the finish festival...what could be better?
I also added a OLY distance to the schedule in mid-August. I think if I have any real shot at finishing my first Half Ironman this season, I should complete an OLY tune up race. This race happens to fall perfectly in line with my family's annual vacation to the Maryland Eastern Shore, so I may even have a cheering section!
Having these races to aim for is really going to help my motivation over the next few weeks trying to get back into some semblance of 'shape'.
I still have Gold Coast on June 15 on my schedule, but will judge my ability to complete this race as it gets closer.
I registered for the Philadelphia Women's Sprint Tri this morning. Before today, I did not have anything on my schedule between June and September (Pumpkinman), as I was remiss in registering for NYC this year (and when I say remiss, I mean: out celebrating Halloween at 12am rather than sitting at my computer waiting to spend $150 for a triathlon).
Anyhow! The race looks fun, all women, and there are mimosas at the finish festival...what could be better?
I also added a OLY distance to the schedule in mid-August. I think if I have any real shot at finishing my first Half Ironman this season, I should complete an OLY tune up race. This race happens to fall perfectly in line with my family's annual vacation to the Maryland Eastern Shore, so I may even have a cheering section!
Having these races to aim for is really going to help my motivation over the next few weeks trying to get back into some semblance of 'shape'.
Wednesday, April 9, 2008
Happiness Is....
...the first outdoor bike of the season, wind and cold stinging your eyes, almost in tears because you're SO happy to finally be back on the bike, in no pain, riding loops of Central Park.
18 miles this morning. Sporting my new jacket and toasty new toe warmers. 43 degrees and clear, but the cold wasn't nearly as bad as I was expecting.
[And I don't even LIKE biking :) ... Maybe that is changing now that I gained some perspective of not being able to]
18 miles this morning. Sporting my new jacket and toasty new toe warmers. 43 degrees and clear, but the cold wasn't nearly as bad as I was expecting.
[And I don't even LIKE biking :) ... Maybe that is changing now that I gained some perspective of not being able to]
Tuesday, April 8, 2008
Ahhhhh....NYC
The past few days have been the type that constantly remind me how lucky and blessed I am to live in NYC. Granted, being away for the past 6 weeks also helps with those feelings, but this really was just one of those perfect NYC weekends.
I mistakenly decided to listen to the weather channel and planned not to bike on Saturday, as they were calling for cold and rain. I opted to not set the alarm, sleep in and try to finally get rid of my lingering jet-lag. I also spent a few hours getting my apartment back into a presentable state, unpacking the last suitcase and putting them away. Of course, when I woke up on Sat, it was AMAZING out, perfect, crisp spring weather that was just begging for a long, easy bike ride. But I had plans at 3pm, and it was too late to get out for a decent ride over the GWB, and I knew the park would be packed with people, so I had a nice few hours at the gym. I had already run 6 miles already in the week (pain free!), so I did a nice 35-minutes on the elliptical and 30 minutes of strength.
After the gym, I took a lazy stroll around my neighborhood, got a latte, and just enjoyed the weather, the people, NY in general. I felt like I couldn't take the silly grin off my face, but I was just SO happy. I met a friend at 3pm at the Guggenheim. There is an AMAZING exhibition right now of Chinese Modern Art by Cai Guo-Qiang. I am a huge fan of modern art and really enjoyed the exhibition as a whole.
The rest of the day was spent wandering around NYC, cooking a yummy dinner of smoked salmon pasta salad, drinking too much wine and watching basketball while playing Match Game at the local dive bar. Really, if that is not the perfect evening, I am not sure what is...
Woke up to grey skies on Sunday, so again, a long ride was out of the question, but I met a friend on the Res for a 3.1 mile run (my longest since Dec!). Although it is daunting how 'hard' an easy 3 mile run feels right now, it is just SO great to be out there again with the walkers, runners, bikers, and general masses in Central Park. I had a little groin pain, but I am sure that is due to the squats and strength training I did this week, but it's hard not to worry it's something more. There is a definite difference between 'hurt' pain and 'sore' pain that I really need to keep my body in tune with.
The rest of Sunday was filled with a friend's birthday brunch, two too many Bellinis, and a wonderful yet painful swim in the evening. We did 3200 yards, with some 100s on the 1:25, and even though it's going to take a few weeks to feel good again in the water, it was great. I actually don't feel like I lost too much of my swim fitness and I know it's easy to get back if I commit to being in the water 1-2 per week.
It really was just one of those weekends.
I mistakenly decided to listen to the weather channel and planned not to bike on Saturday, as they were calling for cold and rain. I opted to not set the alarm, sleep in and try to finally get rid of my lingering jet-lag. I also spent a few hours getting my apartment back into a presentable state, unpacking the last suitcase and putting them away. Of course, when I woke up on Sat, it was AMAZING out, perfect, crisp spring weather that was just begging for a long, easy bike ride. But I had plans at 3pm, and it was too late to get out for a decent ride over the GWB, and I knew the park would be packed with people, so I had a nice few hours at the gym. I had already run 6 miles already in the week (pain free!), so I did a nice 35-minutes on the elliptical and 30 minutes of strength.
After the gym, I took a lazy stroll around my neighborhood, got a latte, and just enjoyed the weather, the people, NY in general. I felt like I couldn't take the silly grin off my face, but I was just SO happy. I met a friend at 3pm at the Guggenheim. There is an AMAZING exhibition right now of Chinese Modern Art by Cai Guo-Qiang. I am a huge fan of modern art and really enjoyed the exhibition as a whole.
The rest of the day was spent wandering around NYC, cooking a yummy dinner of smoked salmon pasta salad, drinking too much wine and watching basketball while playing Match Game at the local dive bar. Really, if that is not the perfect evening, I am not sure what is...
Woke up to grey skies on Sunday, so again, a long ride was out of the question, but I met a friend on the Res for a 3.1 mile run (my longest since Dec!). Although it is daunting how 'hard' an easy 3 mile run feels right now, it is just SO great to be out there again with the walkers, runners, bikers, and general masses in Central Park. I had a little groin pain, but I am sure that is due to the squats and strength training I did this week, but it's hard not to worry it's something more. There is a definite difference between 'hurt' pain and 'sore' pain that I really need to keep my body in tune with.
The rest of Sunday was filled with a friend's birthday brunch, two too many Bellinis, and a wonderful yet painful swim in the evening. We did 3200 yards, with some 100s on the 1:25, and even though it's going to take a few weeks to feel good again in the water, it was great. I actually don't feel like I lost too much of my swim fitness and I know it's easy to get back if I commit to being in the water 1-2 per week.
It really was just one of those weekends.
Friday, April 4, 2008
Back in action. In every sense of the word (OK, well not EVERY sense...)
Back in NYC.
Back to working out.
Back to reality.
Back to winter :(
I arrived back in NYC on Sat afternoon. I'm just going to jump right back in here, not going to in any way put into words the past 7 weeks, suffice to say that words can't describe the experience. Professionally, personally, emotionally, it was incredible.
I did not do ANY physical activity for 5 weeks. I did walk quite a bit in India, but nothing beyond that. There were days when I did too much, and my leg let it known, LOUDLY a few times, that it was not happy with me, but I tried to listen my best.
By the time I arrived in Africa (March 9), I was itching to get to they gym. Not only because I felt soft and tubby, but because emotionally, I rely on the gym. I rely on the release that comes during a hellish spin class, or the high that comes after a really great run. Being in India was a very emotional and grueling 4 weeks, and to not have the release of the gym had really started to weigh on me. As I posted, I was excited and afraid to start working out. But oh so glad the desire was back. I swam twice in a wonderful pool in Jo'burg and did the elliptical for 25 minutes- and was EXHAUSTED after 25 minutes. It made me laugh, but not worried, as I know I was in great shape before I got injured and it is just going to take some time to get back there.
I started back on the treadmill while in Cape Town. I got an email from Dr. M giving me the OK to start back SLOWLY and carefully. I did a few walk/run workouts on the treadmill, and also participated in the International 5k Friendship Run for the Two Oceans Marathon in downtown Cape Town. I know this was NOT the best decision for my leg, running for 30 minutes after not doing anything for 5 weeks, but it was a WONDERFUL experience. I paid for it dearly the next day, my legs felt like I had run a half marathon, not just a 5k, but I am so happy I did it. I even got to carry the American Flag for the run! The day of Two Oceans itself was an amazing experience. I had considered avoiding the whole scene, going for a long bike ride or to the beach, because I was afraid I would get really emotional and sad, but I am so glad I went. The hotel was about a 2km walk from the finish, and I was able to catch my coworker and her friend in their last 1k (a nasty uphill) of the half marathon, then headed to the finish festival to watch the end of the Two Ocean Marathon (which is actaully an ULTRA marathon at 56k). The race really treats international participants well and there was an international hospitality tent right at the end of the finish chute, and I could have reached out and touched the winners if I wanted. It was SUCH a cool experience. Pics to follow, I have some good ones.
I eased back into it for the rest of the vacation, slowly upping the minutes and intensity, but really wanted to wait to run until I got back and saw the doc.
Saw the doc on Monday, got the OK to run 2-3 miles a few times a week, but I cannot start upping milage until I have put in a good month of solid strength training. That means 3-4 times a week for 45 minutes, focusing on lower body and core strength. Although I am NOT a fan of strength training (I think it was the 3 times a week of weights at 6am in college for swimming), I know this was something I neglected in the past few years and may have contributed to my injury. I am also motivated to do this b/c I think it will be the best way to get rid of the few pounds of PURE WINE that I put on in South Africa :)
So I am just trying to adjust back to 'real' life. I had an amazing trip, I was working really long, hard, taxing hours, but I also I played hard and got two extra months of summer for this year, so being back in the office fro 8 hours a day is going to take some getting used to. As is the rainy, 40 degree weather in NYC.
As for the running, I have a great 2/3 mile run route right outside my apartment down the Hudson, but have not been wearing my watch as to not care AT ALL about pace right now. I am going to stick to this route, as it is flat and easy, until I start upping miles.
So far this week for working out:
Sunday- 2 miles AM, 30 minutes swim PM
Monday- 2 miles
Tuesday- off
Wednesday- 2 miles AM, 45 minutes strength PM
Thursday- SPIN
Back to working out.
Back to reality.
Back to winter :(
I arrived back in NYC on Sat afternoon. I'm just going to jump right back in here, not going to in any way put into words the past 7 weeks, suffice to say that words can't describe the experience. Professionally, personally, emotionally, it was incredible.
I did not do ANY physical activity for 5 weeks. I did walk quite a bit in India, but nothing beyond that. There were days when I did too much, and my leg let it known, LOUDLY a few times, that it was not happy with me, but I tried to listen my best.
By the time I arrived in Africa (March 9), I was itching to get to they gym. Not only because I felt soft and tubby, but because emotionally, I rely on the gym. I rely on the release that comes during a hellish spin class, or the high that comes after a really great run. Being in India was a very emotional and grueling 4 weeks, and to not have the release of the gym had really started to weigh on me. As I posted, I was excited and afraid to start working out. But oh so glad the desire was back. I swam twice in a wonderful pool in Jo'burg and did the elliptical for 25 minutes- and was EXHAUSTED after 25 minutes. It made me laugh, but not worried, as I know I was in great shape before I got injured and it is just going to take some time to get back there.
I started back on the treadmill while in Cape Town. I got an email from Dr. M giving me the OK to start back SLOWLY and carefully. I did a few walk/run workouts on the treadmill, and also participated in the International 5k Friendship Run for the Two Oceans Marathon in downtown Cape Town. I know this was NOT the best decision for my leg, running for 30 minutes after not doing anything for 5 weeks, but it was a WONDERFUL experience. I paid for it dearly the next day, my legs felt like I had run a half marathon, not just a 5k, but I am so happy I did it. I even got to carry the American Flag for the run! The day of Two Oceans itself was an amazing experience. I had considered avoiding the whole scene, going for a long bike ride or to the beach, because I was afraid I would get really emotional and sad, but I am so glad I went. The hotel was about a 2km walk from the finish, and I was able to catch my coworker and her friend in their last 1k (a nasty uphill) of the half marathon, then headed to the finish festival to watch the end of the Two Ocean Marathon (which is actaully an ULTRA marathon at 56k). The race really treats international participants well and there was an international hospitality tent right at the end of the finish chute, and I could have reached out and touched the winners if I wanted. It was SUCH a cool experience. Pics to follow, I have some good ones.
I eased back into it for the rest of the vacation, slowly upping the minutes and intensity, but really wanted to wait to run until I got back and saw the doc.
Saw the doc on Monday, got the OK to run 2-3 miles a few times a week, but I cannot start upping milage until I have put in a good month of solid strength training. That means 3-4 times a week for 45 minutes, focusing on lower body and core strength. Although I am NOT a fan of strength training (I think it was the 3 times a week of weights at 6am in college for swimming), I know this was something I neglected in the past few years and may have contributed to my injury. I am also motivated to do this b/c I think it will be the best way to get rid of the few pounds of PURE WINE that I put on in South Africa :)
So I am just trying to adjust back to 'real' life. I had an amazing trip, I was working really long, hard, taxing hours, but I also I played hard and got two extra months of summer for this year, so being back in the office fro 8 hours a day is going to take some getting used to. As is the rainy, 40 degree weather in NYC.
As for the running, I have a great 2/3 mile run route right outside my apartment down the Hudson, but have not been wearing my watch as to not care AT ALL about pace right now. I am going to stick to this route, as it is flat and easy, until I start upping miles.
So far this week for working out:
Sunday- 2 miles AM, 30 minutes swim PM
Monday- 2 miles
Tuesday- off
Wednesday- 2 miles AM, 45 minutes strength PM
Thursday- SPIN
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