Posts Tagged Pool

Entire Water and Heavier Weights

In my last post, I completely forgot to mention that my new heart rate monitor came on Monday!!!  It’s the Polar F6, and much improved from my old cheap one.  I managed to find one on ebay for half retail, so I got a good deal on it too!  I forgot to start it for my bonus workout on Monday night, so no idea what the stats were.  Tuesday ended up being an unplanned rest day, so I didn’t get to play with it then either!  I had planned to use it during my swim that afternoon, but of course, when I got to the pool it was closed.  They had heard thunder and it wouldn’t open for another hour.  That was too long for me to wait since I had dinner plans in DC with a friend.

Wednesday morning I got up early to do my swim then, and lucky me the pool was open and completely empty!  The lifeguard told me the entire water was just for me. 🙂  I only had time for 2000 meters of a swimplan.com workout.  It wasn’t a great workout, I was having a lot of trouble staying buoyant, which is quite unusual.  As a result, I could feel my legs dragging through the water and slowing me down.  I think it may have been the extra core work making my abs sore and not wanting to pull their fair share of the weight during the swim.  Here’s the stats from the HRM:

Duration: 48:35

Max heart rate: 174

Average heart rate: 153

Calories: 446

On Friday I’m planning to do a LTHR test to find out what my training zones are.  We’ll see how it goes!

After work was my weight workout with my mom.  We started with about 15 minutes light walking/jogging to warm-up a bit, then jumped right into week 3 of workout B in stage 1:

A. Deadlift – 2 sets of 12 @ 75lbs

B1. Dumbbell Shoulder Press – 1 set of 10 and 1 set of 8 @ 20 lbs Dumbbells

B2. Wide-Grip Lat Pulldown – 2 sets of 12 @ 70 lbs

C1. Lunge – 1 set of 15 (oops, I can’t count!) and 1 set of 12 @ 20 lbs Dumbbells

C2. Swiss-Ball Crunch – 2 sets of 10 @ 45 lbs plate

So, remember how I was having trouble with the 15 lbs dumbbells for the shoulder press here and here?  Well, today we decided to weigh them and make sure they actually were 15 lbs.  Guess what? They’re actually 20 pounds.  And at that light of a weight, that’s actually a pretty significant difference- 33% more than my heaviest lift previously!  So, now I don’t feel quite so terrible about being stuck at that weight.  At this point, I think I’ll just stay here or drop back to 17.5 but not all the way to 15lbs.  I’m going to see how my first set goes on my next B workout and decide then.  On my other dumbbell exercises the weight has been ok, so I’ll probably just stick with the 20lbs.

Weight training + warm-up stats:

Duration: 49:34

Max heart rate: 198

Average heart rate: 129

Calories: 331

Stay tuned, there will probably be a bonus post later tonight. Have a great day!

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Long, Hot Run

I’m a little behind in my blogging!  Here’s a quick recap- Thursday I took the day off completely.  I had some friends over for dinner, so I decided that it should be my rest day and that I would do a workout on Friday instead.  So, after work on Friday, I took a short bike ride then went to the pool for my short swim of the week.  I must say, my bike ride was not very effective.  The first leg out was decent, but the second leg back home was pretty worthless.  I think I was so preoccupied with getting back to go swimming that I just couldn’t focus on the ride or enjoy it.  Swimming was a bit better, Curtis came with me, but unfortunately we couldn’t get in the same lane.  I scoped out the lane situation and there were spaces in three lanes, one with a woman swimming who was very much a “flailer” and kept stopping to walk across the lane, and two with moderately decent men swimming.  Swimming with the flailer was out of the question for me.  I get really frustrated in the pool when I have to swim with someone who’s all over the place.  I should have more patience, because I know that you have to start somewhere, but it’s hard for me to focus on my workout when I’m always worrying about being run into.  I ended up in a lane with a guy who was a pretty decent swimmer, but let me tell you what- he did not want me swimming in his lane.  I tried to be courteous and waited on the side for a couple laps to make sure he saw me so he would move over and share the lane.  (Circle swimming isn’t really encouraged or desirable for most people at this pool).  Finally, I gave up trying to be nice and just got in and started swimming.  Thankfully, he moved over to one side at that point.  Circle swimming wouldn’t have been too bad though, we were about the same speed.  I did about 1700-1900 yards.  I don’t now what the exact amount was, but it was a subset of a swimplan.com workout.  My swim was marginally better than my mediocre bike ride.  Oh well, tomorrow’s my chance to make it up.  I’m thinking tomorrow’s going to be a brick with an hour and a half ride followed by a short 2-3 mile run.

I’m not sure how my legs are going to hold up tomorrow, though.  I ran 7.2 miles today and it was extremely hot and sunny.  I didn’t get out of bed this morning till 8:30, which is quite late for me, and didn’t get out for my run till 10.  Curtis and I ran the same course, although he finished significantly faster than I did.  I managed to run the whole thing without any stops or walks other than at stop lights.  Neither my legs nor my lungs ever seemed to get tired, but I do have some very sore feet now.  I readjusted the laces not too long ago, and think I tightened them a bit too much.  I need to loosen them up a bit before my brick tomorrow.  By the time I got back, all I wanted was a big glass of ice water and a smoothie.  Lucky for me Curtis had a big glass of ice water and was starting a smoothie when I got back! 🙂  He’s so good to me!  He told me when he got back he took his temperature out of curiosity because he had been so hot, and it was 100 F!  He immediately jumped in a cold shower in an attempt to cool off.  I wasn’t nearly as hot when I got back, but I definitely was dehydrated.  I should have brought some water with me.  Not smart on my part.  I’m considering getting a camelbak or water belt or something of the sort for my long runs.  I’m not sure what I’d like though- I’m afraid I would like having the camelbak on my back all the time, but I’m not sure.

What type of system do you use for hydration during long runs?

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Finally, a Swim!

This morning I got up early to get to the pool so I could get a swim in before work.  Finally!  The pool was open, and the lanes were nearly empty, so I managed to actually swim.  I only did 1400 meters, but after the foiled attempts in the past couple of weeks, I consider that progress!  I do need to find my good goggles though.  We took them to Fiji with us, and after that they never made it back into my gym bag, so now I have no idea where they are.  The others that I have fog up quite badly.  My work out was:

600 meters Freestyle warm-up

100 meters Freestyle with fins, 6 strokes with head up and 6 strokes with head down

100 meters streamline kick with fins

10×50 meters choice (Freestyle with 6-head up/6-head down, Butterfly drill, Backstroke, Breaststroke, Freestyle, Butterfly kick with fins, Breaststroke drill with fins, Backstroke kick with fins, Freestyle full stroke with fins)

50 meters Push & Glide

50 meters Freestyle easy

After work I headed over to Mom’s for some weight lifting.  We did workout B of stage 1 of NROL4W:

A. Deadlift – 2 sets of 15 @ 60 lbs

B1. Dumbbell Shoulder Press – 1st set of 8 reps @ 15lbs dumbbells and 7 reps @ 10lbs, 2nd set of 10 reps @15lbs

B2. Wide-Grip Lat Pulldown – 1 set of 15 @ 70 lbs and 1 set of 15 @ 60 lbs

C1. Lunge – 2 sets of 15 @ 15lbs dumbbells

C2. Swiss-Ball Crunch – 2 sets of 15 @ 25lbs and 35lbs

As you can see, I had a bit of trouble with choosing weights today.  I did better on Monday with selecting the correct weights.  The weird thing was that the DB shoulder press was really hard at 15lbs, but that’s what I usually lift!  I’m not sure what the deal is.  I’m still getting used to my mom’s weight set-up, but I was surprised at how hard the 15lbs were.  But when I backed down to 10lbs they were much much too light.  I think I need to be at 12.5, but that’s a difficult weight to make with these dumbbells.  They’ll be uneven.  So, I’m going to press through with the 15s till I can lift them comfortably.  Hopefully I’ll figure something out when I graduate to 17.5s!  The lat pulldown was more difficult without the bar to hold my legs down!  I had to decrease the weight on the second set to complete it.

I am thinking about joining a running club that’s local to my new house.  They do runs on the weekends, 5 miles on Saturday and 10 miles on Sunday.  It might be good to find some new people who run. I’ll keep you posted on what I decide.  I might do a “trial” run this weekend on Saturday, so stay tuned for an update.

Also on the books for Saturday is looking for a dog to adopt.  Wish me luck!

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Getting into the Groove

Wow!  I can’t believe I’ve been home for two weeks, and I haven’t written a decent blog post yet!  My poor blog, I’ve been neglecting you.  My training, however, is not suffering quite as much, and I’m finally starting to get back into the groove.  I’ve only got seven weeks before Nation’s, so I really need to pick it up.  I’ve put together a very basic training plan with the help of beginnertriathlete.com, which I’m going to post tonight on a new “training” page.  I kind of gave up on my “annual training plan” that I put together for the rest of the season.  After this last week and a half of starting up again, I’ve realized how much my fitness deteriorated over the three weeks I took off.  It’s amazing how fast you lose endurance and strength.  Granted, I hadn’t been terribly dedicated prior to the wedding and honeymoon, but I was definitely doing better than I am now.  I haven’t had a great lifting session yet, I feel like I’m lifting lighter and failing more quickly than I had previously.  My running and biking have also suffered.  I’m back to building a base with running, and am going to have to put a hold on working on speed till I get my endurance back into shape.  I’m hoping that I’m able to run a 10K without breaks again by the end of the first week of August.  Cycling isn’t doing quite so poorly.  I biked 31 miles on Sunday, and even though my legs were dead by the end, I think my bike fitness will come back more quickly than the running.

Now before I get into a recap of my training over the past two weeks, I wanted to share a couple of “teaser” photos of Fiji and the wedding.  This first picture is the view from our private deck of our bure in the Yasawa Islands of Fiji.

Fiji - Navutu

Here’s a great sunset picture that Curtis took while we were on Taveuni, the “garden island”.

Fiji-Nakia

I had a really hard time picking just one wedding photo, so…here are three.

K&C (98)

K&C (263) - Copy

K&C2 (198)

What a blur of a fabulous day!  It was wonderful, but I never ever want to do it again!  One wedding is enough for me, thank you very much! 🙂

Now, back to my not-so-regularly scheduled training recap.  After we got back, it took awhile to get over the jet lag and start to feel like we were in the right time zone, so the first weekend I didn’t do much.  I think just a half-hour run on Sunday, if that.  Monday was back to work, and it was all topsy turvy.  While I was gone, my company (a very small company of 9 employees) was acquired by a very large company (40,000+ employees).  So, when I got back to work we had all kinds of orientation things to do.  Needless to say, I didn’t get to do any workout that day.  Tuesday, though, I went to weight training and lifted.  I felt so weak!  And I was very sore the next day, much more sore than I remember being in the recent past.  As a result, I decided not to do anything on Wednesday.  Thursday, I had training again, and ran for about 20 minutes on the treadmill, then came home and ran for another 25 minutes with Curtis, followed by a 10 minute walk.

On Friday, I took a short hour long bike ride and felt like I was going nowhere!  I only managed to do about 10 miles in that 60 minutes.  I accidentally cleared my cycling computer before I got a chance to check my stats.  The way my computer is mounted on the stem, sometimes I grab it when I’m walking with my bike and don’t realize that I’m holding down the computer at the same time.  Oops!  Luckily, I was much more careful on Sunday (day off on Saturday) after my 31 mile ride.  Curtis and I went on a new part of the trail that I rode on at my old house, and it was wonderful!  There were very few road crossings and a lot more trees and countryside to enjoy.  The weather was perfect and it was an altogether fabulous ride.  We were both pretty tired by the end of it, but very pleased with the distance.  The only glitch in the day was that Curtis’s tire developed a leak at the end of the first half of the ride, so we stopped at 15.5 miles for him to put air in it.  There was a huge blackberry bush there, but the berries weren’t quite ripe yet.  I’m hoping they’ll make for a nice mid-ride snack this weekend or next weekend. 🙂  We had to stop one more time on the way home to put air in the tire, and by the end of the ride it was quite flat.  My ride was fabulous though, I had no bicycle problems at all.  Stats: 31.07 miles, 14.6 mph average, 26.9 mph max, 2 hours 7 minutes total ride time.

Monday was back to weight training as usual, I’m still not doing as well as I had been, but it was better.  My abs have been killing me since, though!  I also did a short 20 minute run on the treadmill.  Tuesday was an unintentional day off.  I was planning to swim with Curtis after work, but the pool was closed!  I didn’t have any other workout clothes with me to do anything at the gym, so we ended up going out to eat and relaxing for the evening instead.  More weight training on Wednesday, preceded by a 45 minute run on the treadmill.  I tried to do some faster intervals, but my heartrate is climbing really fast, so I did a lot more jogging than speed work.  I’m hoping my run fitness builds back pretty quickly, otherwise I’m going to be walking a lot at Nations. 😦

I planned another swim today, but unfortunately, my plans were foiled again.  After 450m into my warm-up, the lifeguards kicked us out because of the rain.  I love swimming in the rain, but they have to close the pool if they can’t see the bottom.  Major bummer.  I considered waiting it out to see if the rain would stop, but after about 5 minutes gave up, showered, and went home.  As I was leaving, I was worried that the sun was going to be out and I had just given up a workout for nothing, but then I heard thunder and was glad I hadn’t wasted the time sitting by the pool.

Tomorrow is my scheduled off day, and I’m going to use it even though I didn’t get in all my workouts this week.  I have two bachelorette parties to attend this weekend and the first one is tomorrow evening so I doubt I’d even have time for anything.  Next workout will be Saturday- I have a long run planned, we’ll see how it goes!

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Bonus Post!

To make up for my lack of blogging lately, you get a bonus post tonight!  Mostly because I had a super-fabulous workout today, and I just had to share.  It felt so good to have a productive workout.  I actually spent 2 and a half hours at the gym tonight, can you believe it???  I can’t either.

I started off with my usual weight training.  Here’s a brief summary of the workout (I might have missed something, so don’t hold me to it!):

Russian Twists with 12lbs medicine ball

V-ups with 12lbs medicine ball

Can-opener sit-ups

Push-ups with one hand on the medicine ball

Push-ups

Bench lunges with 2 dumbbells @ 15lbs each

Chest press @ 2o lbs for each arm

Assisted pull-ups @ ~85lbs

Bicep Curls with rope on cable machine @ 50lbs

Downward row? @ 95lbs

Jump Squats (BW)

Squats + 25lbs plate

Bench dips

Rotator cuff with bands

Push-press with bands

Wall-sit

Squat + shrug @ 17.5 lbs dumbbells

I think that was everything.  The jump squats always get my heart rate up really high, so I always have a really hard time on the next set.  I really want to get to the point where I can do an unassisted pull-up.  I think I probably could have done more than 85lbs today, but my arms were pretty tired by the end of the second set.  I don’t think I’ve ever been able to do them, I can remember watching the few girls in elementary school who could, but I was definitely not one of them.

After weight lifting, I went swimming.  Can I just repeat that I LOVE swimming outside!  There’s just something about it that makes the entire experience so much better.  I did the swimplan.com workout that I posted earlier today.  3800 m in 1:25 minutes.  Not too shabby considering I had just finished 45 minutes of weight lifting.  My arms felt like jelly on the first 600 m, so I took it really slow.  After that, I was in a rhythm and felt pretty good for the rest of the workout.  Although, I did learn one thing- I cannot do the Zipper drill.  I don’t know why, but it was not pretty.  I felt like a floundering fish.

It was probably a good experience though, because it reminded me of the most important water skill any swimmer must have, the ability to relax and NOT panic.  I’m not going to talk about this now, but lookout for more of my thoughts on the subject in a Thoughtful Thursday post soon.

I’m sleepy from all that exercising today, my body doesn’t know what hit it!  Haha.  So, I’m off to bed to rest up and recover!  Have a great night!

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Recap

I have been a terrible blogger lately!  I’m afraid I’m not going to get much better and just fall off the wagon completely!  Don’t worry though, despite my absence in the blogosphere, I have been getting better about training regularly again.  Starting Wednesday last week, I’ve actually done something 4/5 days, which is not bad coming off of at least a week of nothing!

On Thursday, the weather was crappy- very cloudy and drizzly, but I decided to go swimming anyways.  My gym’s pool converts from indoor to outdoor every summer.  They have a giant bubble that covers it in the winter months, but during the summer it is open.  I forgot how much I LOVE swimming in an outdoor pool versus indoor.  I think it has to do with the air quality.  There isn’t the chemical saturation you get in an indoor pool, which makes it feel less dense and thick.  It wasn’t actually raining when I got in the pool, and I was really excited about the swimplan.com workout I had generated.  Unfortunately, I only got to swim about 1000 meters of it before the lifeguard heard thunder and shutdown the pool.  They’re required to close for 30 minutes, and I could have waited, but felt there was no point.  As a former lifeguard, I knew that there is almost always going to be more thunder that pushes that 30 minutes back even farther.  I didn’t have any regular clothes to run or bike or anything else, so I just went home instead of sitting around and waiting in my bathing suit.  Of course, it never actually stormed, which was a huge bummer.  I probably should have stayed, but you know what they say about hindsight!

Anyways my planned workout was this:

Warm-up:

600 m Freestyle Swim, RI 0:60

Build-up (repeat 2 times):

1 x 100 m Single Arm (arm out in front- 6xleft, 6xright, 6xfull), RI 0:15

6 x 50 m Freestyle DPS, RI 0:10

1 x 100 m Zipper, RI 0:15

Core

2 x 400 m Freestyle Pull with pull buoy, RI 0:60

12 x 100 m Freestyle Swim with fins, RI 0:15

Cool-Down

1 x 50 m Freestyle Push & Glide, RI 0:10

1 x 50 m Freestyle Easy, RI 0:10

Total Distance: 3800 m

I only got through the Freestyle DPS drill for the first repeat of the build-up.  I felt AWESOME in the water though.  I’m thinking I may do this workout tonight- it’s a beautiful day and hopefully there won’t be any storms!

Friday was a blah day for me, so I opted out of working out.  Saturday was pretty busy all day long with wedding stuff, so I just managed a short run/walk on Saturday evening.  I got the most terrible side stitch after the first quarter mile.  I tried to run through it, but after half a mile, I had to stop at to wait to cross a street.  After that, it was even worse, and I was actually having trouble just walking with it, and running was miserable.  I ended up doing about 2.5 miles, mostly walking.  I think maybe I was dehydrated?  I don’t usually get side stitches when I run, and they’ve never been so bad that I felt like I could not go on running.  I decided to try the running thing again on Sunday.  I am so glad I did!  It was a complete 180 from the previous run.  I felt great, ran a full 3 miles and walked .5 miles to cool down.  I also had my roommate’s dog, who was awesome.  She is pretty good at pacing, but doesn’t have the stamina for longer runs (6 miles seems to be at or close to her max), so this distance was perfect.

I’m challenging myself to post every day for the next two weeks, if I write it here, then I have to do it!  After that, I’ll be gone for my wedding and honeymoon for three weeks, so I won’t be able to update during that time.  I’m going to try and actually do “Thoughtful Thursday” posts for the next five weeks ahead of time, so hopefully I’ll at least have those.  When I get back, I’ll only have 8 weeks till Nation’s Tri!

Hope you all had great weekends!

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Three’s a crowd

It took me forever to get to the pool today after work.  Since I can’t go to my normal pool right now, and the other one is about 25-30 minutes away without traffic, I didn’t get to the pool deck till about 6:10PM.  And to my great surprise it was PACKED.  The pool has six lanes, four of which were open for lap swimming and two that are left open for recreational swimming.  In three out of the four lap swimming lanes there were three people sharing!  I don’t think I’ve ever seen either pool that busy before.  Also, someone was giving swimming lessons in one of the lap lanes while sharing it at the same time.  It was a zoo.

I typically avoid circle swimming because it’s hard to find people to swim at the same pace.  It’s usually easier to just share two to a lane and swim back and forth on the two sides.  I thought I got lucky when one of the swimmers motioned to me that he was done and I could have his place sharing with just one other person!  Then another guy appeared out of no where and jumped in where I was going to swim.  He swam over and said that he had been waiting for 30 minutes for a lane, which is fine, even though he hadn’t even been on the pool deck when I got there.  I told him I was in no rush, and he could go ahead.  After swimming two lengths, he must have felt guilty because he got out and told me to just take it and he would go run or something.  As it turns out, we both got to swim, because someone else finished at that moment giving both of us a lane.  Drama! Drama! Drama!

When I finally started my workout, I was surprised by how good I felt.  I did 3000 yards total, including my warm-up and cool-down.  It wasn’t the most exciting workout ever, but it kept me going, which was the goal.  For those interested, here it is:

Warm-up: 2 x (200 yards freestyle swim, 200 yards pull with pull buoy)

Main Set: 500 yards freestyle swim

200 yards pull with pull buoy

3 x 100 yards freestyle swim at T-pace

200 yards IM

Cool-down: 2 x (200 yards pull with pull buoy, 200 yards freestyle swim)

100 yards pull with pull buoy

100 yards freestyle swim

I got some wicked foot cramps in the second half of the workout, which was very out of the ordinary for me.  I used to get them all the time, but haven’t since I started training back in January.  Hopefully this was a one time thing.

I’m really glad that I didn’t not have to run today, I was right that I was going to be sore from all those lunges.  It’s not quite unbearable, but an extra day of rest before a running workout can’t hurt!  Tomorrow’s supposed to be sunny and 70°F, a beautiful day for an outdoor run!

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