in the pool today with a 45 minute swim. No stops but for one 15 second pause midway during which I contemplated flip turns.
Speaking of flip turns; still messy but I am incorporating them during several lengths mid-swim. Did manage a couple of nice ones which felt positively brilliant. Think I might be figuring them out. 'Not rushing it' seems to be the key right now.
I am averaging 2 minutes for a 100 split. So, if my math is right, I just swam for 2.25km baby.
Oh, and that small, subtle twinging in my right shoulder on the pull isn't scaring anyone.
late aft update: during & immediately post swim I felt great. Could easily have done more and was sorry to leave the water. However, some 4 hours later now and I am exhausted. Arms almost too tired to lift. Would be interested to find out some measure (calories or other) of energy such a session takes.
Wednesday 29 April 2009
Tuesday 28 April 2009
good swim
good 35 min swim.
very slow warm-up, focused on glide, relaxed stroke. Finding this so important. Removed the "panic breathing urge" in about 50 meters.
Workout included 6 to 8 lengths with paddles as well as flipturn practice.
Concluded with 10 minutes of nonstop swimming including flipturns (not pretty ones) at the 50 splits. Felt like I could have gone forever and am looking forward to doing a long swim as soon as I can fit it in (i.e. approx 50/60 min nonstop).
very slow warm-up, focused on glide, relaxed stroke. Finding this so important. Removed the "panic breathing urge" in about 50 meters.
Workout included 6 to 8 lengths with paddles as well as flipturn practice.
Concluded with 10 minutes of nonstop swimming including flipturns (not pretty ones) at the 50 splits. Felt like I could have gone forever and am looking forward to doing a long swim as soon as I can fit it in (i.e. approx 50/60 min nonstop).
Monday 27 April 2009
That was ugly
First time in the pool -- ever -- to train for something.
And it wasn't pretty.
I managed 14 lengths of the pool, a 25m jobby. If I were being an optimistic headline writer, that would be: "First-time Brower cruises 20% of distance in just 15 minutes".
Ahem.
In reality, I managed just two lengths without stopping (twice I managed this). Every other length involved a scramble to the finish and a break to get my breath back.
Symptoms of my problems?
Gulping air so that I was burping the whole way. Not just little foodie-burps, but belches of the kind you manage when you're deliberately hoovering up air to blow a big one to impress your kids, or wife.
Feeling like I had no air, repeatedly, after forgetting to breath.
Taking on inordinate amounts of water through the nose.
Occasionally feeling -- no doubt looking -- like I was swimming vertically. I use "swimming" advisedly. Try thrashing to pull my body through the water to the end.
Incredibly high heart rate -- while old timers next to me were just gliding through the water as if they were sipping a glass of ale.
Immediate fatigue of the kind you get when you've been doing wind sprints.
Total exhaustion at the end of it all.
To paraphrase the dude, obviously I'm not a swimmer.
Indeed, I clearly have some epic technique issues to sort out before I manage five times the distance of this evening -- without stopping. In choppy water. Next to hundreds of other people swimming.
Resolution: many many more visits to the pool. And lessons.
(One good aspect: until my technique improves, these sessions will in reality be weight lifting sessions. It certainly feels like I've been doing weights on my arms. And I know swimming isn't supposed to feel like that. At least not 300m of swimming.)
And it wasn't pretty.
I managed 14 lengths of the pool, a 25m jobby. If I were being an optimistic headline writer, that would be: "First-time Brower cruises 20% of distance in just 15 minutes".
Ahem.
In reality, I managed just two lengths without stopping (twice I managed this). Every other length involved a scramble to the finish and a break to get my breath back.
Symptoms of my problems?
Gulping air so that I was burping the whole way. Not just little foodie-burps, but belches of the kind you manage when you're deliberately hoovering up air to blow a big one to impress your kids, or wife.
Feeling like I had no air, repeatedly, after forgetting to breath.
Taking on inordinate amounts of water through the nose.
Occasionally feeling -- no doubt looking -- like I was swimming vertically. I use "swimming" advisedly. Try thrashing to pull my body through the water to the end.
Incredibly high heart rate -- while old timers next to me were just gliding through the water as if they were sipping a glass of ale.
Immediate fatigue of the kind you get when you've been doing wind sprints.
Total exhaustion at the end of it all.
To paraphrase the dude, obviously I'm not a swimmer.
Indeed, I clearly have some epic technique issues to sort out before I manage five times the distance of this evening -- without stopping. In choppy water. Next to hundreds of other people swimming.
Resolution: many many more visits to the pool. And lessons.
(One good aspect: until my technique improves, these sessions will in reality be weight lifting sessions. It certainly feels like I've been doing weights on my arms. And I know swimming isn't supposed to feel like that. At least not 300m of swimming.)
Sunday 26 April 2009
Sunday morning worship
Ethan: 1.3k, ~9:30min
Dad: 5k, 33min, avg 6:32k/m
Robins singing lustily everywhere.
Green grass pushing up through remnant snow.
Dad: 5k, 33min, avg 6:32k/m
Robins singing lustily everywhere.
Green grass pushing up through remnant snow.
Friday 24 April 2009
Warm Up!
Great 40 minute midday swim (inclusive of 10 minute work on flip turns; still brutal but coming along).
What a difference a warm up makes---to running and to swimming. (no food in the gut helps too:) Jogged/fast walked to gymn, just enough to get my heart rate up. Then started intentionally slow & stretching/reaching out in the water. Was into a fine zen swim by the first 100 split. Concentrated on the "glide", not sure if I'm getting it completely but it feels better.
What a difference a warm up makes---to running and to swimming. (no food in the gut helps too:) Jogged/fast walked to gymn, just enough to get my heart rate up. Then started intentionally slow & stretching/reaching out in the water. Was into a fine zen swim by the first 100 split. Concentrated on the "glide", not sure if I'm getting it completely but it feels better.
Thursday 23 April 2009
Ethan
He recorded his first 1.3k with me tonight.
What a treat. Big father/son moment.
There is a fringe benefit to having Ethan run with me. My first km is nice and relaxed. With a proper warm-up being accomplished, I had a great several kms after we split ways.
Right knee was throbbing at 3.5k. Ran through it (was that wise?) and found the pain only lasted 0.5k. The physio god (Dr. Tim Lee) is aware of the knee and has me on some proper strengthening exercises, not to mention the needle tune-ups he's been performing weekly on my quads, hams, backstraps and buttox.
5km run, 32:42min, avg 6:32k/m, max 5:06k/m
What a treat. Big father/son moment.
There is a fringe benefit to having Ethan run with me. My first km is nice and relaxed. With a proper warm-up being accomplished, I had a great several kms after we split ways.
Right knee was throbbing at 3.5k. Ran through it (was that wise?) and found the pain only lasted 0.5k. The physio god (Dr. Tim Lee) is aware of the knee and has me on some proper strengthening exercises, not to mention the needle tune-ups he's been performing weekly on my quads, hams, backstraps and buttox.
5km run, 32:42min, avg 6:32k/m, max 5:06k/m
Fishing: three firsts
Easy to forget that there's another event we're training for: our now annual (sort of) adventure in the South Ram canyon of death. (Incidentally, anyone who has landed here having googled South Ram fly fishing -- we won't even bother with the rods this time. Just going down to take samples to assess how bad the chemical spill really is, and whether the trout population can recover within a decade, as many hope.)
Yesterday I spend a glorious -- but frustrating -- day on the day-ticket stretch of Derbyshire's Wye. Conditions were incredibly difficult: bright sunshine, low water, and clear pools.
I caught five: three rainbows, one wild; and two wild browns. All on dry or emergers. Normally, I'd be happy with that. But I missed several strikes, put down lots of fish, and the two other guys I met had success nymphing while I had none, despite having one on for half the day. Lesson: I need to learn more about nymphing.
The three firsts:
1. First day of the season. Not a bad return and I shouldn't have expected anything truly spectacular. Five fish ain't bad.
2. I fished for a long time -- 10 casts, then a break, then back -- targetting a sporadically rising big trout next to a bank across some rapid water. It was good practice for my casting and I had several hits. Of the casts, probably only 20% were sufficient to entice the fish (the different speeds of water and distance made if very hard, and the fly had to land within a foot of the very grassy bank without snagging), and of those I'd say about 50% brought him up.
Here's the first. When I finally hooked him, I began to bring him in and -- pop! -- he spat it out. As I watched him turn and head back to the depths, I saw another fish, one I hadn't even seen yet, soar in the opposite direction and nail the fly fish 1 had just spat out.
All that guff about changing you fly as soon as you've caught a fish or had your fly rejecte? Bollocks, proven in one bizarre incident.
3. Best for last. In a lovely little grove of trees I sat for a long while reading and tying on new tippet and fly. There was a tiny riff coming into a deep dark pool, which after about six feet appeared absolutely still. I'd had a look from above and seen several big chaps down deep, but new on a bright day my chances would be zero. However, for a while I watched one 12-incher faced downstream snaffling tiny flies coming from a very very slow back eddy.
I crept out on a gravel bank on my stomach. He was 10 feet away. Then, after about six attempts, I dropped a tiny BWO into the back eddy. It was the gentlest take I've ever managed, and the first time I have ever truly stalked a fish and caught him through my own grace and guile as a fisherman. I'm not sure the fish new he'd even been caught. I've never landed and handled one with such little fuss. It was a moment of perfection.
Aside from the Dogpound, no Canadian river I've fished has required the arsenal of technical minutiae and ability that an English limestone stream requires. And the Wye makes the Dogpound look like child's play.
I certainly haven't mastered it all yet. But I'm learning new things and will return to Canada a much better fisherman.
***
Yesterday was also a reward for finishing my work for the month. So now my training hiatus -- imposed by deadlines -- is also over.
Yesterday I spend a glorious -- but frustrating -- day on the day-ticket stretch of Derbyshire's Wye. Conditions were incredibly difficult: bright sunshine, low water, and clear pools.
I caught five: three rainbows, one wild; and two wild browns. All on dry or emergers. Normally, I'd be happy with that. But I missed several strikes, put down lots of fish, and the two other guys I met had success nymphing while I had none, despite having one on for half the day. Lesson: I need to learn more about nymphing.
The three firsts:
1. First day of the season. Not a bad return and I shouldn't have expected anything truly spectacular. Five fish ain't bad.
2. I fished for a long time -- 10 casts, then a break, then back -- targetting a sporadically rising big trout next to a bank across some rapid water. It was good practice for my casting and I had several hits. Of the casts, probably only 20% were sufficient to entice the fish (the different speeds of water and distance made if very hard, and the fly had to land within a foot of the very grassy bank without snagging), and of those I'd say about 50% brought him up.
Here's the first. When I finally hooked him, I began to bring him in and -- pop! -- he spat it out. As I watched him turn and head back to the depths, I saw another fish, one I hadn't even seen yet, soar in the opposite direction and nail the fly fish 1 had just spat out.
All that guff about changing you fly as soon as you've caught a fish or had your fly rejecte? Bollocks, proven in one bizarre incident.
3. Best for last. In a lovely little grove of trees I sat for a long while reading and tying on new tippet and fly. There was a tiny riff coming into a deep dark pool, which after about six feet appeared absolutely still. I'd had a look from above and seen several big chaps down deep, but new on a bright day my chances would be zero. However, for a while I watched one 12-incher faced downstream snaffling tiny flies coming from a very very slow back eddy.
I crept out on a gravel bank on my stomach. He was 10 feet away. Then, after about six attempts, I dropped a tiny BWO into the back eddy. It was the gentlest take I've ever managed, and the first time I have ever truly stalked a fish and caught him through my own grace and guile as a fisherman. I'm not sure the fish new he'd even been caught. I've never landed and handled one with such little fuss. It was a moment of perfection.
Aside from the Dogpound, no Canadian river I've fished has required the arsenal of technical minutiae and ability that an English limestone stream requires. And the Wye makes the Dogpound look like child's play.
I certainly haven't mastered it all yet. But I'm learning new things and will return to Canada a much better fisherman.
***
Yesterday was also a reward for finishing my work for the month. So now my training hiatus -- imposed by deadlines -- is also over.
Wednesday 22 April 2009
Don't Eat Before You Swim
I was so tired. Had to rest/catch breath between 100 and even 50 splits. Then a small, otherwise inconsequential, cramp. What's this? says I. And then I remembered the creamed chicken and rice an hour prior that I thought would energize me for this afternoon's swim. Quite the opposite. Swim hungry.
Practised steps 1 and 2 with the foam bars. It certainly revealed my error in using arms in a flip-turn. Having some trouble rotating without my arms. Need more practice.
Practised steps 1 and 2 with the foam bars. It certainly revealed my error in using arms in a flip-turn. Having some trouble rotating without my arms. Need more practice.
Tuesday 21 April 2009
Spring Evening Jog
5km run, 31:11, 6:14m/k
Pretty cool to be running along familiar paths in the early evening springtime, analyzing one's swim stroke in the mind's eye.
Pretty cool to be running along familiar paths in the early evening springtime, analyzing one's swim stroke in the mind's eye.
Monday 20 April 2009
Flip turns
40 minute swim.
Tried the flip-turns. They weren't pretty, but I managed a few.
I can see why the swimmers at the Y don't typically do them. One needs to hold his breath---and when oxygen is of utmost importance, second only to maintaining a steady and rhythmic nature in getting said oxygen, this presents a share of difficulty. I plan to get better at it.
I'm tired. very tired.
Tried the flip-turns. They weren't pretty, but I managed a few.
I can see why the swimmers at the Y don't typically do them. One needs to hold his breath---and when oxygen is of utmost importance, second only to maintaining a steady and rhythmic nature in getting said oxygen, this presents a share of difficulty. I plan to get better at it.
I'm tired. very tired.
Sunday 19 April 2009
wind
39:29 minutes (13.3k) of moderately strong headwind coming off the mountains.
avg speed 20.2kh.
The granny gear saved my ass on two hills that last week, in splendid weather, were no problem.
The max 41.6kh was kinda fun though. It woulda been faster but for the side-road gravel.
avg speed 20.2kh.
The granny gear saved my ass on two hills that last week, in splendid weather, were no problem.
The max 41.6kh was kinda fun though. It woulda been faster but for the side-road gravel.
Saturday 18 April 2009
Raced a Train
and lost . . . but just barely!
19km bike (50min) checking out nosehill creek pathway along the railline into downtown. Some wind on return 10k. How will I ever run that path again now that I can knock off kms at 20 to 30 km/h?
Am starting to get used to the clip-ins and to switching gears. My ass isn't getting used to it though and climbing off that little torture rack after a mere 20k is an experience.
Need to get some gloves. And a cycling shirt.
19km bike (50min) checking out nosehill creek pathway along the railline into downtown. Some wind on return 10k. How will I ever run that path again now that I can knock off kms at 20 to 30 km/h?
Am starting to get used to the clip-ins and to switching gears. My ass isn't getting used to it though and climbing off that little torture rack after a mere 20k is an experience.
Need to get some gloves. And a cycling shirt.
Swim honeymoon over
Friday noon: 35 minute swim. No stopping now. Just slow and steady.
But I'm not bragging anymore. I've read some swim training programs and they all seem to suggest my 1000m triumphs are more of a warm-up than significant feat. Plus, I had the privilege yesterday of being stuck in the middle of a pack of presumed tri-elite athletes. Good thing I read up on my swim lane etiquette/protocols. Conclusion: I can swim with these bad boys. Conclusion no.2: It is obvious that I am a very slow swimmer and that the honeymoon is over.
You know how in the first 2k of a run, the heart rate spikes, breathing is heavy and the urge to stop and walk is very high? At least, that's what I experience and I am forever reminding myself to start slow. Well, I'm finding the same with swimming. Only the erratic breathing and want of a break is replaced by my lungs screaming for air and the panic of drowning. It takes about 5 minutes to relax into a rhythm and for the urge to rest to subside. Head games!
Lastly, I've read up on those wonderful, fluid flip-turns that olympic swimmers execute so flawlessly. I'm gonna try it.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1388
But I'm not bragging anymore. I've read some swim training programs and they all seem to suggest my 1000m triumphs are more of a warm-up than significant feat. Plus, I had the privilege yesterday of being stuck in the middle of a pack of presumed tri-elite athletes. Good thing I read up on my swim lane etiquette/protocols. Conclusion: I can swim with these bad boys. Conclusion no.2: It is obvious that I am a very slow swimmer and that the honeymoon is over.
You know how in the first 2k of a run, the heart rate spikes, breathing is heavy and the urge to stop and walk is very high? At least, that's what I experience and I am forever reminding myself to start slow. Well, I'm finding the same with swimming. Only the erratic breathing and want of a break is replaced by my lungs screaming for air and the panic of drowning. It takes about 5 minutes to relax into a rhythm and for the urge to rest to subside. Head games!
Lastly, I've read up on those wonderful, fluid flip-turns that olympic swimmers execute so flawlessly. I'm gonna try it.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1388
Thursday 16 April 2009
I'm Back!
Hard to imagine it has been close to two years since spending time on the pathways up & down the Bow north and south of downtown. Today's 5k -- through princess park & along memorial on north side of river -- was brilliant. It was brilliant! I'm back, baby!
5k, 29.27min, 5:53k/m avg, extremely flat/no wind to speak of/perfect sunny 7C
left knee great, right knee alright. New runners picked up yesterday feel good, light, and have fantastic support (I really pushed the limits of the original marathon pair).
5k, 29.27min, 5:53k/m avg, extremely flat/no wind to speak of/perfect sunny 7C
left knee great, right knee alright. New runners picked up yesterday feel good, light, and have fantastic support (I really pushed the limits of the original marathon pair).
Tuesday 14 April 2009
Swimming Milestone
1000 meters, 35 minutes, no rests.
And I felt I could have gone more so long as I kept to the relaxed, smooth rhythm I had going. Whenever I pushed it for 25 or 50 meters (which felt brilliant, btw) I would sail through the water but my heart rate (and need for air) would climb. The smooth, steady rhythm, on the other hand, wouldn't even leave me panting after the lengths.
I have come to enjoy these sessions so much, but I know what I have to do for the next month and a half: switch my training program emphasis from swimming to running. I have the 10k on May31. So tomorrow night I take my xmas money and buy a new pair of runners and get after it.
And I felt I could have gone more so long as I kept to the relaxed, smooth rhythm I had going. Whenever I pushed it for 25 or 50 meters (which felt brilliant, btw) I would sail through the water but my heart rate (and need for air) would climb. The smooth, steady rhythm, on the other hand, wouldn't even leave me panting after the lengths.
I have come to enjoy these sessions so much, but I know what I have to do for the next month and a half: switch my training program emphasis from swimming to running. I have the 10k on May31. So tomorrow night I take my xmas money and buy a new pair of runners and get after it.
After a day of rest on sunday, Monday afternoon's 750 meters in the pool, all front crawl over a relaxed 30 minutes, ended not because I was tired but because of a family dinner obligation. I wanted more (swimming, that is) and left the water reluctantly. Result: I am anxious to hit the water again today.
Monday 13 April 2009
Brutal
Down with a thump. After yesterday's heroics on the bike, just running a mere 3.8km this morning felt awful. Slow, sluggish, heavy, breathless. Etc. But training is all about getting those runs out of the way. Done.
Now just the visit of two Russians to navigate today, and feel somewhat capable for a pool visit and run tomorrow.
(BTW, the response to doing big exertions one day and then then next to feel terrible is: you should have taken a rest day. This is true, but what I'm telling myself is that I need to get many consecutive days under my belt so that I get the beat in my head. That old training rhythm. My mistake in the last two endurance events was to interrupt my training too frequently.)
Distance: 3.8
Time: 24.03
Pace: 6.19
SRVI: 45
Now just the visit of two Russians to navigate today, and feel somewhat capable for a pool visit and run tomorrow.
(BTW, the response to doing big exertions one day and then then next to feel terrible is: you should have taken a rest day. This is true, but what I'm telling myself is that I need to get many consecutive days under my belt so that I get the beat in my head. That old training rhythm. My mistake in the last two endurance events was to interrupt my training too frequently.)
Distance: 3.8
Time: 24.03
Pace: 6.19
SRVI: 45
Sunday 12 April 2009
That felt good
Rode to my parents for Easter dinner. What a day -- about 15 degrees, no wind, sunny. Glorious.
I set the training partner on the garmin at the same pace I did the same ride about three weeks ago. And I CRUSHED it. Took just short of 7km off the peloton behind me over 35km. Ie, 20% faster. Sweet.
Course, aside from one long hill (the appropriately named "Long Hill", leaving Buxton), the rest was downhill, almost to sea level. But even on the flats and at 1% I was cruising often above 30kmh. Cycling in those conditions, when things are right, is unbeatable.
Distance: 35km
Time: 1.13mins
Average speed of 29.72.
HRM: 145
Max grade: 10%
Top speed: 56kmh
SRVI: 25
Stupid blogger won't led me upload the jpeg screenshot of the ascent file. Ho hum.
I set the training partner on the garmin at the same pace I did the same ride about three weeks ago. And I CRUSHED it. Took just short of 7km off the peloton behind me over 35km. Ie, 20% faster. Sweet.
Course, aside from one long hill (the appropriately named "Long Hill", leaving Buxton), the rest was downhill, almost to sea level. But even on the flats and at 1% I was cruising often above 30kmh. Cycling in those conditions, when things are right, is unbeatable.
Distance: 35km
Time: 1.13mins
Average speed of 29.72.
HRM: 145
Max grade: 10%
Top speed: 56kmh
SRVI: 25
Stupid blogger won't led me upload the jpeg screenshot of the ascent file. Ho hum.
Saturday 11 April 2009
Newbie
A mere 11kms, 26 minutes worth (avg speed 25kh, top speed 37.2kh), but it was my first highway experience on a roadbike (since my youth) and I was all decked out in my new duds (dam, but I look sexy in those bibs). I changed out of some reasonable clothes at the bottom of the hill from the cabin, hoping no trucks would come by carrying bands of angry red-neckers ready to flog some sense into a fancy boy. I drove/surveyed a stretch on 22x, swallowed back the intimidation from not a few other riders on the road -- including a small group of 8 -- pretended to ignore the beaches of grit on the shoulders, struggled with the clip-ins for an unbearable several seconds, and pushed off.
I'm ready for much more, but am glad I got this first little ride out of the way. And to be honest, it is probably best I stopped short of anything more ambitious. I yet have no spare (or knowledge what to do with one), no waterbottle, no gloves, no balance . . . and I consumed far too much whiskey and tobacco last night to make a good showing anyway.
I'm ready for much more, but am glad I got this first little ride out of the way. And to be honest, it is probably best I stopped short of anything more ambitious. I yet have no spare (or knowledge what to do with one), no waterbottle, no gloves, no balance . . . and I consumed far too much whiskey and tobacco last night to make a good showing anyway.
That was fun
Beautiful day, beautiful conditions: 37.4km on the bike, including over 600m of elevation gain. Four main hills.
Expected to feel rough on the slow burn last 7k back into Buxton, but felt surprisingly good (in spite of putting too much sickly watermelon mixture into my bottle -- teeth on edge or what!).
HRM too high on the hills, but that will come down. And the speed wasn't brilliant -- average over 22kmh, when I'd like it to be closer to 28km eventually.
But hey, another day down the road to regaining some fitness.
Cycling to Manchester tomorrow (35km or so). Next week is about running every day and getting into the pool to start the swimming.
Here's the record of the ride (Ken, hurry up and get yourself Ascent. The best $20 you'll spend).
Edit: actually, blogger won't let me upload it. So, instead, here's an inspirational video. This is what cycling up hills is all about. Take it away Johan Museeuw (and, year, I know he had "assistance" throughout his career).
Expected to feel rough on the slow burn last 7k back into Buxton, but felt surprisingly good (in spite of putting too much sickly watermelon mixture into my bottle -- teeth on edge or what!).
HRM too high on the hills, but that will come down. And the speed wasn't brilliant -- average over 22kmh, when I'd like it to be closer to 28km eventually.
But hey, another day down the road to regaining some fitness.
Cycling to Manchester tomorrow (35km or so). Next week is about running every day and getting into the pool to start the swimming.
Here's the record of the ride (Ken, hurry up and get yourself Ascent. The best $20 you'll spend).
Edit: actually, blogger won't let me upload it. So, instead, here's an inspirational video. This is what cycling up hills is all about. Take it away Johan Museeuw (and, year, I know he had "assistance" throughout his career).
Friday 10 April 2009
Kids
Attempting to navigate through an impossible suburban maze to my NW I passed several families coming out of their winter time dens. Two little boys on bicycles, wide-eyed and working hard at their springtime explorations, stared while I limped passed. I could sense them following me for a little while until they disappeared down a little stretch. As I came around the bend, they were there ahead of me staring in my direction; the maze not a problem for these two. I pulled out my ear bud to accept their undeserved praise, "You sure are a fast runner, mister!"
Not really. The garmin was kind to calculate this sweaty 26:50 minute 4.13k run @ 6:30m/k.
I'm going to better acquaint myself with this quadrant. It is a tad hillier than my usual haunt along nosehill creek and I need the work, especially since I don't plan to do any specific hill work for the tri.
Not really. The garmin was kind to calculate this sweaty 26:50 minute 4.13k run @ 6:30m/k.
I'm going to better acquaint myself with this quadrant. It is a tad hillier than my usual haunt along nosehill creek and I need the work, especially since I don't plan to do any specific hill work for the tri.
Another short one down
Recovery run. Never thought I'd need to recover from a 5km run, but woke with very sore quads this morning from yesterday's (relatively short) steep hills.
So 4km today. Flat, with a bit of wind.
4km
23.22
pace: 5.50
Anything sub 6mins at the moment is an achievement, even on that flat track.
So 4km today. Flat, with a bit of wind.
4km
23.22
pace: 5.50
Anything sub 6mins at the moment is an achievement, even on that flat track.
Thursday 9 April 2009
Well, well, well
Now things have changed. The Economist don't want me for now, so I'll take out my rage on the triathlon target. Training for the event, which Ken has convinced me (with little arm-bending), began this morning with a short run around a local lake in pristine conditions. Managed it, and its two sharp hills, without stopping, albeit at a crawl.
Distance: 4.84km
Time: 31.14
Pace: 6.27 mins per km
That's slow. But it is also means my first run was just over half the distance of the run on the day in August.
I have no idea about how to train for a triathlon, though swimming will obviously be the nightmare leg. Need to get into the pool. (Need to learn how to swim.)
However, I am also doing a half-marathon in September. So I think I'll do the running schedule for a half for that... and then add swimming and cycling on top.
COME ON!
Distance: 4.84km
Time: 31.14
Pace: 6.27 mins per km
That's slow. But it is also means my first run was just over half the distance of the run on the day in August.
I have no idea about how to train for a triathlon, though swimming will obviously be the nightmare leg. Need to get into the pool. (Need to learn how to swim.)
However, I am also doing a half-marathon in September. So I think I'll do the running schedule for a half for that... and then add swimming and cycling on top.
COME ON!
Wednesday 8 April 2009
Like an Otter
Pivoting off some disappointing news, I just torpedoed my body through 750 meters of water in 30 minutes.
I remember the first time I ventured into the 25m saltwater pool at the Y some weeks ago. There was an older, not-so-fit looking lady who kicked my ass. For the entire time I was there, she didn't stop once! Front-crawling it the whole time. I lost count of the lengths she did. It was an amazing display.
She was there today too. She still kicked my ass, but I felt myself keeping up to her to some degree. It felt good.
I remember the first time I ventured into the 25m saltwater pool at the Y some weeks ago. There was an older, not-so-fit looking lady who kicked my ass. For the entire time I was there, she didn't stop once! Front-crawling it the whole time. I lost count of the lengths she did. It was an amazing display.
She was there today too. She still kicked my ass, but I felt myself keeping up to her to some degree. It felt good.
Tuesday 7 April 2009
Sloth
Ken mentioned the mighty sloth.
Here I am. London or any other work-related travel is the biggest hit to my training ambitions. That's what happened last week; then, with kids to look after as Easter break set in....
Anyway, back to it today. Planning a longer ride deeper into Derbyshire. Part of it will take me along the beat I can fish, so I can have a look to see how the water is (now that the season is open again). Mapmyride.com reckons about 40km with about 400m of ascending. I think it will be a bit more elevation than that. But in any case, this is the next step up on a slowly-slowly build up of endurance.
I'm also going to get running again this week. I've never really run and rode in the same season. As Ken suggests, hard to motivate oneself on the running front when you're going at 10kmh along a stretch you could be caning at 35kmh on the bike.
However, I've got a plan. Call it the Solomon's Temple (is your body) route.
Overlooking Buxton is a folly called, yup, Solomon's Temple. It's about 100 metres higher than our house. It's about 3km away, so a round trip should yield that most pleasing of training-run distances, the sixkayer.
Above is a pic of Solomon's temple. And below is one of the view over Buxton.
I'd like to start running it once a day. But a better target is probably once or twice a week. We'll see.
Monday 6 April 2009
double up with the bike
I've got some work to do, but boy is it gonna be fun (and painful).
Took the bike out tonight for a 30 minute ride (~10km). A little nervous on the roads. Flushed a couple of partridge on the pathways.
How the hell am I supposed to run on those pathways now that I've got that rocket to go under my ass?
Took the bike out tonight for a 30 minute ride (~10km). A little nervous on the roads. Flushed a couple of partridge on the pathways.
How the hell am I supposed to run on those pathways now that I've got that rocket to go under my ass?
500m swim
Scared of the ice on Friday.
Whipped silly by the reno boss on Saturday
Just plain slothful on Sunday (icing back, actually)
But a return to the pool this aft
30 minutes:500metres.
(including 100 metres with the yellow -- big -- paddles)
Whipped silly by the reno boss on Saturday
Just plain slothful on Sunday (icing back, actually)
But a return to the pool this aft
30 minutes:500metres.
(including 100 metres with the yellow -- big -- paddles)
Thursday 2 April 2009
Apr2 kpf
When you sustain an injury while swimming, they either call you nancy-boy or . . . well, they just call you nancy-boy.
You'd think it wasn't possible, but at metre 75 I slammed my hand into the wall so hard it gashed open my swear finger and took half the nail off the other. After the lifeguard on duty provided a fourth bandage, the bleeding stopped sufficiently to allow a few hundred more meters.
My body is very tired, but my technique and stamina are progressing . . . except for the bike, that is. The last time I was on it I wiped out. At least I now have a new helmet which I hope to take for its maiden voyage tomorrow.
You'd think it wasn't possible, but at metre 75 I slammed my hand into the wall so hard it gashed open my swear finger and took half the nail off the other. After the lifeguard on duty provided a fourth bandage, the bleeding stopped sufficiently to allow a few hundred more meters.
My body is very tired, but my technique and stamina are progressing . . . except for the bike, that is. The last time I was on it I wiped out. At least I now have a new helmet which I hope to take for its maiden voyage tomorrow.
Wednesday 1 April 2009
Apr1 kpf - seconds
Nice little run just before supper. I wouldn't even mention it but for three notable points:
1) It was my first run in over a month since hurting my back and being urged by my amazing physio doctor to give my SI joint a rest for a while. And it felt fantastic, btw. Apparently the swim training has side effects.
2) After this afternoon's swim and arriving home after work to a wonderfully smelling seafood stew, it took a team of wild horses to drag me out the door.
3) Ethan has declared his intention to run the HSBC kids marathon on May 31 and tonight ran the first 1.3K with me! Yes indeed. He will start recording distances Apr 20, accumulate 41K by May 30, then run the remaining 1.2K on race day during which I will run the 10K.
hsbccalgarymarathon.com/Races/KidsMarathon
1) It was my first run in over a month since hurting my back and being urged by my amazing physio doctor to give my SI joint a rest for a while. And it felt fantastic, btw. Apparently the swim training has side effects.
2) After this afternoon's swim and arriving home after work to a wonderfully smelling seafood stew, it took a team of wild horses to drag me out the door.
3) Ethan has declared his intention to run the HSBC kids marathon on May 31 and tonight ran the first 1.3K with me! Yes indeed. He will start recording distances Apr 20, accumulate 41K by May 30, then run the remaining 1.2K on race day during which I will run the 10K.
hsbccalgarymarathon.com/Races/KidsMarathon
Apr1 kpf
30 minute lunch hour swim. Approx 600 metres (think I became delirious after the 1/2K mark) almost all of which front crawl.
Included 100m with the paddles which accounts for the difficulty I am now having raising food to my mouth.
Effort to relax in water is paying off. Breathing every third stroke now comfortable. Still need to rest after 50 metres but am no longer panicked after each run.
Tried to listen in some on private instruction being given two lanes down to an apparent tri-athlete. Hence, am starting to pay attention to head rolls on either side when taking air.
Included 100m with the paddles which accounts for the difficulty I am now having raising food to my mouth.
Effort to relax in water is paying off. Breathing every third stroke now comfortable. Still need to rest after 50 metres but am no longer panicked after each run.
Tried to listen in some on private instruction being given two lanes down to an apparent tri-athlete. Hence, am starting to pay attention to head rolls on either side when taking air.
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