dreadmill run and an asskicker in the pool

this morning's dreadmill run was not bad. I was a bit sore in the hamstring's from last night's spin class, but otherwise fine. I borrowed my friend's Garmin footpod to test once and for all the speed of the treadmill. I was right! The treadmill is displaying slower speeds than what it is actually doing, by about 20-30 seconds! I KNEW I was going faster than what it showed.

I feel better now. I averaged a 9:32 min/mile pace to keep things easy-ish.

Then tonight I just about drowned myself in the pool. 2100 yards in one hour, including about almost half of those yards being drills. I knew I was swimming somewhat correctly tonight because for the first time in my life my lat muscles are sore and I can feel em. Finally!

spin class

Higher repetition sets tonight at the spin class. I (tried) to keep my cadence at a minimum of 90 rpm, even with harder gear changes.

It was tought tonight, but manageable.

my funny race pic

This is from this past weekend's 5 mile race. My facial expression is like "get this over with!"

...while the woman behind me is like "OH HAI!"

just a swim

an easy day.....early swim. Did 1050 yards in 30 mins with drills mixed in. I swam in the morning to get it over with and to clear up the rest of the day.

I was going to attempt yoga @ work today for the first time, but my meeting @ 12 ran over.....i didnt want to show up late on the first day. I think I will try again for next Monday.

I will have 36 hours of rest between this morning's swim and tomorrow night's spin class. I have a feeling tomorrow night is gonna be a tough one!

post race, on the trainer

I feel fine post race. I guess I could have gone harder yesterday? Man I am so mad at myself for just thinking that my watch was going to automagically pick up my HRM. I really wanted that HR data.

This morning I hopped on the trainer for 60 mins, and no longer than that. BORING!

video out into your TV, then I use my noise Fortunately I have "The Office," Season 5 from iTunes. I bought a cord that will take your iPodcanceling headphones and I can't hear the trainer and I can hear and see my show perfectly. That was a necessay expense because I am going to be spending a lot of quality time on that thing. Still definately easier to pass time on that than the dreadmill.

I had to mix it up @ one point cuz it was getting really monotonous. The good news is is that at the point I had been increasing speed, cadence, and power gradually, so I was getting looser.

Here is the graph:

COLD, but very successful race

I completed my first race of the season, a 5 miler around central park. It was VERY cold, about 24 degrees at the start and even colder before then. I was on the 5:41 train down to 86th street to pick up my race # and timing chip. It was so freaking cold! Although it could have been colder...

When I started my warmup, it was just that, it warmed me up and unfroze my frozen hands. I was in the 4th corral, so when the horn went off, we didn't move. It was ok though. We just walked slowly until we got to the start and we were off! I think I picked a slower corral than I should have, as I was trying to get around everyone. I am gonna move up one corral for the next race.

It could have been a good thing though to be in a slower corral as that kept me from going too hard too soon. My warmup loosened me up, but I wasn't @ 100% yet.

Between miles 2 and 3 I started stripping off clothing because I was fully warmed and overheating. By mile 3 I was at 100% and ready to really go. I picked up my pace a bit and went into auto drive until the end.

I finished in 42:51 over 5 miles, so an 8:32 min/mile pace average. I will take that! Considering a year ago I was just starting the couch to 5K on the dreadmill. I think I will call that some good progress over the course of a year! Not running at all, to belting out 5 miles and not even blinking.

Here is my pace graph:

short indoor ride

30 mins on the trainer this morning @ a recovery heart rate. I did just that. Ended up with 7.31 miles.

Tomorrow AM I race Central Park. Its gonna be fun and the first time I run Central Park.

I am actually going to warm up for this race, cuz its gonna be stupid cold and the only way to stay warm is to keep moving.