Got back into the pool for the first time since Westchester 9 days ago. My form hasn't changed and I didn't go more than 50 yards at once. Mostly I just did some drills on my back with some freestyle mixed in.
I just want to make sure that come next Monday I can still swim a few lengths without being totally wasted!
It also felt good to be able to swim for only 20 mins and not feel guilty :)
Tuesday, September 30, 2008
a few runs
After my race on saturday, I actually felt well enough to put in a slow run Sunday morning. I did a 5K, it hurt, but I was able to do it feeling ok. My right calf flared up a bit and was sore for 1 day and a half.
Then this morning I ran 5.33 miles while doing a 9:08 min/mile pace. Slow yes, but I think I am still recovering from the Westchester Tri. Of course, speed doesn't matter anymore! Yay!
The cool thing about this morning is that I felt better and better as the run went and finished feeling awesome, which is good. I think I will be ok for the Westchester Half Marathon on Oct 12th. Just gotta sign up @ this point.
My right hip is bit sore and was a bit sore after Sunday's run too. But I don't feel that soreness while running.
Feels good to only have to run. No pressure!
Then this morning I ran 5.33 miles while doing a 9:08 min/mile pace. Slow yes, but I think I am still recovering from the Westchester Tri. Of course, speed doesn't matter anymore! Yay!
The cool thing about this morning is that I felt better and better as the run went and finished feeling awesome, which is good. I think I will be ok for the Westchester Half Marathon on Oct 12th. Just gotta sign up @ this point.
My right hip is bit sore and was a bit sore after Sunday's run too. But I don't feel that soreness while running.
Feels good to only have to run. No pressure!
Saturday, September 27, 2008
31st on the bike
I took part in a triathlon relay team this morning at the ITPMAN triathlon in Darien, CT. What a blast! Our team came in 2nd among all relay teams, and 26th overall. We had a super fast team!
I personally did a season best with a 20.2 mph average, coming in with the 31st fastest bike time among ~320 total people.
We lucked out big time today with some perfect weather. No wind, no rain (it was supposed to DUMP on us all morning) and cool temperatures. It was a little humid, but not enough to make things miserable. The roads were a bit slick though. I had a guy go down right next to me on this very sharp and steep downhill. Poor guy, his carbon bike with nice wheels. I heard it and saw him flipping before I looked straight so I didn't go down. Yikes!
My legs took about half of the bike to get warmed up. They were screaming at me the entire first half. I even warmed up! I guess my warm up needed to be longer and have some more intense sprints in it to get the juices flowing better.
I am so proud of my team, and we all want to repeat our efforts for next year to see how much we can improve.
I personally did a season best with a 20.2 mph average, coming in with the 31st fastest bike time among ~320 total people.
We lucked out big time today with some perfect weather. No wind, no rain (it was supposed to DUMP on us all morning) and cool temperatures. It was a little humid, but not enough to make things miserable. The roads were a bit slick though. I had a guy go down right next to me on this very sharp and steep downhill. Poor guy, his carbon bike with nice wheels. I heard it and saw him flipping before I looked straight so I didn't go down. Yikes!
My legs took about half of the bike to get warmed up. They were screaming at me the entire first half. I even warmed up! I guess my warm up needed to be longer and have some more intense sprints in it to get the juices flowing better.
I am so proud of my team, and we all want to repeat our efforts for next year to see how much we can improve.
Thursday, September 25, 2008
not recovered yet
Did 3 laps in the cold this morning on my bike up @ Purchase. I was wearing most of my cold weather gear, and it was only in the low 50's!
My legs had some power going into the pedals, but it sure didn't feel that way.
During my 2nd lap my left bar came loose and fortunately only swiveled side to side, and not up and down. What a pain! I spent a good week getting that position perfected. I had to stop and tried to get it back, but the position still isn't correct. Doh! I think it will be good enough for Saturday.....speaking of which, its supposed to rain. Blah!.
I think I am going to hit the pool tonight to shock my body.
Recover damnit!
My legs had some power going into the pedals, but it sure didn't feel that way.
During my 2nd lap my left bar came loose and fortunately only swiveled side to side, and not up and down. What a pain! I spent a good week getting that position perfected. I had to stop and tried to get it back, but the position still isn't correct. Doh! I think it will be good enough for Saturday.....speaking of which, its supposed to rain. Blah!.
I think I am going to hit the pool tonight to shock my body.
Recover damnit!
Wednesday, September 24, 2008
first run back
Did a 5K this morning, my first run since Sunday. I felt pretty good .I went super slow, like 9:30 min/mile slow. I don't think I could have gone any faster. My right calf is being really stubborn and still hurts.
I will be spending the next 2 days on the bike preparing for Saturday. Unfortunately its supposed to rain that day. Blah!
I will be spending the next 2 days on the bike preparing for Saturday. Unfortunately its supposed to rain that day. Blah!
Tuesday, September 23, 2008
quick spin and stretch
Did a 10 min quick indoor spin to get the blood flowing then stretched.
The stretching hurt @ first but during the 2nd round it didnt as much and I was much more flexible.
I feel good now. I skipped steps when I ran up the stairs in the parking garage to test out my legs. I felt fine.
Now I can still feel some soreness, but that massage last night did the trick!
Back to running tomorrow AM. It will prolly hurt, but I am not going fast @ all. Prolly a 9:15 min/mile pace or slower.
The stretching hurt @ first but during the 2nd round it didnt as much and I was much more flexible.
I feel good now. I skipped steps when I ran up the stairs in the parking garage to test out my legs. I felt fine.
Now I can still feel some soreness, but that massage last night did the trick!
Back to running tomorrow AM. It will prolly hurt, but I am not going fast @ all. Prolly a 9:15 min/mile pace or slower.
Monday, September 22, 2008
results are in
They posted the results. I had an ok swim time, awesome bike time, and an expected run time.
Total time: 2:52:35
Swim: 36:53
Average: 2:15 min/100
Bike: 1:16:07
Average: 19.74 mph
Run: 55:20
Average: 8:55 min/mile
Soooooo, this race has basically been a "year in review" type of race. It showed off that I did NOT put enough time or effort into the pool. Basically I know I could do the work, it was just a mindset or a mental game for me.
Cycling: The fact that I could hold 19.74 mph for 25 miles on a challenging course, I will take that as I am pretty good cyclist and next year with a bigger base and with a few extra pounds off of the mid section, that the sky is the limit in terms of improvement.
Running: The same is true as above, minus the good runner bit :) Serious running was new to me this year and I learned that you need to put in a lot of mileage to see those peaks.
So to sum up my goals for next year:
Swimming: I'm doing a 10 week swim techniques class with underwater video review. Then I will be doing 1 or 2 sessions of master's swimming for volume and speed.
Cycling: Rinse and repeat from this year and do even more hills if possible.
Running: Bigger base. I am planning on doing 9 NYRR races next year to qualify for NYC 2010. These races will be for training and qualification only, obviously not for winning.
Oh, and do Timberman in August :)
Total time: 2:52:35
Swim: 36:53
Average: 2:15 min/100
Bike: 1:16:07
Average: 19.74 mph
Run: 55:20
Average: 8:55 min/mile
Soooooo, this race has basically been a "year in review" type of race. It showed off that I did NOT put enough time or effort into the pool. Basically I know I could do the work, it was just a mindset or a mental game for me.
Cycling: The fact that I could hold 19.74 mph for 25 miles on a challenging course, I will take that as I am pretty good cyclist and next year with a bigger base and with a few extra pounds off of the mid section, that the sky is the limit in terms of improvement.
Running: The same is true as above, minus the good runner bit :) Serious running was new to me this year and I learned that you need to put in a lot of mileage to see those peaks.
So to sum up my goals for next year:
Swimming: I'm doing a 10 week swim techniques class with underwater video review. Then I will be doing 1 or 2 sessions of master's swimming for volume and speed.
Cycling: Rinse and repeat from this year and do even more hills if possible.
Running: Bigger base. I am planning on doing 9 NYRR races next year to qualify for NYC 2010. These races will be for training and qualification only, obviously not for winning.
Oh, and do Timberman in August :)
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