Author Topic: Maria's Workouts  (Read 20312 times)

Wlfdg

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Re: Maria's Workouts
« Reply #15 on: September 20, 2009, 12:45:44 PM »


Went road bike shopping and decided on a Trek 2.1.  It's a 2009 model on sale for end of year so I did not have a choice in the color.  It is called dreamsicle (orange!)  I did not hate the color, but did not particularly care for it at first either.  It's actually two different shades of orange, a lighter and a darker.  I've been talking myself into liking it.

1.  It's the color of Sunshine!
2.  It's unique.
3.  It stands out (esp. in the transition area of a Triathlon so I can find it!)
4.  Orange represents success, determination, happiness, health, strength & endurance.
5.  Orange is the color of Fall, my favorite season.
6.  Orange is the color of a Cheetah, and I am a Cheetah in training!
Way to look on the BRIGHT SIDE!!!!! ;D

Offline Maria

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Re: Maria's Workouts
« Reply #16 on: September 20, 2009, 05:04:27 PM »
9/20/09

5:15 pm - bike 2.5 miles to the track (12.5 min)
5:30 pm - ran 4 miles (37 min 47 sec/pace 9:27)
6:15 pm - bike 2.5 miles back home (12.5 min)
7:00 pm - boot camp abs DVD (8 min)
<Yes, those are "pm" not "am;" unusual, I know>

I wanted to work on a faster pace, but that did not happen today. I got up at 4 am and just relaxed with coffee.  I meant to run by 10 am after walking the dog but could not get moving.  Slept ALL afternoon.  Strange visions and dreams...

Finally headed to the track at 5:15 pm.  I thought the short bike ride would help ge me moving and feel better for the run.  Run started out extremely sluggish to the point I nearly wanted to just stop. But since stopping is never an option I decided to just finish however I could finish it. Second half of run was much better than the first. I'm used to running in the cool dark mornings. I wonder if the heated daylight affected me. I should add more daytime runs.



« Last Edit: September 20, 2009, 05:15:33 PM by maria40nc »


Offline Maria

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Re: Maria's Workouts
« Reply #17 on: September 22, 2009, 07:28:56 AM »
9/21/09
YMCA - 32 laps; 1600 yards.

200 W/U
400 SW
200 MOD
400 SW
200 MOD
200 CD

Alternated each lap breathing every stroke to left, then every stroke to right. Once I get more comfortable breathing right, I'll incorporate more bilateral breathing.

Pool was overly crowded this morning! I'm usually there as soon as they open so I never have a problem getting a lane, but the pool sure gets to rockin and a rollin when there are so many people in it! I may switch to Tue/Thur for swim and add another run day.

I feel good.

Offline Maria

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Re: Maria's Workouts
« Reply #18 on: September 22, 2009, 07:32:30 AM »
9/22/09

4:30 am - walk dog
5:00 am - ran 4.5 miles (40 min 50 sec/pace 9:04)
6:00 am - boot camp abs DVD (8 min)

Zigzag route - Light rain. Tried to run outside of comfort zone. Was un-fun.

Got chased by a rather large ferocious dog. Could not get the pepperguard out of my pocket and once I did, I was unable to squirt it! That dog was going for the back of my leg but then backed off at the last minute.

I've never used pepperguard on a dog that chased me before; I've always given the dog the benefit of the doubt that they are simply giving a warning and are more bark than bite. But I really thought this one was going to get me.

As it turned out I was pushing on the safety cover in my haste rather than the nozzel! Funny thing is I forgot my cell and my pepperguard when I walked my dog, but remembered to get it when I ran. Not only that, I forgot my MP3 player. I may not have heard that dog coming if I had the player on.

All's well that ends well...

Got the new bike home last night but it was getting dark.  So I put together the trainer with its rather vague instructions.  Tried it on the trainer but couldn't resist taking it out on the road.  Since it was dark and I've never used clipless pedals, I took a very brief ride up the dead end street.

The clipless pedals make me a little nervous, but hopefully I'll get over it.  Considering my next race is in less than two weeks, I better get over it quick! 

A coworker said to me, "become one with the bike grasshopper!"


Offline Maria

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Re: Maria's Workouts
« Reply #19 on: September 23, 2009, 12:16:40 PM »
9/23/09

Did not get up in time to walk dog this morning!

5:40 am - swam 1400 yards

I went to a Fitness Fair here at the college on lunch hour and had my body fat % taken with the ticklish pinchy tong things.

I also had a free manicure done at the Fair by our own cosmetology students AND I won a prize from a drawing at the Renaissance Day Spa!  It's a manicure, pedicure, facial, and lunch.  I can combine this with the Sweedish massage my son gave me for relaxing afternoon at the Day Spa!

Not only that, I met the coach for the master's swim team at the YMCA and she invited me to join the team.  She remembered seeing me swim in the mornings at the Y.

So I had a very worthwhile lunch hour today...

6:30 pm - Bike 14 miles (1 hour)


Cliffdale West - Today, I became one with my new Trek. Finally got to hit the road! Started off in my neighborhood, then got brave enough to cross the highway to the bigger neighborhood. Did great with the clips; no mishaps. Can't wait to take it on Plank road.

As I got farther away from home the sky began to darken. I looked up as big black clouds were closing in. But there was one bright open hole and the cresent moon was within it like a picture frame. Then the wind picked up and the hole began to darken and close. A sudden gust came across my face and all I could hear was the music from the Wizard of Oz where the house is up in the tornado and the witch is pedaling her bike through the air (insert witch's music here). I pedaled all the faster to get back across the highway before it got any darker. Sunshine (the bike's name) and I were racing that storm like a horse heading back to the stable.... and we made it. The end.
« Last Edit: September 23, 2009, 04:44:48 PM by Maria »


Offline Maria

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Re: Maria's Workouts
« Reply #20 on: September 25, 2009, 09:02:04 AM »
9/24/09

Stiff sore muscles; did not workout today.

9/25/09

4:15 am - walk dog
5:00 am - ran 6 miles (58:42 / pace 9:47)

I was going to add more distance but decided to hold back instead. Only goal today was to stay under 10 min. Was fairly comfortable run.

I don't feel like I'm making any real gains.  Something's gotta change.

I think I just don't push myself hard enough.

This old body is gonna have to catch up with what my brain wants it to do sooner or later.
 
« Last Edit: September 27, 2009, 11:03:11 AM by Maria »

Offline Maria

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Re: Maria's Workouts
« Reply #21 on: September 27, 2009, 11:02:01 AM »
9/26/09

Day of rest (and house chores)

9/27/09

8:00 am - Bike 36.5 miles (16 mph avg)

Took the Trek out on Plank road. Wind was terrible! Very hilly route.

Went 12.75 avg mph last time on hybrid; 16 avg mph this time on Trek. I'll take it!

Love the clipless pedals. Training partner does not have them.  I was behind him coming down hill at 30 mph and he thought he was maxed out in front of me... until I kicked in pulling up on the clipless pedals! I wizzed right by him at 34.5 mph and he was like WTH?

I'm very curious to see what I could do on a flat route.

Now can I have aerobars?

I feel good.
« Last Edit: September 27, 2009, 11:03:44 AM by Maria »

Offline Maria

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Re: Maria's Workouts
« Reply #22 on: September 28, 2009, 06:16:36 AM »
9/28/09

5:00 am - walk dog
5:30 am - ran 3.1 miles (26:28 / 8:31 pace)

Pace was a bit tough but the air was quite cool which helped. According to the McMillan running calculator, I should be able to run an 8:50 10K. Hmmmm.. I didn't even make that last time I ran 4.5 miles; how am I going to hold that pace for 6.2 miles? Train, train, train! Soon as my last Sprint is over it's gonna be all about the RUN!

I've simply got to run harder....

 "tough times don't last only tough people do"

Offline Maria

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Re: Maria's Workouts
« Reply #23 on: September 29, 2009, 05:48:38 AM »
9/29/09

4:15 am - walk dog
5:30 am - receive speeding ticket (I found something I can do fast; drive a car!)
5:45 am - YMCA (1450 yards)

750 - ladder
100 - pull bouy
50 - kickboard (hate kickboad and quit after 1 lousy lap)
250 - MOD
200 - S/W
50 - breast
50 - backstroke


6:00 pm - Bike (12 miles)
« Last Edit: September 29, 2009, 04:10:58 PM by Maria »

Wlfdg

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Re: Maria's Workouts
« Reply #24 on: September 29, 2009, 07:10:52 AM »
Howdy Leadfoot, Great workout!!!!! Kickboard is important  :-\.

Offline Maria

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Re: Maria's Workouts
« Reply #25 on: September 30, 2009, 05:30:43 AM »
I road my bike 12 miles last night. Decided to take this morning off for a little extra recovery. But now I have pent up energy... like a horse at the starting gate, but the gate never opens! Tomorrow is 8 miles for sure.

I'm excited to focus on run improvement after this next Tri. But I'll still swim twice a week and bike three times a week. As much as I hate doing anything after work, at least the bike ride keeps me from evening food binges.

Going to time out a 10K next week to see what my fastest possible time could be. I'm really not concerned about pace above 10K; but I would sure like to have faster 5K and 10K times. I'll probably run the half marathon at a comfort pace.

Offline Maria

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Re: Maria's Workouts
« Reply #26 on: October 01, 2009, 05:14:12 AM »
10/1/09

4:15 - walk dog
4:50 - ran 8 miles (1 hr 18 min / 9:45 pace per mile)

Kujo chased me again today. And once again I fumbled with the pepper spray. I was ready though the next time I came back around that same road. But this time I did not feel he was out to get me so I didn't spray him. He was quite ferocious and threatening, but didn't literally go for an attack; so I'm not afraid of him anymore.  If he were going to get me, he would have by now.   And I am certainly not changing my running route on his account!

Maybe I'll carry a doggy treat to give him next time and make a new friend.

But he needs to quit messing up my pace!!!
« Last Edit: October 01, 2009, 05:28:16 AM by Maria »

Offline Maria

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Re: Maria's Workouts
« Reply #27 on: October 05, 2009, 02:31:51 AM »
10/4/09

Competed in my 3rd Triathlon.  Finished 55 out of 239 women; top 25% (for second time even!)

Finished 7 out of 43 age group.

250 yard swim - 5:22 (2:09/100 yard)
T1 - 1:28
10 mile bike - 36:34 (16.41 mph)
T2 - 1:09
5K run - 26:44 (8:36 min/mile)

Total time - 1:11:16

Fairly uneventful average swim for me. Caught up with person in front of me towards the end but did not pass. I loved the wide lanes in this pool. Was a LOT less chaotic than the last pool swim tri I did.

First time with cleats and clipless pedals. Got on helmet and into shoes fairly quickly. No socks. Ran with cleats to mount line. Bike rack was in an awkward location where I had to run over pavement, then a curb and grassy area with bike racks, and back down a curb to pavement. Got clipped in fairly quickly at the mount line. Not perfectly smooth, but good for first time. I didn't fall

Took off on bike super fast. Made a mistake changing gears improperly on a tough hill which slowed me down horribly. Also got a little confused with people at intersections (including volunteers) who looked like they were marking a turn, but they weren't! On two occasions I slowed down because of being unsure about a turn.

Ran back over the awkward area to bike rack. Was able to get out of cleats without unstrapping. I had put them on a little loose for this purpose. Put on run shoes, grabbed run belt and took off.

Run started out a bit slow and out of breath but found a pace and kept with it the whole way.

Can't wait to do it again!
« Last Edit: October 05, 2009, 02:44:27 AM by Maria »

Wlfdg

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Re: Maria's Workouts
« Reply #28 on: October 05, 2009, 09:01:24 AM »
Good work!

Offline Maria

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Re: Maria's Workouts
« Reply #29 on: October 07, 2009, 06:05:08 AM »
10/6/09

4:15 - walk dog
5:00 - ran 3 miles (29:07 / 9:43 pace) - yuk

Bad run. Went out with friend last night, had wine, got to bed much later than normal. Woke up not feeling well and tired. Rain. Walked dog in rain then decided to skip run. Could not stand to miss run so I went out anyway despite how awful I felt. Managed 3 miles then called it quits. I feel a bit frustrated.

10/7/09

4:30 - walk dog
5:40 - swim (1750 yards)

YMCA - Laddered up to 5 laps; then swam 10 laps on the timer (10:57 / 2.11 per 100 yd); then swam another 500 yards of various speeds & strokes.

I wonder if I counted those laps right because I've never swum that fast. In the past I only timed 250 yd blocks. I wonder if timing a longer distance is giving me a better average pace.

Will just have to do it again and see! Could I actually be getting faster? Need to break that 2 min mark.

I can't wait to get better...

I feel good.