Author Topic: Maria's Workouts  (Read 26322 times)

Offline Maria

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Re: Maria's Workouts
« Reply #30 on: October 08, 2009, 05:18:48 AM »
10/8/09

4:30 - walk dog
5:00 - ran 6 miles (55:47 / 9:18 pace)

I sure would love to sub 9 the 10K race in 2 weeks. I just need a little more angry determination to build up inside so I can let it all out on race day!

This really does frustrate me. This old body is going to have to catch up with what my brain wants it to do sooner or later... preferably sooner. I'm getting tired of waiting.

But anyway... I feel good!

Offline Posy

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Re: Maria's Workouts
« Reply #31 on: October 08, 2009, 06:06:17 AM »
Quote
This really does frustrate me. This old body is going to have to catch up with what my brain wants it to do sooner or later... preferably sooner. I'm getting tired of waiting.

From previous posts it sounds like you’re well on your way! ;D


Wlfdg

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Re: Maria's Workouts
« Reply #32 on: October 08, 2009, 06:48:27 AM »
"I sure would love to sub 9 the 10K race in 2 weeks. I just need a little more angry determination to build up inside so I can let it all out on race day!"
Remember, anger creates tension, tension creates resistance, resistance burns energy, this will make you slower.  ;)

"This really does frustrate me. This old body is going to have to catch up with what my brain wants it to do sooner or later... preferably sooner. I'm getting tired of waiting."
See above ^ same goes for frustration. Patient persistent practice.

Offline Maria

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Re: Maria's Workouts
« Reply #33 on: October 08, 2009, 07:57:36 AM »
That post had more to do with determination to succeed than with anger (in a negative sense). 

But I understand what you're saying.

Wlfdg

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Re: Maria's Workouts
« Reply #34 on: October 08, 2009, 08:06:50 AM »
That post had more to do with determination to succeed than with anger (in a negative sense). 

But I understand what you're saying.
I knew where you coming from.
The sub-conscious plays a bigger role in achieving goals than we often realize. When I was learning about coaching athletes my instructors kept re-inforcing that we never use the word "tension" in place of "resistance" as the mind will create a subliminal undesired physical response. This, they taught us, will hold the athletes back from attaining goals we are hired to help them achieve.   


Offline Maria

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Re: Maria's Workouts
« Reply #35 on: October 09, 2009, 08:55:11 AM »
10/9/09

4:15 - walk dog
5:40 - swam 2250 yards

YMCA
Laddered up to 5 laps (750 yds)
500 timed (10:52 - 2:10/100) - still need to get that below 2:00!
500 front
250 free
250 front

Then I went to take my shower and get ready for work as usual. The YMCA is right beside my workplace so it is very convenient; esp since I live on the other side of town.

However, as I finished putting on my work clothes and reached for my shoes, I found none! I have forgotten stockings but had a spare pair at office. I've also forgotten a slip, but went without. So now I'm wondering if there is way around not having shoes? I wore flip flops to the Y, and I have tennis shoes in my office. That's it. So I had to drive home to get them and drive all the way back. Was 20 min late for work. Now I have been known to show up at work wearing two different shoes on more than one occasion. But, the only thing worse than two different shoes is having NO SHOES AT ALL!


Offline Maria

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Re: Maria's Workouts
« Reply #36 on: October 10, 2009, 10:52:26 AM »
10/10/09

7:45 am - walk dog
10:00 am - ran 6.03 miles (1:04:00 / 10:37 per mile pace)

Festival Park - My organization was involved with the American Heart Walk (3 mile walk), and I was the building captain for my building.

I ran it twice through while everyone else walked it. It was HOT, HUMID, and HILLY!!! Ugh!!! The hills and humidity were killing me. But, my coworkers were totally amazed when I came back around the second time and caught up with some who were still walking it once.

Lesson learned. I've simply GOT to run more hills. Because the only way to get better at doing hills is to do MORE HILLS!

That was one TOUGH run. (collapse)

Offline Maria

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Re: Maria's Workouts
« Reply #37 on: October 12, 2009, 05:43:08 AM »
10/11/09

Day of rest

10/12/09

4:30 - walk dog
5:40 - swam 2000 yards

Forgot timer or I would have timed that 1000 block. After the swim my contact lenses started bothering me. I thought it would ease up, but did not. And of course the one time I don't bring my glasses is the one time I need to get these lenses out.

It sure is hard to see! Pulled my monitor up close and I'm still squinting. I wonder if the secretary has an extra pair of reading glasses and if that would help. Nope, that made it worse.

Another lesson. Don't leave home without glasses in case of an emergency! Maybe I can put my lenses back in after they have soaked for awhile. Must have chlorine on them.
 
Well, last week was a bad training week for both strength and bike.  And once again my evening is tied up.  I feel off balance and need to get back on schedule.  And that's that.

Offline Posy

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Re: Maria's Workouts
« Reply #38 on: October 12, 2009, 06:03:44 AM »
Cute story about the shoes!  Reminded me of my sister in law…she’d dig shoes out of the closet in the dark and come to work with one black and one navy heal on every now and then! ;D
Good luck with training this week!

Offline Maria

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Re: Maria's Workouts
« Reply #39 on: October 13, 2009, 05:14:55 AM »
10/13/09

4:30 am - walk dog
5:00 am - ran 4.5 miles (47:43 / 10:36 pace)
6:30 pm - strength (hand weights/abs)

Easy, slow run. Was kind of nice not race the Garmin for a change.  But tomorrow, Garmin is going to get a run for his money!
  
Dumbbell Bulgarian Squats - 3 sets of 8 @ 5 lbs
Dumbbell rows - 3 sets of 12 @ 10 lbs    
Pushups - 2 sets of 15
Dumbbell upright row - 3 sets of 12 @ 8 lbs

Boot Camp Abs DVD - 8 min
« Last Edit: October 15, 2009, 01:50:52 PM by Maria »

Offline Maria

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Re: Maria's Workouts
« Reply #40 on: October 14, 2009, 03:19:11 AM »
10/14/09

4:15 am - walk dog
5:00 am - ran 6.21 miles (52:56 / 8:31 pace)  :)
6:30 pm - boot camp abs DVD
7:00 pm - bike on trainer 30 min (raining out; was half-hearted on the trainer)

Finally broke that imaginary barrier.  Then it started raining within the hour. Glad I run early! Not that rain would have stopped me.
  
Thanks to the Bear showing me the McMillan pace calculator, I was able to break my imaginary 9 min mile barrier for a 10K distance.  And thanks to Garmin who sounded the alarm every time I slowed down too much!  I just kept telling mself to HOLD THE PACE no matter what.  Hitting a pace is one thing; but hoooooolding onto it for the duration is another.  The true test will be on race day.

It can only get better.

I feel good...
« Last Edit: October 15, 2009, 05:18:43 AM by Maria »

Offline Maria

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Re: Maria's Workouts
« Reply #41 on: October 15, 2009, 05:20:20 AM »
10/15/09

4:15 am - walked dog
5:30 am - swam 2000 yards

500 - Laddered up
250 - Timed @ 4:58/1:59 pace
400 - SW
500 - Timed @ 10:56/2:11 pace
350 - SW various strokes

Finally broke the 2 min mark, albeit by only one second and timed over only 250 yards, but I'll take it!

The 500 block was more of a moderate comfort swim. Seems my comfort pace is falling right about the 2:10 mark. I guess it is time to get uncomfortable.
« Last Edit: October 15, 2009, 05:22:24 AM by Maria »

Offline Maria

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Re: Maria's Workouts
« Reply #42 on: October 16, 2009, 05:15:12 AM »
10/16/09

4:00 am - walked dog
4:30 am - ran 9 miles (1:27:00 / 9:40 pace)
1:00 pm - walk 3 miles
7:00 pm - strength

Dumbbell deadlifts - 3 sets of 12 @ 10 lbs
Straight arm dumbbell pullovers - 3 sets 6 @ 5 lbs
Military Presses - 3 sets 12 reps @ 5 lbs
Boot camp abs DVD

55 deg. felt cold when I walked my dog wearing sweatpants, long-sleeved shirt and jacket. But I remembered my last run at this temp and decided to change into shorts and short sleeves for my run. Was chilly for first 3 miles but I felt good after that. Could have had gloves on though; hands were cold.

Saw a thug today at 4:30 am and also someone whooped at from a very dark corner of my route. I've heard that whoop before and am a little concerned that person has noticed me out there more than once.

Run was good and fairly comfortable. I started out with the pace alarm but decided to turn it off and just run. I was surprised that I came in under 10 min miles. No more extra mileage now until after the 10K race.

Good training week.  I broke my speed record for 10K distance, added unchartered distance, and broke my swim speed time.  However, the bike has been neglected.  

Triathloning is like taking care of two-year old triplets whose names are Swim, Bike, and Run. You get Swim and Run happy and under control, but Bike is crying for attention.  So you go get Bike and take care of it, then Run starts crying for attention.  Go round up Run and in the meantime Swim and Bike are wandering off, so you have to chase after them again.  Is it possible to have all three tri-triplets happy at the same time? And then there is that extra adopted child.... Strength.  That one gets a pat on the head every once in awhile.
« Last Edit: October 16, 2009, 05:39:58 PM by Maria »

Offline Garrulous

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Re: Maria's Workouts
« Reply #43 on: October 16, 2009, 06:24:28 AM »
I believe if your profession is a triathlete, then yes all 3 can be satisfied. A normal person with a normal job - probably not. I too have that issue, I used to be able to swim easy 700 meters per session a few days a week give or take. Stopped that for a few months went back to it and gave up after 100 meters - I can still swim underwater for 25 meters though  ;D.

Then running - used to be able to run and run and run without taking too much of a break - now I have to break every minute!

Biking - used to ride for miles on end with my camel back and never have a issue of fitness, nowadays I can barely ride up a hill without panting like a dog.

The easiest way I think is HIIT - because there is no issue of maintenance there - it is a biological fact you can only sprint for 10 seconds at one given time which is the creatine levels of your body, then the anabolic energies start to be consumed and it is not as intense paced as a sprint.

So in conclusion do HIIT a few times a week (depending on what physique you are aiming for).

Offline Maria

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Re: Maria's Workouts
« Reply #44 on: October 16, 2009, 06:43:16 AM »
I can still swim underwater for 25 meters though  ;D.

So in conclusion do HIIT a few times a week (depending on what physique you are aiming for).

I LOVE swimming underwater.  I like to put my belly to the line at the bottom of the pool and pretend I am a stingray... and I follow the line to where it opens up into the deep end and it is like that vast mysterious ocean floor is opening up to me.  I'll have to practice making it all the way across which is 25 yards at my pool.

Good point with the HIIT.  I recently read an article that talked about triathletes who focus on distance endurance to the exclusion of speed.  Regardless of the distance, it's still a RACE!  It's not about who can liesurely complete the longest distance, it's about who can finish it first.

I do running and swimming speed drills at least once a week.  But now that I think about it, on the bike I usually just do the best I can and on Sundays go for added distance.  I need to work on biking speed drills as well, which I could do on the trainer at home.

Agreed, HIIT is important.