Tuesday
Went to the Swim Center to do the workout. Swam in the public lanes because didn't want to disrupt Masters. That was a zoo. All these people swimming in circles at all different speeds doing things like the sidestroke. Also, in the public lanes there are no lane lines so the water is really choppy. It was hard to settle in but also good practice. Felt good and the workout went by quick. My shoulder started hurting after this workout really bad though.
Wednesday
Skipped the swim. Shoulder sore and I didn't want to hurt it.
Went home and rode the trainer for an hour.
Thursday
Did the bike workout, but did it on the trainer because I didn't want to hurt my shoulder. Rollers put a lot of weight on my arms. (However, see below, I did get my bike fit and my seat is angled pretty far forward. I am going to try to level it and that might take some weight off my arms) The workout was solid. It was hard but felt good. I might be crazy but thrive off of doing structured workouts like that. Had a hard time getting the muscles to fire later that evening. Legs were tired.
Friday
Got in the water and swam a 100. My shoulder hurt a little and I really wanted to do the 1-hour swim. It was 85% better already. I could move it up and down again. When my are is straight up in the air it hurts. Anyway, did a 200 kick and got out of the water. Bought some new shoes and ran with them a good solid run for 40 minutes and then did some stretching and exercises for my achilles.
Saturday
Got Lisa's bike and went out with Angie on the town trails. It was great. Really love that bike. Dropped Angie off and rode another hour or so on my own. Total time was ~3 hours. Practiced riding up some steep hills and felt really good. The bike isn't shifting very well so need to get Erik to look at it in the next day or so. Want to ride it a couple more times before the race to get a feel for it.
Sunday swim 1 hour swim. Talked to Angie (my PT friend) on Saturday about my shoulder. She said to try to engage my scapula area when swimming if it hurts. I iced it before the swim. Swim went okay. I was really shooting for 3000 in one hour. I started out with sub 2 minute laps but that quickly became 2:10. Ended up at 2830. Better than last year (3000 in a 25 yard pool). It wasn't easy. I definitely had some laps or part of them where I was suffering. Really tried to engage my scapula region and I think that helped use my back more than my arms. Maybe a new swimming epiphany! Pretty tired when finished.
Run- Was pretty good. Basically did the Tritons Half iron run loop with a little cut off. It is a pretty steep climb for a while and then a long pretty mellow downhill for a while. Ran in the new shoes which felt good. My feet were starting to get crabby in my other shoes. It was sunny out but kind of cold. Took a while to settle in. Ran for ~90 minutes.
I was worked from this day. Slept very well tonight.
Question. Would it be good to go to the track and try to get a feel for my pacing. Figure out how fast it feels to run a 10k pace etc? I know that helped last year to do that for the sprint distance. I know how fast my legs had to get turned over.
Monday- Went to the physical therapist to get my bike fit. It was a really good experience. My seat height and foot placement were spot on. My left foot was tilting to one side so he added some spacers to level my foot. We also took out a spacer to get me a little more aero.
We then talked about some exercises to work on strengthening my back-scapula region to keep from getting back pain and also one hip strenghtener. He is a specialized run and cycling physical therapist and I think I am going to go and see him about my achilles now before it really bares it's ugly head. My insurance is really good and each visit is $15.00. Better than 40$ for the massage therapist. Really excited to have somebody really competent to go to for all my issues.
1/22/2012
1/16/2012
1-11-12 thru 1-17-12
Wednesday
Ran for 30 minutes right before swimming. Man it was cold out. My legs and face were so numb. Kind of ran in a state of numbness. Didn't eat before this either and think I might have been a little bonky. Kind of a surreal run.
Master's swim- forgot my suit and borrowed one that had a lot of drag. Did some stuff to get our 100 pace. Swam 3x300 and tried to keep the times within 15 seconds of each other. From that Claire calculated our 100 times and then we swam 4x100. I could swim the 300s faster than the 100s hmmm. Then on Sunday I swam the 100 20 seconds faster than the 100's this night. See Sunday for my theory on water temperature. Just makes me think that setting paces is kind of arbitrary. Anyway, it was a good workout. I think I got in 2700.
Thursday
Got to work early so left early to ensure I could get in a good workout. Rode the rollers and did the workout. Not much to say. Happy to organize my time to fit it in.
Friday
Swam in the MSU pool. 1200 straight and tried to really work on the flip turns. My new waterproof shuffle is awesome for long swims. If I am mentally there the swims are not too bad. I don't know why doing a 300 at Masters can be so torturous.
Ran on the treadmill for 30 minutes post swim. Again the music is great. I can really pick it up if the songs are good.
Saturday
Made it all the way to Moser Rd. It was ~ 9 miles of relentless uphill. Had to stop and catch my breath a lot. Felt good to get that far since a few weeks ago I couldn't make it. The snow was soft and not a lot of glide this time. Had to work a little or wouldn't go very fast on the downhill. Felt very worn out after that. Stopped and got a salty hot chocolate (we'll have to get one when you are in town) at Sola. Mmmmm. Ski took about 3 hours. Two hours up and one down.
Rode the rollers once I got home and recovered a little. Watched a movie and just tried to settle in. Try to keep my core really tight otherwise my arms sore and my pinkies go numb. Rode for ~75 minutes.
Found some new music to keep me entertained!
Sunday
Swam with Masters in the am. Lots of warm up then lots of fast. 2x200 fast, 2x150 fast, 2x100 fast and 2x50 fast. Each had a 100 easy between. Then we did a timed 500. In the long pool my time was 10:29. It was hard to really get after it after doing all those fast laps earlier. Was sore and tired from the ski the day before but felt really good in the water. Swimming muscles are not the same as skiing muscles. Also, one of the heaters is out at the long pool so the water was cooler. Usually I feel really heavy in that pool compared to swimming at MSU. Think it is the temp? MSU is usually a lot cooler.
Went on a run in the afternoon. John and Lisa went with me for ~45 minutes. It was snowing and cold. I'm glad they went otherwise I was having a hard time motivating. Felt really good and even felt strong on the pickups. It was really icy under the snow and took a pretty good digger. Lisa did the same on a giant sheet of ice. It looked painful. Once I got back and warmed up a little I was pretty worked. Something about running in the cold is very numbing. Stopped at 1:20 rather than 1:30.
Monday
Skied up Bozeman Cr. in the am. It was cold and in the shade my skis had no glide. Decided before the ski that I would get up to the bridge. It was a lot of work. Felt a little worked. Was really cold on the downhill. Am glad I went earlier than later. It is starting the get cold this afternoon.
Will go to yoga with Lisa and John in the pm
Feel pretty worked after the weekend. My back and arms are sore, probably from skiing.
Tuesday
Didn't realize I was going to have such a big day at work. Not sure if I will get the run in. Will make it to the pool regardless though.
Check out this video if you haven't already.
Good for a pre workout warm-up dance party.
http://www.youtube.com/watch?v=a_426RiwST8
Ran for 30 minutes right before swimming. Man it was cold out. My legs and face were so numb. Kind of ran in a state of numbness. Didn't eat before this either and think I might have been a little bonky. Kind of a surreal run.
Master's swim- forgot my suit and borrowed one that had a lot of drag. Did some stuff to get our 100 pace. Swam 3x300 and tried to keep the times within 15 seconds of each other. From that Claire calculated our 100 times and then we swam 4x100. I could swim the 300s faster than the 100s hmmm. Then on Sunday I swam the 100 20 seconds faster than the 100's this night. See Sunday for my theory on water temperature. Just makes me think that setting paces is kind of arbitrary. Anyway, it was a good workout. I think I got in 2700.
Thursday
Got to work early so left early to ensure I could get in a good workout. Rode the rollers and did the workout. Not much to say. Happy to organize my time to fit it in.
Friday
Swam in the MSU pool. 1200 straight and tried to really work on the flip turns. My new waterproof shuffle is awesome for long swims. If I am mentally there the swims are not too bad. I don't know why doing a 300 at Masters can be so torturous.
Ran on the treadmill for 30 minutes post swim. Again the music is great. I can really pick it up if the songs are good.
Saturday
Made it all the way to Moser Rd. It was ~ 9 miles of relentless uphill. Had to stop and catch my breath a lot. Felt good to get that far since a few weeks ago I couldn't make it. The snow was soft and not a lot of glide this time. Had to work a little or wouldn't go very fast on the downhill. Felt very worn out after that. Stopped and got a salty hot chocolate (we'll have to get one when you are in town) at Sola. Mmmmm. Ski took about 3 hours. Two hours up and one down.
Rode the rollers once I got home and recovered a little. Watched a movie and just tried to settle in. Try to keep my core really tight otherwise my arms sore and my pinkies go numb. Rode for ~75 minutes.
Found some new music to keep me entertained!
Sunday
Swam with Masters in the am. Lots of warm up then lots of fast. 2x200 fast, 2x150 fast, 2x100 fast and 2x50 fast. Each had a 100 easy between. Then we did a timed 500. In the long pool my time was 10:29. It was hard to really get after it after doing all those fast laps earlier. Was sore and tired from the ski the day before but felt really good in the water. Swimming muscles are not the same as skiing muscles. Also, one of the heaters is out at the long pool so the water was cooler. Usually I feel really heavy in that pool compared to swimming at MSU. Think it is the temp? MSU is usually a lot cooler.
Went on a run in the afternoon. John and Lisa went with me for ~45 minutes. It was snowing and cold. I'm glad they went otherwise I was having a hard time motivating. Felt really good and even felt strong on the pickups. It was really icy under the snow and took a pretty good digger. Lisa did the same on a giant sheet of ice. It looked painful. Once I got back and warmed up a little I was pretty worked. Something about running in the cold is very numbing. Stopped at 1:20 rather than 1:30.
Monday
Skied up Bozeman Cr. in the am. It was cold and in the shade my skis had no glide. Decided before the ski that I would get up to the bridge. It was a lot of work. Felt a little worked. Was really cold on the downhill. Am glad I went earlier than later. It is starting the get cold this afternoon.
Will go to yoga with Lisa and John in the pm
Feel pretty worked after the weekend. My back and arms are sore, probably from skiing.
Tuesday
Didn't realize I was going to have such a big day at work. Not sure if I will get the run in. Will make it to the pool regardless though.
Check out this video if you haven't already.
Good for a pre workout warm-up dance party.
http://www.youtube.com/watch?v=a_426RiwST8
1/09/2012
1-3-12 thru 1-10-11
Tuesday Hmmm. Now I don't even remember what I did here.
Wednesday
Early to work and late at work. Ugh. The late was totally out of my control. Left work around 3 for a little bit and got the 30 minute run in. Then made it to Master's a little late. Got in ~2300 in about an hour. Did a couple of 600's. 200 at 70% and 100 at 90%x2. Plus did a good warm up and some drills. Like Masters and the people there.
Thursday- off
Friday
Tired from the week and clinic. Didn't get the run in. Swam after work. Pushed the 250s as hard as I could. Felt strong.
Saturday 1-7-11
Skied with Jenny up Bozeman Creek. We went to the lookout which is about 8+ miles up. Went at a nice steady pace with very few stops. It was cold and we wanted to stay moving to stay warm. Froze on the way down. Chilled to the bone.
Rode the rollers for an hour that evening. The hour rides seem to be going by very quickly
Sunday 1-8-12
Ran. Good run. Stayed on pavement. Trails were very icy. Did the 8-1 minute pickups. Felt good. Felt good until the last 15 minutes or so then started to get a little tired.
Did some yoga, stretching, and plank later that evening. Calves are tight from running. Need to stay on the stretching.
Swam after work. Felt really good swimming and 2000 goes by pretty painlessly and quickly. Practicing my flip turns and the 1k pace is good.
Question: When you say to kick can I use fins. In the short pool they are not really worth it. I like them in the long pool. Also is kick flutter. Sometimes I like to do a little dolphin. Good for the core.
Still not sure what to do about Master's. Is it worth it to go a few times a week? I like the Sunday swims.
Rode rollers. Only got in 50 minutes but rode to and from work today.
1/01/2012
An ending and a beginning
These last few weeks of December have had their ups and downs. Those antibiotics kicked in and probably got rid of whatever I had even from before going to SSCXW. Bummer I didn't take care of it earlier. Sometimes its hard to have perspective of how you feel when you have been feeling crappy for so long. Now that the New Year is here I am excited for this journey again. I'm trying not to set my self up with super high expectations (except my racing goals) about how the year will go. I want to be able to really roll with it again.
Wednesday- Rode the rollers for an hour. My memory of these days is not very vivid.
Thursday- Not sure what my aversion to be outside is? It was kind of cold so went to the gym to run. My tunes were dead and I just couldn't do it. Ran outside once I go home that night. It was cold and dark but good anyway. I stretched a little, but something came up. Can't remember now what it was.
Friday 12/24/11
Swam at MSU for the prescribed workout. Then ran outside. Went sort of midday. Felt good to be outside in the daylight
Saturday- Got up and rode the trainer. Made a big breakfast with Erik and then headed over to my parents for Christmas Eve.
Sunday - Christmas- Stayed up late with Gabe the night before and had to get up early to go to Erik's Mom's house. After hours of presents we had to get out of there. Went home to regroup. I went on an hour run. It was good. Erik bought me a waterproof Shuffle for Chrismas so got to try it out. Not in the pool, but it is light.
Mon 12/26/11- Off from work! Went up to Bozeman Creek with my skate skis. Wasn't feeling very efficient or energetic. Couldn't tell if I just needed to wax my skis or if it was really me. Passed the bridge and went up almost to Moser. I was probably 200 yards from the end and just couldn't will myself to go any further. Turned around and was pretty bonky on the way down despite quite a bit of food. Skied probably about 18-19 miles total.
Tues 12/27/11
Feel worked from yesterday. Was totally useless at work and I was the only one there. Went over to the pool and did the swim workout after work. It was tough. My arms and back were tired.
Ran on the treadmill for 30 minutes post swim. The run felt good.
Wed. 12/28/11
Was going to try and do the GAS nordic workout. The snow was really bad and the were not doing it because of the holiday. Took the day off.
Thursday 12/29/11
Ran at lunch- Ended up running a little over an hour. It was really icy out and had to go farther than expected to find a little hill to do the pickups on. Pickups were hard. Maybe went too hard? But felt good.
Rode rollers for an hour after work.
Question: What do you know about pedals? My pedals had a little play back and forth. This really bugs me. Should it?
Friday 12/30/11
Swam after work- At first I was not really into the 1500 straight. These are usually really boring. But I went up to MSU and everytime I swim in that pool I have visions of the Grizzly. I mentally divided the 1500 up into 500's and really really really focused on the flip turn. It took about 800 to start nailing it every time. I think this year if I can keep doing this I won't be last out of the water. I think it will be good to try and swim in that pool 1-2 times/ week.
Question: Do you think that swimming with the Masters 1x per week is reasonable? They are always in the long pool an until the Grizzly I would like to practice in the short pool. It is sooo much cheaper to only pay for 1x per week with Masters.
Ran after the swim. Was having some Erik relationship trauma which made this run kind of hard. Only got to 25 minutes. Also feeling it from the run the day before.
Sat. 12/31/11 Met Jamie for yoga. Found a new better studio. I really like Anaysara yoga rather than Vinyasa. The class was good but the instructor was a little chaotic. Thought, great this is what is leading into the next year. She wanted to do a little run after so I went with her. (Sorry, deviation from plan). We ran for an hour and then went and got coffee. Was going to do the trainer workout, but was having problems being a little dizzy. I finally took out my contacts. This may sound stupid, but I think they were in the wrong eyes. It had been messing with me all day. So no trainer workout.
Sun 1/1/12
Woke up sore from yoga. Yes!! I am so glad I found this new studio. I love this soreness.
Thursday 12/29/11
Ran at lunch- Ended up running a little over an hour. It was really icy out and had to go farther than expected to find a little hill to do the pickups on. Pickups were hard. Maybe went too hard? But felt good.
Rode rollers for an hour after work.
Question: What do you know about pedals? My pedals had a little play back and forth. This really bugs me. Should it?
Friday 12/30/11
Swam after work- At first I was not really into the 1500 straight. These are usually really boring. But I went up to MSU and everytime I swim in that pool I have visions of the Grizzly. I mentally divided the 1500 up into 500's and really really really focused on the flip turn. It took about 800 to start nailing it every time. I think this year if I can keep doing this I won't be last out of the water. I think it will be good to try and swim in that pool 1-2 times/ week.
Question: Do you think that swimming with the Masters 1x per week is reasonable? They are always in the long pool an until the Grizzly I would like to practice in the short pool. It is sooo much cheaper to only pay for 1x per week with Masters.
Ran after the swim. Was having some Erik relationship trauma which made this run kind of hard. Only got to 25 minutes. Also feeling it from the run the day before.
Sat. 12/31/11 Met Jamie for yoga. Found a new better studio. I really like Anaysara yoga rather than Vinyasa. The class was good but the instructor was a little chaotic. Thought, great this is what is leading into the next year. She wanted to do a little run after so I went with her. (Sorry, deviation from plan). We ran for an hour and then went and got coffee. Was going to do the trainer workout, but was having problems being a little dizzy. I finally took out my contacts. This may sound stupid, but I think they were in the wrong eyes. It had been messing with me all day. So no trainer workout.
Sun 1/1/12
Woke up sore from yoga. Yes!! I am so glad I found this new studio. I love this soreness.
Question- Thoughts on doing some more road racing? I would like to do some road racing with the GAS girls if it works.
12/19/2011
A bust
Swam Tuesday and Wednesday this week. Even ran one of those days. Was doing pretty good then Thursday completely crashed. The long work day killed me and now on Monday still recovering. Went to the doctor on Saturday and go antibiotics for a sinus infection. Proceeded to cough all Saturday night and was exhausted and had a horrible headache all day Sunday. Starting to feel better Monday but still going to take it easy. Hopefully Tuesday will go good!
12/13/2011
12-7 thru 12-13
Wed.- Pilates. This was the start to my week of feeling off. Work led me to be late to class. Running everywhere. Class wasn't as hard as the week before. Probably won't like this class much in a few weeks. I think I ran at noon on the treadmill. It was a great run.
Thursday
Did the swim workout you gave me. Felt good. I like the short pool sometimes. A 50 meter pool is way longer than a 25 yard pool if you get what I mean.
Friday
Again hectic. Ran on the treadmill before Oula. Went to Oula but left a little early to get to the Masters Christmas party and was even late for that.
Sat. Have started to come down with another cold. Ran some Christmas errands and then skate skied up Bozeman Creek. Went to the bridge which is about 5 miles in. Tried to blow out the system on some of the steeper uphills. Fast coming down. Was fun. No so much of an adventure, but better than nothing.
Sun.
Master's swim. Swim was good, got in ~2800 in the practice. Got worked hard. I am the slow one in the lane and chase people around. Think it is better to have the people than swim in the next slower lane that doesn't have the fun people. If I get in their draft I can keep up. Not feeling good later though. Chilled and achy. Hung out with our Korean friends in town. Then went home and stayed there. Didn't get the ride in.
Too hectic of a week. Need to be better organized and not do social stuff every night. Also, I think work suffers. I like to do my job well.
12/05/2011
11-29 thru 12-6
Tuesday
Swimming with Master's. They kicked my ass. Boy was I humbled. That hurt really bad.
Wed.-
Went on an easy 30 minute run at lunch. Felt good.
Went to pilates. My first class ever. It was pretty hard. There was never much of a break. I had the hardest part with the breathing. In yoga you breath in on the up and out on the down. With pilates it is opposite. Good for the core though. I like.
Massage- Good, got reprimaned for not stretching, but apparantly my body is feeling healthier than it ever has before. I guess this break is doing the body good.
Thursday
Master's swim- Was much better than Tuesday!! Lots of stroke work. My shoulders are tired. Didn't get in the weights. Can't remember why now, but I think it was a good excuse.
Friday
It was cold and dark out after work. Not motivated at all to go run on icy trails. Got talked into going to the gym for Oula. It was a blast. Lots of dancing. Ended up being over an hour of lots of movement. I think it would be fun to do a Jazzercise revival as an event. Everybody has to come in little leotards with leg warmers and belts. Funny!
Sat.
Megan and I decided to try out Hyalite on our touring skis. There was a lot of snow up there. We had a great time touring around. We were probably out for 3-4 hours.
Legs tired after skiing. Also, had to use my arms a lot. Arms tired too.
Sunday
Master's- Cut it short. Met up with the fam to get a Christmas tree. Skipped on the gym this day too. Had a good time tromping around in the woods with my Dad though. He is really really good at finding the perfect tree.
Monday- Long work day made me miss the MSU pool. Am going to Master's instead. Maybe balance out being a slacker yesterday.
Swimming with Master's. They kicked my ass. Boy was I humbled. That hurt really bad.
Wed.-
Went on an easy 30 minute run at lunch. Felt good.
Went to pilates. My first class ever. It was pretty hard. There was never much of a break. I had the hardest part with the breathing. In yoga you breath in on the up and out on the down. With pilates it is opposite. Good for the core though. I like.
Massage- Good, got reprimaned for not stretching, but apparantly my body is feeling healthier than it ever has before. I guess this break is doing the body good.
Thursday
Master's swim- Was much better than Tuesday!! Lots of stroke work. My shoulders are tired. Didn't get in the weights. Can't remember why now, but I think it was a good excuse.
Friday
It was cold and dark out after work. Not motivated at all to go run on icy trails. Got talked into going to the gym for Oula. It was a blast. Lots of dancing. Ended up being over an hour of lots of movement. I think it would be fun to do a Jazzercise revival as an event. Everybody has to come in little leotards with leg warmers and belts. Funny!
Sat.
Megan and I decided to try out Hyalite on our touring skis. There was a lot of snow up there. We had a great time touring around. We were probably out for 3-4 hours.
Legs tired after skiing. Also, had to use my arms a lot. Arms tired too.
Sunday
Master's- Cut it short. Met up with the fam to get a Christmas tree. Skipped on the gym this day too. Had a good time tromping around in the woods with my Dad though. He is really really good at finding the perfect tree.
Monday- Long work day made me miss the MSU pool. Am going to Master's instead. Maybe balance out being a slacker yesterday.
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