7/29 Run and Swim

Another day at the gym to beat the heat. And no snarky comments to mix up my commentary. Just amazed that peoples limbs don't fall off as fast as they elliptical... Wow.

6.0 miles @ 0% in 1:00:00 (10:00 min/mile pace) @ 149 bpm avg

More data is needed, but this run may confirm my theory that I run better on the third day in a row. Overall average HR was down a few points, and the first half/second half difference was nowhere near as dramatic. Deflection point happened about 5 minutes earlier, but the change was more gradual. The first half was at roughly 146 bpm, the second half was closer to 154 bpm.



More towel timing problems, but they had some by time I was done, s0 I sauntered to the pool for another try. Fortunately a lane was open, by the time I got changed so I didn;t have to kill time, or figure out how to share a lane. This time, the goal was to keep the workout relaxed, fun, and as aerobic as I could. I did forget to take the band aids off my nipples till halfway through the swim, embarrassingly enough. :|

I don't know enough about swimming to accurately name or pick strokes, so I'm just playing right now to try and get more comfortable in the water, build some endurance, and some more upper body strength.

I started with a crawl variation with my arms out of the water, but my head up for 100 yards, with a short break each 50 yards to reset myself and take a break. I realized I'm not comfortable enough to swim that stroke slowly, so it wasn't very aerobic. Watching one of the other swimmers, I decided to try a two-armed backstroke for 50 yards, and that worked very well.

I decided to stick with that, and alternated modified crawl for 50 yards, and backstroke for 50 yards. Seemed to work well to get my HR down, and I was able to experiment with alternating arm backstrokes a couple of times. Was also able to breathe off my right side for a half a length when experimenting with true freestyle.

500 yards in ~22 minutes. No speed records, but a VERY nice improvement in enjoyment and workout.

7/28 Run

Tuesday's run was a not particularly spectacular run on the treadmill to avoid the heat. Gym is having towel issues, so I just sweated all over their equipment instead. :) (I wiped it off... I'm not a complete slob. :))

6.0 miles @ 0% in 1:00:00 (10:00 min/mile pace) @ 151 bpm avg

Moved the incline back down to 0% per the article I liked yesterday, and not surprisingly, when I think about it, my HR is now about what I expect it to be at the 10 min/mile pace.

Another advantage to running the fixed pace is that I can better see the effect of time on my HR. It was interesting to see the HR change at 3 miles in, which I think I've commented about before. The first half was at roughly 148 bpm, the second half was almost exactly 156 bpm.



As an aside:
An open letter to the gal on the treadmill in front of me. While I appreciate scenery at the gym as much as the next person, and I appreciate your success in maintaining your body/gluteus maximus the growing fuddy-duddy/father in me would like to mention that if your ass eats your shorts that you might want feed your ass a different meal as nylon isn't very nutritious, or, possibly, to get a different size of shorts that don't require our constant attention. Thank you. :)

7/27 Run and First Pool Laps

It's been unpleasantly warm in the Northwest, so I deferred my run until the evening and dragged myself to the gym and the treadmill in the 'air conditioning'.

I decided that I'd just set the pace and just record the heart rate data instead of running based on heart rate like normal. Especially since it get so hot on the treadmill that it jacks my HR up every time.

Original plan was 1 mile warm up, 4 miles 'tempoish', 1 mile cool down. At some point in to the first mile of the 'tempo' component, I decided I wanted to run faster, so it turned into an 'interval'/speed workout. I also confirmed again the my max HR is 187. :) So, a good, hard run, that pretty much destroyed me. :)

All running done at 1% incline, except for about .05 miles at 2.5% when I was confirming my max HR. Hey it was already floating between 186 and 187... Why not. :) Did find an interesting article taking the 'anti' side of the treadmill incline discussion here. Makes sense, I think. Don't know if I'll change anything I'm doing, but thought provoking none the less.

1    - 10 min/mile
1    - 8 min/mile
.75 - 7 min/mile
1    - 9 min/mile
.75 - 7 min/mile
.5   - 9 min/mile
1    - 10 min/mile

I think I clicked start a little late, and actual mileage was more like 6.07, so we'll go with that.

6.07 miles in 53:00 (8:44/mile) @ 170 bpm average (187 max)

Oh, the HR plot was kind of neat, in that you can really see the pace changes pretty dramatically. Except for the last 1.5 miles where my HR never really came down.



I've been meaning to try the pool out and start doing some laps, and decided that even though I had jacked my heart rate all the way to oblivion it would be a good idea to try some laps anyway. I mean it's just swimming, how hard can it be? :)

I realized I didn't pack properly for this combination of workouts, so I swam in my compression shorts, instead of my trunks so I could wear them home. And realized I need a second pair of flip-flops for the pool. At least I remembered the goggles. :)

Got in and worked my way through 50 yards of freestyle, took a 12 breath break (inspired by Ruth Kazez and here 0 to 1650 program) and went back for a second round of freestyle. Halfway back on this lap I lost my mind. I forgot how long it's been since I was in the water last, and my comfort level was much lower than I thought it was. Combine that with the fact that my intensity level was off the charts, and I started to panic. I kicked down, trying to reach the bottom, forgetting it was only 4 feet deep and hammered the crap out of my right foot. My right big toe is missing a patch of skin the size of my thumb nail, and my right foot hurts a little when I walk on it. If I screwed up my running by swimming I'm going to be pissed. :|

Survived my panic attack after a break, and doggy paddled back to the side to finish the second 50 yards. Went back out again with heads up freestyle/doggy stroke combination for the third and fourth 50s. Finished with grand total of 200 yards. Got out and had to use the wall for support since I was a bit wobbly. Intensity level a bit high for the evening I think. :) So next session will be Wednesday, I think, and at a much lower intensity level. More research too...

Semi Random Race Pictures

I finally have pictures from the last few races, so I though I'd throw them up.

St Pats Dash 2009

Cold and wet now that we stopped running. And I think the reflective clothing might just work. :)

(L to R) Me (this is why I wear contacts), Val, neighbor Dave with his daughter, his brother Dan.



Beach To Chowder 2009

Kaitlyn, being pushed by my Mom, is in the purple stroller. Mom's friend and her granddaughter, and Kaitlyn's new friend, are next to them. Little Miss got her first finisher's medal thanks to Grandma. It's up in the kitchen wall with Mom and Dads. :)



Val looking strong!


A gratuitous ass shot. Apparently the photographer was intrigued by the fuel belt. Go figure. It is kind of artsy/sports.



Val and I snagged little miss from Grandma and ran Kaitlyn in to be sure she won her age group. :) And they got a nice shot of us all!



Rock and Roll Seattle Marathon 2009

Probably the best picture of me running so far. I'm at about mile 26.1 here and 'sprinting' in to the finish. :)



As an aside, why doesn't blogger insert images where the cursor is located? Grrr....

7/24 Run

Friday's clockwise run around the lake was uneventful. Garmin was late on some known splits. (I know, horror...)

63-69, sunny for that temp

6.09 in 1:01:44 (10:08/mile) @ 142 bpm

9:30 @ 140
9:43 @ 142
9:50 @ 144
10:53 @ 143
10:42 @ 143
10:12 @ 143
0.09 - 0:56 (9:49 pace) @ 145

7/23 Run - New SLU Clockwise PR?

Much cooler day on Thurdsday, and I was working so I couldn't get out as early as I would have liked. Started at 1145 and 62 degrees. Much better. :)

Decided to do a clockwise around the lake, and started off nicely. Got caught by the Fremont Bridge at about 1.5 miles in, and had to stop the clock and wait for 5 minutes or so. This occurred during my last PR around the lake. I'm still not sure if I should count it. I will, but I still have some doubts. I think the rest makes a big difference.

I think next week I may experiment with an ultra style hard and fast 5run:1walk ratio and see what that does for my speed. I'll keep the runs under my current HR target, but walk quickly and see.

Saw the kids group out kayaking by Zymo again. Still need to get the boat out. Maybe once we get done painting the house.

6.13 in 1:00:37 (9:54/mile) @ 142
9:19 @ 142
9:28 @ 141 < - caught by fremont bridge (stopped clock)
9:46 @ 144
10:30 @ 143
10:22 @ 142
9:57 @ 145 <- oops
0.13 - 1:16 (10:07 pace) @ 146

previous PR (also caught by bridge)
6.11 in 1:01:33 (10:04/mile) @ 141

7/22 Run

Wednesday's run was nothing spectacular. Though I might have a line on a new SLU clockwise PR, but not so much. Got out early again at 11:10 and had and nice low 60s start, warmer at the end high end. It was nicely cloudy at start, but it burned off by halfway, and things started to warm up.

6.1 in 1:01:48 (10:08/mile) @ 142
9:32 @ 143
9:52 @ 141
9:54 @ 143
10:35 @ 143
10:47 @ 142
10:03 @ 143
0.10 - 1:04 (10:20 pace) @ 144