Swim Breakthrough & 250 squats

Today was my group swim day - I was on the fence about going because I think I have a sinus infection, but I went and glad I did. I got some 1/1 coaching and finally figured out what I was doing wrong w/my pull and now know what to do under the water and how I should feel - so excited. As a result, I did not have to take a breath every 2 or 3rd stroke and felt like 4 felt really good. I am excited to take my learning to Wednesday's swim.

Off to do 250 squats - my husband is not leaving the house to get food because he wants to watch as it seems like a very large # to do. - Result 5:02

Happy Day

Today was another 40 minute TT bike - I avg 16 mph, 86 cadence and ended up at .73 miles longer than last weeks TT. I also know I have more in me - I was excited that I only had to stand up once to readjust (vs. 3-4 times on previous rides) that I wanted to keep my pace. Will push it next time for sure. Improvement yipppeee.

Later I have Fran on tap - first time for this one, should be interesting.

Bike and Deadlifts were on tap today

Like many of us said, felt a bit tired today and I don't think the CT snowy weather helped the situation at all. I had a bike - 2 minutes standing, 1 minute sitting - 10x thru - did 7.21 miles, which I think was better than I thought it would be - my HR was soaring and I was dripping and it all felt great! I definitely need to incorporate these type of short intervals during longer indoor rides.

2nd activity were dead lifts - 5-5-5-5-5. Max had sent me a link to a video showing proper form and boy knowing what you are doing makes all the difference, my back does not hurt and boy my legs feel it. I wanted to get to the gym to do this, but weather did not cooperate so I was in my basement with my bar and plates. 65, 85, 95, 95, 115.

Hole in my boat

Rowed 5000m or tried to. Time was 26:40 which was 2:50 slower that last time and for the first time my HR could not get high.
The only setting on the concepts rowing is the foot area - not sure I know what pegs to put these on and I just realized that today.
Also did a 800yd swim at 15:30. Man am I consistent but still need to work on improving my pull

Tomorrow is another day

Incline over speed

Today was a 3k run at 5% incline on the treadmill. I opted to keep the incline at 5% vs. taking that down and increasing my speed. This was hard - ended up at 20:20 for time. I am ok w/that and after todays run definitely need to have my gait analyzed - it is not right as a result of my foot injury - I now have the joy of having some rear hip discomfort - but hope to resolve this very soon

Second WOD was 10! Squats, Burpees, Situps - 7:44 - I think 11 seconds faster than last time. And man, I hope everyone hates burpees as much as I do.

Yeah it is Monday

Just finished my workouts for the day and yippeee, tomorrow is a rest day.
I had 1-1-1-1-1-1-1 backsquats. I did 85, 135, 155, 155, 165, 175, 185 - I used the smith machine, which I know is not the preferred method, but I was at the gym by myself and had no spotter - still very hard by the 5-7 rep.

I then went to my group swim and today was a 1000yd time trial for baseline. I ended up at 19:19, not horrible but definitely room for improvement. I was in the first group so while I timed 2 others I also got to watch some really good swimmers and have my plan for what I need to change and focus in on, which is really rotating at the shoulders. My shoulders are pretty much squared to the water -

So I have my plan but for now I will enjoy the 24+ hrs of much needed rest.

Is it Monday yet?

Today was a 40 minute bike for distance. Was feeling yesterdays workout and ended up at 10 miles, which is better than I thought it would be. I decided I needed to wait to do my 50, 25lb thrusters since my legs were totally dead after the bike.

Two hours later, I started my thrusters - I only have one 25lb dumbell so I had planned to use my barbell bar, with all intentions of adding 5lb weights to each side making it 50lbs, but that was a no go. I took the weights off, started my stopwatch and went to it - omg! After my first 10, I thought I was going to just drop - I had to take a few breaks and also broke up this set as 10,10,5,5,10,10 - the last two or three were basic failures, which is not all that bad. And all day yesterday I was thinking this simple 50 rep set would be a no brainer - no way!

R & R

I wish meant rest and relaxation, but today it meant 500m row, 400 run, 5x thru for time. I think a few of us did this today or yesterday. After working until 1 am last night and getting up at 4:40 am (tax season just sucks), I wasn't sure how I would feel , but I was able to push myself and did a 25:40, which I am happy with. That time included the back and forth time between equip and the time it takes to get the treadmill working, which seemed like an eternity today. I finally managed to hit high speed on the treadmill and did some at 8.0 which is a first for me. The rower was slipping forward and I think I need to suggest to the gym that they think about putting some sort of mat underneath.

Today was proof positive that enough sleep is sooooo important.

Boy, I can't wait until Monday - first rest day in 20 days!

Encouraging Bike

5k, rest 3minutes, 5k for time.
First 5k 10:56 avg HR 146, Avg speed 17.0, Avg cadence 88
Second 5k 11:33 avg HR 156, Avg speed 16.1, Avg cadence 84
My goal, other than pushing for time, was to keep my bike on the big ring - since it was a short distance, duration bike, I had to do that and I did. Felt pretty good on the first one, tired, as the times indicate, on the 2nd one. I did feel like puking afterwards, so that is a good sign as I have written before. Also worked a 12 hr day, very unusual for me
All in all a decent bike

2 WOD today

Today was not only one of my busiest days at work (I do tax reporting and my forms will go to print tomorrow) but it also was a 2 workout day and my son has a hockey game at 5. I had to get my WOD done and my husband is traveling so I needed to plan to head up to my sons prep school for the game - it is his first game back after being out for 4 w/concussion.
So I did what everyone would do - take a few hours of vacation time!

WOD #1: 20 box jumps, squats, pushups, situps, run 1 mile - 2x thru for time - 21:34
WOD#2: a short 500 yd swim TT - 9:50

Ideally I would have spaced these out and eaten lunch beforehand, but I had to do them back to back. I think my swim would have benefitted had I had time to do a few warmup laps

Yesterday I had 50 burpees for time - I do a knee pushup in my burpee, and my arms go straight up coming out of the squat - 3:52

Loving the weather here in CT - as most of you have posted hating the treadmill, I am right there w/you. I will run outside in pretty much any condition and any temp to avoid indoor running.

Today was just a 5-5-5-5-5 back squat session - yeah right. I manage to get to almost failure and I am sure my legs will thank me later. But also realized that I don't have the right rack for my bar and plate set at home and even with my husband standing there, if I had to drop the bar, I would crack my basement floor. So I will opt to get to the gym for future squat sessions and thinking I can easily do more weight if I had the right setup. My sets today were 75, 85, 95, 105, 115

Ended week on a high note

Today was a Tabata circuit and then my group swim. Tabata was good as usual. But the swim was really really good. First, the swim set the coach gave us today was great - and secondly, my stroke finally felt good.

Bike = Questions

Today I had a 30K bike TT on my schedule. Got on the trainer and was feeling pretty good and finally thought I found a gear I could keep a decent pace - but about 6-7 miles in, I hit a wall - I had to stop for a few seconds several times today. I realized two things - first my seat really is not comfortable on the trainer, but when I ride outside it is just fine. Does anyone else experience this?
Second - I really don't understand my bike gears. I usually start on the bigger of my 2 rings thinking that my speed is faster on the bigger chain ring and if I could keep a good cadence for the entire ride, I would be in great shape. I ended up in my smaller chain, in the middle gear and it felt harder than my big ring, easiest gear - so I obviously need some help in the mechanics of how the bike really works. I ended up the back 10 miles in the small ring, middle gear and my cadence was pretty good, but my speed was not what I had hoped for. I also think that because the seat is not comfortable, it makes my legs feel worse.

I am rambling, but will try and pull up my bike manual online and see if there is any info that will help me. I am not satisfied with a 15mph bike which is where I ended up for the 30k.

Part2 - This one deserves a name....

2 WOD on my schedule today, so my lunchtime was devoted to 400m run, 20 box jumps, 20 wall ball shots, repeat 5x thru for time. I had no choice but to give some seconds away to get water - 18:55 for time, HR avg was 162 and peaked at 174. Awesome!

Thank goodness I have about 4 hours rest before doing bike intervals tonight.

Had a bike 1 mile, 1 min rest, 6x for time - 26:49 - pretty pleased - I also found this set hard, but aren't they all, isn't that the point.

A Good Day

After my run yesterday I was so looking forward to a swim day today - can't remember the last time I said that. Very hard to get into the water when it is so cold outside. But I wanted to practice the changes I made to my stroke, so I was excited to get into the pool. The 1000 yd swim was really good. I totally felt a difference and think in a few more swims, I will definitely have the hang of the pull. Yeah.
I then had 1-1-1-1-1-1-1 max deadlifts - so I decided to try and go for it - I put 35lb plates on each side of the bar (20 lbs more than last week) and after staring at the bar, trying to see if I could lift it, deciding whether to take the weight off - I focused on my legs and just did it. Used bike gloves since my bar is rough. I am happy

Keeping it real

Trying to keep my results today in perspective. Had a 5k run TT today. Started outside at 4:00 pm, it was cold but not too bad until I turned around and hit the wind! Considering this was my first 5k TT run post foot injury (7 months ago), I told myself I would be happy with 9 - 9:15/mile. Of course, that was a lie and really wanted to come as close to my PR from last season, which was just under 23. I was going good until I turned around and hit the wicked wind - do I get a 'wind handicapp subtracted from my time? I ended up at 26:16, max HR = 174, Avg = 168.

While I am a bit disappointed I am trying to keep it real - my results today were 3 minutes faster than 3 months into my training last year with a good foot and better than my goal for today and just 3 minutes slower than my PR from last year. So I got home, stretched, iced and decided to not beat myself up, after all, tomorrow is another day!

Helen Kicked My Butt

Was introduced to Helen today: 400m run, 21 KB swings, 12 pullups, 3x thru for time - 10:41 and could have been faster but I was fighting to not slip down my driveway on the ice on the way back from the quick run. Go figure something so short could get my HR to 170, Avg HR for the short circuit was 159. I still can't do a full pullup, but the swinging back and forth into a jump/pull up over the bar that I saw on crossfit is, I think, the best alternative.

I decided that if these short circuits don't make me feel like puking afterwards, I am just not working hard enough. So that will be my guide going forward.

Had a much needed massage today - feel very good right now.

Cold Sunday

Hard to get out of the house when it is so cold - but knowing my 1st WOD should only be about 12 minutes made it easier: 500m row, 15 pushups, repeated 4x - took me 11:56, HR max 160, felt pretty good other than the rowing machine sliding forward on me, that was a first. Graduated to regular pushups also, yeah.

Long swim later today.
Got some really good instruction at today's swim that made sense to me. For some reason I kept thinking my pull was under the water at my waste area and today realized it is out in front of me - yes, I am slow to learn. I also realized that my rotation was not happening with my shoulders which were totally squared. Cant' wait to put this all into practice at my next swim.

I Am An Idiot :)

Today was 3 different tasks: 20K TT bike, 15 deadlifts at 1/2 my bodyweight and 1000 yds swim so I thought. I did my 1000 yd swim at the Y this morning - 20 minutes - still way too slow for my liking, but I did a moderate/fast on the 100s and it went by very quickly. I waited about 2.5 hrs and then changed to hop on my trainer - I reviewed my training plan to make sure it was indeed a 20K bike and then read that the 1000 yds this morning was supposed to have been a ROW!! Ugh - no turning back, oh well. Anyhow, my bike TT was exactly 1 minute faster than last Saturday and .3 mph faster and I stayed in my big ring for 75% of the bike vs last week I was in the big ring for only about 25% - so I think that is some progress. Man, the trainer is hard, how quickly I forgot that - April can only come to soon to get outside, that is for sure.

My fast swims are still the same time as my moderate/easier swim, only difference is my HR so I still need to figure out the efficiency pull issue I have. In theory I understand just can't seem to put it into practice.

Deadlifts

Today was my first deadlift set. Wasn't sure what to expect or what my max weight should really be. I did 95lbs and probably could have gone up a bit more - definitely next time. But even with only a 3-3-3-3-3, Wow, I can feel my legs. Thankfully tomorrow is a rest day, which is my last one for about 20 days to come!

Holy Crap

My first WOD was a row, KB ciruit. I did the same circuit back on November 23 in 29 minutes. Today I did it in 15:10 - If that is proof this stuff works, I don't know what is. HR also got up to 174 - all good!!

And part 2 - 800yd swim - managed to get a lane at the Y and was so excited forgot to turn on my HR monitor until lap 20 was completed so I estimate a time of 14:58, but HR was a good high of about 158 - 160.

My First Blog - 1/5/10

Taking the advice - this is my first ever blog. I thought it would be fun to share the 'pain' with others - but in this case, 'pain' is all good! Worked with Max during 2008-09 to train for Rev3 and Lake Placid IM. Without getting into the details, due to an accident during the Rev3, I was unable to complete that race and had to defer LP. So now brings the same 2 goals for 2010. I am totally loving the concept of short duration/high intensity circuits. Today I was introduced to one of many new women in my life - Cindy. It was ok, but definitely was NOT my favorite AMRAP WOD thus far. I also had an optional 5k run and chose to take my 2 goldens for a very cold walk instead - better than sitting on the couch.

I look forward to blogging and reading all of your blogs as well.

Just a quick comment on swimming - this past Sunday I realized right now I only have 1 swim speed - but when I have a fast interval my HR soars, vs a slow interval, but my times are almost the same - hmmm still need to figure out the swim thing.