Thursday, 30 June 2011
Wednesday, 29 June 2011
Busy day. It's still juneathon. Today. Big plans, small delivery. No swim. No long ride. But bike commute. And lovely walk with my buddy. And my knees are totally fine with a little rest. I did weighted lunges yesterday, which I hate. My knees are always sore a little afterwards. But my legs get stronger.
So another blog done.
Tuesday, 28 June 2011
This month has proved quite busy, and I wish that I had spent more time visiting other blogs and offering support.
Today, bike commute, 90 minutes circuit weight lifting, and then 30 minutes on the bike trainer. I would have spent longer in the saddle, but microsoft windows oh so helpfully decided to install a service pack that required a re start during the ride. So I was done for. Odie was happy to get out for a walk a little sooner.
I made progress on my desire to train in the morning. I woke at half six and it was already so hot that I couldn't sleep. I sat in the garden with my coffee and watched butterflies, birds and bees. I didn't actually make it to the bike but I was awake. Baby steps.
Monday, 27 June 2011
Sunday, 26 June 2011
Friday, 24 June 2011
Thursday, 23 June 2011
Wednesday, 22 June 2011
Monday, 20 June 2011
I had a great day on Sunday and thoroughly enjoyed the event. I finished in under three hours, which was faster than I expected. The swim was cancelled due to high seas, so we ran an extra bit in the beginning.
I'll come back with a more detailed race report soon. Gotta meet my Monday first.
Saturday, 18 June 2011
this is the first olympic distance tri I've attempted. I'm excited about it. The three tri's I've completed before were sprint distances.
Tomorrow is 1km in the sea, 40 km on the bike followed by a 10k run.
The race director indicated that the lifeguards will make the call whether to swim. The seas are predicted to be 6 to 10 feet with very high winds. So if it's not safe, it will be a run-bike-run. I'd rather swim though! I'm packing both warm clothes (if it rains) and warm-weather clothes (if it's sunny). today it has rained and gusted and thundered. And the sun came out too. Pure Dutch weather.
I'm taking the train north since my H needs the car to get my younger son to a tennis tournament and then sailing in the afternoon. It will be a bit of an adventure. But my start's at 13h, so I have plenty of time. The train is only an hour and drops me a ten minute walk from the course.
I've got my food planned, my kit backed, my bike ready. My garmin programmed. I tried to eat and drink enough today. and now it's time to go to bed.
I put on a new Livestrong wrist band tonight. I related to it in a new way.
Friday, 17 June 2011
It was curious to observe how I deal with uncertainty, how the threat of illness can clarify priorities and make choices clear. Racing is secondary to health, though for me it is one way I support my health.
In some ways, nothing changed but the thoughts I was thinking. I wonder what other thoughts I can change.
Now, to go translate the race instructions.
Thursday, 16 June 2011
I decided the good thing about this experience is I can tell people about it and maybe they'll feel motivated to take care of their own health and check out moles and spots. I found an interesting description on wikipedia that said if you have "an ugly duckling" - a mole or spot that's different from the other ones on your body - you need to have a doctor look at it.
A basal cell carcinoma can have several different appearances. It can be a shiny bump, a sore that heals and then forms again, a pink-colored growth, an irritated reddish patch, or a waxy scar. Sometimes, a basal cell carcinoma may resemble psoriasis or eczema.
I vacillate between thinking no big deal. This is the kind of cancer that doesn't kill people - at least not very quickly - and blah blah blah. And then I dissolve into some tears, especially if anyone is nice to me and offers me some empathy.
I didn't run today because it was pouring ran and I had to work late and had an appointment that got pushed back to discuss race day nutrition. I want the fire in my belly that I had on Monday. When I was ready to hit the next six weeks really hard. I think I can still do that. I just need a moment to collect myself.
Sunday's race might be my only tri-race this season. That would be a disappointment. But I can't seriously see postponing cancer treatment in order to be able to race. The cost could be too high.
So, what's on your list - Do you have an "I ought to get around to making that call?" Do it, because I am going to ask you.
Study shows marathon runners at increased risk of skin cancer
Juneathon activity today? Walk the dog.
I had a spot on my back checked, and it appears cancerous. Treatment options will be determined next week. On top of feeling a bit fearful and grateful that I got this looked at, I worry that the recovery time from surgery may mean I can't compete as planned next month. The dr indicated I wouldn't be able to swim for a while. And well triathlons typically require swimming, which is why I like them.
Anyway, I'm tapering for a race on sunday, so it was a rest day not counting my usual bike commute.
If you're fair skinned with a history of sun burns, and have a mole that's itchy or irregular, or a brown flat patch that's a bit different this year than last, have a dr look at it. Don't wait. I know you're busy and have other things you'd rather do. But you may be saving your life.
Tuesday, 14 June 2011
I did get to the gym at lunch for an interval session on the dreadmill, which was quite effective at bringing on the sweat, and showed me that my inability to run fast is mostly mental. I keep increasing the pace only to find that I can actually run faster than I think - at least for a little while. I'm almost ready to try some sub-5 min/km sprints. But not during the week I'm supposed to be tapering for the Oly on Sunday. After running, I did all manner of what the trainer said to do - times 20, three rounds each of 8 pairs of exercises. side plank things were easier than I thought they would be.
Something like this, only with a hand weight and reaching under and then twisting up. And recall that I am a blonde. So this is NOT me. And I did not need to brace my feet against the wall. However, I did do these on my forearm, not my palm. Gotta save something for later, I think.
And I'm not swimming tonight. I'm going to swim at lunch tomorrow so that I'm not yawning at my desk tomorrow as a result of seeing the other side of midnight (again). Which sounds like the title to a novel. Because it is. Come Sunday I will be the master of the unexpected.
Monday, 13 June 2011
6 days until Zandvoort Olympic distance triathlon
41 days until Antwerp half iron
Plan for the day:
1 hour bike trainer (intervals) - done
1 hour run (tempo with intervals )
some stretching & work with the foam roller
Sunday, 12 June 2011
Then 30 minutes on the bike trainer, doing power-meter intervals. Yikes. That totally kicked my a$$. I had planned a 90 minute ride, but thankfully I had dinner guests and I cut the ride short before it killed me. I will look at the watts in the workout and try again tomorrow! This will certainly strengthen my riding. The intervals at 230 watts got my heart rate up to 180. Yowzah. I was sweating bullets. Which reminds me, I need to re-hydrate. And sleep.
Saturday, 11 June 2011
most swim training programs don't give enough information. they focus on working harder and trying to go faster. These "canned workouts" are influenced by formulas that are supposed to improve your aerobic conditioning. Every set focuses exclusively on how far, and how hard. It’s also One Size Fits All. There’s nothing in it specific to your needs, goals, body type or skill level.
more effort does not naturally lead to faster swimming. In triathlon, working harder does not result in going a lot faster (compare to bike & run)
land mammals - swimming by instinct means only tiring more quickly - swim harder = less headway, more turbulence, greater fatigue.
The solution is a better brain, not bigger muscles or lungs. Saving energy comes from training the nervous system. The solution is to develop and maintain greater stroke length.
Swimming your best pace is far more about Sustainability than Velocity. Or “Do less; get more.”
- When working on my armstroke, I think first and foremost about using my arms to: (i) lengthen my body (ii) separate water molecules; and (iii) cause as little noise, splash or bubbles as possible. I think last and least about pulling faster and harder.
- When working on my kick, I think first and foremost about: (i) getting my legs to draft behind my body; (ii) about using a light, compact toe-flick, not a powerful leg drive and (iii) using non-fatiguing core muscle, not fatigue-prone thigh muscle. I never think about kicking harder and faster.
- When working on my catch, I focus on:
- (i) starting it as slowly and patiently as possible – indeed to have my hand be still for a nanosecond before stroking;
- (ii) on feeling the lightest possible pressure on my hand and forearm, at any given speed; and
- (iii) on holding my place, rather than pushing back.
If you can improve any of the three while keeping the remainders constant, you’ve improved.
The next day find another way to test your ability to improve one metric while preserving the others.
- When the skill base is established, do practices designed primarily to train the nervous system to maintain continuously-improving (Kaizen) combinations of Stroke Length and Stroke Rate. Let aerobic training ‘happen.’
- Be disciplined and rigorous in practicing efficient, fluent stroking patterns. Never practice inefficiency in order to go longer or harder.
Once a swimmer completed 250-500-750 with the assigned SPL, they progressed to a higher level challenge: Complete each of the swims at consistent SPL and consistent Pace. I.E. keep both Stroke Length and Stroke Rate consistent for the entire swim.
As their skills deepened, it was expected they would progress continuously to be able to complete them at the lowest count in their range – and consequently at faster paces, even if Stroke Rate remained constant. (Don't go faster than 1.3 with the T.T. until you can stay in your SPL.)
1. A primary focus on Balance and Streamline. This can be in either drills or whole-stroke, and often combinations such as 25 Drill 25 Swim, or 25 Drill 50 Swim. Whole-stroke laps will most often focus mainly on swimming with a particular Stroke Thought, and testing whether that Stroke Thought results in a lower count.
2. Using a Tempo Trainer at lower rates — most often 1.3 sec/stroke or slower.
This kind of training changes your movement pattern to reduce (1) drag and turbulence caused by how your body moves through the water or how you move arms and legs; and (2) slippage in your stroke. Your goal is to learn to move through the water, rather than move it around.
To Maintain Stroke Length, you do whole-stroke repeats, most often with a goal ofpatiently-and-incrementally increasing the distance you can swim without adding strokes to a high-efficiency SPL. I will often do this with sets like:
Friday, 10 June 2011
I "borrowed back" my iPod from my older son and ran with a coaching track by Asafa Powell. Reggae. Fun. Reminded me how much I enjoy having some music with me. Since he lost his machine, my son has been using mine. Making it slightly unavailable when I want it. But I like to share.
I ditched Odie at home, put some music on for him, hoping to convince him not to howl while I went to the gym and then picked up my younger son at school. I'm not sure it worked.
I enjoyed a 75 minute thrashing and a delicious visit to the sauna afterwards. Now I'm feeling the gravitational pull of the couch and wondering whether I'll rally for swim practice tonight. I'm the Parent-in-Charge tonight, so it may be that those duties require my presence on the couch.
Thursday, 9 June 2011
Tuesday, 7 June 2011
I'm reading an inspirational book by marathoner and Ironman Matt Long about his return to sport after getting nearly killed on his bike. I've just started the book, but it inspired me to work harder when I ran today. Matt took his experience to a new level and founded "I Will", dedicated to helping people who've been injured overcome the trauma. I have a well-functioning health body. No excuses.
I decided not to go to swim practice tonight. I'm quite tired and have an important meeting tomorrow morning. When I swim at 10 p.m. I often have trouble going to sleep before 1 a.m., and feel tired the next day. So, I will swim earlier in the evening tomorrow, although without coaching.
Monday, 6 June 2011
Sunday, 5 June 2011
I still have a long run planned. But first, I need to change the laundry. Odie is confident that I haven't forgotten him.
The real question is VFF, barefoot or shod? What's it gonna be? The last time I took the new Vibrams out, the inner seams gave me wicked blisters. Granted, it was my own fault for ignoring the pain as I ran. But my first pair never did such a thing to me. I will leave you with that burning question and let you know what I have decided after the deed is done.
My last thought to share is that I'm needing to change my self-talk. I have had my training season interrupted with allergies and then bronchitis. I'm still not back to a full training load. So my wicked, negative mind keeps picturing these awful showings at the races coming up. I need to bend my mind into showing me a positive picture, focusing on my very good base fitness level, the training I have put in, and my enjoyment of sport. I'm not "in it to win it," I'm just out there for the pleasure of the day. My goal is to train with enough purpose and intensity that the events I've chosen are within my ability, albeit with a bit of a push. I want to stop scaring myself when I look at the course time limits. So I'm picturing positive joy-filled starts and finishes.
Now, about that laundry.
I know you were much more interested in the run. Well, it's done. With Mizunos. I decided two weeks away from the Zandvoort tri, I didn't want new blisters. Hard pack sand; some soft sand. Boy that's hard work. Out into the wind, back on my back. 30 seconds per kilometer difference. 90 minutes, 5 w/u & cool down. 80 minutes 10.9 km. Very nice relaxing pace. All those nice jellies I met yesterday? Well, they're sunning themselves on the beach today.
Saturday, 4 June 2011
The course looks pretty interesting to me. I like swimming in the sea much more than swimming in a pool.
And the bike course is on a motor raceway. With banked turns. Cool.
|10:30 hours||Eighth triathlon Seniors, Masters (40 +) and Trios|
|11:30 hours||Trio's triathlon and quarter Seniors|
|13:00 hours||Triathlon Quarter Masters (40 +)|
1/4 triathlon: swim 1000 meters, 40 km. cycling and 10 km. run
|13.00 uur||Start ¼ triathlon masters|
|13.10 uur||Finish 1e zwemmer|
|13.30 uur||Finish laatste zwemmer|
|14.10 uur||Finish 1e fietser|
|15.00 uur||Finish laatste fietser|
|14.40 uur||Finish 1e loper|
|16.15 uur||Finish laatste loper|
Transition demo. Ha ha ha ha.
The rest of the ride was a wee bit slower, but I pushed it a bit and sometimes nestled in a pocket with other riders. I had planned 120 km, but the A12 was closed, requiring a major bit of extra driving to get to the start point. And I got a late start. And it was gusting. The tour group offers 30, 60, 120, and 160 courses. I wish they had an 80 or 90. That would have been just right. At 2.5 hours, this was a little short. But I had a great time. (especially with bulging back pockets!)
Bucolic is the word that comes to mind. And sweat is the other one. Hot and sunny. I have a wicked headache right now from dehydration. Now to figure out what's for dinner.
Friday, 3 June 2011
Today was simply a perfect day for the beach. Warm air and water temperatures, bright blue skies, and enough windy gusts to make the kite sailors very happy. I had a fabulous season-opener in the North Sea today. I splashed around in the waves for a while, getting used to the water temperature and the jelly fish. And the brown-green organic matter that obscures visibility. My husband and son, also in wet suits, were out with boogie boards. Odie swam after a tennis ball until he was exhausted and quite full of sea water.
After I felt ready, I swam about a kilometer along the shore line, going with the current from the incoming tide. I thought about sharks only occasionally and didn't see any. I grabbed a fist-full of jellies with most strokes. I didn't find my long distance rhythm - more like 4 or 6 strokes, check I'm not swimming to England, 4 or 6 strokes, check I'm not going to be eaten by something I can't see. Bi-lateral breathing was just fine. The wet suit is supple and slippery. Simply fantastic.
Thursday, 2 June 2011
|Kandahar policewoman Malalai Kakar arrests a man who repeatedly stabbed his wife, 15, for disobeying him. "Nothing," Kakar said, when asked what would happen to the husband. "Men are kings here." Kakar was later killed by the Taliban.|
I still need to move for the day. I have already ridden my bike. Today is a public holiday, so the gyms and public pools are closed. I want to either run or swim and I will do some body weight exercises at home.
Update: I rode my bike home & I've stretched and I think that's enough for today. I've trade pretty intensively the last several days, and I have the day off tomorrow. So I think I'll rest.
Wednesday, 1 June 2011
If you want to follow me on my journey to lean and powerful, you can read about what I eat on my food blog. That will make two readers. You and me.