Does it count if...

I can swim across the entire length of the pool without taking a breath? only about 3 strokes? almost glide the entire way?

All evidence to the contrary I haven't abandoned the blog.  The last few weeks have been really busy! Last week was my Spring Break and I was working full time in Baltimore when mean 2+ hours in the car each day in addition to my hours in the office and this week I've been at a conference in Chicago.  I have still managed to get (some of) my training in...

Although I'm not sure if I can really count the 35 minutes I spent gliding back and forth in this pool today!

***
Training plan - 29 minute swim

My plan - no real plan

Actual - 5 minutes swim, 5 minutes kicking, 5 minutes swim, 5 minutes thumb-to-thigh drill, 5 minutes swim, 5 minutes catch-up drill, 5 minutes swim; 20 minutes elliptical

I think I'm bad at sleeping

A little more than a week ago I downloaded a sleep tracking app. I'm generally skeptical that my phone can tell if I'm sleeping or not but I was curious to see the results anyway. From what I can understand, it doesn't so much track sleep as movement. I turn the tracking on before I go to sleep and when I wake up in the morning it has a graph that indicates when I was in a "light" to"deep", total sleep information, a percent deep sleep, etc.

My graphs look something like this.  I'm currently averaging 67% "deep" sleep and across the 8 days I've been tracking so far, I've only hit the 80+% threshold once. On the other hand, I am averaging 7:48 hours of sleep which is pretty good considering it's midterms!

It also records noise if you hit a certain threshold. So far...nothing interesting. No snoring, no talking, etc. Although last night I decided, I might be able to use this to be "productive" in my sleep.  You know how you go through "to do" lists in your head before going to sleep? (no?  just me?) Well I think I can record them to follow through on the next day.  Now if I can just figure out how to be productive while in the car for 2 to 3 hours on the days I'm commuting to Baltimore!

***
Training plan - 29 minute swim

My plan - I'm kind of torn between swimming intervals and just swimming for 29 (or so) minutes to see if I can beat my last record of 52 laps in 26 minutes.

Actual - ?

I had such grand plans

So my original thought for today's post was to synthesize the comments and suggestions I received on my blog and detail the changes I plan to make as a result.  As one of my professor always says, you shouldn't ask for opinions if you're not going to do anything about them!

Unfortunately between today's two workouts and finance midterm, my 6am wake up tomorrow, 3 hours of commuting, 30 minute group presentation, and Thursday's 12 page paper to edit and Quality midterm to study for, I'm feeling a bit overwhelmed and drained. As such, while I agree with my professor, I also don't want to make promises I'm not sure I can keep yet!

So until I can get a handle on my life, we'll all just have to make due with the addition of the training totals tab & this selfie, just for Steve (which is also a shout out to him, so I guess I'm not so bad at responding to feedback after all)!

Holly helping me stretch after Sunday's run

***
Training plan - 29 minute run, 48 minute swim

Ok so, the training plan didn't actually call for 2 workouts today but it was the only way I could get these in!

My plan - I sketched out a plan for intervals this morning and planned to push myself with the run.  The plan called for 3 minutes fast and 2 minutes slow with 1.5% incline on the slower sections.  For the swimming portion of today's training I planned to do drills and work on technique instead of killing myself for 2 workouts!

Actual Running - I actually pushed myself a bit harder than I thought I could/would! I bumped up the speeds from my original plan and the incline as well.

MPH                      Min/Mile         Incline                      # of Minutes      Cumulative Minutes

 5.0                        12:00             0%                            2:00                   2:00

 5.5                        11:00             0%                            1:00                   3:00

 6.0                        10:00             0%                            1:00                   4:00

 6.3                         9:30              0%                            1:00                   5:00

 6.7                         8:57              0%                            3:00                   8:00

 6.3                         9:30              1.5%                         2:00                   10:00

 7.1                         8:30              0%                            3:00                   13:00

 6.7                         8:57              1.5%                         2:00                   15:00

 7.5                         8:00              0%                            3:00                   18:00

 6.3                         9:30              2.0%                         2:00                   20:00

 7.1                         8:30              1%                            3:00                   23:00

 6.3                         9:30              2.0%                         2:00                   25:00

 6.7                         8:57              1%                            3:00                   28:00

 6.0                         10:00            2.0%                         2:00                   30:00

With the 3 minute cool down I ran 3.46 miles, average 9:31/mile and felt great!

Actual Swimming - By the time I got to the pool at 11 I was running a bit behind and beginning to feel drained. I powered through my drills it was a struggle.

WARM UP

·       200 SWIM

·       50 KICK

·       50 SWIM

DRILLS

·       6 x 50 : 25m Thumb-to-Thigh drill, 25m swim

1      100m swim

·       6 x 50 : 25m Touch-and-Go drill, 25 yards swim. 

2      200m swim

·       5 x 100 : 25 yds kick, 25 yds Thumb-to-Thigh, 25 yds Touch-and-Go, 25 Swim·

COOL DOWN:

·        200 SWIM (more if needed for time)

         76 lengths total

Just keep swimming

Before diving into (swimming...diving...get it?) today's post, let me start of by thanking everyone who provided feedback on my Monthly Checkup post! Really appreciate the thoughts, suggestions, and comments (ok, well only some of them, you know who you are)!

I've already implemented one of the suggestions with the addition of a new page, "Training Totals".  I'm now tracking the amount of time my training plan indicates we should spend on each of the disciplines and the amount of time I actually end up spending, plus the mileage that translates too.  Some of the numbers are a little rough (it's hard to track time when swimming) and I know the biking distance is wrong since I couldn't track distance on yesterday's workout (I used what I know to be my average mph on the bike and calculated a best guess for that one). I would like to get this info on the main page but was having some difficulty with formatting.  I'll keep trying though.

Unfortunately I can't devote the time I would like to this and other updates based on your feedback, although I plan to! More on that soon.  Currently I'm just trying to get through the week.

I can only make it show 7am to 7pm, you'll just have to take my word that my schedule both starts earlier and ends later 

And what a week it is.

Just keep swimming

Just keep swimming

Just keep swimming swimming swimming

What do we do we swim, swim, swim

(Finding Nemo)

So bear with me through this week folks!

***

Training plan - 58 minute bike

My plan - originally thought I would do this week's 48 minute swim (which would have worked much better for today's post) but I couldn't make the work with rest of my life. So now instead I'm going to work out twice tomorrow...

Actual - ??

I would hate to give the wrong impression...

I feel like if you read my blog (and weren't around me yesterday) it might sound like I "have it together." I'm currently balancing grad school, a graduate assistant position, ad hoc consulting projects and triathlon training.

Don't let the blog fool you!

I may have just tipped the balance, and not in my favor.

I'll now be interning for an insurance company based in Baltimore.  Two days a week I'm adding a 6 to 8 hour day interning, plus at least an hour drive each way.  And I added this all in during midterms and when I need to spend this weekend in New Jersey.

Yesterday was my first day at the internship and it went really well.  Naturally I have gave myself 2 hours to complete the 1 hour drive and had ample time to get breakfast and do some reading before starting the internship.  Unfortunately I was also up at 5:45 to accommodate that 2 hour drive.

But it could have been worse...

I could have been commuting into DC instead of out of it!

After the internship I rushed back to DC for class where I discovered I had a lot more work to do on a presentation due next Wednesday. Trying to fit in time for that really threw more for loop.  Finally settled on taking a train to NJ instead of driving (that's 6 to 8 hours productivity back!).

Of course booking at train at the last minute for a weekend was going to be about $300 round trip.  I was all set to pay that - I figured it was actually a small price to pay for my sanity - when I remembered, I had points! I used points to pay for one leg and then bought enough points to cover the second leg. Paying out right for the return would have been $131 but I could buy enough points for $83.  So basically, I beat Amtrak.

So I'm feeling a bit better about getting through this next week.  By 5pm next Thursday I should have 2 group projects, 1 presentation, 2 midterms and a 12 to 15 page paper behind me and be heading to Spring Break (where the only thing I have to worry about is working full time in Baltimore)!

But I'm still concerned about how I'm going to add in 60+ minute workouts on days when I'm commuting to Baltimore but I think I'll have to cross that bridge when I get to it...

***
Training plan - 26 minute swim

My plan - Attempt to get 54 lengths done in 26 minutes - swam 54 lengths in 30 minutes on 2/11.

Actual - Just missed my goal of 54 lengths in 26 minutes, I was able to do 52 in 26:11 which works out to about 50m/minute so that's still faster than my swim on 2/11 which works out to about 50m in 1:06. For some reason when I was in the pool I thought my goal was 56 lengths and I reached a point where I knew that wasn't going to be possible but I might have been able to eek out 54 lengths. Next time!

Early but worth it!

As I know I have mentioned, I've really enjoyed getting back into swimming but it's been sooo long since I've done anything beyond a quick swim in the ocean to cool off in the summer.  Thus far I've just been swimming for the allotted time on the training plan and only recently even added intervals.  But as I've been swimming I have wondered about technique and form without any answers

Well I finally got some! And I almost didn't.

This past Saturday I dragged myself out of bed with not nearly enough sleep at the way too early (for a Saturday) time of 6:45.  There were quite a few times Friday night and Saturday morning when I thought about just not going.  But the training program I'm participating in had scheduled these swim clinics for us to work on technique and it was going to be my only opportunity to do so. The session was led by Sarah Thorpe, Australasian National Open Swimming Champion and member of the Australian Open Swimming Team.  She offered some great tips on form and triathlon swimming.

Some key take aways:

• I need to be doing more drills to focus/improve form
• I need to get the most out of my arms as possible during the swim to save my legs for bike/run
• Relaxing my ankles will help with saving my legs
• I need to be better about alternating my breathing on both sides
• I need to think about/practice sighting in the distance more, won't have a black line on the bottom to follow on race day!
• Think about head/body location
• Use my core
• Rotate with the hips first for more power
• Use entire forearm for the "pull"
• Work on "high elbows" to engage the back muscles, shoulder above elbow, elbow above wrist, wrist above hand
• Arm should enter 2/3 extended with hand at 30 degree angle

So now in addition to long swims for practice for the race and swimming intervals for speed, I'm also going to mix in workouts with drills for technique.  Here is today's plan:

WARM UP

·       200 SWIM

·       50 KICK

·       50 SWIM

DRILLS

·       5 x 50 : 25 yards Thumb-to-Thigh drill, 25 yards swim. 20 seconds rest between each.

·       5 x 50 : 25 yards Touch-and-Go drill, 25 yards swim. 20 seconds rest between each.

·       4 x 100 : 25 yds kick, 25 yds Thumb-to-Thigh, 25 yds Touch-and-Go, 25 Swim

·       18 x 25:

o  25 yds L stroke, L breathe

o  25 yds L stroke, R breath

o  25 yds R stroke, R breathe

o  25 yds R stroke, L breathe

o  25 Touch and Go

o  25 Swim

COOL DOWN:

·        200 SWIM (more if needed for time)

70 laps/1750M total 

***

UPDATED:

***
Saturday's Sunday's Training Plan - 30 minute run

My plan - Run outside for 30 minutes, try to improve speed

Actual - Ran a 3.2 mile loop behind my apartment I had mapped out previously and run a few times.  Set a personal record for that course!  Also, inspired by classmate Steve who just started P90X so I added in an abs workout when I finished my run.

***

Today's training plan - 44 minute run

My plan - See above!

Actual - My plan might have a bit ambitious for 44 minutes the first time through. Vic and I did it together and ended up stopping to talk through the drills and some of the tips from the swim clinic which might have made it take longer.  I don't necessarily feel like it was a great workout, I rested a lot more than I do when I'm just swimming or doing intervals, but I do think it was helpful for working on technique.  Except for maybe that last drill, I was too busy trying not to look like a deformed dolphin than think about technique...

Here's what actually happened:

WARM UP

·       200m SWIM

·       50m KICK

·       50m SWIM

DRILLS

·       5 x 50 : 25m Thumb-to-Thigh drill, 25m swim. 20 seconds rest between each.

·       5 x 50 : 25m Touch-and-Go drill, 25m swim. 20 seconds rest between each.

·       4 x 100 : 25m kick, 25m Thumb-to-Thigh, 25mTouch-and-Go, 25m Swim
        2 x 50 : Swim

·       4 x 25:

o  25 yds L stroke, L breathe (R at side)

o  25 yds L stroke, R breath (R at side)

o  25 yds R stroke, R breathe (L at side)

o  25 yds R stroke, L breathe (L at side)

COOL DOWN:

·        200 SWIM (more if needed for time)

1600 M; 64 lengths total

Lent might be harder than triathlon training...

Fortunately it's shorter!

Already regretting my lenten promise and it's only 9:10 on Ash Wednesday as I write this...

I decided to give up salt and sugar substitutes for the next 40 days. I almost started off Lent by breaking that promise since it I had to remember it pre-coffee!

I've been thinking about the amount of salt and sugar substitutes I use for a while. I've noticed myself using more and more of both. No part of me really wants to give up either but I decided to use lent as the swift kick I needed to follow through.

So here are the specifics:

• No adding salt/sugar/stevia/other sugar substitutes to my coffee/food
• Limit food with lots of salt/sugar in them but not be crazy about it (ie I already buy canned tomatoes/chicken broth with no added salt; I'll continue to use those)
• Not going to foist my lenten promise on others (ie When I cook for others, I'll use salt or put out salt for their use only)
• Try to be better about going to Mass on Sundays, feel extra guilty if/when I don't go 
• Follow through with not eating meat on Ash Wednesday/Fridays

Again, today has already been tough and I'm pretty sure it's going to get worse!  No stevia in my coffee or my greek yogurt. (I eat plain, fat free greek yogurt and usually add cinnamon and stevia...and it needs it).  Tonight I'm supposed to go to Hill Country, a really great BBQ place that I love...where I won't be able to eat anything. There are no non-meat options beyond mac and cheese; even the collard greens have bacon in them!  

***

Training plan - swim 18 minutes

My plan - swim intervals for 18 minute; 100m slow/100m fast?

Actual - strongly consider not swimming...what's really is the difference between an 18 minutes swim and a 0 minute swim; whine about the amount of time it will take me to change in a swimsuit/shower/blowdry my hair/change again/etc relative to the amount of time I'll be swimming...but actually followed through and swam 36 laps in 18 minutes; swam 100m slow/100m fast

That darn second mile

So it was no 11 miles like my cousin's run this past weekend, but I'm pretty happy with how my Sunday run turned out.  It was definitely one of those workouts where you start out hating every moment of it and not wanting to do it at all but ending up feeling great.

I set out just to complete the bare minimum of the training plan, a 40 minute run, with no particular destination or length in mind.

I ended up deciding to run for 20 minutes down Custis Trail aka the least scenic route in the area (it runs along the length of a highway).  I figured I could run for 20 minutes in one direction, turn around and run back.  When I did turn around I was starting to get into it so I picked up the pace and decided to weave back to my apartment through a residential area instead of along the highway.

Overall, I felt pretty good! And I pushed myself to run faster which I need to be better about. I ended up running 4.6 miles in about 43 minutes with an average of 9:29/mile. And this was even along a particularly hilly route.

But that darn second mile! Why do I still spend a good mile of my runs hating the sport and wanting to stop? Not only was running it miserable but I slowed down to 10:15/mile (to be fair, that mile was also pretty up hill, gaining an elevation of about 70 feet and included a category 5 hill)

***

Training plan - Recovery week! 30 minutes swim

My plan - swim freestyle for 30 minutes

Actual - Swam 54 lengths in 30 minutes, I had thought I would be able to get lengths done in 30 minutes but I was feeling pretty drained at the end. I think part of that might have been awkward timing between meals? Trying not to feel bad about it because it is the recovery week anyway.

Woo! Not Crazy!

Well, I mean, except in the ways that I am...

I had my follow up appointment with my doctor to review the results of my MRI.  I was really nervous going into the visit because I was concerned that either my doctor would say something was wrong and I should not train or that they didn't see anything on the MRI and I just had to deal.  I think I was more worried about there not being a solution than anything.

For better or worse, something apparently is wrong.  According to the report "redemonstrated is fragmentation of the lateral sesamoid of the first metatarsal phalangeal joint, which demonstrates low signal on T1 and T2 weighted imaging consistent with the radiographic eqivalent of sclerosis. No marrow edema. Findings most likely represent subacute to chronic sequela of trauma/fracture, sesamoiditis and/or osteonecrosis."

So...yeah... that's what's wrong...

From what I understand the sesamoid bones act as a fulcrum for the flexor tendons, the tendons which bend the big toe downward. Sclerosis is an induration or hardening, especially from inflammation. And Sesamoiditis is an inflammation of the sesamoid bones. (Thank you Wikipedia)

This is probably actually the best result from all this.  I'm a little frustrated that I had an x-ray of my sesamoid bones for this pain about 3 years ago and was told they looked fine, but I'm trying not to dwell on that.  The treatment for sesamoiditis is injections, orthotics and anti-inflammatories.  The doctor I saw today hasn't done many injections for sesamoiditis so she referred me to a foot specialist. I have an appointment on Thursday as well as prescription for orthotics and already filled the one for the anti-inflammatory.  

***

Remember how I said yesterday it didn't sound like February was going to get any more crazy that it already is? Yeah, I was wrong. Looks like I'm going to be working in Baltimore a few days a week starting February 20th.  I'm really looking forward to this new experience (more on that to come at some point) but I'm worried it means I'm going to need to give up my shifts at Miriam's Kitchen were I volunteer as a sous chef 2 days a month. 

***
Training plan - swim 24 minutes

My plan - swim 30 minutes but work on speed, maybe try intervals? 100m fast, 100m recovery, etc; 30 minutes bike, abs

Actual - Swam for 30 minutes, 200m (8 lengths) slow, 100m (4 lengths) fast for a total of 56 lengths. I wanted to push it a little harder and finish out 60 laps but an older gentleman asked if he could split the lane with me and it was really throwing me off. I did at least 30 minutes on the bike but had to switch bikes at one point so I'm not sure of the final time and distance. I did abs yesterday and I'm planning to do them tomorrow so I skipped for today.

So apparently Triathlons are expensive...

...who knew!

Ok, so I did know that. But it really hit home this weekend at my training program's "Gear Clinic."  The clinic was designed to review the "need to have," "want to have," and "luxury" triathlon items.  I dragged myself out of bed for an 8am meeting on Sunday morning because I felt like I needed this information. And it was a good session, if a bit overwhelming!

I came away from the clinic with a list of things I need to buy, both immediately and sometime more in the future. Fortunately I already have some of big ticket/necessary items.

Let's review:

Swimming:

• Swimsuit: bought 2 at Costco; $25/each
• Goggles: Need to buy at least 1 pair, probably 2; should do it immediately but will probably suffer through with the ones that give me bruises under my eyes for a bit longer
• Swim cap: bought on Amazon for $7
• Wetsuit: going to really hope I don't need this

Cycling:

• Bicycle: stolen from my mother (Thanks Mom!); considering investing in new tires? pedals?
• Bike Helmet: also stolen
• Bike short: Need! $??
• Tire changing kit/spare tube/bike pump: There is some kind of kit attached to my bike, I need to investigate what it contains and hope everything is included!
• Aero-bars/clip-in pedals/clip-in shoes: Probably not going to happen but a girl can dream
• Protective eyewear: Need!
• Gloves: Will need a new pair when it gets warmer
• Bento box: will probably buy (apparently for storing GU/snacks during race); $20?

Running:

• Running Shoes: I could use a new pair; $100 ish
• Speed laces/Elastic shoe laces: Will probably buy; $10 ish?
• Race belt: will probably buy; $10 ish
• Running shorts/shirts/socks/sports bra: Can always use more!

Triathlon & General Items

• Triathlon shorts/shirt: Will probably buy (designed to be worn for all three disciplines on race day); hope to find for less than $100 (that might be optimistic)
• Road ID: Safety First!; $20 to $30
• Transition bag/transition towel: will probably buy?

Oh and lets not forget the cost of the training program ($200) and race entry fees (???)!

This might be my most depressing post to date...

Training plan: swim 40 minutes

My plan: swim at least 40 minutes of freestyle without stopping

Actual: Swam 74 lengths in 40 minutes; pushed through to 80 laps in 44 minutes, probably could have pushed myself more today 

So it was a foot!

Quick update on the foot pain I mentioned last week. I'm both pleased and disappointed to hear my x-rays were "unremarkable."  Pleased because that means I didn't miss anything glaring when I was trying read my own x-ray but disappointed because:
A. That means there is still no solution
B. No one likes to be "unremarkable!"

So the next step is to get an MRI which should be able to show more related to the tendons and any inflammation. The next available appointment wasn't until Tuesday and I won't see the doctor until next Friday.  It's been a few years of this so I guess I can wait a week or so longer!

In other news...

Training plan - 22 minute swim, HR Zone 1-2

My plan - Swim 22 minutes, freestyle, no breaks + at least another 20 minutes but may mix up the stokes

Actual - Swam 44 laps of freestyle in 22 minutes, finished up with 16 laps of breaststroke. Had hoped to do more but was crunched for time and not really feeling it!

Testing my resolve on Day 1

Day 1 of "official" triathlon training is finally here.  The plan calls for a 36 minute swim.  I had originally "scheduled" this workout to follow my class/meeting schedule for the day.  (Un?)fortunately my classes/meetings have been cancelled for the day due to (a complete lack of) serious weather conditions.

So now I have to fight against my every instinct and head to campus on a "snow" day so I can swim. I feel like this must break some kind of student rule/code/law?  I need to head out anyway so I can hit up the grocery store. For better or worse (worse, definitely worse), food will always get me out of the house and I might as well get a workout in, I guess.

I usually swim for more than 36 minutes and shoot for distance or a certain number of laps but stop every 30 laps for a 30 second break and usually swim 10 laps of breaststroke as a break for every 20 laps of freestyle.  I may shoot for swimming 36 minutes straight, all freestyle although that seems ambitious.

I'll report back.

Update:
Training plan - 36 minute swim, HR zone 1-2

My plan - swim only freestyle for as long as possible, see what happens

Actual - 36:28 minute swim, 68 lengths, avg HR 143 (74% max HR, zone 3 ish)

(PS - mere hours left on the Facebook update poll. If you haven't voted yet, please do!)