Sparrows Experiment

sparrow said:
morning filled with coaching and swim lessons.

Tonight I'm hitting a great spin workout and then swimming. I've decided I can let the running go for the week, as much as it pains me to do so :( I had an extra week as a cushion built into my training plan on purpose...I'm glad I did that. I guess thats this week.
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You are like the 25th volume of the Encyclopedia Britannica.

So many wise. :luxlove:
 
Tonight I did a spin class and a swim

Spin class was so intense I really thought I might throw up at the end. I was SO overheated despite 2 bottles of water. It was like 1000% for the entire hour. It was an instructor I'm not familiar with.

Swim: 200s/200k/200p/200s
30 min buoy swim for distance: 81 laps (2025yds)

I thought the swim would be helpful with the cooling factor but I, again, pushed it. I used a buoy both for my ankle issue and to see the difference between my 30 min swim without it and with it. I actually went faster without my legs! I went faster even hardly pushing off walls because of the ankle. I guess I'm now curious about my non-buoy time with the mended ankle.

I've felt like throwing up most of the evening. I had a protein shake for dinner trying to cool my core temp some more and further sips of water. I hope I don't puke, thats the worst.
 
Comparing you to when you first started on this forum you are a different person. Your whole attitude has done a 180 I used to think reading your journal you were a bit of a worrywart but not you seem to be the type of person that just sucks it up and gets the job done. That is the mark of a true athlete and successful individual. Nice work and good luck in your races.
 
Well I can be a worrywart too! I do try to take things in stride and continuously surrender things I know I can't control. It makes life a heck of a lot easier to live.

I was pretty dead today. I think the race weekend, a harder work schedule, single motherhood, and the tension of the foot has proved to give me challenging week. I feel like I'm back in high school when all I did was eat sleep and swim. Days meshed together, time was non-existant. Now its eat, sleep, work and train. I'm kind of in the haze of it all.

I coached early and then decided to go to the gym (when I woke up I wasn't planning on it since I had a rough night) I did an hour spin class in which my heart rate was easily in the 150's today even on the "slower" stuff. Then I did just a few weights. A friend needed to chat so I told her to 'follow me' as I tried to still do my routine and listen to her. It didn't really work that great but I got my bi/tri/back done the best I could.

Its definitely an "off" week but I'm trying to do what I can with it.

Tonight I'm taking my oldest daughter to Phantom of the Opera in Sacramento. It'll be a lot of fun.
 
g8r80 said:
Sparrow, how's the foot? Seems like you're overcoming it.
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The foot is steadily getting better! The bruise is already turning yellow and its much easier to walk today and not as tender to the touch. I have even more range of movement front to back. Sideways still hurts.

I may do a slow 6 mi run early Sunday before church. That will have been a week since I ran last. not good.

I took today off. I work morning and evening today with not many hours in the middle so I just let it go. I'll have a swim meet to go tomorrow most of the day and my hubby comes home. Then there's fathers day. SO it looks like this week really was a wash. Here are my totals if I get nothing else done for the weekend:

Swim: 8000
Bike: 2:30~40-50 miles
run: nada
weights: bi/tri/back/core

kinda pathetic but you "do what you can with what you have, where you are" :) 7 weeks left.
 
yay so add 6 miles to that total above :)

I was able to get my butt up and running early. My ankle was SO stiff starting out. I was holding about 9:30 pace and it was truly the runners shuffle but by mile 2 it loosened a little and by mile 4 I was almost at my regular stride! My time was 49:30 for the 6 which was about 8:40 pace.

I'm actually thinking I may do it again tonight.

My hubby is home for a week, and I'm a HAAAPPPPYYYY camper :D

Happy Fathers Day!
 
OK! You do what you can??

you swam 5.3 miles??

rode 40+ miles

and ran 6??

um,.,, caugh caugh, wowzah,,, good grief girl, you are a monster!! :luxlove:
 
flyinfree said:
OK! You do what you can??

you swam 5.3 miles??

rode 40+ miles

and ran 6??

um,.,, caugh caugh, wowzah,,, good grief girl, you are a monster!! :luxlove:
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:hug2: Thank you FF! Thats what I needed to hear!! It felt like a real slacker week compared to the other ones but the only thing that made me feel somewhat justified was the 2 racing days last weekend preceeding the whole week. Thank you!
 
My plans got sabotaged again today with work and swim lessons. ERRR its driving me nuts. I got in a decent workout anyway.

25 mile bike (on my road bike-I road to work, to lessons, to the gym etc. Its an eye opener how much gas I waste on a daily basis each morning!)
3x500 swim like this:
200 free, 100 broken up at the 25's, at one end of the pool get out and do a wall squat for 1 min, at the other wall do 10 'boy' push ups head up then repeat, then another 200 free

My plan called for 6x500 swims today (and no bike) but I did what I did. I felt the 3x500's done the way I did them made up for the other 500's it was a good muscle building workout.

My legs are already sore :D
 
Well, a friend let me borrow her bike that she had in storage. This way I can tell if its something I want to invest in or not.
And your last post caught my attention about riding to work, etc.
I would love to ride to the gym daily but I would have to ride mostly on just a 4 lane h'way.
Do you actually ride on the h'way? Big rigs flying by ya and everything! :eek2:
 
No I don't have to drive on any highways but the roads I travel aren't very friendly since they are in-city and people are more distracted. there are big rigs on the outskirt roads I sometimes ride. Its very scary and I wouldn't advise it. One friend got HIT this year on his bike because of a cell phone driver on one of those roads :(
 
bike: 1 hour (spin hills)
run: 30 min (3.5 mi)
weights: back/bi/tri

I planned to run longer-at least 45 but my running endurance has either decreased or I'm overtired. My legs felt like they had lactic acid lingering from yesterday and I feel exhausted today. I'm not getting enough sleep and its starting to wear on me. Anyway, made the call on the run since tomorrow is another run day.
 
Run: 80 minutes
Tri lifting circuit: 3x12 on everything
squat rack 115lb
DB chest press on ball 25lb
single leg ham curl 40lb each leg
straight arm lat pull down 40 lb
hanging knee raises
incline bench sit ups: down for count of 5, up for count of 5

I didn't get to everything. This workout fell short of my "purpose" which was a long run for 2 hours. I couldn't run well again today. For no reason but my running endurance seems hindered right now. I was doing 9:30-10 min miles and wanting to walk! Very unlike me. I only did 8 miles and called it good. I think its just HOT out, I'm out in that heat working a lot of hours and by the time I got to this afternoon workout I was already pretty dead. Still. I need to learn to deal with the heat.
This is the first time I used NUUN and it had no positive impact. It actually made me kinda sick. bum
 
60 min bike
3200 yd swim

For the swim I did 4x500 working on steady rhythm and even rotation. I threw in some bilateral breathing as if I had to because of waves. I worked on sighting even though this isn't a weakness of mine

Then I did 12x100 odd 100's bilateral breathing (I don't normally do that), even 100's butterfly kick on back (working the abs)

Starting to use Gatorade Endurance which is GROSS GROSS GROSS but its what they'll offer at my half. I made it today at its weakest and I'll increase its strength as I go along in these last few weeks so that its "race quality" by the time I need it. I diluted 1T (50cal/170sodium) in 16 oz of water once for my spin hour and once for my swim hour. I mostly did okay with it. It urps up more than anything else I've used lately :(
 
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Enduirance Formula is super sweet eh! where are you getting it at? oh, you are mising it yourself... where di you get the powder?

I can't find it and it makes me angry that is what they use at the events. Powerade is the closest thing in flavor I have found.

Just wait, after 4 or 5 hours it is like syrup hahahaha but the coke is yummy.

What is the Tri-circuit?
 
flyinfree said:
Enduirance Formula is super sweet eh! where are you getting it at? oh, you are mising it yourself... where di you get the powder?

I can't find it and it makes me angry that is what they use at the events. Powerade is the closest thing in flavor I have found.

Just wait, after 4 or 5 hours it is like syrup hahahaha but the coke is yummy.

What is the Tri-circuit?
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I get it at Raleys, an upper end chain market we have here but I researched a bit and this is the closest one to you

BJs Wholesale Club 8.3 miles away
7651 W Waters Ave , Tampa , FL
(813) 3135370

You can get it online too of course. Powerade sucks, ditch that stuff.

I noticed at the beginning of my workout it tasted like puke with a pinch of table salt. Seriously, it was so nasty. By the time I was done with my swim it was tasting pretty nice! haha.

Anyway, down to business-today I'm slated for a 2.5 hr bike which can't happen. I cannot do the volume this plan calls for, my life is impossible! My hubby is gone to Mexico for a week so I'm gym bound again. crap. I worked all morning so I'll post my workout I do later.

I have to just deal with the fact this race is going to be what its going to be. I won't be able to be as prepared as I wish I could be but I will finish it. When he gets back I will have about 4 solid weeks to build a little more endurance on the run and bike. I hope that will help.
 
sparrow said:
I get it at Raleys, an upper end chain market we have here but I researched a bit and this is the closest one to you

BJs Wholesale Club 8.3 miles away
7651 W Waters Ave , Tampa , FL
(813) 3135370

I noticed at the beginning of my workout it tasted like puke with a pinch of table salt. Seriously, it was so nasty. By the time I was done with my swim it was tasting pretty nice! haha.

.
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hahahahah puke witjh a pinch of salt-- LOL!!!! you are crude! I am a meany, and you are crude! or maybe we are a couple of "true" athletes! ahhahahaha

and what is a tri workout?

and, AND, AND thank you so much for doing that search for me. I am going jumping tomorrow and I go near Waters. That was really REALLY nice of you Sparrow. XOXOXO

FF
 
The tri circuit is a lifting circuit I try to do once a week that I found in triathlete magazine. As long as I do it once a week it seems to be keeping me muscularly maintained. lol. okay that sounded dorky. :rolleyes:

OKAY I got to my bike today. I saw the opportunity, said "screw gas prices" and traveled to the bike trail for the 2 hour bike. Thats all I had the time for-oh well on that last half hour I was supposed to do.

So I always have the most interesting interractions at the trail lately (as if I go all the time! hahaha). Last time I talked about that guy I had to draft off of because I got bored. I wasn't looking for that kind of guy today. Today I was thinking "okay all I have to do is RPE 3 for 2 hours-piece of cake!"

First of all I went when the dial in my car read 103 degrees. SO that was a treat. I had made a nice concoction of full strength Gatorade Endurance (WAYYYY too sweet) paired with a NUUN tablet for a total of 680 mg of sodium plus other special stuff that is probably important. However I only had my one water bottle but thought I could refill along the way and be okay.

Started out cruising at about 23 mph. Felt easy, relaxing and hardly anyone on the trail (der who wants to be out in 100+ heat with no shade). There were the hard core riders and we did this sort of understood nod and smirk as we'd pass as if to say "okay, you're as insane as I am, cheers". I guess that made me one of the hard core today.

As I passed the threshold from mostly flats to rolling hills a rider I had passed earlier found me filling my water and told me I was going about his goal speed for the day and could he draft. He wasn't creepy or anything, probably about my age and had a really cool bike. I wasn't sure what to say "no way buddy, I'm enjoying my RPE 3, get out of here"? So I said "uh sure" stupid stupid stupid.

So yeah we're on HILLS and this guy is riding my butt and making me uneasy since I felt like I was going too slow for him. It was feeling like 110 outside, I'm in zone 4 (Spinning term: maximum effort!) and I'm thinking I'm going to have to call my husband to come scoop me off the pavement when I'm done with this guy.

I went 8 miles of hills with him and never dipped below 22 even on some of the very lengthy hills. I wanted to scream hallejujah when I saw a water fountain at the top of the hardest hill. I slowed and tried to control my breathing as I casually said "hey I'm gonna stop and fill my bottle" he seemed disappointed and just said "oh. okay, well thanks" and rode off

pant pant pant. I wanted to die it was so hot and I rode so hard.

Anyway, I had an uneventful time back to my car. I rode 40 and it felt pretty easy (besides that 8). I felt like I got used to the heat-even though that one water bottle surely didn't cut it. I had to refil 4 times and then got a 1 liter bottled water on the way home-it was gone in 2 minutes. The valve on my camelbak broke so a new one should be here any day.
 
ahem...... that bastahd!

:cool:who can blame him ;)

oh, and thanks for the great workout routine! "it's a workout I found that is making me look and feel great..." you for got to say "nanner nanner nanner"
 
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