Easy Flat Long Run

My last long run was just three days ago in Chicago but I don't feel that is an issue.  My running base is consistant and I want to put in my long runs mid week so i'm ready for the much longer bike rides on the weekend.  Today it's really humid and in the upper 80s.  I had clients on John street in the morning and had time for some weight training.  I have not gone very heavy in awhile so focused on back and shoulders for 6-8 reps, 3-4 sets, 3 exercises each.  Was surprised at how good it felt, except my right shoulder in the transverse plane.  That's the shoulder that was scrapped badly from my fall last week.  All the saggital and frontal plane work felt strong, but the reverse fly on the cable I had to stop.  Will see how that feels next week. For my run i headed out from John street, through battery park and up the west side.  Passed the heliport and the area where the plane and helicopter collided on Saturday.  drinking lots of water.  I think by the end i drank 70oz of water over just 2 hours.  At the same time i noticed that only about 20% of people cycling and running were carrying water.   Because of my injury I focused on heart rate and not pace.   Kept my heart rate average around 161.  I turned around at the kayak rental area and was relieved to not have to run against the wind any longer.  Once back to battery park spend 15 minutes at 170bpm.  This is normally my marathon race pace, but not today.

I lost the data on my HR monitor but know i ran 13.5 or more miles over 2hrs and 10 min.  Pace was 9:38 or so, about 25 seconds slower per mile than would plan for a long run.  Partially due to humidity, but also not recovered from injury.  My right quad doesn't hurt any longer but the range of motion is still limited.

Muscular Endurance Swim Set

Today is perect for the pool.  It's one of these muggy hot NYC days where getting into the pool will be a pleasure.  I'm swimming intervals today without the tempo trainer.  The total distance will be 1600 meters and the intervals under 4 minutes wtih 15% recovery.  I warmed up for 18 minutes.  Then did the work set which was 10 sets of 2 laps each.  The best set was 3:41 and the worst was 3:57, averaging 3:51.  My HR was around 142 average and strokes were 53-58 per length.  Althoug i felt fine with all of this when i got home and entered my data at my trifuel log site i saw my speed was only 39:13 min/mile.  Really terrible considering the effort level. I finished the last 15 minutes focusing on long strokes and good form.  but still was swimming about 48 strokes per length and again that's terrible.  Don't know what to think of this.  Hope to get in the pool again Thursday and then an open water swim on the weekend.

Chicago Training Weekend- a great city for triathletes

So i'm in Chicago for a short vacation.  My husband is here for business (lollapalooza) and i have family and friends to hand out with for the concert.  I'll check out the music Friday night and late Saturday and return home on Sunday.  the rest of the time is all mine. Saturday was humid with overcast skies.  After breakfast i want out for my long run for the week.  I don't recall ever being in Chicago without a coat.  I'm sure i've been here in the summer, but just not as an athlete and i saw the city in a whole now light.  It was really fun.  The hotel was downtown and only about 10 minutes from the recreation path that runs along lake Michigan.  I headed north on the path and saw a few groups of swimmers training in the lake.  They had set of a huge lap lane with a turn around about 1/4 mile down the beach.  How fortunate they are to have such an accessible place to swim safely in open water.  If i come again in the summer will be sure to bring my swim suit and wet suit.    surprised that my pace and breathing ws so good.  My legs feel fine and my head feels fine today as well.  Did a 2:13 min run over 14.5 miles at 9:10 minute mile.  HR average was 155, a good target.

I spent a good portion of that afternoon walking around downtown and then went to the festival.  Had an excellent dinner very late.  Good times!

Sunday David and i went for a run together.  This is an easy recovery run and good thing because it is disgusting outside.  I was dripping with sweat in about 5 minutes.  Headed to the lake again but this time ran up Navy pier.  Had never exploerd that before.  This greenway is rewlly well used and much better than what we have in NYC.  The better air quality is apparent as well.  David was not having a good time and cut his run short.  I kept going and finished my 1 hour run over 6.4 miles and 9:41 min/mile pace.  HR was 150bpm and that was perfect for this recovery run.  Surprised how slow i was though.  The humidity really killed me.

I always enjoy running when i travel, but it's not ideal for triathletes.  Was difficult this week fitting in my other training because my weekend was only going to consist of running.  I was short 1 swim session for the week and short a bunch of miles on my bike due to the accident.  I think on Monday i'll be back on track.  Worked on my training program for the week on the airplane home.  Had plenty of time for that with the 2 hour delay.

First Post Injury Bike Ride

I'm trying to fit in too much today.  I wanted to ride two hours but have to also get the apartment clean for an open house this weekend and get the dog to the kennel before my flight to Chicago.  Had two clients early this morning and decided not to stress myself out and just go for an easy ride. My speedometer was not working.  Must have slipped from my fall so think i went about 18 miles over 1:05 minutes.  Annoyed that my head hurts.  The headaches come and go and each bump on the road i felt in my head.  Not a good sign.  Will also call the doctor and make an appintment for a check up early next week.  My body feels pretty good, the bruise on my quad is growing and i probably should have taken the day off.

A Rather Unfortunate Bike Ride

On Tuesday i put in my first weight training sessiion in about 10 days.  I focused on back and shoulders plus some pushups for 35 minutes.  Didn't have time for any more, but was feeling good in the 12-15 rep range. After my morning clients i set out for a long bike ride.  I have never done this route by myself and am feeling a little pressed for time because i have a client this evening and have some prep work to do.  I't a 4 hour ride from John Street Fitness, up the west side, over the GWBridge and onto route 9w.  I've planned to ride 2 hours and then turn around, maybe less if i'm riding with the wind to allow extra time on the return.

I'm feeling well fueled for the ride and the temps are warm but comfortable.  There is a portion of the bike path that gets rather bumpy and i know this section well.  I should not have been in the earo position going 18mph since i've not ridden in terrain like that with these new aero bars.  Well I hit a bump and quickly went down.  I fell on my right side and slid a bit.  Another cyclist stoped to ask if I was OK and to provide help in getting out of my shoe which was stuck in the clip.  I sat there for a few, assessed my scrapes.  I had a handi wipe and wiped the area on my shoulder, forearm and hip that was bleeding just a little.  No cuts, just road rash.  Someone else on foot stopped and offered me a bandaid.  How fortunate was that?  I felt OK, i've fallen before not a big deal.  So i continued with my ride.

I went further on this path and followed another cyclist to the bridge and across.  I continued for another hour and turned around.  My right thigh is feeling a bit swollen.  I took the ride very easy.  My mind was set on getting in a long ride and that was foolish.  I should have headed home after the fall.

I returned to the gym to pick up my bag and head home.  Used the first aid kit to clean my scrapes better.  As i thought about this episode i realized that i'ts negative thinking and fear that caused this fall.  I've had all my accidents in the month of August and have come to believe  i'm cursed of something.  First one was two years ago when i got hit by a car.  Went to emergency room to get checked out and all was well.  Then last year i got into what will be my worst accident (positive thinking).  A collision with another cyclist where i fell and separated my shoulder.  This was followed by surgery and a long recovery.  Today i'm focusing on good thoughts because i really believe it's my mind that caused the accident.  It wasn't just an accident, i caused it!  Swallow that one.

I  woke today respecting my body but feeling rather sore.  Taking the day off from training obviously and icing my right quad.  It's showing some bruising now and swelling has gone down from the icing last night.

Run and Swim Outdoor Pool- Finally a Hot summer day

Today is hot and sticky and i can't wait to get to the pool.  First day of summer where I know I'm going to want to cool off with a nice swim.  But business first.  I run over the Brooklyn Bridge to see my clients at John Street and run back.   I took the second run really easy, with a bag on my back and the humidity plus the less than ideal diet from the weekend kinda required that. Total of 6.3 miles. Surprisingly, the pool wasn't crowded and i had a lane to myself.  My goal for the rest of the season is to get in 3 swims a week.  This week that's not going to be possible because i will be in Chicago for the weekend and only able to run.  So I want to make the most of each swim, hopefully two this week if the weather holds out.  Has been working well to always put a swim on my Monday's.

I started with a 20 minute warm up.  Next is my muscular endurance set of 12-20 minutes in zone 3 which is about 140-149 BPM.  I found that a .55 sec stroke rate using my tempo trainer got me to that HR.  Each lap was about 58-60 strokes and I did 6 laps, completing 475 m in 11:46 at a speed of 39:52 min/mile.  Not so good.

Followed this with my main set of 1.2 miles at a 1:15 sec stroke rate which is just .05 sec faster than the same distance last week.  I felt relaxed about 1/3rd of the way through.  Strokes were 51-53 per length, took me 49:32 to complete and speed was 41:17 min/mile compared to a sligtly slower stroke rate last week with a speed of 37:48 mi/hr.

Not sure what to think of this.  Seems a longer, slower stroke rate is best for longer distances.  Was hoping starting with a faster set would be the best workout for today, but i was wrong.  Note i did not feel fatigued at the end of the 1.2 miles and my HR average was the same as it was last week at a faster pace.

Brooklyn Bridge Easy Run

I usually get my training in during the morning or early afternoon, particularly on the weekends, but wanted to get in more family time and beach time before returning home on the dreaded LIE.  Spent the morning relaxing on a beach, had lunch at a secluded marina and then headed home. Since i had planned a run today i decided to take my favorite easy route and run the Brooklyn Bridge.  It was late enough in the day that there were not many tourists.  I tuned out with my music and had an easy 9:20mm run, HR 81% average over 6 miles.

Ideal distance, pace and heart rate for a day following a long bike ride.

Long Ride on the North Fork

Yesterday we drove out to Long Island to visit family.  Always enjoy training here, expecially in the summer when i't never really hot and there's always a breeze.  Saturday morning was perfect.  It rained the night before but the roads were dry. Set out for a recovery log ride.  I'ts just 6 days past my NYC tri race and i want to increase my long rides starting with today.  The terrain is fairly flat, wide shoulder, and some rolling hills.  Perfect for an easy long ride.  David set out with me but is planning on no more tha 2 hours.  I planned for an out and back.  Wind was light and that made it easy to stick to my Zone 2 target heart rate.  This was probably the longest ride of the season for me, 54 miles, av 18mph and av hr 127bpm.

Enjoyed this ride thoroughly.  Spent much of the rest of the afternoon at a secluded beach that would have been perfect for swimming, but really just wanted to relax, and that's exactly what i did.

Long Run- Is this a mistake?

I put together my program for the half iron i want to race in October and have to start building up my long runs.  So i started with today, only 5 days after the NYC triathlon.  Why today?  Well i have a long bike ride planned for Saturday or Sunday depending on weather.  Preferrably Sunday.   I felt good leaving for the run and planned to keep it very slow.  It's just gotten so humid and hot suddenly that i can't tell if my resulting run times and HR are due to needing more rest or the humidity. I set out to Prospect Park for an 11 mile run.  My last long-ish run was 9 miles a week before the race.  I really have not been runing more than 10 miles at a time, but generally I can set off for a long easy run without really building up for ittoo much and i feel 11 is a reasonable goal.  This summer I have not done anything longer than 11 because I'be been putting more time in to biking and swimmiing.  My intention is to take it really easy, like marathon training pace.  That part went well.  Never felt the need to go faster than 9:30 mmexcept downhill and that's what concerns me.

Warmed up easy the 2 miles mostly up hill to the park and continued at a consistant 80-82% Max HR to  5.5 miles and turned around.  Although i was enjoying the run ( I lucked out, the rain stopped just before my run) I feel no urge to go any faster and this is really slow for me.  Turned around and continued home at the same slow pace.

I'm leaving later today to head out to the North Fork.  Taking my bike and am planning a 3 hour ride, fairly flat and really easy.  Going to have David ride with me which will keep me from pushing harder.  We usually only warm up together and then I push ahead.  Also plan to get in some open water swimming.

Nutrition wise i had an Isalean shake before the run, a hammer gel at turn around, drank Want More Energy electrolyte replacement immediately returning home.  Had a half of another shake and will eat a chicken wrap in the car driving out.  Hope traffic isnt too bad and can arrive in time to join our family at a Greek restaurant.  My sights are on a big salad, stuffed grape leaves and NO SWEETS.

Recovery Week- Commute Run

I'm feeling much more rested now, but will not push my limits.  Today i'm going to put together training plans for a half ironman that i'm planning for October 4th.  I have not signed up for it as i want to see how training goes over the next week or two.  I feel that by the end of this week I need to get in a long bike and a longer run as well.  Since running is my favorite i'm skipping any bike training during the week and going out for an easy run again today. My morning started later than usualy and it's super humid outside.  Ran over the brooklyn bridge and around city hall park to my gym to see clients.  Had a isalean shake when i got there.  Thought about doing some weights, but just wasn't into it, so i didn't.  That's what this week is all about.  No plans, just go with the flow.  Ran back over the bridge for a total of 6.3 miles at a 9:30pace.  I have not been doing these commute runs during my training, because they are sort of pointless, so I'm having fun adding them in this week.