Wednesday, February 10, 2010

Brick and Swimming Pools

Monday, 2/8 - Brick - bike (35 minutes), run (3 miles)
I forgot to mention yesterday that I may have found the culprit in my hip pain - The 30 Day Shred! Maybe it's not the cause of the pain, but it certainly made the hip hurt on Sunday. I can't pinpoint exactly what it was, but I think it was the lunges. I may do the workout again this week just to be sure. Just when I thought the hip thing was just a fluke. Dang!

Monday, I hopped on the bike trainer once I got the kiddos into bed - and they actually went right to sleep (must have been the gin I slipped into their milk.....okay, just kidding)! I watched the remainder of The Bachelor followed by 10 minutes of Castle while I rode. After finishing the bike ride, I scooted right up the stairs and hopped on the treadmill for a 3-miler. This time, I was all business...no playing on the computer, no flipping through tv channels. Yay me!

I finished my 3 miler in 30:58, or a 10:19 pace. Not bad for me. And, this was kind of a progressive run. I started out really slow - just to test out the hip and back issues. Both ached a bit at first, but I noticed that as I increased my speed, the pain lessened. I also noticed that when I increase my speed, I am much better at holding in my core muscles and my stride is shortened. Maybe all that sloppy, slower running is what's screwing things up? I dunno, but I thought it was an interesting observation. We'll see how Wednesday's 5-miler goes.

Tuesday, 2/9 - Swim, 1600 yds
I decided to step up the swim workout a bit, especially since I know I'll be working late on Thursday and will more than likely not get to swim at all. *sigh* So, I found this workout on swimplan.com (my comments are in red):

Duration 45-60 mins
Distance 1600yd
Pool length 25yd
Issued Feb 10 2010

Warm up
• 8 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd [Easy]
Freestyle swim at a steady pace.
Brrr, water was chilly at first....

Build up (repeat 4 times)
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd [Easy]
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
I still suck at this one, but it's getting a bit better. I tend to bob up and down a bit when I take a breath on this drill...

• 1 x 25yd Freestyle DPS, rest 0:10 / 25yd [Aerobic]
Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
I still suck at this too...minimum strokes for me last night - 17! Not much improvement at all!

Core
• 8 x 25yd Freestyle Swim, rest 0:10 / 25yd [Aerobic]

• 4 x 100yd Freestyle (25yd Easy, 25yd Effort), rest 0:30 / 100yd [Endurance]
Freestyle swim at a slow, relaxed pace for 25yd, followed by Freestyle at a fast pace for 25yd. Recover during the easy part of the swim.
This was tough for me on the 3rd and 4th 100...at one point, when I was doing the 25yd Effort I got a mouthful of water and had to stop and cough. Can we say embarrassing...especially when the dude in the next lane can make the butterfly look effortless!


• 4 x 50yd Freestyle Swim, rest 0:10 / 50yd [Endurance]
This went well...

• 8 x 25yd Freestyle Swim, rest 0:05 / 25yd [Endurance]
This one too...

Warm down
• 2 x 100yd Easy Any Stroke, rest 0:20 / 100yd [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
I did one 50 with nothing but sidestroke, just for "old time's sake"...side stroke takes a lot more effort than freestyle. I think people have been telling me that for a year and it took me this long to agree, lol!

So that's it for now! To my bloggy friends up north, take care and stay warm in this winter madness! I'll try not to complain too much about our 30-something degree temps. :o)

6 comments:

Staci Dombroski said...

Way to go girl!!!!

Julie said...

Bummer about the hip..mine is also still bugging me. Awesome job with all of the hard core training you are doing!! Your posts make me feel like I am not doing enough:)

Molly said...

Nice job with your BRICK! You were mentioned over on Julie's Running Blog so I thought I would swing by and say hi!

btw, 30 day shred did a number on my hamspring!

Lorian said...

Wow...great training plan. Way to stick to it! I have had the hip pain before to. Mine just kinda of goes away after several weeks, but hang in there and just keep in eye on it!

Jill said...

Wow, great job with the training! Hope your hip is feeling better soon :(.

Minken said...

Thanks dropping by my blog... I know this is a super late response, but I will blame new-fatherhood, travel, work for not responding earlier!

Your workouts seem pretty intense...it is good motivation for me!

Cheers!