Sunday, November 20th - 6 mile run!!

Oh boy this hurt. I did a lot of things wrong. I didn't eat before the run, I only drank a little bit of water and ran at 11 am when it was HOT HOT HOT. Sure enough by 2 1/2 miles I was very thirsty. I stuck it out though and finished the 6 miles, a new personal distance best.

I was off and running good, hitting the 1/2 mile mark at a decent time. I hit mile 1 around 10:00 which is good since its a little off. Mile 2 1/2 was at 26:30 which I don't think is too shabby. Looking for the 3 mile mark I only had visions of water. I saw 2 signs approaching, one of which is where Drew told me the 3 mile mark is. I decided to run to a point in between the two since I wasn't sure which was the one. I found out later it was the first one, dang it!. That put me at 32:00. I stopped the watch for about 30 seconds in the shape to regroup and turned back around. And I was off. I kept thinking to myself, "Hey, already 1/2 way done!". I felt like a dog on rabies as my mouth was sticky,dry, blech! As I passed some motor homes I thought of asking one for some water but they were smoking and I wanted to get away from that smell. My main goal on the way back was to stay focused and have good rhythm. I think I did a good job at that. The finish seemed so far away though! Finally I reached the 5 mile mark and was just thought to myself that I only had a tad over 10 mins left of running. I was cursing that I wasn't hydrated enough and had no food. With a 1/2 mile to go, it happened. The dryheaving. I had nothing to throw up but it sure wanted to come out anyway. YUCK!. That last 1/2 mile was a decent run but I wanted water. I felt like I was in the desert crawling in the sad going "water? water? WATER!?!?!?". I finally reached the 6 mile finish at 62:40. That means I came back in 30:40. The average of 62:40, puts me running 10:27 miles for the entire race, but the back 3 miles at 10:13 pace.

Well I ran 6 miles. I never thought I would, but I did. And yes, I know soon that will be nothing compared to what I plan on doing.

Side note - bottom of my foot is sore. Its the inner part of the foot close to the side in the middle. I'm not sure if its sore from not stretching it well enough or the shoes. But ouch it hurts.

Weight - 184 after run. Lets weigh in tomorrrow morning too!
Weight - 183

Saturday November 19 Swim

We are approaching the end of breaststroke week. Weekend workouts are always good since they are early and outdoors. Its always nice to swim those. Brings back memories of both swimming in Almaden as a 9 year old and morning workouts in San Diego as a serious swimmer. Those always have a good chance at being the best workout just because they day is beautiful. Here was the workout:

500 warm up - 500 yards
200 kick - 200 yards
10 X 25s breast - nice and smooth - 250 yards
Main set:
200, 2 X 100, 4 X 50, 8 X 25
Do this twice, 1st round free, 2nd round breast - 1600 yards
2 X 50s in the middle and end - 100 yards
100 easy - 100 yards
10 X 25s - I chose all fly - 250 yards
100 cool down - 100 yards
Total - 3,100 yards

Strokes felt really well. No spectactular times, but I focused on breast and fly. I'm concentrating on bringing my hips forward more as I kick in breast. And with the fly I worked on my core and getting my butt up in the air.

Weight - 185

Thursday November 17th - Run/Swim

So the alarm went off at 5:40 this morning. Oooh girl I didn't want to get up. First thing I thought was, "hmmm, I can always run after work or even tomorrow morning instead". 5:45 comes around and I instead chose to get up. Better to get it out of the way.

It was cold this morning. As I began my walk to the bike path I decided to start an early jog to warm me up and get my blood flowing. Then I would stretch and begin my 3 mile run.

After the stretch I took off. After 5 seconds of running I was amazed at how well it felt. I didnt' need that 1/2 mile warm up when my legs all hurt which forces me to go a lot slower. I hit 1/2 mile at 5:20 which on Tuesday I hit at 5:40. Things were feeling great. At mile 1 1/2, the clock read 15:40. WOW! On Tuesday I was around 17:05. I really didn't feel like I was pushing it any harder. I was feeling great. I didn't want to push any harder than I normally do. If that means going slower or faster, so be it. But I want to keep the same efforts. I finished the run in 30:30. That means I went out in 15:40, back in 14:50. Yeeeeeeehaw! I went 33:40 on Tuesday. That means I ran about 3 minutes faster. I had a huge smile on my face since it was a nice strong run. I'm not sure if it was the pre run then stretch, the new shoes, becoming a better runner, or all of the above. Either way this morning's run is very motivating.

3 mile run

Swim - LCM

Jacquie was coaching last night so I knew the workout wouldn't be much distance and more stroke work. This week is breaststroke so I didn't care. It was good to work on everything from hips, to pull outs, etc. Distance in meters I have no idea, but I would guess 1800 meters.

Weight - 183

Tuesday November 15th

Double workout today.

Run -

Today was 3 miles. I woke up ready to go. New shoes, new attitude...LET'S ROCK AND ROLL BABY!.

The run wasn't too bad. The shin splints aren't as bad. I went out in 17:06 and came back in 16:35. Nothing too special, but I just wanted to run it smooth and not push anything. I am happy I did it!!

Swim -

Started not too motivated to swim. Drew starts his mission tomorrow and therefore will be in mission control center for 18 days straight. His shift is from 3PM to 12AM. So we won't see much of each other except for possible lunches and a little bit on the weekends.

Once I got in the water I noticed something that I had noticed a week earlier. The running I think has improved my swimming. My legs seem to be riding up higher on the water thus giving me a smoother faster 2 beat kick to match my arm speed. This hasn't happened since I returned to swimming. That extra motivation changed my negative into a positive attitude.

Workout : LCM

500 warmup - 500 meters
4 X 100s - breast kick - 400 meters
4 X 100s (IM order) kick down/swim back - 400 meters
main set
600 cruise
100 breast sprint
400 cruise
100 breast sprint
200 cruise
100 breast sprint - 1500 meters
200 cool down

Total - 3,000 meters

Good workout. My times for the 100 breasts were 1:37, 1:34 then 1:32. I'm not sure how pretty they were though. On the 2nd and 3rd ones I took the first 50 out smooth and really worked the back 50. I think a 1:32 isn't too bad for the end of the workout.

Great workout day for running and swimming

Weight following morning: 183 Yea!!!

Sunday November 13th NEW SHOES!

I skipped swimming yesterday. I had a lot to do. There was going to the CAS sale, buying new running shoes and prepping for the awards banquet that my swim team was having that evening. I had a lot to do and was going to be speaking a lot. I did a pretty good job up there. I was only nervous for the first 5 seconds then it was smooth. I just rolled with whatever came off my tongue and it seemed to work. I had everyone laughing at a lot of my comments. Yea!

Sunday morning -

Today was only a 4 mile run. I bought new running shoes and today's run was their break in day. They are Asics and seem to cushion my feet. I hope they work well. Of course since it takes a few weeks to really see, I can't be too judgemental yet. But so far not too bad.

I don't remember the exact splits for the 4 mile run but I think we were out in 23:06 and back in 21:40. Ya that sounds about right. I don't think we wanted to come back so much faster than going out, but that's how it happened.

I need to make sure to check my socks before each run. Normally I just put them on, but with this long running, I need to make sure they are on good.

Weight - 187 YUCK!! (too much eating)

Friday 11/11 New Shoes are needed!

So I was supposed to run on Thursday but I was still a little sore from the Sunday run so I decided to run Friday morning instead. The run was 3 miles and I was a little sluggish. Since today is really the following Wednesday, I don't have much recollection of it. But it was a little less painful and I did it.

Weight 185

Tuesday, November 8th OUCH!

OK today really really really hurt. I had just a 3 mile run and it hurt. My calves especially. At least it was only a 3 mile run though. I had the dogs with me and have decided that I can no longer run with them. Too many problems on top of my pain.

I'm having pains now on my left side of my arm/shoulder/neck. It used to just be the arm, now its travelled up. It may be a pinched nerve so if it doesn't get better its off to the doctor.

As for the run though, ouch. I just wanted it to be over. I sure hope it gets better as I run more. I think pushing it on Sunday might have been an error. Oh well.

TOTAL MILES RAN - 3 MILES

Tuesday night swimming:

My neck/shoulder hurts. So here is what I did in workout and then called it a night:

500 warm up = 500 meters
8 X 50s = odds on back/evens on side = 400 meters
4 X 100s - 50 drill / 50 swim back = 400 meters
I think I did a little bit more but then I called it a night.

Therefore its not an OFFICIAL workout since it was only about 1600 meters. Oh well.

Weight - 184

Monday November 7th

Today I normally coach, but Drew did instead so I took advantage of it and swam. This week swim workouts are emphasizing backstroke. Here is what the workout was:

500 warm-up = 500 meters
16 X 50s - IM order = 800 meters
9 X 100s backstroke = 900 meters
1 - 50 long axis, 50 swim
2 - 25 right arm/25 left arm, 50 swim
3 - 50 double pull , 50 swim
(repeat 2 more times)
100 easy = 100 meters
5 X 100s = 500 meters
1 - 100 free
2 - 75 free, 25 back
3 - 50 free, 50 back
4 - 25 free, 75 back
5 - 100 back
100 cool down

Total 2,900 meters

I'm still sore from running! OK....well this workout wasn't too bad. I mainly focused on pinky entry as that has become an issue with my swimming. I go fast, but I get slopping and just enter however.

Weight - 185

Sunday, November 6th - 5 mile run

5 Miles. A new personal record!! Only twice in my life have I ever run 4 miles. Today I surpassed that record and did 5 miles. We have decided to not run with the dogs on the log runs (weekends). I think its much better.

Since the mile markers are off, we only used them as guidance today. Previously Drew had measured the 2.5 mile mark with his bike a few years back so we knew where to turn around. With that we took off on our run. As always, that first 1.5 miles killed. My shins hurt more than normal. I'm not sure what to do to avoid any further future damage. Hopefully with each run they will get stronger. But back to the run. The markers were off so I won't even talk about mile splits. Instead we hit the 2.5 mile point at 26:44. Ugh! That's not fast at all. I knew we'd be back faster but that time times 2 equals 53:28. I guess its not too bad. So in my head I think oh well I guess 11 minute miles aren't that bad!! What, that is a 4H 48M marathon and change?? Still under 5 hours!!! LOL. We turn around and head back and I'm feeling really good. I don't feel like I am pushing it any harder but I know I am going faster. Around 3 or 3 1/2 I am feeling great but don't want to go faster. I just want to keep going stong. At the 4 mile mark, Drew decides he wants to take off. We have been figuring out if we can get under 50:00 for the 5 miles. Originally I think no way since 1/2 was 26:44. But since Drew picked it up, I figured I would put it into another gear, but not as high as his. I still want to run smart. At 4 1/2 miles I realize that not only Drew can get under 50:00, but if I push it just a little bit more, I can bring it home and be close. Sure enough, I finish at 49:55. That has me at 26:44 going out and coming home in 23:10. That's 3:34 faster coming back. WOW! That means for the back half I averaged 9:20 miles. I think the potential for 10 minute miles for the marathon might be there as long as I am consistent and get my weight down. (By the way, Drew went 49:45 for his 5 miles).

Weight - 185
(with all that I ate yesterday I am happy to stay at that weight. I really ate like a pig.)

Closing thoughts for the week - I am very proud that I have gone 5 miles. We back off by a mile next weekend which is good, and the week days are 3 I think. I am stretching more but my goal now is to research how to care for my shins. I get a gold star today for the 5 miles!!

Saturday, November 5th - Small Swim Meet

Today my swim team had a swim meet up in Santa Clarita. The pool was 25m (SCM). Here is a list of what I swam and the times:

200 free relay - 50 free (don't know split)
100 breast : 1:18.06
100 back : 1:09
200 back : 2:33
200 medley relay - led off 50 back (31.2).

So I'm not sure my exact times since I didn't pick up the results. This was a tiny meet and there was no backstroke competition. I finished about 20 meters ahead of the next person in the 100 back and about 40 meters in the 200 back. Good for the ego I guess. The swims themselves were nothing spectacular. Since I am just getting back to being motivated in swimming, I don't feel like I have the background yet to produce good in season times yet. Hopefully by the meet in December, that will change. I went a lot faster last year in the 100 back at this meet. 1:06.7 and this year I went 1:09.0. But I didn't really push it and my legs from running so much are going to make swimming fast difficult for a little bit. The 100 breast I had no idea what to compare it to, so I will be happy with it. The 200 back was ok. I really felt my legs hurt due to running. But a 2:33 is ok. I went around a 2:31 last year and that was only a few weeks after IGLA so not too bad. My 50 back at the end of the day was 31.2. Last year I went 31.8 so that is good. I went 30.97 a few weeks ago with more rest. So with it being the end of the meet and going that close to my 50 back time, I'm happy with it.

I ate a lot of crap on Saturday.

Weight - 185

Thursday, November 3rd

Double workout. Good day!

Running:

Today was my 3 mile run. I now have to say goodbye to 2 mile runs. The past 2 weeks I have had at least one of my 3 runs/week being 2 miles. Prior to marathon training, I would never run farther than 2 miles. Now that isn't even an option. No longer is that the case of 2 miles. Today it was 3, Sunday 5. So here is the breakdown of my run. As I have stated earlier, the mile markers are off so its really hard to gage how fast I am running per mile. Let me break it down by 1/2 mile. If anyone reading this thinks they can figure out my mile pace, give me a comment with your opinion. Here it was:
1/2 mile - 5:50
1 mile - 5:05
1 1/2 mile - 6:05 now I turn around and go back:
2 mile - 6:08
2 1/2 mile - 4:40
3 mile - 5:10

This totals 32:58. Went down in 17:00, back in 15:58. Broken by miles, 10:55; 12:13; 9:50. I know in my runs I increase my speed and loosen up as I go. Therefore I know that my slowest 1/2 mile or mile should be the first mile. So to show my 2nd mile being over a minute slower than the first and over two minutes slower than the last means the markers are off. Marc told me to go run at a track to get a good pace. Maybe I will go and run 33 minutes and see how far I go. I guess I could get up extra early and go run, but then I am stuck finding a place to shower. Maybe I can do it one time after work next week before swimming.

So ANYWAY, the 3 mile runs are getting easier. I like hitting the 1/2 way marks because then I know there is no turning back and that what I am about to do I have just done and it wasn't too bad. Since I am a distance swimmer, I know the games one has to play to keep motivated on long endurance events. Whatever keeps one going and motivated!! I think I will buy an Ipod for X-mas (unless Drew or my mother get me it). But it was a good run.

Total RUN : 3 miles

Swimming (50 meter pool LCM) :

This week is BUTTERFLY week:

Tonight I decided to take a mello look at the workout. Instead of Tuesday where I said I would swim 2000 and get out, this time I decided to play a different game. This was to do the entire workout but just push it enough to keep me going. In the end it turned out I worked pretty hard, but I let my body warm up a lot longer than normal. Here was the workout:

500 warm up (200sw/100k/200pl) = 500 meters

4 X 50s - right arm fly down, left arm fly back = 200 meters
8 X 25s - fly - work on dragging wrists and extending just a tad = 200 meters
8 X 100s - swim free - breath every 5 (HYPOXIC) for the entire set (tough!) = 800 meters
8 X 25s - fly - work on getting butt up in the air as we swim = 200 meters
400 pull
4 X 100s pull = 800 meters
4 X 50s - 50 good fly - 50 free (repeat) = 200 meters

Total SWIM = 2,900 meters (1.8 miles)

Good workout. I'm trying to learn more about fly and not rush my stroke. I think this will take time. The 8 X 100s hurt but I got better as I went on. I am still out of shape but averaged 1:25s for them until the final 3 which I went 1:20. I didn't push these at all as I was just concentrating on the breathing. The 800 pull was great. The 400 straight through pull was the best. I went out in 2:43, came back in 2:37. I didn't even push it any harder, but instead I just got warmed up. As always I can pull like a mad man!! the 4 X 100s pull were good too. I held 1:15s - 1:17s.

Recap - Looked and felt great today. I can feel my body slightly changing. My stomach is tightening up. It may be mental, but whatever keeps me motivated!!

Weight - 185

Tuesday November 1st

So I am writing about my run and will write about my swim later on. The run was a tad painful. I think the 4 miles from Sunday left my legs a little sore. I started off with my 2 mile run today and it was sore. But its always a little painful from the start. With that, I figured just get through these easy 2 miles. Now I have tried to figure out how far I should estimate that or what pace it is. With my Sunday run averaging 10:40, I figure that is safe to say to add 30 seconds to that first mile. I will have to give it more thought before I feel this is accurate though. With that I hit mile 1 at 10:40 and came back in 10:20. 2nd half I felt a little more warmed up but my legs were sore.

This week is butterfly week in the pool. Tonight is going to HURT!

Swimming was OK. The coach tonight decided to do a lot of kicking! OH joy! Here was the workout:

500 warmup = 500 meters
6 X 100s kick (alternate free/fly) = 600 meters
4 X 150s (50 fly kick on back/50 one arm fly/50 fly) = 600 meters
300 swim smooth = 300 meters
Total = 2000 meters

Boy my legs hurt. Running this much is makin them SORE! Today was a long day and non stop from 5:45 to 8:15. Therefore I decided to call it quits in the water once I hit 2000 meters. The rule is that once I hit 2000 meters, its considered an official workout. Therefore I did good.

Closing thoughts - I feel good. I feel the excess fat slowly turning to muscle. I had a big dinner so lets hope that didn't do anything bad.

Weight - 184

Goal weight by month end - Under 180.