Posts

Showing posts from September, 2009

Week 8 - Extra effort, extra output

Image
This week I pushed the training a little more, and got a lot more in return. More fast interval work, more hills. I feel that the endurance I've gained from marathon training is crossing over into the swimming (and vice versa). I feel like my body is using oxygen and fuel more efficiently. Had a great time swimming at Angel Island in beautiful Ayala Cove with WWS. We had a wonderful picnic on the boat afterwards. It felt like a mini-vacation on the weekday! Swimming in the pool feels much easier since I have focused on getting a better pull. By trying some sprints I noticed that now I can go at more than 1 speed. I integrated the bike by using it to get to the swims and trails.

Here is a view from the cove at Angel Island:



swimming at Aquatic Park w/ WWS

The fog was thick everywhere else. Can you believe it? The hills on my upcoming marathon & ultra are a little intimidating, but I am adopting the motto of the North Face Endurance Challenge to "Run your self-doubt into the g…

Recovery Drinks

Today was supposed to be my rest day, but I feel like I can run another 19 miles today! It must be the recovery drink I had: Unsweetened soy milk with protein powder, cinnamon, chia and joint supplements. Wondering what other people drink for recovery after a hard workout.

Week 7 - The Halfway Point

Yes! Only 7 weeks left until the marathon and I am heading towards the peak. I have three 20 milers coming up then a taper. My plan says next week is it for hill repeats, but the course on Mt. Tam has some steady climbing for 4-5 miles at a time, so I will keep doing them until the taper. I did feel sore for several days after doing successive short hill repeats instead of one long hill up and down. I think there is a place for doing both, because a long climb totally redlines you. Today's long run turned out to be a mile longer than planned, but no prob. The only thing I need to do is bring an extra pair of dry socks because after 12 miles the feet need a little refreshing. It would be so nice to dunk them in the ocean halfway through. There were alot of surfers out at Ocean Beach today! I saw several boards fly through the air!

Some issues that are coming up are: sleeping (not getting enough) eating (my appetite has gone down) This is when I have to pay attention and force mysel…

Week 6 - Relaxed Effort

I'm almost halfway through my training program, and as things start to heat up, I need something to help keep me grounded and focused. The yoga is really helping with that. I found that doing some yoga sun salutations and breaths before my swim gets me in the frame of mind to focus on form. It also creates alot of internal heat that keeps me warm in the cold water. All the chaturanga dandasanas are giving me some arm strength, and the movement from that pose to the Upward Facing Dog is the one that develops the pull muscles, esp. if you don't rest on your legs and stay on your toes. I'm getting the hang of sweeping the water now and the feeling of propulsion with the arms. Whenever I get stressed or overwhelmed, I just come back to the breath and form.

...And today with WWS we swam outside the cove! OMG it was beautiful to see the Golden Gate Bridge from the ocean, and Coit Tower, and the sailboats in the bay, and Alcatraz, and all the swimmers coming back from their swim …

Week 5 - In the Zone

This was a good week - I'm feeling in the zone. Training plan is based on modified green team intermediate, with some days traded out for swim days, and doing 800 meter intervals for speed.

Running - trying to find efficient pain-less ways of getting up and down the hills. I found that running up on the ball of the feet helps alot. Good recovery, especially when I do an hour of yoga after the run. I use DVDs. I have done many hours of classes and various places around the city and use the DVDs because I can just press play. Steven on Tuesday and Nicki on Wednesday. Nicki Doane can show you some great Ashtanga done right. My arms were sore and my hamstrings got totally stretched! Also worked the external obliques like never before...must be those reverse triangle poses! Ice baths? Never do them.

Swimming - Spent a little extra time swimming (instead of biking this week) mostly working on my strokes. Dude, freestyle swimming has some highly technical moves it takes years to master it!…

Intervals

A seemingly quiet composed runner heads down the street for an interval run in the park, but this is the chatter going on inside her head, inner coach in italics:

7:00pm - I'ts cold, I'm tired and really hungry, and it's about to get dark outside. I can just do my run in the morning and stay home and watch a DVD with my dog. But then you'll have wasted a whole day of not training and recovering for the next thing. just go, you'll feel different once you get warmed up. Eat Oxygen!
7:05 - Ouch, my legs feel stiff. There is something going on inside my ankle. Is this going to hurt the whole time? No, just stretch at the stoplight.
7:10 - Finally, warmed up. ok, this is alright. Let me just cruise like this for a bit. This run is going to help me run faster, right? cool. If I aim for 6:00 pace I'll end up with 6:30 pace. Sounds good to me.
7:20 - Crap, there is an event going on at the track, that is why I should have got up at 5am to do this! Ok, should I go home and…