Week of Nov 25 Pre-OS
Here we are again gang.
Today I swam for an hour. It was the first swim since starting again that I really felt like a human being. Or at least one that has ever swum before. :-) Or, to use the jargon, where I felt like I had a "feel for the water". I realize I'm not going to swim much during winter, but I hope I can do once per week to just keep that feeling. But if something has to go, it's what will go.
As usual, Garmin doesn't deal with kicking or one-armed drills, etc: http://connect.garmin.com/activity/408805667
I'm hoping to get to the gym on he way home for 20 minutes of resistance training.
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Ran outside tonight for the first time after our snow. I really wanted to get outside, but was a little taken aback when I saw the trees shaking from the wind as I pulled up to my starting spot. The absolute temp was in the low 20s. The wind wasn't really bad when you were between buildings, but when it was pretty open...oh my goodness. I think it was coldest when from the side. I was doing 2 x 1 mi at threshold and I swear I ran at threshold intensity, but they only clocked at 7:05 (largely into wind) and 6:45 (largely crosswind). Maybe I just suck. :-) Finished up a bit over 8.5 miles just running at what averaged out to about 8 minute miles.
http://connect.garmin.com/activity/409207530
Race: http://connect.garmin.com/activity/409771977
Run after the race: http://connect.garmin.com/activity/409771963
We hosted Thanksgiving dinner for 17 of close family in the rental house then today I got out for a run that was supposed to be ~8 miles but ended up being 10 due to getting a bit lost. Also the 1:10 run had an elapsed time of almost 1:20 because of all the required stopping to check Google maps. But it was a good run in any case and burned a few calories from last night's turkey, sides and pie!
Run today 10-miler: http://connect.garmin.com/activity/410104752
Wednesday was an outdoor run. Weather was ok. 23 degrees and a breeze. Pretty easy workout 6.2 miles at easy pace with some nice pickups on the little uphills along my route. http://connect.garmin.com/activity/410137792
Thursday, I took an hour break from cooking and did another outside run. Ran a few miles easy and then over to a local hill that takes about 1 minute to ascend. Did 10 of those at moderately hard effort, and then ran easy home. http://connect.garmin.com/activity/410137799
Friday, the rest of the family had obligations that gave me some time. I went over to the pool and swam. Couldn't believe how many people were there! After warmup, the main set was a broken IM set as several times: 50 (25 fly/25 back), 50 (25 back/25 breast), 50 (breast/free), 50 (free/fly), 50 free easy. About 10 sec between 50s and an extra 20 sec or so between 250s. Cooled down with some pulling. http://connect.garmin.com/activity/410137803 Just to get a few miles in, I went over to the gym and ran four miles, where I'm messing with the indoor calibration most of the time....http://connect.garmin.com/activity/410137819 Then about half an hour of upper body work in the associated weight room.
It seems I'm taking much longer to get back into shape than in some previous years. I kind of hope some of this is the early outdoor cold running, but I fear this may be a bit of age. But I'm plugging away and I'll get there.
My ankles have been getting sore, which I don't quite understand. I'll probably go in soon to see if I've got a tendonitis or something. It goes away after warmup, but it is kind of a bummer.
@Bill, I started having ankle issues with the tendons that go behind the maleolus about a year ago. My best guess is that these developed over time as I built up my insoles with orthodics and my ankles had to do more to stabilize. Last year I ran a trail HM and could hardly walk afterwards. I bought a couple pairs of Hokas to try running without orthodics again. As far as I can tell, it's not getting any worse and may even be getting better. FWIW.
BTW, I installed one of those K-edge chain catchers on my bike this week. I paid about $20 on Amazon, and it takes about 30 minutes to install including reading the instructions, doing the install, adjusting, testing. Nice peace of mind.
Saturday, I did 90 min on the bike at a target of 190+ W (80+%) after warmup. http://connect.garmin.com/activity/411375548
Sunday, I did a bit over 14 mi, all pretty easy (and in the dark!) during the kids' swim practice, then 20-30 min of planks/pushups/etc. http://connect.garmin.com/activity/411375554
Hoping to get a bit more MP type running in the coming couple of weeks.