Can't really call it a LONG run, but it's longer than I've been running! Did two laps around the lake today. The first took 30:22, the second 31:08. With my warm-up and cool-down, I got just about a 10K in in 1:15. Not great, but I'll take it.
My foot seems to be hurting a bit worse than after my shorter runs, but I guess that's to be expected. We'll see how it holds up for the Olympic-distance tri I just signed up for on Sunday!
I had planned on swimming today as well, but my upper body is CRAZY sore after yoga yesterday! I'll just rest up for the race this weekend.
"Jenn Ciapala, you ARE an Ironman!"
Friday, September 9, 2011
Thursday, September 8, 2011
Morning Workouts!
Usually on Thursday nights, I do a ride with my gym's Cycle Club. But the forecast didn't look very good for today, plus there was a Queen City Wheels board meeting I was hoping to attend tonight, so I decided to get my workouts done before my four-hour shift this afternoon. First, I took a spin class, then I went to yoga. I thought the yoga would be good to help stretch out my hamstrings, calves, and plantar fascia, but I also figured it could count as a strength session since I usually get pretty sore afterward. I'm not sure if the stretching will help my foot at all, but I can already tell I'm gonna be sore tomorrow!
The teacher was trying to help prepare people for a special 90-minute, 108-sun salutation yoga class later this month, so we did about 35 sun salutations today. Not the easiest first yoga class back after six or eight months off, especially after that long, hard swim last night! Yikes... Some of the warrior and balancing poses were tricky, too, with my sore heel, but in general I did fee a bit looser and more relaxed after the class was over. Mostly notably, the pain I'd felt in my lower back and right hip since yesterday's run were basically gone. I'll take it! I finished up with my eight-minute abs routine, then headed home.
It's always so nice to get my workouts done early. Why don't I do that more often?!?
The teacher was trying to help prepare people for a special 90-minute, 108-sun salutation yoga class later this month, so we did about 35 sun salutations today. Not the easiest first yoga class back after six or eight months off, especially after that long, hard swim last night! Yikes... Some of the warrior and balancing poses were tricky, too, with my sore heel, but in general I did fee a bit looser and more relaxed after the class was over. Mostly notably, the pain I'd felt in my lower back and right hip since yesterday's run were basically gone. I'll take it! I finished up with my eight-minute abs routine, then headed home.
It's always so nice to get my workouts done early. Why don't I do that more often?!?
Wednesday, September 7, 2011
Coach's Encouragement
I was glad to have a dental appointment scheduled this morning, because it forced me to get out early for my run. Even though it was rainy... Still better than 90-degree temperatures and scorching sun, though! It was actually nice, if a little wet. And I did the 2.6-mile loop around the lake at Sharon Woods in 29:15. Not too bad for only my second run in a few weeks! Though I am a little worried about the distances I have to cover in the next two months...
So, after my appointment, I ran some more errands and did some work around the house. I kept putting off my swim (mostly because it was so cold and dreary out that I really didn't feel like hopping in a cold pool), and before I knew it, the Hubby was home. I tried to convince him to go out to dinner with me, but he (a.k.a. Coach) insisted that I go swim since I am, after all, an Ironman-in-training. Thanks, Coach... I guess. ;) But it ended up being a really good swim. I was supposed to do an hour-and-a-half, so I planned a 3800-meter (2.4-mile) workout. Here's what I did:
Warm-up
1 x 1 x 400 Free - loosen
1 x 1 x 300 Choice - drill/swim x 25
1 x 1 x 200 Choice - swim/kick x 25
1 x 4 x 25 Sprints @ 0:45
Main set
3 x 1 x 200 Choice - full speed w/fins
3 x 1 x 200 Recovery w/above
1 x 10 x 50 Choice - work distance/stroke
4 x 1 x 25 Choice - sprint through turn
4 x 1 x 125 Recover w/above
Cool-down
1 x 1 x 300 Sighting drill
1 x 1 x 200 Easy
Afterward, I soaked in the hot tub for a few minutes before getting cleaned up, stopping by Kroger, and heading home. It was after 10:00 by then, so we just went to bed after a quick bite to eat.
So, after my appointment, I ran some more errands and did some work around the house. I kept putting off my swim (mostly because it was so cold and dreary out that I really didn't feel like hopping in a cold pool), and before I knew it, the Hubby was home. I tried to convince him to go out to dinner with me, but he (a.k.a. Coach) insisted that I go swim since I am, after all, an Ironman-in-training. Thanks, Coach... I guess. ;) But it ended up being a really good swim. I was supposed to do an hour-and-a-half, so I planned a 3800-meter (2.4-mile) workout. Here's what I did:
Warm-up
1 x 1 x 400 Free - loosen
1 x 1 x 300 Choice - drill/swim x 25
1 x 1 x 200 Choice - swim/kick x 25
1 x 4 x 25 Sprints @ 0:45
Main set
3 x 1 x 200 Choice - full speed w/fins
3 x 1 x 200 Recovery w/above
1 x 10 x 50 Choice - work distance/stroke
4 x 1 x 25 Choice - sprint through turn
4 x 1 x 125 Recover w/above
Cool-down
1 x 1 x 300 Sighting drill
1 x 1 x 200 Easy
Afterward, I soaked in the hot tub for a few minutes before getting cleaned up, stopping by Kroger, and heading home. It was after 10:00 by then, so we just went to bed after a quick bite to eat.
Tuesday, September 6, 2011
No Excuse
I was really looking forward to this and next week because I'm not working much, so I had no excuse to not get all my workouts in. I picked up a shift today, but there was very little work left, so we actually got done at about 10 a.m. Yay! All the time in the world to get to the gym to lift and/or swim and still have time to rest before the time trial! Or... I could just lie around the house and do nothing. Yeah, that's right. Even after a long holiday weekend, I was still super tired and needed a day of doing nothing. And it was wonderful, even though I felt guilty for wasting a perfectly good workout day. Ah, well, there's always tomorrow.
Monday, September 5, 2011
Orthotics
Today, Labor Day, we did NOT labor. We slept in. And it was wonderful! Everything I imagined it could be and more. :-) We had originally talked about heading back to Cincinnati at 10 or 11 in the morning, but we didn't even wake up till then!
We did still head out for a quick run shortly after noon, though. It was SO cool and comfortable! I only wanted to run two miles, just to try out the new orthotics, so that's all we did: a quick and out back. My foot felt o.k., though not perfect, as we ran. I'm not really sure I could feel the difference between these and the old inserts I used for years, but hopefully my feet will be able to tell the difference.
Later in the day, my foot was really sore. Like, even though we drove to Youngstown and planned on checking out the Canfield Fair, I wasn't sure I wanted to go because it would require a lot of walking. I'm sure being cooped up in the car for hours didn't help either. Curious to see how it feels tomorrow...
We did still head out for a quick run shortly after noon, though. It was SO cool and comfortable! I only wanted to run two miles, just to try out the new orthotics, so that's all we did: a quick and out back. My foot felt o.k., though not perfect, as we ran. I'm not really sure I could feel the difference between these and the old inserts I used for years, but hopefully my feet will be able to tell the difference.
Later in the day, my foot was really sore. Like, even though we drove to Youngstown and planned on checking out the Canfield Fair, I wasn't sure I wanted to go because it would require a lot of walking. I'm sure being cooped up in the car for hours didn't help either. Curious to see how it feels tomorrow...
Saturday, September 3, 2011
Adventure!
So, I was REALLY looking forward to camping with the Hubby this weekend at Mammoth Cave, KY. And I was even planning to take my bike so I could get a long ride in. I found a loop around the park that I could do twice, and I was actually looking forward to the little adventure. But then... We decided not to go camping because it was supposed to be 100 DEGREES! Trying to sleep outside in that, without A/C? No, thank you! So we figured we'd just go home to visit family instead.
Yesterday was crazy busy with work, packing, and driving to Akron, so I didn't get any workouts in. And then we didn't get there till after midnight but still spent a little time visiting when we arrived, so we went to bed really late. Needless to say, I didn't get up as early as I'd hoped. But even though it was in the 90s, I still headed out for a long ride. I had planned a 60-mile trip out and around the Portage Lakes, part of which was the bike course for the Portage Lakes Triathlon that happens every September.
It was hot. And hilly. And I was really glad I didn't agree to do that tri with a couple of friends like we had talked about. I was so tired... And dehydrated. I decided to skip the second loop of the tri course, and I had to stop at a gas station for more water, but I made it home o.k. I only ended up with 47.5 miles, which took 3 hours, but it was still a pretty good effort considering the conditions!
Yesterday was crazy busy with work, packing, and driving to Akron, so I didn't get any workouts in. And then we didn't get there till after midnight but still spent a little time visiting when we arrived, so we went to bed really late. Needless to say, I didn't get up as early as I'd hoped. But even though it was in the 90s, I still headed out for a long ride. I had planned a 60-mile trip out and around the Portage Lakes, part of which was the bike course for the Portage Lakes Triathlon that happens every September.
It was hot. And hilly. And I was really glad I didn't agree to do that tri with a couple of friends like we had talked about. I was so tired... And dehydrated. I decided to skip the second loop of the tri course, and I had to stop at a gas station for more water, but I made it home o.k. I only ended up with 47.5 miles, which took 3 hours, but it was still a pretty good effort considering the conditions!
Thursday, September 1, 2011
Double Dose
There was only one other rider at my Cycle Club ride tonight, but it was fun. Hotter than it has been, but not too bad on a bike. Actually, I appreciated the heat for one reason: it motivated me to hop in the pool for a quick swim after the ride! At first I was thinking I'd get my full two miles in, then I thought maybe I wouldn't swim at all since I had to get food for our camping trip this weekend. But then it was hot, and I thought it would feel good... And it did!
I only swam for 35 minutes, one mile. It wasn't much, but better than nothing, I reasoned! I have a tendency to think that such a short workout isn't worth it, but it's still something. Proud of myself for making that happen tonight!
I only swam for 35 minutes, one mile. It wasn't much, but better than nothing, I reasoned! I have a tendency to think that such a short workout isn't worth it, but it's still something. Proud of myself for making that happen tonight!
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