Pine Belt Pacers Forum

I did a speed workout at Thames tonight after working out with weights at the LiveWell Center. My workout was as follows: W2, 8x(100R, 100J), W1, 4x(200R, 200J), W2. My time was 49:25. Avg. HR 138. I ran on the grass which helped my shin splints, but they still hurt after the 8-100/100s. I had to modify the way I ran during the 200s to where I landed more on my heels. That seemed to help.

Had my first night of swimming lessons tonight. I know how to swim, but I definitely need to work on my technique. In the first night, I learned that I kick from my knees and I should be kicking with my whole leg from my hips. Did a few 1/2 laps of flutter kicking and found that kicking the right way not only feels foreign, it's hard! Definitely something to work on.

After swimming, I rode the stationary bike for 12 miles, 46:04, Avg HR 134. I did several one minute intervals where I increased my cadence to 100+. That kinda broke up the monotany of pedaling to nowhere.

I did the same speed workout tonight as Monday. W2, 8x(100R, 100J), W1, 4x(200R, 200J), W2. Time: 48:18. Distance: 3.25. Avg. HR 135. High HR 172. Oops! I don't think I felt any better or worse than on Monday. While I was running, it felt like I was more tired, but it's hard to say if that was real or perceived. I did finish a little over a minute faster tonight, so that doesn't match up with feeling more tired. It wasn't an easy workout for me, but it was do-able. I ran on the grass again to prevent shin splints. It helped. Only had minor pain.

Good for you that you finished the Monday/Wednesday speed without too much shin pain. I guess you should continue to run on the grass!

Tonight was a swimming night. We practiced front and back crawl flutter kicks and learned the side scissor kick. It's hard to teach an old dog new tricks! We were in the water for 45 minutes. I'm not getting a lot of distance out of these lessons, which makes sense. If this pace continues, I'm gonna have to supplement my swim lessons with an actual workout. I could stay after the lessons which end at 8:00, but I like to be home & in my jammies by then.

Decided to run this evening and make tomorrow my rest day because of my work schedule. Although, if I get home in time, I might go for a ride on the Trace. I went to Thames and did the following workout: 5W, 2x (15R, 5W). I covered 3.33 miles in 45 minutes. During my running times, I ran 5 laps each time for a total of 2 1/2 miles. Avg. HR 143. Max HR 166. It felt difficult to maintain that pace for that length of time and was glad when it was time to walk. Seems like progress to me, though.

I tried something today (not really on purpose, but it just kinda happened that way) that wasn't a good idea. I went to do my brick workout at 1:30ish without having eaten anything all day. I wound up going back to bed after my morning coffee, so I slept pretty late. Anyway, I rode 15.12 miles in 1:06:05, avg. HR 140. Ran/walked 2 miles in 27:52, avg. HR 147. I am claiming that my run was so slow because I ran out of gas. It was much more difficult than the times before. I purposely kept my HR in the 140 range on the bike ride. Trying to burn that fat. Chalk one up for another lesson learned the hard way.

I'm just catching up on reading posts for the past couple of days. The workout that you did on Friday was impressive. The 5 laps in 15 minutes is good progress. You've certainly come a long way in a year's time.

Regarding not eating before today's workout. That's a big no-no. You've got to have fuel. From my experience it seems to be more improtant with biking than with running. Put the two together and feul is even more important. Like you wrote---lesson learned the hard way.

My workout sucked tonight. First, I got off from work later than I planned, so I didn't get to run before I picked up my mother-in-law's dog to babysit tonight. Then, I spent 30 minutes looking for the chest strap to my Garmin. I just had it on yesterday! It is nowhere to be found, so I rushed over to Soccer Locker and shelled out $60 bucks for a new one. Even if the other one turns up, I'm sure I'll lose one of them again. Then I had to go out to my parents house to do something for my mom. I'm happy to do this stuff - like re-set the clock and babysit the dog, but I didn't like that it interfered with my running. I ended up taking the dog with me and running/walking at the Dixie track. He oughta sleep well tonight. He did 3 miles with me. I walked 1/4 mile in 5 min. stopping at most of the trees and park benches along the way. I ran 1 mile. Well, almost. He had to stop and do his other business before I quite finished. I walked another 1/4 mile and then ran another mile. My running times were 13 minutes for each mile. We walked another 1/2 mile to make it an even 3 miles. I so wanted to fudge my numbers, but that's not me. They is what they is.

Guess what I just found?! Yep, my chest strap. Ugh! I am very happy but very frustrated with myself.

I had my swimming lessons tonight. We worked on the arm stroke and breathing for the freestyle. Also did a little work on front & back flutter kicks. I stayed after the lessons and swam 1/4 mile. Didn't get the time, but it was probly in the 12-15 minute range. I'm working on trying to keep myself centered and stable at the hips. I'm also working on kicking from the hips instead of from the knee. That's going better.

Walked 1/4 mile - 4:08
Ran Mile 1 - 12:00 Avg HR 154
Ran Mile 2 - 11:47 Avg HR 162
Walked 1/4 mile - 4:06

Avg HR for total workout = 150

I am very happy with my times. I'm really hoping to run the 5K on Friday in under 40 minutes. I was so close last time. We'll see. I think it's supposed to rain.

I'm impressed with those times for the mile! You *have* come a long way since last year!

I was so excited! I wanted to call you, but I figured that would be silly. Those two miles were consecutive too with no walking in between.

Stick with it Susan! Keep up the good work on the training. I am on week 2 of my first triathlon training and it is going well. I will see you at the pool tonight, i am excited that i am finally getting into a pool for swim training.

Chris