Swim – 3:00:00 – 9300m
Bike – 1:52:56 – 60.81km
Run – 1:48:09 – 22.99km
Strength – 0:45:00
Total – 7:26:05
Wow, I can’t believe that there is only 4 of these left before the end of the year. November went by in a flash.
I had some pretty decent workouts this week, and trust me, I can feel it this morning. Wednesday’s swim workout was focused on endurance with a little bit of tempo work mixed in. It looked something like this:
400m Swim/200m Kick/400m Drill
1x800m Pull with Paddles – 20 strokes or less per length – <12:15
2x400m Swim – Descending – <6:00
4x200m Alternate Swim/Pull – <2:55
Hang on to the side of the pool and die
Seriously, the last 2 sets almost killed me. It is a great feeling to push hard at the end of a workout; I feel that this is where your best fitness it gained. It also helps with the mental toughness, being able to sprint at the end of a 3000m workout takes a little convincing.
I have to say that I like the 200m more than any other distance. You can push as hard or as easy as you like, with not too much pain if you give it your all. I am working to get my 200m split to 2:45 by the end of the Winter session. It is going to be a big push, but better to reach for goal than settle for second best.
Winter showed up in Calgary today. About time, said no one, ever. At least we can make snow sharks in the front lawn.
My wife asked me if I could stay home in the morning for a couple of weeks to help them get into a decent routine of getting out of the house on time, so I had to skip out on tri-club swim this week. I let my coach know and he graciously sent the workouts for me to follow along with. It was a huge help to keep me motivated in the pool without the team.
I had no problem switching up my routine for the week. It was tough to rearrange everyday and still keep a decent balance and not running ir lifting on back to back days, but I made it work. The girls were able to get a decent routine and as of this morning, she has said I am not needed at home anymore, so I can get back in the pool with the club.
Is it sad that I am excited about getting in the pool at 0600 again?
Question: What is your favorite distance? Why?
I reckon a century, no matter the type, is an accomplishment.
So here I am, 18 months since I broke my collar bone, which was my inspiration for starting my blog; 100 posts. I have had a lot of fun writing about my triathlon career (as boring as it may have been), my family, and some of my crazy and often mistimed challenges.
Over this time, there has been a lot of people who have supported me along the way. This post is for them.
This post is for all of my family and friends that have showed up at a race at an ungodly hour of the morning, just to wish me luck and watch me pass by once or twice. It means a lot that you guys are there.
For the guys and gals in lane 3 at the YMCA Tri Club; getting up a 0500 three days a week and swimming like we stole something is excellence at it’s finest. I wouldn’t push myself like that on my own.
Anyone who reads my blog, whether this is the first time you have stumbled on my little corner of the interweb, or you are a follower, thanks. I can’t measure success by how many visitors, likes, or comments, but they sure help me to keep going.
Race volunteers, you are the greatest people on the earth. I hope that next season I will be able to pay you back. Actually, I will pay you back next year, mark my words.
To everyone I have met through this sport, thanks for getting me to where I am today. Hopefully in the near future I will be able to return the favor.
Last and not least, my two girls; they put up with my triathlete crap day in and day out. I am talking missed events because I am “on the bike”, scheduling vacations around race season, and listening to me when I am cranky because of over-training. Without their patience, I would be a lunch time runner, that’s it. It is a real treat that my daughter is excited about triathlon and has allowed me to participate with her during her races.
Hopefully she will go pro and help mom and dad retire early……
Swim club is back into full swing, can you tell?
Swim – 2:55:00 – 6200m
Bike – 2:59:29 – 87.3km
Run – 0:33:26 – 6.42km
Total – 6:27:55
Our swim coach commented that the next 4 weeks will be focused on technique, not just cramming in 3000m per session. Well, this week he meant it. Apart from our 400m swim warm up, we haven’t done much swimming. We have been working with fins, drill sets, treading, and pretty much everything else except lunges on the pool deck.
I may have cursed us for the next week by saying that, stay tuned.
Actually, I am already noticing a difference. The top part of my catch is getting a lot better, and as a result, so is my speed. The downside? The blisters on my feet from the fins suck.
I headed out on a bike ride Sunday instead of a run. I really should be hitting the paths a little more with my running shoes, but I rationalized it by saying that I can run at lunch during the week; I can only take my bike out on the weekend. So off I went on my Argon 18 for a quick, but windy, 47km loop. It was great. I took a relatively new route north along the Bearspaw highway to the end and back. I tell you, just outside of Calgary is beautiful country. If I could keep up with the yard work, which I can’t, I would totally move out there.
Anyways, getting back to reality. My Whole 30 Challenge is reaching the finishing leg. Today marks the conclusion of Day 19; two thirds of the way there. I am feeling great, all except I am still snacking after supper. Now, before you grab the pitchforks and gather the Whole 30 mob, my snacks consist mostly of fried eggs and veggies with the occasional handful of walnuts or pistachios. I reckon this isn’t a bad choice considering I am in the 6.5 hours of training load.
I am getting to the point where I don’t crave sweets anymore. Example, we had dinner at Mom and Dad’s last night. They were gracious enough to BBQ a roast without BBQ sauce and serve sweet potato instead of white. I offered to make a salad and brought a Roasted Beet with Pecan and Apple salad, it was delicious. My brother baked an Apple Crisp, it looked and smell fantastic, and served it with Vanilla Ice Cream. Now normally I would have demolished a portion to send me into a insulin induced coma, but instead I sat at table and chomped on a piece of fruit instead.
I think my body is thanking me. You are welcome body.
This week, my daughter had an ‘episode’ where she blamed us for hurting herself, when it was clearly her fault. We typically try to make situations like this a time to learn from, and not just dish out a punishment; I am the first to admit that I don’t always follow the rule. The lesson was that we need own our decisions, and as such, own the consequences. It can be tough for a 6 year old to learn, nor am I expecting her to. We do need to lay the foundation for the future.
It got me thinking about my decisions; every time I sleep in and miss a workout, or decide to head out instead of spending time with my family, do I own the decision? If the answer is no, I think I need to re-evaluate.
Question: Do you own your decisions? Or blame others?
Yesterday was a defining day. Okay, not really, but I did graduate to the fast lane at Tri-Club.
Before I get into the meat of the post, a little background may be required.
I started in the slow lane back in April, swimming 2400-2600m workouts in an hour. It took about 3 weeks to have the instructor bump me into the medium lane. Hallelujah. So the middle lane is where I continued until I broke my collar bone. Right before then, I was leading the lane averaging about 1:40/100m, pretty fast, but not fast enough to keep up with the fast lane. After healing time and rehab on my shoulder, I joined the middle lane again and worked my way up to the front of the pack again. This time I was averaging 1:35/100m and working hard to drive that down to sub 1:30/100m.
So standing on the pool deck yesterday morning, adjusting my goggles before diving into the water, the coach says “Steve, lane 3”. Really? I am not sure if I can keep up with these guys, but as one of our family’s motto go, I will try anything once.
So I jumped in. Head first as normal.
About half way through our workout, my mind began to wander, as it usually does. That is why I can’t swim more than 400m without loosing my lap count. The fast is not like the medium lane. Not for the obvious reason, like swimming faster, but for several small, almost un-noticable until you are there kind of reasons. This is what I expereinced.
Each swimmer swims a little different, and having the ability to watch the form of a good swimmer can only help me. Most of the fast lane is comprised of efficeint swimmers with pretty good form on their strokes and flip turns. I am hoping that with a couple of weeks, I can learn a thing or two.
There was not much joking around, let alone talking between sets; these guys are serious. In this particular workout, we had the opportunity to chit chat, swimming 8x(4x100m) alternating swim/drill. We would hit the wall, look at the clock, take a couple quick breaths, and push off for the next set. In the medium lane, we would always have a quick jab or 30 second conversation about our kids.
I am a fan of swim etiquette, see my past post, and these guys are as well. Depending on the drill, if one swimmer was a bit faster than the one infront, they had no problem asking to go ahead. I actually asked to go ahead on our ‘locomotion’ drill, then had to move back once the drill was over.
So hopefully I can keep up in the fast lane, and continue to build efficency and speed. Hey, I am a firm believer that you need to train with people who are faster than you if you want to be faster; and I want to be faster.
Question: Anyone else graduate? What are your thoughts on the differences?