I had a lull in my training after going to NY getting a little ill. I tried to work out, even when I returned by I constantly fell weak and dizzy. So I eased my way back in my workout and this is how things unfolded.
My training week started last week Sunday with an 18 mile bike with Rebecca and her friend Shani. The ride was through Virginia with some really nice hills, turns and scenery. I tried to keep a 12mph pace and for the most part, that was successful.
Monday, I went to the gym to do some running. Was having a headache so decided to skip the track. Though it was the treadmill, I did a great run for 30mins. I added some strength and core training and had a fabulous time.
Tuesday, I had my swim coaching. My coach had me working more on my technique and I realized I was not pushing behind to get maximum use of my reach.
Wednesday, OFF day.
Thursday, it was back to the pool to practice my drills. I ventured into deeper waters to get accustomed to that. I practiced my technique : breathing, kicking and my pull. I wasn't counting laps, as I just wanted to improve my technique with each length I swam.
Friday- It was back to the bike. This time I racked up 28 miles. I went on the Crescent Trail with my friend Shurouq. It was a nice warm day, and it took me two bottles of gaterade to stay hydrated. (Note to self - I need sunshades, as pollen and blossoms were raging war). On the way to Bethesda, I kept a 10-12mph pace on a slight incline. On the way back my pace was around 15-18mph. Wow, I loved it!
Today, Saturday I have a basic technique swim clinic with an excellent swim coach. I'm hoping to gain a few more skills and improve on my swimming. Class is from 12-2 (just realized after going to Tri Unify's site to verify time for blog.
Tomorrow, Sunday, I bike with Gregg through Rock Creek Park from 10am.
Monday - Run
Tuesday - swim
Wednesday - OFF
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
My best week of training EVER
Summary of past few days and the week to come
Saturday: Biked total of 26 miles.
Sunday: REST
Monday (today) : swim 8 sets of 2 laps (4lengths each) with about one minute rest in between.
Today's swim showed even more progression, thanks to Adrian, one of the lifeguards who gave me this drill to do. When he told me to do 2 laps, almost non-stop, I was wondering if I would be able to make it. However, I figured I would just go for it and see how it went. I used a pull buoy, placed between my leg, and simply used arm movements and rotated my body.
I'm getting it, and I'm so excited.
The rest of the week
Tuesday: Swim coaching - 45mins
Wednesday: Run - 3 miles (maintain 12min mile or less)
Thursday: Swim - 1 hour
Friday: Run - 3 miles (maintain 12min mile or less
Saturday: Bike - 1 hour
Sunday: Bike - 1 hour
Monday: REST
12 min mile
Today's run workout was aimed at completing three miles with a target time of 30mins. I realized that based on my conditioning, I wasn't able to do a 10min mile, so I aimed to maintain 3min laps around the 400 meter track. I did my one lap warm up and then stretched and then I was ready to go.
Laps 1-3 - Feeling good and keeping within the pace.
Laps 4-6 - Slowing down, but speeding back up to maintain the pace. Hydration included.
Laps 5-8 - Above a 3min lap pace and trying to push myself to keep up.
Laps 9-10 - Falling off the pace and now a 1:30 behind. Focusing on slowing my breathing down
Lap 11 - Telling myself only one lap more to go...increase speed a bit
Lap 12 - Final lap, legs tired but speeding up a little, sprint final 100m to finish
Finish time - 37:30 - 3 miles
Walk one lap to cool down, and then stretch.
I can swim laps, finally!
Yesterday, I went to the pool with the intention of putting it all together, and just do it! I knew what I needed to do. I've been practicing since January to do it and since its almost 3mnths from my big race, I figured I'm bound to have a breakthrough soon! But, no pressure...I just went relaxed and excited.
I did my regular warm-ups and then I just went for it. The next thing I know, I'm touching the wall on the opposite end of the pool. I did it, but I didn't want to get too excited yet, so I wanted to see if I could duplicate it. And I did, again and again and again!!
I felt such exhilaration at my accomplishment. This meant, I could do it. This meant my time and effort was beginning to pay off. Now, I can hardly wait to go back to the pool. I'll sneak a quick workout either this evening, or on Sunday
The week in review
Well technically, we'll be starting with yesterday. I didn't do any training from Tuesday evening to Monday, so one entire week. It was my birthday weekend, and well I was enjoying it to the max. Yai to 25.
Yesterday however, I had my first swim lesson with my coach at 1pm and then by 4 I was rolling out with Rebecca for a bike ride. We rode 8 miles together, and it was alright. We couldn't flow as we wanted to, as the bike trail also crossed roadways at certain sections. But, all in all, it was a good experience.
Today, I ran 30mins, for 2.5 miles. I wanted to complete 3 miles in 30 mins to stick to my 10min mile, but that didn't work out. But its fine, as I'm sticking to my training plan.
Tomorrow, I swim again and hope to make some significant progress there.
Swim clinic with Tri Unify
On Saturday, I skipped my bike clinic Multi-sport clinic in order to attend a free 2 hour swim clinic with Tri Unify. It was well-worth it! Coach Jeff Brown is excellent at what he does. We started off on the pool deck, practicing technique from head to toes and then, three rows each in 10-12 feet of water, it was time to dive off.
Ok, now I cannot swim an entire length of the pool, but it was that time. Looking back, I was either brave, a bit of a risk-taker or just plain stupid lol. So before anyone got in, the coach asked if everyone could swim and indeed I said a little. So there was no backing out, I dived...yes DIVED in when it was my turn and almost got the end...so I doggy-paddled to the side and let the rope bring me all the way and came out and walked around...no swimming back the next length for me. The feed-back from this session was that I'm expending too much energy with my kicks and my breathing. True! The next drill, we worked on our kicks and learnt our feet should be pigeon-toed, with big toes almost touching and our legs straight. We went in with hand-floats and practiced and when that was done my thighs felt like they were on fire so note to self, I need to practice and strengthen my thighs with that drill.
To my delight, we proceeded to the shallow end of the pool. Now, this drill I tot
ally appreciated. We made two facing lines (the group was about 14-16 persons) with the hand floats and pushed water back and forth to simulate open water and lots of people swimming hard and crazy. One person at a time had to swim through the turmoil and when it was my turn I made it to the end, after gulping some water in the process. So the lesson for this drill is to take your breaths with your head to the front and not to the side when there is so much choppy water!
Next, we moved on to slowing down, when to breathe and proper technique. The idea is to swim, 
fingers together, hands NOT cupped and both hands should NEVER meet. So they both should be fully extended at opposite ends of the body. Now, the length of your hands should reach as fat as possible, and when in the water, the elbow should bend and water should be pulled in, towards the body. Kicking, I learnt is not of great importance as the less you can kick, the more energy you can save. So, simple flutter kick to keep yourself afloat and also keep your chest forward and head down, but not stuck to your chin.
After I did the drill, the coach said I had perfect technique but need to work on the breathing so that I don't get tired so fast. PERFECT technique...what?!! I was shocked to hear that...wow. I feel now if I can get my breathing better..I'll be swimming like a fish in no time.
Those were the highlights, but such a great clinic. Going back to the pool sooooon!
Run workout (10min mile)
Sunday, I went to the track near home for a run. I ran 2 laps for warm-ups and then stretched. I didn't exactly plan how far I was going to run, but my target was to run for 30mins. I started and by the 3rd lap I was feeling it in my shin. I had suffered a shin injury playing soccer in high school, and that had prevented me from running track in college. So I've always been concerned when my shin starts hurting.
However, I didn't want to give up so I pushed through. I met a guy around lap 5, and we jogged together and talked. I didn't mind, especially since you really should be able to talk while you run.
Before I knew it, lap 12 was coming up and I was sprinting the last 100metre of my 3 mile run. My run was completed in 30mins.
So now I have a target. I should be going running tomorrow morning, if the weather allows it. My aim is to take a minute off my total time and my ultimate goal is to run a 7-8min mile by June.
And so it begins!
Training Schedule
Below is a copy of my training schedule and a breakdown of my workout. I'm able to plan my trainings and write about how I felt in the diary section and make notes. This also helps to keep things balanced and ensure I give enough time to all the disciplines.
Triblog is excellent!!
So, Sunday is my rest day. Mondays and Saturdays I cycle. Tuesdays and Thursdays I swim, and Wednesdays and Fridays I run. Each session should last 45mins to an hour. All my training is in the morning to keep things consistent.
Multi-sport clinic #2
Last Saturday (yesterday) I went to my second in my series of mutli-sport clinic put on by The Bike Rack, in collaboration with Vida Fitness. The session was titled-Swim training/Open water and Swim/Bike Transition. The focus on this clinic was swim technique in an endless pool. The instructors allowed each swimmer to go in the pool one at a time, and critique our form. I was a little nervous at first since I've only learnt to breathe in the water a month ago and with all the snow we have had I had not been practicing. However, I just said "What the heck!" and when it was my turn I jumped in and did my thing.
I was pleased with my performance. Jen, our instructor gave me a few tips. I needed to turn my body more, reach with my hand more 
and catch the water with my hand coming down at a 90 degree angle while brushing against my side. When my arm is coming out of the water, I need to keep my shoulder relaxed and drag my fingertips at the top of the water.
Based on the feedback, I have a good catch faze but I need to work more on keeping my hips and legs more aligned with the water and keeping my head down to help with my balance in the water.
All in all, I was very happy I went even though I'm still recovering from the cold. I'm getting there, one step at a time.
The week or two that was...
Since February 5 I have not been able to go to swim classes. We have had a record snowstorm with a blizzard in the mix. However, I have done a lottttt of walking, in large part because the closest metro to my house was closed due to the weather. I still have not tested out my bike yet also. Hopefully this weekend that will all change.
So it hasn't been a total loss. I had also mixed in some cardio and core work at home.
This past weekend, as a job coach I worked at the movie theater with the individuals I support. I've never spoken about my job too much, but in sho
rt, I'm a job coach working with individuals with developmental/intellectual disabilities providing supporting employment. So the guys I work with are ushers at the movie theater which means I have to help them with their roles and a major part of that is to clean the theaters when the movies end. So needless to say, I get a lot of workout doing stairs drills while I check the rows to ensure they are clean. So I got in 20 hours of exercise this weekend while working...not bad.
Today, however I have a cold. Hopefully, I'll feel well enough to return to my swim classes tomorrow.
So that is the current status. Looking forward to a great week (if I can shake this cold)
Work out tracking
Today was a light day. I did some strength and core training. Warm up exercises, stretches, jump ropes, squats, push-ups, sit-ups, sky jumps, warm down, stretches.
That pretty much sums it up. Hoping to ride my bike soon, but we'll be seeing snow in DC for most of next week.
**off to bed***
Swim Lesson #3- Takoma
I was very excited to attend my next swim class, following my successful attempt to learn to breathe while I freestyle. We had a different instructor and it worked in my favour. She was able to give me some additional tips and my breathing continues. I actually need to work on my kick more. I seem to be kicking from the knee down. The motion I should aim for is one similar to kicking a soccer ball. I played 'football' (the Jamaican term) in high school, so that shouldn't be too hard now right. Well I'll continue to work on it. The small progresses are adding up.
I can breathe, finally!
This morning, I went to the pool to practice my breathing before my next swim class tomorrow. To my great fortune, one of the life guards came over to give me some one-on-one instruction. He started by telling me to stand in the water, lower myself while blowing bubbles out, then come up and inhale and repeat about 5-6 times. After that I did some drills of pushing off the edge of the pool, and gliding. Next, I used a board to hold on to, with my head up above the water, and practiced my kicks , moving my legs in a scissors-like fashion. As an extension of the previous drill, I then did the leg kicks, while I practiced my breathing with my head going directly down (counting to three), up to breathe and repeat. For the next drill, instead of breathing directly down, I turned my body to the side I wished to breathe on.
Once I had that down, the next step was to use another flota
tion device around my waist and put all the drills and techniques together. With my palms cupped, I pushed off the edge of the pool, reaching forward with my left hand and bringing the water to my side and back. As my right hand comes up, I turned my head to the right and inhale, then reach forward with my right hand, legs kicking along the way.
With that in practice, I was finally able to breathe! This is tremendous for me. I'm ready for my next swim class now.
Swim Lesson #2- Takoma
On Thursday, I had my second lesson. I'm trying to remain patient while I learn to breathe. I kept gulping water instead of air, and other times while my mouth is agape I don't even breathe at all. If I should evaluate myself fairly, it wasn't that bad. I'm having the same difficulties as the others, except one woman who is progressing a bit faster.
I stayed back for an extra 40mins, after the end of the class to practice more and see if I could get it. I want to get the breathing down so badly. I have to coach myself to relax and let it come to me. So I practiced, and practiced and practiced some more. I got some helpful tips from another coach who was just helping some of us out. I tried them, and I improved marginally.
My next class is Tuesday, but I'll be going back to practice on Monday so let's see how that goes. Hoping for further progress
Swim Lesson #1- Takoma
As I train to become a triathlete, I'm in specific need of swim lessons. Fortunately, I live close to the Takoma Aquatic Center, and was able to sign up for 8 lessons for us$10. My first lesson was Tuesday, January 26. The coach asked each member of the class to jump in the pool and swim, for assessment purposes. I must say, I was slightly worried a would be the worst. I signed up for level 2, not sure what level I really should fit in, but it appears I made the right choice. On my try-out I was able to swim half-way the distance of the 25metre pool. Not too bad. I swam on one lungful of air, since I haven't learnt to breathe yet.
Now after some stroke analysis by our coach, it was back in the pool again. This time I was able to swim 3/4 the length of the pool on the same lungful of air. Still not able to breathe yet, but I should be able to make a further attempt at my next class. This seems promising, and I'm excited to continue and review my progress
Work out tracking
Tuesday, January 19 >>>> Track Work out.
Warm up by running one lap (400 meters), with stretches
Ran 25 mins, 8-10 laps ( I lost count)
Walk one lap
Warm down by running 2 laps
Stretch
Abdominals and push ups
Stretch
End of workout
The Female Bike Fit
On Tuesday evening at 6.30, I will be attending a clinic to learn more about choosing a bike that suits my body.
Clinic topics include:
- Why a bike fit is important
- Impact of differences between men and women on a bike fit
- The key components of a bike fit
- Common bike fitting errors and injury risks
- Tips for improving your performance
Got my mind on Triathlon and Triathlon on my mind!
Most of my thoughts, when it comes to self-improvement are centered around triathlon. I'm pretty focused right now on making this work and competing in my first triathlon this year. I've begun buying my gears. I have now joined the DC Tri Club. Today is my first meeting/get-together for triathlon and will be meeting members of the club at their annual party...
Got my swim gears and ready to dive in some water and freestyle. The DC Tri Club is terrific and quite resourceful. They have a New Triathlete programme, which I'm hoping to get in as well. They're informational meeting is later this month, so that's on my agenda as well.
Oh yeah!! If you can't tell...i'm excited!!!
Triathlon Re-focused
I've been in the Washington DC for a month now and I'm ready to get re-focused on my triathlon dream. I intend to enter my first race when the new season starts next summer. Here's the breakdown of the steps I need to take within the next 3 months. Further updating might come later...
-1) Maintain scheduled gym work out (3 times per week)
-2) Join Jamaica's and DC's triathlon club
-3) Go the triathlon seminars
-4) Buy triathlon gear
-5) Join swim classes in January
-6) Go to triathlon practice workouts
Triathlon Training Take Two
My triathlon training has come to a screeching halt. I was a bit under the weather last week, so I intended on starting back last Saturday. That didn't work out and I feel a bit frustrated with myself. I did buy a jump rope, and I begun jumping yesterday. Jump-roping is a great cardio booster and it will add some texture to my routine. I'll do my best to get things off and running this Saturday; back to the hill I go.
