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run outside at least once --- forgot this was a goal
ride 20 mi --- done!!!
swim 5x -- done w/ 6
I had a good first week of work. I am feeling more settled, and I enjoyed riding my bike on Saturday. I did ten loops of a 5k path around a "lake" (people here call it a lake but in Maine we would say "pond"). I like monotony, so I found that quite nice. Also good to bike on something that is car-free.
Totals 6 swims (8,550 yds), 1 bike (31 mi), 6 runs (43.9 mi)
Goals for this week:
10k race on Saturday... no idea how I will race in the sort of heat that they have here. Main goal is to go into it with semi rested legs.
bike long on Sunday
This week I am hoping to get foster kittens from the animal shelter. Keep your fingers crossed for me!
Hope all the womens are well.
disclaimer: PhD not MD
My goals last week were:
Quote:3 swims, 3 bikes, 3 runs (including a brick), 2 strength sessions, 1 yoga class, and daily p/rehab. I noticed that I am less motivated to do high quality pr/rehab on the weekends so I'm going to make a point to be better at that.
I hit all my goals.
Swim: I did all three of my swims in the ocean again and am just loving swimming without a wetsuit (I haven't been in a pool since before my last race, does that matter?)
Bike: I did one trainer ride and two outdoor rides and [/font]returned to my bike fitter to get re-re-adjusted -- I have only ridden once post adjustment so keep your fingers crossed.
Run: All three of my runs were good -- a track workout, a long progressive build, and an easy aerobic effort. I am glad to be running a third day and I think it'll pay dividends.
Other: Yoga was glorious, both my strength sessions were solid, and I paid closer but not perfect attention to my weekend p/rehab.
This week it's more of the same -- 3 or 4 swims, 3 bikes, 3 runs, 2 strength sessions, 1 yoga class, and daily p/rehab with a focus on riding outside in new tri position and an ocean swim race this weekend.
I hope everyone has a great week!
I had a good week but I'm not entirely sure where it went!
Goals were: run x 2, spend some time on the TT bike to prepare for next week's 40km TT. I'd like to get in another 150miles of cycling by the end of the month so try and make that happen :D
The runs went well and I'm finally spending more time running than walking during my workouts. My goal of running 5k before the snow hits seems more realistic now. I didn't really get on the bike - I just didn't feel like it during the week and then I was on call over the weekend. I did one trainerroad workout on Sunday: over-unders on the TT bike. It really gave me a feel for how hard threshold feels on that bike and made me realise that I've probably been taking my time trials a little too easy.
Week goal: 150miles/5 rides to include 40k TT (probably in the range of 1h10 - 1h15), run x 2, get fence stained.
1. 1000km on the bike. This is my last chance to get it done this summer as Sept/Oct will be about power build for my Mallorca trip in November.
2. Get back into the 140s and stay there. There's been a few too many Magnums and beers recently. On this note, what do the ladies think of DEXA scans to monitor body composition? Or should I just get one of those Tanita scales?
Does it matter in terms of what? I think it's easier to build speed in a pool but if you like swimming outside, go for it, or mix the two. You can do intervals by time in open water if you have a watch that will beep loudly enough, or you can do intervals by using particular landmarks.
Glad you had a good week and congrats on hitting your goals :-)
disclaimer: PhD not MD
disclaimer: PhD not MD
I no longer have a laptop with a functioning Garmin Training Center (old school and unsupported) so I've not been recording workouts. It's amazing how quickly (for me) that creates a lack of structure that leads to chaos in my training. I am seriously thinking about going back to a cheapo digital sport watch.
In the meantime I have resolved to give cycling time trial a go. There's a few left this year, so I'll see how that goes
"Ain't no shortcuts to the Opry."
[EDIT: SLOGoing has a thread "Ditching the Pool and Going All OWS" on the main page]
Scheherazade, I do a quarterly DEXA scan. I like them because they are accurate, repeatable, do bone density, show asymmetries, and I don't get dunked in cold water like in hydro-static. It's actually the only time I weigh myself other than at the doctor's office.
On the other hand, My training partner has the Garmin scale -- he weighs in every day but doesn't look at the number each time -- he has really useful trended data on weight and composition.
I'm new to SlowTwitch forums, but I've been in the site for a while now...
I had my first race of the season on 7/31.
1/4mi swim 12:48
10mi bike, 42:30 (Garmin read 11mi)
5k run, 30:38
I'm pretty pleased with my bike and run times, however, I need help with OWS.
I have the physical fitness, but my mind just spins out of control and I start panicking. Anyone have any tips on keeping it together?
First off, about the scales... I have the Garmin scale and I LOVE it. It syncs to my Garmin account flawlessly and tells me great info. For instance, I'm up 10 pounds, but it is mostly muscle (because I've been hammering on the bike this year). That agrees with my pants and the less-jiggly-ness I have. I used to have one of the older Tanitas and it sync'd using Ant+ but I don't think the new models would work with my devices so I went with the Garmin when my Tanita bit the dust (the boys are not gentle).
SoCal - OMG story of my life with swimming in the ocean! I, too, did all my swims last week in the ocean and it was epic. However, up here the water is still only 60 degrees so too cold to go naked (though there are a couple of bad ass ladies in my group who do). I actually started a thread in the main forum about this to see if there was anybody out there who ditched the pool for OWS.
This week I nailed my goals.
Swim x2 in Ocean (Sunday I logged 2.3 miles)
And welcome to the Womens, Phun! So far as the ol' noggin' spinning out of control, just focus on taking three breaths before you allow yourself to freak out. You can take three breaths. And after you get past the first three breaths, do it again. And again and again until you calm down. I've certainly had that panic and every time I just work on taking the next three breaths as calmly as possible. It works for me.
San Luis Obispo, CA
Born a swimmer, borrowed a bike, laced up some runners, and the rest just fell into place for a solid MOP life.
wow everyone is doing so well, that's such great news!
TC - glad your first week at work was good and I hope you get to look after those kittens. Yes, def post some cute pictures.
Socal - glad the training is going well and that you are enjoying swimming. I envy you swimming in the ocean all the time, who cares about the pool when you can be an amazing ow swimmer.
Scherazade - So amazing you can run again and good luck with the TT.
Tri3 - enjoy doing the TTs, you're far more courageous than I am!!
Phunctional - welcome to the ladies and congrats on your race. Slo's advice about panic attacks is really good, just take it slow.
Slo - glad you met your goals and 10 pounds of muscle, yay super strong Slo - I need the muscle emoji!!
I'm okay, my foot is getting better every week and I've started running again this week. My immune system took awhile to get rid of the bronchitis 100% and I've been feeling rather tired and lack-luster this last week or so. Anyway, my goal for this week is to do a bit of sport everyday, but without a plan. On Sunday I went climbing again for the first time in ages and had so much fun. Yesterday I went swimming and ran 5km. Today I'm bouldering with my girls. Hopefully after a week of moving I can get a little routine going again, but I won't be too hard on myself if my energy levels need more time to recover from Roth and all the training. I do want to swim 10k at some point in August (actually I wanted to swim it on the 6th August when two ladies from my swimming club are attempting a 30k lake swim), but if this ends up being in October then sobeit.
have a lovely week everyone!!
I haven't made it to the pool in a while and was going to go yesterday, but was super tired and had cramps so I worked in the garden instead. I don't want to give up swimming, as I do enjoy it once I get to the pool, but I am having a hard time actually getting there lately. Maybe I need to order myself some fun new pool toys. Maybe I need to switch to duathlon. Maybe I need to win the lottery and buy a mansion with its own lap pool.
I decided my goal for August is to PR my 5K. BUT, I've never actually raced an open 5K, so the only PR I have is at the end of a sprint tri a few years ago. Haha! I actually came pretty close a few months ago on a time trial.
I hope all the womens are well.
I learned to swim for triathlon and now OWS training is my favorite part of my training. I can't believe I just wrote that but it's true!
The more you're able to practice the more comfortable you'll get in the water and that will help in your races -- As Dory says, just keep swimming!
I enjoyed reading the feedback on your post in the main forum too -- if you find yourself in SoCal let me know, we can be rugged ocean swimmers avoiding the pool together :D