Greg on the Run

Not a particularly tough day but my legs sure do protest when I need to run up and down the stairs the day after running the bridge. I was worn out.

Down 4 – 53 total

A case of Office Depot letter-sized paper weighs 48 pounds. Add two more reams and  the total is about 53 pounds. I picked that up and walked down the hall with it and my knee starting hurting! I never want that weight back.

Actually, I swam first and used some new trunks. I really like them. They have a bit of padding in the bottom for a transition to the bike.

The swim workout was for speed. I feel so slow in the water. Whenever I speed up I feel like I’m gasping for air and that my legs are dying. I think I’ll play it safe and go slower and preserve my energy for the bike and run. I’ll work more on form so that I’m swimming more efficiently.

Didn’t complete the bike workout – 43/53 minutes. Dad was at home waiting for me and my quads were killing me. I need to remember to have the heart rate monitor with me whenever I’m on the bike.

Good workouts. Those of us that were there yesterday got a bit of a break and ran cadence upstairs along with some sprints. When we came down, it was a little bit more intence. Understood that those that were not there yesterday had a tougher workout.

Good Boot Camp this morning. I enjoy the running the most and coming alongside others and encouraging them to push it just a little faster. One of the instructors knows my name and isn’t afraid to “encourage” me.

Once I was done with Boot Camp, I went and hopped on the bike. My quads were killing me! Two days in a row hurts. After a warmup, 12 minutes of steady state and then 10 minutes of east spinning. I needed to dial back on the resistance during the second set.

I jumped in the pool to cool off. Only did about 300 meters but wanted to continue to practice the swim strokes. I find it very helpful.

On the bike for 60 minutes – Alternating Power Intervals and Easy Spins 5 minutes each. Really concentrated on keeping the heart in the 90% zone. That’s HARD work. I look around sometimes and am amazed. I see folks reading books while they’re on the bike. And then I look – 50 rpms. But that’s ok. Their workout and mine are not the same.

Swam 1100 meters – 200 warm up. 500 straight swim. 4 x100 concentrating on technique. I am amazed how much just two hours of instruction have improved my stroke. Practiced just floating and concentrated on where my center of gravity is in order to let my hips rise behind me. Really makes a difference in how I feel in the water. I can even HEAR the difference.

Good clinic this morning. I’m amazed at how much I learn about the swim stroke and am immediately able to put into practice. Spent the majority of our time working on different elements of the stroke. This is so helpful to me. I already feel more comfortable in the water and feel like I’m swimmimng easier and faster.

This was particularly hard for me this morning. My quads were just seemed to continually ache. I think it was from running  the bridge yesterday and doing the PFT today. Did a 55 minute bike ride with two 10 minute aerobic periods and two power intervals.