Marble Falls Race Report

Is up over here: http://krisalis.org/weblog/?p=1779.

Sunday Swim

8am swim at LC.

Distance: 3000m

Focusing on pulling. Still working on rotating my hips more, especially when I breathe.

Fitzhugh Road Ride

Saturday bike ride - From Kiker Elementary to RR12 junction on Fitzhugh Road and back.

Distance: 40.5miles
Average speed: 15.5mph
Total ride time: 3hr05min
Weather: hot and windy and hot, and did I mention it was hot?

Took the ride pretty easy on the way back.

Quarry Lake Swim

Friday after work - 1200m in open water up at Quarry Lake with Katie.

One loop around the outside and then an out-and-back.

Worked a bit on sighting and also tried to work on gliding more and rotating my hips more in the water.

Loosening the Legs

Went for a run this morning with the Rose.

Jogged about 15 mins to warm up. My legs were sore and tight from Sunday's triathlon (I know, I know, I need to write up a race report).

Headed to the track and did a few drills - skipping, butt kicks, high knees and some strides.

Intended to run a timed 400m, but my left hip flexor started really hurting about 200m in, so I eased off and jogged the rest. I stretched out my hip flexor and tried a fast 200m. Felt ok, but decided not to push further, and jogged for home.

Realised on my way home that my legs had eased up a lot since I first started out, and I was actually starting to feel good for the last 10 mins or so. Of course, by then, I had reached home and it was time to stop. :)

Quarry Lake

One loop of Quarry Lake at Pure Austin with Katie, followed by one out-and-back across the lake.

Total distance ~1200m.

Tried to work on rotating my hips more when I swim. Also worked on drafting with Katie and sighting. Sighting at Quarry Lake is a lot easier than at most triathlons, because the water is smooth and clear!

Paddle

Not sure this morning's swim at Barton Springs really counts as a workout....

I only swam 12oom (6 lengths) before getting out. The water was cold and refreshing, and I was happy to be swimming, but my heart wasn't every really into working out. I was having a lot of trouble sighting into the sun and thus kept narrowly avoiding head-on collisions with other swimmers, plus there was something disgustingly smelly at the deep end of the pool - it made me gag - It smelled like something died and was rotting away in the sun. Yuck, yuk, yuck.

So I allowed myself to get out, headed back to the car. By the time I got to the car, I was a little bit mad with myself for not swimming more, so I pulled on my running shoes and jogged about a mile or so.

Pah.

At least I did something, I suppose, which is more than I managed on Tues, Wed or Thurs.

My legs were really sore on Wednesday from Monday night's sprinting.

Marble Falls tri is this weekend, so just a light workout tomorrow then the race on Sunday.

Benchmarking

In case you didn't already know, I'm not a very good runner. Actually, I'm a very bad runner. So I am trying to improve. With that goal in mind, my sisters Katie and Lennie, and Ande (of swimfasterfaster.com) are in process of masterminding what they are calling 'my breakthrough'.

The beginning of this 'breakthrough' involves benchmarking my current abilities. So today, I did a warm-up and some drills and then I ran a timed 100m, a timed 200m and a timed 400m, with plenty of rest in between timed distances to bring my heartrate back down, then a cool down.

Results:
100m: 0:19.74
200m: 0:44.37
400m: 1:51.62

So. There you go. Just don't ask me what it all means, 'cause I have no idea.

Swim With The Fishes In The Shallow Blue Pool

Sunday morning swimworkout at LC pool.
8am - 9.20am ish
3300m total distance.
Sore legs during kick only drills, result of long Saturday bike ride, but felt pretty good overall.

Working on getting more rotation in my hips when I swim fast(er) crawl. Currently getting very wiggly results. It's OK when I go slow, but as soon as I try to pick up the pace, the synchonisation between my arms and legs falls apart. Hmm.

Saturday Bike

Distance: 51 miles
Route: Kiker to San Marcos
Terrain: Pretty flat, some small rolling hills
Weather: hot, sunny, some wind
Average speed: 17.7mph
Total time (including stops): 3hrs 20min

Ran 12 mins off the bike afterwards. Hot.

Exercises, exercise, I will blog my exercises

Yesterday 7/12/06: 4.5 miles, route

- 10 mins jog warm-up.
- 5 mins 'tempo', 1 min easy/walk, 4 mins 'tempo', 1 min easy/walk, 3 mins 'tempo', 1 min easy/walk, 2 mins 'tempo', 1 min easy/walk, 1 min 'tempo', 1 min easy/walk, and then back up the pyramid.
- cool down

Total time: 55 mins

Today 7/13/06: 3 miles, route

- 11 mins jog warm-up
- 1 min hard, 1 min easy x 10
- cool down

Total time: 35 mins