I had all kinds of swims on the schedule. Starting with my longest swim to date (3300m), to masters swim with the tri club, to time trial in the pool, to simulation swim, to swims that could have been... but ended in a bare minimum.
|Simulation swim to start the day|
300 swim 20 sri
2x200 kick with fins :30 sri
4x100 @ 2:30
2x500 pull 30 sri
3x100 @ 2:20
2x400 pull 30 sri
100 cool down
However, two days later with the tri group, it was more intense (a lot more!) because that's how we roll.
400m done as : 200m swim, 100m drills (50m SAD, 50m 6-3-6), 100m swim
4x100m kick with fins (50m front kick, 50m dolphin kick on the back)
300m pull + paddles negative split
100m alt stroke
14x50m ([1 ez + 1 fast], [1ez + 2 fast], [1ez + 3 fast], [1ez + 4 fast]) all fast ones with 5 sri, all ez ones on 1:20
150m ez swim
All this work must have helped because on Thursday of this week, I had my second time trial in the pool since I swim with these folks and I was really happy to see some progress compared to year before.
May 23, 2013: 750m in 18:37 (2:28min/100m)
May 22, 2014: 800m in 17:45 (2:13min/100m)
So basically, I am swimming 15sec/100m faster than last year. I am still in the slow lane, but I'm getting faster!! Not sure how and if this translates in open water, but I'll take it!
I LOVE MY BIKE! That is all.
Ok, ok... I'll let you in this love affair while we're still in the honeymoon phase.
On Mondays I had "recovery" 2h bike rides. I went outside, on my own and didn't die. I even enjoyed them, despite the hills and and wind. Recovery, sorta. I beat my PR on Strava with the fastest bike split on one of my most frequented segments. Could I be getting faster on the bike too? Maybe, maybe not.
Because now I haz racewheelz.
Armed with this new kind of fast, I did most of my rides outside. I can't stop this feeling!! I'm such an adrenalin junkie... 2h here, 3h there... and I ended doing 5h this Saturday and biked over 132km in one setting. I even woke up at 5am and was on the road by 6:30, like a good and dedicated Ironman in training (thanks to Michelle Simmons for the reality check). After all these hours I had no pain, no chaffing, no crotch numbness and no muscle soreness. I could have done a century or more. I felt so amazing afterwards, I am still pinching myself to make sure I still have nerve endings. Maybe I don't know what's going to hit me, but anyway... let's not go tempting the devil now.
Here's me going all around and up and down Caledon, literally.
|Caledon is hilly, alright.|
|My shadow and I, the only souls on the road|
|Farms, farms everywhere.|
|This one is super!|
|No man's land, cyclists' heaven|
|The houses here have tree fences|
|All rides are better with friends! 3h with the tri group|
Good news is that my ankle has not hurt since I went to see my massage therapist. He's also magic. The runs off the bike are becoming more the norm, and we started hill repeats and speed workouts on the track.
The most memorable run was two weeks ago on the track and I had to shorten it because I got caught by a thunderstorm of epic proportions. It all started innocently enough with a few drops...
|Yikes!! It's getting WET!|
|My face must have gotten stuck in that weird grin|
So much more fun than the treadmill, even though I chose the latter earlier this week for hill repeats. Yes, it was raining again, but I had to squeeze this run between work and masters swim and there was no time for hesitation. You gotta do what you gotta do: 4x3 min @ 6% incline with 15min cooldown and warmup in a stinky, stinky gym that makes my stomach turn.
But don't you worry, I got my revenge today at the Woodstock Duathlon (race report to follow) where I ran my shorts off and then some more!
In a nutshell
So much happened lately, and my smile has returned. I realized that I have to keep trusting my training and nip the panic in the bud. There is no reason to believe that I am going to break any time soon. Life is good, the wheels keep turning, and I move along with them. There is a always a solution to problems, you just have to look for it hard enough. Most of the time, it's all in the smile and in your attitude towards life. Two words and a hashtag: #heartandcourage