Saturday Run

It was cold and wet today, but since neither of us looked at the weather and I was ready to go, we ran today. I had wanted to try something other than our run-as-fast-as-you-can-for-as-long-as-you-can runs that I'd been doing: Set my watch for 6 minutes and see how far I can go. Will said maybe next time; today he had something else in mind. We went over to Centennial for the track, I did my little breathing (or not breathing) thing, and then ran 3 times around the track. I made it significantly farther each time, especially on the last one (after which I said I had been determined to go farther and that's why I did).

It helped that Will gave me a little speech about being in a race and wanting to win before the last one. I think I just needed the motivation and the connection between what I was doing and an actual race. That helped me focus and run better.

For later, he gave me something different. I was so happy to work on something other than what we'd been doing the rest of the week! 5 minutes, extreme slow:

• Lunge
• Glute ham from the top
• Push up
• Curl with light bar
• Then I did crunch (I couldn't remember whether he'd said to do that or not)
  

Gingerbread Houses

This morning was a workout with Will. We did the same methodics as we had done the rest of the week. I am not liking this week's workouts at all and am less than enthusiastic about recording them and anything about them. But I'm doing them and doing it, mostly just to keep in the habit.

1. Breathe lots. Today I was at 25, 58 for all 3, so we went with 60 seconds, no iso.
2. Front delt: 5-lb dumbbells
3. Curl: 5-lb dumbbells
4. Push up: 35 seconds, break because I couldn't push up, 25 seconds to finish
5. Glute ham
6. Lunge
7. Wall squat
8. Crunch

For the afternoon, it was more of the same.

• Lunge
• Glute ham
• Front dent: 10-lb plate
• Bench press: 20-or-so pounds

When I have to do these exercises that I don't like and have to do them alone, I think about lots. In fact, I wrote a good little list and then called Will with what I was thinking:

1. When I count to 5, I do much better. I think I can last longer, because I'm not really thinking about holding my breath for 30 seconds of 60 seconds or whatever; I'm just counting to 5 however many times.
2. Thursday's times were higher than Friday's times because I had to do no work after Thursday's breathing exercise. So Will asked was I holding out because I didn't want to work as hard? Maybe, but not on purpose. I never would look at the clock, so I wouldn't know what the times were. I just noticed when I was done that they were higher than they had been.
3. I don't like these methodics because I feel like it's not a good workout. Not everything has to be the hardest thing ever (physically, that is). It was hard, just mentally, not physically. And maybe I wasn't getting a good workout if I wasn't working as hard as I could have been.
4. I can't breathe with my stomach (by expanding my diaphragm)—I seem to move only my chest when I inhale. I noticed this particularly when I was doing bench press. Apparently that's *OK* for this one since you're really just trying to get oxygen in and out quickly; you're body will learn to use it efficiently if you do it correctly.
5. I can't work hard for the minute (or whatever it is) because I can't focus on the reps. Basically, I do the minute, but I feel like I could be or should be working harder than I am. I just am so focused on not being able to inhale when I want to that I forget about the reps. Even though Will specifically told me to focus on the reps.

That was basically what I said. He talked a little back to me but mainly just let me talk. I wasn't really looking for a resolution, anyway. I just will have to work on my attitude for next time we do this (which I hope is a long, long time from now).

After that workout, it was off to Anna and Josh's for a little Christmas party with their friends Mitch and Charlotte. We had a blast decorating gingerbread houses, girls on one and boys on the other, and then we judged them. They each had great qualities, so we declared a tie.

The girls' house: love the wreath!

The boys' house: love the roof!

But there was no ending the night on a tie, so we played Pictionary, girls vs. boys. And the girls dominated! Actually, it was quite close but we pulled away with the win due to our stellar drawing and guessing abilities. Lovely evening!

Base Preparation

My apt, decorated for Christmas

Today was the last day of the base preparation phase of our cycling camp. Each week has been different:

1. Focus on technique and cadence
2. Focus on high cadence a little more—Hello, fast-twitch muscles!
3. Compete in a team time trial—Go team red!
4. Ride Ironman Australia's course
5. Do 1-leg drills and work on aerobic capacity

We had done some 1-leg drills last week, but we nearly doubled last week's drills by doing multiple sets of 45 seconds preceded and followed by 30-second sets. When that was over, we did a few aerobic-level and high-ish–cadence efforts. For 25 minutes, we rode 4 minutes between 100 and 105 RPM, 1 minute between 95 and 100 RPM, repeat for 5 total sets. I spent most of the time in the TT bars and was happy I had them; although you're on your own bike, riding on the trainer is a much different feeling than riding out on the road.

Christmas presents from Parri!

I swam again after work, 500, in 8:10 (1:38 average). August 25: 10:04, 10:37, and 10:33. August 21: 10 minutes. June 26: 8:41, 8:53, 9:00, 9:16, 9:25, 9:23, and 9:12. May 22: 9:38(+50), 8:51, 8:46, 8:52, 8:57, 8:52. May 19: 8:26. April 21: 8:55. March 24: 8:34, 8:32, 8:38, 8:51, 8:52. March 5: 7:58(–50), 8:59, 9:12, 9:10, 9:04. February 17: 10:01(+50), 8:32(–50), 9:53, 7:33(–100), 9:26. I told Will it was at a perceived exertion rate of about 60%. I didn't know what my previous times were and didn't really have anything to go on. Now that I look at them, I see that I've definitely gotten faster; I probably swam most of the other ones around 65–75% PER.

I did only breathing: 3 deep breaths, exhale, hold, inhale, hold, repeat 3 times or until numbers are consistent, 50 deep breaths (focusing on filling up stomach), 3 deep breaths, exhale, hold, inhale, hold, repeat 3 times until numbers are consistent. My times were pretty high tonight—up to 35 and 80 seconds!

Breathing Part II

This morning, although a new day, was not much better than yesterday.

1. Breathe three times, time inhale and exhale holding breath, repeat at least 3 times until times are consistent. Times: 18 and 45.
2. Wall squat: 30-second iso, 45 seconds of quick-style reps while holding breath after exhaling.
3. Glute ham: same
4. Lunge R, L: same
   
5. Push up: same
6. Curl: same, w/ 5-lb dumbbells
7. Front delt: same, w/ 1.5-lb dumbbells, iso at bottom
8. Repeat #1. Times: 20 and 45
   

Will had to push me to get me moving; I did not want to do any of this. I want to get the most out of these workouts, and I want to be able to work as hard as I can. I feel like I just can't work as hard as I can because I'm starting out at a disadvantage. I haven't been able to think about it as a challenge; it's more like an impossibility.

After work, I headed to the Y to do a little swimming. Yes, I got back in the pool. It had been exactly a month since I'd last been in, so I determined it was time to return. I did a good 500 yards for my first time back in; I had hoped to get in 1,500, but when I walked in I saw they were giving free chair massages for the next 15 minutes only--at that point, that took priority over a few extra yards of swimming.

Then it was back home for the real PM workout:

1. Figure out your breathing times. I was all over the board tonight and just went with 65 seconds. For the exhale times, I was typically in the low- to mid-twenties; for the inhale times, I was between 55 and 75 seconds. Split half-way: 65 seconds.
   
   No isos today, just quick-style reps.
   
   
2. Front delt: I used my 8-lb med ball since I don't have 10 pounds and didn't want to go to the Cabana.
3. Scap pull up
4. Wall squat
5. Lunge

I really did much better tonight than I had the previous 3 times doing this. I was just determined to do it right and do it well. All said and done, it should have been about 5:20 working, anyway. It's not like it was a marathon or anything! Although, because I did have to breathe a few times, each one took about 1:45 rather than 1:05. But still, I can do 7:45 of work well, especially if that's all I have to do.

Breathing (or not)

Today's workout was the worst in a long time. Maybe the worst ever. Hopefully I will not have another one like it ever (at least in terms of attitude; exercises, maybe if I can overcome my attitude).

1. Take 3 deep breaths. On the last one, exhale everything, hold your breath for as long as you can, inhale, hold your breath for as long as you can. Repeat for 3 total times. Times: 18 seconds, 48 seconds; 18, 50; 18, 50. Consistent.
2. Lunge: 30-second iso, exhale everything, then quick-style reps for 50 seconds (breathing as necessary but ideally not often; the 50 comes from the timing above).
3. Wall squat: same methodics.
4. Glute ham
5. Push up
6. Curl

Lunge was OK, wall squat about the same, glute ham I made it about 30 seconds before I couldn't do any reps between breaths and quit and then had to restart the whole thing, push up I failed and quit after 10 seconds and cried (eventually finishing later), and curl I just did. I was so frustrated. I don't understand why you would purposely deprive yourself of oxygen and then make yourself work hard. Will reminded me that every time we run, I stop because I say I can't breathe. This is supposed to be teaching you that you can work even when you feel like you're not getting enough oxygen and teaching your body how to use efficiently what little oxygen you might be getting. I hated it, didn't want to do it, and didn't do it well.

I was not happy to be doing this. Even though I did it, I did not do it well. That's probably what frustrated me the most. I couldn't work as hard as I knew I should have been able to, or at least as hard as I have been able to for other exercises. I wanted to be able to do it well and do it right, and I couldn't do either. Will tried to encourage me by saying that if I weren't doing well he would tell me, but that didn't help—he couldn't see what I was thinking (nor did I want him to be able to!). I guess I was thinking, "I just want to breathe! I can't hold my breath any longer. I'm so frustrated; I don't want to be here doing this." Then I would get frustrated because I had to time everything and though I should have finished around 1:20, I kept having to go to 1:45 or 1:50 or 2 minutes because I had to subtract time for breaths. I really did try to change my attitude but did not succeed.

I think I was really thinking, "This is impossible. How can I work at all when I can't breathe or when I have to hold my breath? I have enough trouble breathing (or at least remembering to breathe) when I'm allowed to. Now I'm not even allowed to???" So I probably went in with the wrong attitude, and it didn't improve at all.

Tonight's workout is similar:

1. Same methodics for 3 breaths, timing, 3 times.
2. Lunge: reps only (no 30-sec iso)
3. Glute ham: reps only
4. Curl: reps only, light bar
5. Plate front delt: reps only, 10-lb plate or dumbbell

You can be sure that I will not be doing this at any Y. Cabana, here I come. During a little strategy session/debriefing/pep talk, I'm convinced I can do this I just need to focus. And look at it as a challenge.

Even without the iso, this didn't go much better. I did them all; it's really only 1 minute of work for 4 total minutes. But I did not want to and had a horrible attitude. I was not excited. I just wanted to leave. I held my composure while I was doing this workout, but I pretty much lost it on my walk back up to the house. I didn't even know why I was so upset. I think I was just frustrated with myself because I wasn't liking the workout and thus wasn't working hard. Then I was frustrated because those were ridiculous reasons. Then I was frustrated because I was frustrated. I did not even call Will to let him know that I'd at least done what he'd told me to do. But I definitely found solace in the following passages:

Psalm 130:1–8
Out of the depths I have cried to You, O LORD; Lord, hear my voice! Let Your ears be attentive to the voice of my supplications.

If You, LORD, should mark iniquities, O Lord, who could stand? But there is forgiveness with You, That You may be feared.

I wait for the LORD, my soul waits, and in His word I do hope. My soul waits for the Lord more than those who watch for the morning—yes, more than those who watch for the morning.

O Israel, hope in the LORD; for with the LORD there is mercy, and with Him is abundant redemption. And He shall redeem Israel from all his iniquities.

Psalm 116:1–19
I love the LORD, because He has heard my voice and my supplications. Because He has inclined His ear to me, therefore I will call upon Him as long as I live.

The pains of death surrounded me, and the pangs of Sheol laid hold of me; I found trouble and sorrow. Then I called upon the name of the LORD: “O LORD, I implore You, deliver my soul!”

Gracious is the LORD, and righteous; yes, our God is merciful. The LORD preserves the simple; I was brought low, and He saved me. Return to your rest, O my soul, for the LORD has dealt bountifully with you.

For You have delivered my soul from death, my eyes from tears, and my feet from falling. I will walk before the LORD in the land of the living. I believed, therefore I spoke, “I am greatly afflicted.” I said in my haste, “All men are liars.”

What shall I render to the LORD for all His benefits toward me? I will take up the cup of salvation, and call upon the name of the LORD. I will pay my vows to the LORD now in the presence of all His people.

Precious in the sight of the LORD is the death of His saints.

LORD, truly I am Your servant; I am Your servant, the son of Your maidservant; You have loosed my bonds. I will offer to You the sacrifice of thanksgiving, and will call upon the name of the LORD.

I will pay my vows to the LORD now in the presence of all His people, in the courts of the LORD’s house, in the midst of you, O Jerusalem.

Praise the LORD!

Oxygen Depletion Workout #3, Swim #5

Today I was so determined to be focused. It helped that Will immediately turned off the TV and there was only one other lady in there working out. It started with breathing on the wall and then the 3 O2 depletion timings. My inhale numbers were all near 70 seconds, so that was almost 10 seconds better than Wednesday. He encouraged me to look at my watch to keep myself focused and working harder, and that definitely worked. I just kept thinking I could hold my breath for longer. Since I was close to 70, he made me do 30-second ISOs and 70 seconds of reps.

• Lunge: My determination to be focused didn't complete help me today. I had been so focused on doing the reps that when my watch went off signifying that I needed to exhale and then pop up and down quickly, I immediately went into doing the reps and forgot to exhale/inhale. Right leg: repeat. He had to keep reminding me to go fast, and with the reminder I think I succeeded in going quickly. He also said that you should be able to draw a line from the top of your foot toward your big toe, and that's pretty much what should be contacting the ground. When I stand, I put slightly more pressure on the outside of my foot and definitely need to work on that.
  
• Glute ham
• Wall squat: I had to repeat the ISO on this one, too, because I forgot that I wasn't wearing sleeves and I stuck to the wall. On this one, and sometimes on the lunge, my left knee comes in; it is supposed to be straight up and down the entire time.
• Curl
• Push up: When I exhale/inhale, I relax, and then it's harder to push up because I'm not in the correct position.

We're trying to figure out how I can ride hard and run fast after, and I mentioned that I was feeling really hunched over this week after riding. Will said to pull my shoulders back (using lats; chest up) right away when I get off the bike, and to really think about it while on the bike. He also said I could try this shudder thing, which is where you turn all your muscles on really fast and then turn them off fast too. If it's really fast and he shows me how to do it, maybe I could try it. But I probably should have mentioned something about how tris are fast and there's not really that much time to think about it during the race.

I headed to the Brentwood Y to swim my straight 2,500, but there were some major storms outside and I got in about 500 (so much for my focus; I was having major trouble counting because of all the kids in the pool and the guy running in the lane next to me and the lifeguards wandering all over. I kept thinking there was going to be a swim lesson and they were going to kick me out. Oh, focus, where were you?).

Oxygen Depletion Workout #2

This morning we did the oxygen depletion thing again, and Will says he doesn’t think I’m getting everything out or holding my breath long enough. Although I want to work hard, I probably am not; my body doesn’t like to be deprived of oxygen and I can’t get past that. He says I can practice it at home, but I think I’m so afraid that I’m going to pass out that I don’t want to do it with no one else around.

Then I did the Harpeth Club bike ride, which was a 22.82-mile route from Cool Springs that took 1:10. We averaged 19.4 MPH; it was a fabulous ride. After a quick transition (that was longer than I was hoping for it to be because people were around talking), I headed out for a 30-minute run. It was 3.5 miles, with the 5K at 26:19 (I walked for a minute after the first mile) and then a slower last couple minutes to cool down. It didn’t feel particularly fast, but I guess without the minute walk it was just about 8-minute miles. For it not being a race, that’s a fairly decent pace for me but it should be faster.

• Wall squat
• Glute ham
• Lunge
• Push up
• Curl
• Crate crunch
  

(I might have repeated some of this in tomorrow's blog) OK. We have two problems.

1. I can’t seem to turn the pedals quickly enough. I think my cadence is around 90 RPM, but I was way behind Chris all weekend and today I felt like I just couldn’t keep up with the group no matter what gear I was in.
• I’m thinking that if Will keeps telling me to do the reps quickly and I actually listen and do so, that might help.
• Doing the weekly group ride will definitely help push me to move my legs faster.
• Practicing this while on the trainer (if it rains) will be helpful.
2. I definitely run tense. And hunched over. Will keeps telling me to keep my shoulders down, and today I could really feel that I had my shoulders up. I kept trying to put them down like he makes me when we’re doing the curl exercise, but then I would inevitably find them up again.
• Hopefully I can really focus on the way this feels while doing the curl and translate that feeling to the road.
• I’ll have to ask Will to keep telling me to do it right so that I can feel what “right” feels like.

Harpeth Training Camp Weekend; Oxygen Depletion Workout

Friday

Saturday

Sunday

Breathe 3 times, then exhale everything and hold (nothing) for as long as you can, then inhale and hold that for as long as you can. I was about about 15 seconds and about 60 seconds.

Do an iso for 30 seconds, then exhale everything and do reps for 60 seconds (taking breaths when necessary, which was about 4 times per exercise).

• Lunge
• Glute ham
• Wall squat
  
• Push up
• Curl

This was the weirdest morning. I don't really get the workout. Why would you work with no oxygen besides just for the mental exertion? I wasn't really tired from it, but Will said I could have gone longer and just wasn't pushing myself. We'll probably do the same thing Tuesday, so maybe then will be better. My legs did feel slightly exhausted during the early afternoon, but really not sore or like jello or anything like I had expected after such a hard weekend and then a quick workout.