Swim Tastic!!

Another great swim in the books. Strange, I went from dreading laps in the pool to enjoying it. A BT member recommended swimplan.com and based on my current ability, the site recommended this routeen. This also made for a gentle introduction to bilateral breathing. Good thing I was thirsty...

• Warm Up
• 2x50
• Base(4x)
• 1x25 left
• 1x25 right
• Core
• 6x50 emphasis distance per stroke
• 6x50 emphasis pace
• Cool Down (I changed this part for more bilateral practice)
  
• 1x50 left
• 1x50 right
  

Distance:1000m

Time:33m 47s

Overall I'm quite pleased with myself!. In the not so distant past I could barely make a length. My initial schedule would have me at 500m per session so I'm 2x that. The downside is now I'm limited to 2x per week with my new schedule.

Swim breathing video

I asked a swimmer friend to watch me. Apparently, I poke my head up too high. A member from my BT mentor group posted this video and its pretty good.

Maple glaze doughnut; have I earned it?

My training has been consistent thus far. However, I've reached a point where I'm mildly addicted to the workouts, which could be dangerous. I was 'supposed' to take Friday off but instead tried a pilates workout. Sunday was apartment hunting. My Saturday bike clinic was rEdiciLous!!  Naturally,  I'm debating a real day off, aka the maple doughnut..


Orchard Hills Summit (my image stitching is horrible)

I swapped my Saturday long bike ride for a MTB skills clinic.  It began with instruction and drills in wheelies, body position, and braking. Then we head off for the trail. which is four miles of narrow single track that passes through an avocado orchard. The first half was action packed with tight switch backs and steep climbs to the hill top. The trail was gorgeous and the view was worth all the punishment.  The final decent was lightning fast. The steepness was  100% grade in some parts.  I was leaned waaayyy back behind the seat. The finish was a half mile of smooth, hard packed fire trail returning the group to the trail head.

Here is more info about the trail.
http://www.irlandmarks.org/Explore/Orchard-Hills.aspx

Morning Challenge

I was inspired by my group mate to go for a morning run outside. The weather was about low 50's at the start of the run. When I finished it was closer to mid 60's and the sun had begun rising. I forgot how beautiful my neighborhood is and getting reacquainted in the wee morning hours was inviting.

I also forgot how friendly morning joggers were. With so many smiles and friendly hello's it was almost, dare I write, exhausting.  I was doing pretty well until mile 2.4, when I note an older female jogger. She's maybe 30 feet away. I didn't wave, she didnt wave; we were deadlocked.  No matter, I keep it moving...

Oh but WAIT!  I hear a pitter patter on my heels. So were BOTH continuing onto the main trail. Interesting. This is my final mile and its at a slight incline. I give a quick over the shoulder glance. She's getting ready to pass on the outside.  No! No! No!  If I spotted her in the grocery store I couldn't live it down.  I speed up, she pursues, Cat and Mouse has officially begun. 

I hear her foot strike rate increasing.  Is she preparing for another attack? I go for the offensive. She keeps pace.  Damn, I'm thinking she's one of those master runners. I decide to really push this time. The crisp air is burning my lungs as I break into full speed. She gradually fades. Talk about a good morning!!

Distance: 3.5 Mi
Time: 28m 50s
Pace: 8.14 m/Mi

Quail Hill Loop

 The Irvine Ranch Conservancy has preserved several hundred acres of land that is near several great bike/run trails. The three I'm aware of are Shady Canyon, Jeffery Trail, and Quail Hill Loop. Quail Hill loop is two miles of groomed off road trail. I think its perfect for a beginner mountain biker or trail runner.  After 10am I noted foot traffic picking up. There is also a small picnic area.

Tall brush and hard packed dirt throughout the trail.

The trail also features a cell phone audio tour. (949) 743-5943  press 7# and it will describe the view in the photo. Not bad for a phone camera?

 

Suggested Links

Irvine Ranch Natural Landmarks
http://www.irlandmarks.org/

Not much information, but the idea is to travel out and discover the land for yourself.  Most of the area is restricted without a tour guide and these arrangements are made through this web site.I've noted IPD and IFD patrol at irregular intervals to keep patrons on the main trail.

Dymanic Stretching

With tendinitis, my physical therapist gave me a list of exercises designed to warm up my knees, and to relax my hamstrings. These suggestions have worked "okay" until my workout volume increased with the base cross training involved in triathlon. Our discussion centered around static and dynamic stretching.

My new routine is to wrap warm towels on my knees for a minute or two. Start with a light walk, steadily increase pace to light jog, then squats, leg rotations, leg lifts; movements that mimic the activity am about to engage in a controlled movements using full joint muscle range. Lunges & ballistic stretching are forbidden (for me at least). Then finish workout, and  go static for the cool down.

I tried it with my run last Monday. While my methods fail to draw deep empirical findings, it was my furthest & fastest run to date. I'm also a noob so I suspect most early gains are from increases in my neuromuscular coordination. Anyhow, I'm sticking with it!!


Suggested Links:

Dave Campbell - Form Set Warm up
http://www.ehow.com/video_4958563_offroad-triathlon-run-training.html

Al Lyman, CSCS - Hip Mobility
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1839

Bike Pics:Trek 820 Antelope

Still kinda cool..