July 9, 2015

Decidedly absent, but still swimming, biking and now running!

This summer has been a very busy one for both Christine and me.  It started with a wedding in June and now the summer days are flying by with loads of outdoor activities and fun things to do.  While we both are still training for races and cross training to keep fit, our focus has been on personal relationships and fun in real life.  We enjoy the camaraderie of our online running buddies, but let's face it, we spend far more time with friends and relatives during our day to day lives.

While I have been nursing an injured calf, Christine has been busy settling into married life.  My leg has given me a real setback with running, but it has not broken my spirit to exercise and have fun outdoors doing other activities.  Swimming has become a strong contender as my new favorite activity and my weekly workouts from coach Sami have been going very well.  Today I had company since Ryan had the identical workout.  And since she had a watch that had a working timer, she helped me tremendously since mine died after two lengths of the pool!  One of the things I like best about the workouts are the increase in yardage and the test near the end of each workout to see if my speed has improved.  As a highly motivated athlete, I'm alway anxious to see progress and after a longer workout than normal, I did achieve a 5 second improvement in my 100 yard time.  There is still no flip turn in my repertoire, but I hope to learn that at some point in the future. I know that will give me a dramatic improvement in my speed!  Here is the workout I did today in case anyone wants a great swim workout:

Swimming pool workout
*  100 yard warm up
*  4 X 25 yards easy,  Focus on high elbows above the water

Main set:
*  4 X 50 yds on 1:10 interval
*  8 X 25 yds steady and build so faster within each 25, rest as needed between laps

* 3 X 5 minute swim at any pace, rest interval after each as needed
* 4 X 50 on 1:10 interval with rest as needed

* Swim 100 yards for time

* cool down swim for 100-200 yards




I loved this workout and ended up swimming 1600 total yards.  If you are looking for some great tips on swimming, check out this article here. I am now seriously considering a small sprint tri next spring, but only if I replace my 37 pound Schwinn bike.  It has five speeds and is very hard to ride quickly. It has been a good source of cross training and when I can keep my workouts at 4:45 per mile pace, I am quite pleased.  Note that most triathletes are going between 18-20 mph as a normal speed, so I clearly have some work to do on a new bike.  But this one gives me a good challenge and as Tom says, it is almost a point of pride that I ride a 25 plus year old bike!

Yesterday was a busy day with a 30 minute run followed by a day on a friend's boat.  The run went great with the aide of some compression sleeves and an easy pace to keep it comfortable.  My calf did beautifully and tomorrow will be my next test to see if it is definitely back to normal.  In between the cross training I have been playing golf and enjoying the company of many friends in my new neighborhood. Oh and I did a little bit of sewing and made this quilt for the head coach of my running group and his wife.  They started and have run the Quintiles race here in Wilmington since 2010 and this seemed like the perfect gift for their little girl!

Lulu loves my quilts!

What is your favorite summertime activity?  Do you cross train more in the summer?




18 comments:

  1. It is certainly a challenge for us to keep up with blogging along with all the other fun stuff that is going on during the summer.

    Glad you are enjoying your swimming!
    I am sorry you are still nursing a sore calf. Do you have any idea what brought on that injury? -M

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  2. So glad the calf is feeling better Pam! Yay for swimming too! Enjoy your summer! And I'm so glad you are not forgetting the important things in life like spending time with family and friends!!

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  3. Glad to hear you're feeling better, Pam!! Sounds like you've had a lot of great workouts in the pool! Hope all is back to normal with your calf! Love the quilt!

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  4. Its definitely tough to find balance in our lives, especially during the busy seasons of the year. One of my goals this year is to not feel guilty about missing days of posting, or not spending as much time interacting on social media, and though it was difficult to get into that mindset during the first part of the year, I'm getting better about not feeling guilty.

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  5. Glad you are healing and can run again. Unfortunately I hate to swim. My biking speed is slow too. No tris in my future. But I bet you try one. Nice quilt.

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  6. Real life fun and connections are definitely a priority! Swimming sounds like a great activity for cross training. I don't have anywhere to swim at the moment but I've been thinking about it. I've definitely been spending more time on the elliptical in the heat than running outside.

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  7. That quilt is such a great idea for a baby gift! Hope your leg feels better soon!

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  8. I'm glad to hear your calf is improving. I like to water ski. It's a great upper body workout, for sure. I also kick around in the pool a little but don't like to use my arms to do "real" swimming strokes. They hurt my shoulder. My bike is a 15 year old mountain bike that I can't even pick up! But, I still enjoy it. There's definitely a lot of fun things to choose from during the summer. I hope your next run is pain free!

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  9. Glad to hear that your calf is improving and that you have been getting so much cross training in.

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  10. Sounds like you're both having a fabulous summer! I've had a LOT of trouble sticking with any sort of regular posting schedule; even though I technically have more "free" time in the summer, I'm like you...I try to be outside, with friends, playing with my dog, etc. instead of anywhere near my computer. Glad to hear that your calf is improving, and sounds like you're killing your swim workouts.

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  11. Wow, great job on the swimming! Glad to hear the calf is starting to feel better!

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  12. summer is definitely meant to be enjoyed!! hope you're getting better and glad you've been able to enjoy other activities!

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  13. Glad to hear you are enjoying the swim workouts! I thought of your post as I headed to the pool for my swim workout. Glad you are both enjoying the summer.

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  14. I'd love to start swimming as a workout, but I'm not sure how to go about it in general, and because of the fact that the pool I have access to is just a community one in my condo complex. Glad you're enjoying summer!

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  15. Love the quilt! Glad you're able to run again! I just got the all clear! Can't wait to lace up the shoes!! Great job on all the swimming.

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  16. I've had s hard time keeping up with blogging, too. I've just been so busy!!! Glad you're able to run!

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  17. I love to run in the summer still, even though it can get humid. Early mornings can be great. I love time in the pool in summer though. Has always been fun to me.

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  18. I have found myself cutting down a bit this summer on blogging, I love it. But like you, spending time with family, enjoying life and the outdoors is a bigger priority for me right now.
    Glad you have been able to use swimming, I have always wanted to swim more, I really should.
    Also, I wanted to thank you both I was on vacation for a while but when I returned I found the package for the running outfit I had won on your blog, I love it. Can't wait to start using it soon!! Thank you for your awesome giveaway!!!!

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