Just a quick note about swimming -- again!
The kids are done their swim lessons, but my husband and I have enjoyed swimming so much that we're keeping it going this week. Yesterday was our anniversary, so we met for a swim, and then went for lunch. We can't do that every day, but the swim portion took us about an hour, so we figure we can squeeze that in quite often. I plan to meet him again today for another swim.
Yesterday I tried out a new arm position on my pull. I've been watching the Olympic swimmers and noticed that they use a much deep pull than I've been using. So I tried going a bit deeper, with my elbows bent, yesterday, and it felt like I was getting a more powerful pull. I was definitely going faster too. I ploughed through my usual 1600m (which is all I've had time to do during the kids' swim lessons) almost too fast, and wished I'd gone to 2000m. That's my plan for today, assuming the arms hold out. It is more tiring, and uses the back muscles slightly differently.
I think as a method of bumping up my fitness, regardless of how fast I'm able to go, swimming every week day for the past three weeks has been fantastic. At soccer on Sunday, I was able to run and run and run. I didn't feel winded, and I still had sprints left in me even at the end of the game.
I haven't done a long run since that 18.5km a couple of weekends ago when I was seriously dehydrated and felt awful by the end. Instead I've been doing much shorter speed runs. On Thursday, I ended with a number of sprints up a hill. Fun. Seriously. I think that kind of training helps with my soccer fitness, and vice versa -- the soccer games themselves help with my ability to sprint and recover. If I could just find time to add in the long runs ...
Well, it's never perfect. But I've also been doing my strength and stretching stuff more regularly. Need to after soccer -- want to, in fact. Otherwise I'm stiff as a board. I got a new foam roller that I'm using to roll out my glutes and IT band. I make the most awful noises while rolling on there, plus I look totally awkward. Ah, fitness ....
Tuesday, July 31, 2012
Wednesday, July 25, 2012
Every day swimming
Summer is flying. It's so bittersweet that we're nearing the end of the kids' two week swim session. I've never swum so much in my entire life! Last week, I swam for all four days that my kids were lessons, and I'm keeping the same pace this week, though it's a shorter swim than the very first week that I swam five days straight. So I've been averaging 1600m/swim, and it goes by very quickly. Yesterday I tried out a different kick, which admittedly took more energy, but earned me an extra 200m in the same amount of time.
Today, however, I was outpaced by a very large, much older woman who was barely putting her head in the water. To be fair, she was going pretty fast. I comforted myself by thinking that perhaps she was a champion swimmer once upon a time. Also, I ran 9km this morning.
My soccer game on Sunday was a disappointment. I wasn't beat up at all, but I had the sense it was in part because I hadn't pushed nearly as hard. I could feel the fear in my body's responses and reaction time. I knew I wasn't running quite as hard as I could have, and was therefore missing contact with the ball as often as not. Lame. The second half was better as I forced myself to get back into the game and not act out of fear. Might as well not play if I'm playing scared.
I also ran a bit more last week, though not a ton, it must be said. I'm not entirely sure I'll be prepared for the Toad (25km trail run) at the end of September. I'm really not layering on the miles like I should be. On the other hand, I'm loving the swimming, and I don't have time for everything. Maybe the cross-training is helping, at least a bit?
Last week I ran 9km (slow, with my friend) on Wednesday, and also swam that day. I did the spittlebell class (spin + weights) on Thursday, swam, and also ran that evening, 6.5km with sprints to warm up (and a 14-minute-flat pace for the first 3km, ending 5km in 24:19)--not bad. I ran Saturday afternoon in some serious heat, but my GPS watch wasn't working and we were at a park, so I couldn't track the run. I just ran a half hour, and tried to push the pace past my comfort level. I ran non-stop in the soccer game on Sunday evening--lots of sprints in that style of running. My lungs felt better right from the start, too, so I think a couple of runs during the week really make a difference, even if they aren't serious distance runs. I also practiced soccer with the kids, lots of sprints, on Monday night.
And that, plus the 4 x 1600m swims, was my week.
This week is shaping up to be pretty similar, with an extra swim on Monday (the kids didn't start their swim lessons until Tuesday of last week, so I skipped that swim).
My husband and I have enjoyed swimming so much that we're hoping to continue, at least a couple of times a week, while the pool is open and summer remains with us! It's too beautiful to waste. It's like seasonal eating. Seasonal exercise. Enjoy it while you've got it.
Plus my arms have never looked better. Not that that's why I exercise, mind you, but, damn, it's true.
Today, however, I was outpaced by a very large, much older woman who was barely putting her head in the water. To be fair, she was going pretty fast. I comforted myself by thinking that perhaps she was a champion swimmer once upon a time. Also, I ran 9km this morning.
My soccer game on Sunday was a disappointment. I wasn't beat up at all, but I had the sense it was in part because I hadn't pushed nearly as hard. I could feel the fear in my body's responses and reaction time. I knew I wasn't running quite as hard as I could have, and was therefore missing contact with the ball as often as not. Lame. The second half was better as I forced myself to get back into the game and not act out of fear. Might as well not play if I'm playing scared.
I also ran a bit more last week, though not a ton, it must be said. I'm not entirely sure I'll be prepared for the Toad (25km trail run) at the end of September. I'm really not layering on the miles like I should be. On the other hand, I'm loving the swimming, and I don't have time for everything. Maybe the cross-training is helping, at least a bit?
Last week I ran 9km (slow, with my friend) on Wednesday, and also swam that day. I did the spittlebell class (spin + weights) on Thursday, swam, and also ran that evening, 6.5km with sprints to warm up (and a 14-minute-flat pace for the first 3km, ending 5km in 24:19)--not bad. I ran Saturday afternoon in some serious heat, but my GPS watch wasn't working and we were at a park, so I couldn't track the run. I just ran a half hour, and tried to push the pace past my comfort level. I ran non-stop in the soccer game on Sunday evening--lots of sprints in that style of running. My lungs felt better right from the start, too, so I think a couple of runs during the week really make a difference, even if they aren't serious distance runs. I also practiced soccer with the kids, lots of sprints, on Monday night.
And that, plus the 4 x 1600m swims, was my week.
This week is shaping up to be pretty similar, with an extra swim on Monday (the kids didn't start their swim lessons until Tuesday of last week, so I skipped that swim).
My husband and I have enjoyed swimming so much that we're hoping to continue, at least a couple of times a week, while the pool is open and summer remains with us! It's too beautiful to waste. It's like seasonal eating. Seasonal exercise. Enjoy it while you've got it.
Plus my arms have never looked better. Not that that's why I exercise, mind you, but, damn, it's true.
Monday, July 16, 2012
Swimmingly
It sure was fun to swim every day last week. I ended up swimming five days in a row, averaging 2200m each session. The pleasure of swimming in the outdoor pool on these crazy hot, dry days cannot be improved upon. It even inspired me to buy a bikini after I discovered my bathing suit was literally disintegrating and leaving black tarry marks all over my back. I could feel my cardio-vascular improvements over the week.
But I only ran once last week, believe it or not. I did a speed run on Thursday evening in insane heat, on a hilly trail. I was laying down a just-under 5 min/km pace, even with the hills, for the first 4 km, but then I kind of tanked. I was surprised I made it 5, actually, though the end time was reasonable, just over 25 minutes. Thursday was my super-hero day. I started with the spin/weight class, swam 2300m, then finished with the run. But I totally forgot to stretch! I was stiff the next day.
That said, I remembered to stretch virtually every other day last week, and feel better for it.
At yesterday's soccer game, I thought I'd feel all fit and fresh, but the weird thing is that I felt pretty winded, pretty fast. It was only by the second half that I started to feel better, and even then, it was relative. I think I'd just gotten used to feeling winded and realized I could keep playing winded and not hit a wall. Instead, I got slammed by the opposing team, not once but twice. I'm bruised and battered today, and wondering whether it's worth it to risk being concussed ... as a speedy forward, I'm a moving a target, and I've found that the less skilled a defender, the more likely she is to push, slide-tackle, or otherwise maim the incoming player. These are usually big women, too. My happiest moment in yesterday's game was when two defenders attempted to make a Carrie sandwich of me, on one of my runs to the net, but I slipped through and they ran into each other instead. No, I wasn't sorry in the least.
On the soccer front, this past week I practiced running with the ball -- it's all about touch. At AppleApple's Monday night soccer practice, I take the other kids, and we practice on a field nearby too. So on Monday, we basically ran up and down the field, taking shots on the net. I also got the kids to throw balls at me so I could practice receiving and turning them with my body. I still need a lot of work on that skill, but Kevin said I was positioning myself better on the field already, with my body facing to turn rather than facing my own net head-on. And I had a breakaway where I controlled the ball perfectly while running up the field, and was able to take a decent shot (which was saved). It wasn't the greatest shot, but it was not bad, and I was most proud of having keep control of the ball and maintained speed on that run.
Here is what I need to work on, likely by visualizing it: running before the ball is kicked. We have a great player on our team, head and shoulders above the rest of us. She plays midfield, and she's able to control the flow of the game, but she needs someone to pass to in order to create goal-scoring changes. I'm striving to be that someone. My problem is that I hesitate. She'll say: Carrie, go! as she prepares to kick the ball. But instead I wait to where the ball will go and then run after it. This is frustrating for her, and doesn't do a ton of good. Kevin explained why. My job is to make space. So by running into space, I'm giving her somewhere to kick the ball to -- not the other way round. In other words, I need to create the play, not wait to see what's going to happen. Plus, if I'm moving, my defender will have to move too, and it will throw her off. That's my goal for next game -- run into space without hesitation.
Can't really practice that tonight, so instead I'll practice running with the ball, shooting/passing into the net, and receiving and turning the ball.
Which reminds me -- I guess I did run on Monday night, if sprinting back and forth down a soccer field counts. I think it does, even though I have no idea how far or how fast I was running ...
Not sure what my training plan is for this week. A couple more runs needed, methinks, in addition to the swims. Physio exercises to be continued. And swims to be enjoyed!
But I only ran once last week, believe it or not. I did a speed run on Thursday evening in insane heat, on a hilly trail. I was laying down a just-under 5 min/km pace, even with the hills, for the first 4 km, but then I kind of tanked. I was surprised I made it 5, actually, though the end time was reasonable, just over 25 minutes. Thursday was my super-hero day. I started with the spin/weight class, swam 2300m, then finished with the run. But I totally forgot to stretch! I was stiff the next day.
That said, I remembered to stretch virtually every other day last week, and feel better for it.
At yesterday's soccer game, I thought I'd feel all fit and fresh, but the weird thing is that I felt pretty winded, pretty fast. It was only by the second half that I started to feel better, and even then, it was relative. I think I'd just gotten used to feeling winded and realized I could keep playing winded and not hit a wall. Instead, I got slammed by the opposing team, not once but twice. I'm bruised and battered today, and wondering whether it's worth it to risk being concussed ... as a speedy forward, I'm a moving a target, and I've found that the less skilled a defender, the more likely she is to push, slide-tackle, or otherwise maim the incoming player. These are usually big women, too. My happiest moment in yesterday's game was when two defenders attempted to make a Carrie sandwich of me, on one of my runs to the net, but I slipped through and they ran into each other instead. No, I wasn't sorry in the least.
On the soccer front, this past week I practiced running with the ball -- it's all about touch. At AppleApple's Monday night soccer practice, I take the other kids, and we practice on a field nearby too. So on Monday, we basically ran up and down the field, taking shots on the net. I also got the kids to throw balls at me so I could practice receiving and turning them with my body. I still need a lot of work on that skill, but Kevin said I was positioning myself better on the field already, with my body facing to turn rather than facing my own net head-on. And I had a breakaway where I controlled the ball perfectly while running up the field, and was able to take a decent shot (which was saved). It wasn't the greatest shot, but it was not bad, and I was most proud of having keep control of the ball and maintained speed on that run.
Here is what I need to work on, likely by visualizing it: running before the ball is kicked. We have a great player on our team, head and shoulders above the rest of us. She plays midfield, and she's able to control the flow of the game, but she needs someone to pass to in order to create goal-scoring changes. I'm striving to be that someone. My problem is that I hesitate. She'll say: Carrie, go! as she prepares to kick the ball. But instead I wait to where the ball will go and then run after it. This is frustrating for her, and doesn't do a ton of good. Kevin explained why. My job is to make space. So by running into space, I'm giving her somewhere to kick the ball to -- not the other way round. In other words, I need to create the play, not wait to see what's going to happen. Plus, if I'm moving, my defender will have to move too, and it will throw her off. That's my goal for next game -- run into space without hesitation.
Can't really practice that tonight, so instead I'll practice running with the ball, shooting/passing into the net, and receiving and turning the ball.
Which reminds me -- I guess I did run on Monday night, if sprinting back and forth down a soccer field counts. I think it does, even though I have no idea how far or how fast I was running ...
Not sure what my training plan is for this week. A couple more runs needed, methinks, in addition to the swims. Physio exercises to be continued. And swims to be enjoyed!
Monday, July 9, 2012
That fit/not fit feeling
I've been reflecting on how I don't feel fit at the moment. And how that's really fairly insane, given what my body is capable of doing. But the more I've accomplished, the higher my standards become. Sometimes, on my runs these days, I have to remind myself of all the reasons I'm not hitting my mental targets for speed and (sometimes, less frequently) distance. I'll remind myself that I continue to nurse injuries, that it's insanely hot and humid, that I did a hard work-out the day before -- whatever the "excuse" may be. Because it's not really an excuse, it's the situation. I keep trying to remind myself how excellent it is to get out and exercise no matter what. No matter that I can't hit my top pace every day, and every run. No matter that some days I'm more sluggish than others.
The important thing remains that I'm continuing to exercise -- and continuing to enjoy it.
Part of the enjoyment, of course, comes from seeing progress, so it's hard when I'm working hard and not seeing that progress. I wonder whether I've peaked as an athlete? Maybe. Maybe it doesn't matter.
I'm enjoying the new challenge that soccer provides. I finally let my husband (who is a talented soccer player and coach) come out and watch a game yesterday. I really wanted him to, actually. I sense that I have some raw talent, but there are holes in my skills and tactical understanding of the game that I just knew he could help me with. (If I could accept the advice!) It's hard to accept advice -- or hard not to hear only the criticism, so it helped to hear everything I was already doing right mixed into the advice too. I'm speedy, I challenge for the ball and win it often, I'm aggressive, and I work hard. But I'm not running the angles, and I need to practice certain skills -- directing the ball with my body when receiving it; turning with the ball; and running with the ball. I also need to shoot more frequently when coming in on the net -- my tendency is to pass it instead, because I don't want to be seen as a ball hog. Duh. They have me up front as a striker because they want me to shoot the ball and score! I needed that reminder yesterday.
I'm also interested in the tactical elements of the game, and hope to work with teammates on a few ideas. For example, my husband tells me that forwards shouldn't be tied to one side of the field, but should be constantly looking for ways to make space for each other, even if that means running to the opposite side of the field, either to follow the play, or to make space. It confuses the defenders. It opens up the game.
So what I'm learning, about seven games in, is getting more sophisticated.
I'm trying to maintain my weekend long run, but it's a challenge with the soccer game falling on Sunday afternoons. So I've been trying to run on Saturdays. This Saturday I worked up to 18.5km, but it was a very humid and hot afternoon, and even though I went out with lots of hydration on board, I kept experiencing worrisome symptoms throughout the run -- chills, mostly. My pace was dreadful. I was never better than 5:30/km, and was often as slow as 5:45, even 5:50 for my last 3km split. I've rarely felt so drained at the end of a run, just trying to keep my feet turning over. It was disappointing to say the least. I also felt my hip the next day, which reminds me that I haven't done physio exercises for ages.
Add that to the mix, daily is my plan. I did both yoga stretches and physio exercises yesterday. Stretching post-soccer is key to my injury-free soccer plan. My IT band was bothering me two weeks ago. All it took was some yoga (at home) and everything kind of snapped back into place. But my quad muscle is still bothering me, and slowing me on the runs.
I'm also excited to add swimming back into the mix on a more regular basis for the next three weeks. I'll get to swim four times this week, accompanying my daughter to her hour-long swim lessons. Today I changed after we got there, and it was feedback day (argh!) so my swim was cut a bit short, but I put in 1800m. I LOVE swimming outdoors in the 50m pool. Nothing compares. LOVE IT. I'll get four swims this week, and then half hour swims for the following two weeks while the little kids are in their swim lessons. I just know it's going to bump up my fitness level. And it's easy on the legs. Would love to swim daily all summer long. Was fantasizing about going with husband over lunch hour, wondering how much time that would take out of our work days and whether we could fit it in this summer.
I'm training toward the 25 km Toad, and also hoping to run the Hamilton marathon this fall. But I don't feel as strong as I did last summer -- I haven't had the same race schedule, and I haven't done a single outdoor bike ride yet this summer. I think the cross-training last year contributed to my speed and endurance, and really, I've mainly been running. It's easy, and I can fit it in around my kids' crazy soccer schedules. I've been too tired to do many early mornings.
Anyway, back to the fit/not fit question. I was thinking about how insane it is to think of myself as "not that fit." Which is what I'll admit I'm feeling as I hack along at 5:45/km. But I'm 37 years old, and I'm able to run 18.5km on Saturday, play 90 minutes of hard-running soccer 24 hours later, and then swim 1800m less than 24 hours after that. I think most people would consider that relatively fit, right??
So I'm going to try to, too. Rather than measuring it all in speeds and splits, I'm going to be happy with continuing to be able to exercise regularly, at whatever level my body is able to manage.
The important thing remains that I'm continuing to exercise -- and continuing to enjoy it.
Part of the enjoyment, of course, comes from seeing progress, so it's hard when I'm working hard and not seeing that progress. I wonder whether I've peaked as an athlete? Maybe. Maybe it doesn't matter.
I'm enjoying the new challenge that soccer provides. I finally let my husband (who is a talented soccer player and coach) come out and watch a game yesterday. I really wanted him to, actually. I sense that I have some raw talent, but there are holes in my skills and tactical understanding of the game that I just knew he could help me with. (If I could accept the advice!) It's hard to accept advice -- or hard not to hear only the criticism, so it helped to hear everything I was already doing right mixed into the advice too. I'm speedy, I challenge for the ball and win it often, I'm aggressive, and I work hard. But I'm not running the angles, and I need to practice certain skills -- directing the ball with my body when receiving it; turning with the ball; and running with the ball. I also need to shoot more frequently when coming in on the net -- my tendency is to pass it instead, because I don't want to be seen as a ball hog. Duh. They have me up front as a striker because they want me to shoot the ball and score! I needed that reminder yesterday.
I'm also interested in the tactical elements of the game, and hope to work with teammates on a few ideas. For example, my husband tells me that forwards shouldn't be tied to one side of the field, but should be constantly looking for ways to make space for each other, even if that means running to the opposite side of the field, either to follow the play, or to make space. It confuses the defenders. It opens up the game.
So what I'm learning, about seven games in, is getting more sophisticated.
I'm trying to maintain my weekend long run, but it's a challenge with the soccer game falling on Sunday afternoons. So I've been trying to run on Saturdays. This Saturday I worked up to 18.5km, but it was a very humid and hot afternoon, and even though I went out with lots of hydration on board, I kept experiencing worrisome symptoms throughout the run -- chills, mostly. My pace was dreadful. I was never better than 5:30/km, and was often as slow as 5:45, even 5:50 for my last 3km split. I've rarely felt so drained at the end of a run, just trying to keep my feet turning over. It was disappointing to say the least. I also felt my hip the next day, which reminds me that I haven't done physio exercises for ages.
Add that to the mix, daily is my plan. I did both yoga stretches and physio exercises yesterday. Stretching post-soccer is key to my injury-free soccer plan. My IT band was bothering me two weeks ago. All it took was some yoga (at home) and everything kind of snapped back into place. But my quad muscle is still bothering me, and slowing me on the runs.
I'm also excited to add swimming back into the mix on a more regular basis for the next three weeks. I'll get to swim four times this week, accompanying my daughter to her hour-long swim lessons. Today I changed after we got there, and it was feedback day (argh!) so my swim was cut a bit short, but I put in 1800m. I LOVE swimming outdoors in the 50m pool. Nothing compares. LOVE IT. I'll get four swims this week, and then half hour swims for the following two weeks while the little kids are in their swim lessons. I just know it's going to bump up my fitness level. And it's easy on the legs. Would love to swim daily all summer long. Was fantasizing about going with husband over lunch hour, wondering how much time that would take out of our work days and whether we could fit it in this summer.
I'm training toward the 25 km Toad, and also hoping to run the Hamilton marathon this fall. But I don't feel as strong as I did last summer -- I haven't had the same race schedule, and I haven't done a single outdoor bike ride yet this summer. I think the cross-training last year contributed to my speed and endurance, and really, I've mainly been running. It's easy, and I can fit it in around my kids' crazy soccer schedules. I've been too tired to do many early mornings.
Anyway, back to the fit/not fit question. I was thinking about how insane it is to think of myself as "not that fit." Which is what I'll admit I'm feeling as I hack along at 5:45/km. But I'm 37 years old, and I'm able to run 18.5km on Saturday, play 90 minutes of hard-running soccer 24 hours later, and then swim 1800m less than 24 hours after that. I think most people would consider that relatively fit, right??
So I'm going to try to, too. Rather than measuring it all in speeds and splits, I'm going to be happy with continuing to be able to exercise regularly, at whatever level my body is able to manage.
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