Archive for swimming pool resistance training

8.85 miles in 1:22:28 outside – sunny and warm morning! Right into the pool after done the run!

Got a late start for the run this morning – sun was up and strong when I got started. It has been a while since I have had a warm morning to run in so I enjoyed it and didn’t push too hard. Could feel the impacts of the heat on my performance though. I will need to remember to bring liquids with me on even medium length runs for the summer!

Right after I got the run done I hopped in the pool for 20 minutes to stretch out the legs and get some resistance exercises in for the upper body.

I also got back in the pool for about an hour tonight to hang with the kids.

Today we also went to see our son’s end of year concert for his music lessons – he did awesome in front of the crowds! The kids’ swimming lessons are done for the summer too, and only a few more days of school – summer vacation is coming up fast!

4.27 miles in 30:01 – very strong run tonight – probably last speed work before Manitoba Marathon!

Felt good for the run tonight – just to make sure I didn’t have any issues with knee pain I wore a knee brace to keep everything nice and tight. It definitely helped me do a nice strong push with no pain at all.

I ran my 1 min slow – 1 min fast – 1 min slow – 2 min fast intervals starting with 7.5 as the slow speed and 9 mph as the fast. Every cycle I increased the fast speed by 0.1 mph ending with 9.5 mph. Cardio didn’t struggle at all! Nice.

That is probably the last bit of speed work before the Manitoba Marathon on Fathers Day so it was nice to be able to push pretty good to keep the confidence level up.  22.5 training miles until marathon day!

…just need to stay healthy.

After the run I did some work in the pool doing some resistance exercises and stretching out the legs. The pool is definitely helping keep things loosened up.

#trainingrun – 4.03 miles in 30 min at 1% incline – felt pretty strong – also did a morning run today – Sept 24, 2013 (Tuesday)

219.5 this morning when I woke up and 218 after evening run.

I tried something different today.

I have been thinking for a little while that I need to do something to shake up my weight and getting it moving in the proper direction a little quicker.  Besides a few weak moments and a few meals eaten out in the past couple weeks my weight has been moving generally in the right direction but not as quickly as I would like.  I also wanted to look at starting to push up the miles but it would be very difficult to add extra time to my evening runs right now with various family responsibilities.

To take a shot at tackling both of these things I decided to give double runs a shot.  My plan is to do short (just over 2 miles) runs in the morning before work and continue following the remainder of the training plan with evening and weekend runs.

I don’t fully have the plan worked out yet and it will have to be pretty fluid as I watch to see how I am feeling physically and mentally.  Physically I have watch for aches and pains that don’t go away because they will give me a warning of possible injuries coming and if this causes an injury then the concept was a mistake.  I will have to watch for exhaustion as well – if my body won’t let me push hard on speed days or if I am dragging too bad on long run days I will need to back off.  Mental exhaustion will be something to be wary of too – it could potentially start to feel like all I am doing is running and that could lead to burn out pretty darned quick.

So current plan is to do the just over 2 mile runs outside in the morning Monday through Friday before work and then treadmill work Tuesday, Wednesday and Thursday in the evening and then morning runs outside on Saturday and Sunday with Sunday being the long runs.  My main plan is the Tues-Thurs treadmill runs and the Sat and Sun outdoor runs so if the morning runs during the week start to impact my ability to follow the plan on those other runs then the morning runs will need to be eliminated or adjusted.  If I do have to make a change I would probably look at shutting down either Monday and Friday morning runs to give the 2 rest days or Monday and Tuesday morning runs to give a rest day and providing a longer breaker before the speed work on Tuesday night.  The first real test will be tomorrow morning…we’ll see if the alarm clock ends up through the wall or if I end up on the road!

So this morning took some convincing but I got out there and did 2.09 miles in 18:33 – it felt pretty good even though I was pretty tired.  It was dark out there and I’m not used to running outside in the dark so I may have to look at making sure I am wearing enough light coloured clothing and maybe some reflective stuff.  Pretty quiet out there though and it was very peaceful – it was also nice to not run with the Garmin watch on my wrist reminding me of my speed – without it on I was able to just go with how I felt and still did decent for that time of the morning!

It was unseasonably warm today so I was able to get in the pool for about an hour after work / before supper and did 4 sets of resistance exercises while I was in there.  Also got a bunch of additional exercise throwing our daughter around the pool – throwing her over my head, throwing her like a ball (her idea) and throwing her like a spear (no really, her idea – she’s kind of crazy).

After supper we had a bunch of shopping to do with a lot of walking.  By the time we got home and the kids to bed it was getting later than I typically like to get on the treadmill but I knew I had to give it a go so I sucked it up and got going.

I figured I would have a bit of rough run due to the morning run, time in the pool and lots of walking while shopping but in the end it was a pretty good run.  4.03 miles in 30 minutes after a 2.5 minute warm up at 10% incline.  Not my fastest 30 minute run but faster than any of my equivalent runs last week which was a bit of surprise.  I did the first 15 minutes by alternating 1 minute periods at 7 mph with 2 min periods at 9 mph – I then did a minute of walking and then went into cycles of 1 min at 9 mph and 1 min at 7 mph.  Cycles fell with the last minute being 7 mph so I bumped the last 30 seconds to 9 mph to finish strong.  It felt pretty good and I was rarely tempted to cheat by grabbing the hand holds so all in all it was a pretty good run.  So after one day it looks the double runs are ok…?  Probably too early to decide

#trainingrun – August 26th, 2013 (Monday) – 3.84 miles in 30 minutes

223.5 when I woke up this morning and 224.5 after evening run.

Had a big steak supper tonight with garlic toast and Caesar salad – way too much food.

I did manage to get in the pool before supper for about a half hour but only really to float around.

After supper I decided that I would do a run on the treadmill to help put the breaks on the weight gain even if I couldn’t go very hard because of the chunk of beef I had just eaten.  So I waited a bit to make sure everything was settled then got on the treadmill – interestingly my calves were feeling very thick as well so I was retaining water – not sure what caused that.  So this was an unscheduled run and I went into it with the attitude that anything I did was a bonus.

I did a short warm up for 2.5 minutes at 5% incline and 4 mph – 0.16 miles.

The run in the end was 3.84 miles in 30 min at 1% – so not the fastest I have done lately on the treadmill but the first 16 minutes were quite fast – I did the first 16 minutes alternating one minute cycles of 7.5 mph and 9 mph for a total of 2.2 miles in that 16 minutes.  From there I had a total of 3 minutes of walking and a mix of 7, 7.5 and 9 mph finishing with a 30 second stretch at 10 mph.

All things considered it was a better run than the mile total would indicate and things felt pretty good.

After the run was over I got back in the pool and did several laps and 5 sets of resistance exercises.

August 4th, 2013 (Sunday)

223.5 when I woke and 220.5 after my morning run.

I started out to do one loop or 4.5 miles and was in such a good head space I decide to do a second loop – so in the end 9 miles in 1:27:45.  Not real fast but felt good.  Was a touch hungry at the end as I only intended to do one loop so didn’t bother with breakfast before the run.  Started regretting that and not bringing any water with me by around mile 6.

Overall felt good.

I probably spent a good hour or 2 in the pool yesterday afternoon / evening and another 2 this morning before the rain started.  I did several sets of swimming pool resistance exercises yesterday but only one today.  Probably moved around a lot more yesterday in the pool doing laps than today as well.

I did get my electrical outlet in yesterday afternoon for the treadmill as well – the wife gave it a test go this morning and everything seems to be good.  I will do a hard run on it Tuesday to make absolute sure but so far looks good and should help me do the faster training runs I want to be doing.