Jog/Walk #1

I feel like I am starting with running all over again and in many ways I am. If you take away all of the anxiety over the risks of re-injury, which as everyone keeps reminding me is very unlikely, I am starting from square one. I was two weeks away from running my first half marathon when I stress fractured my left hip and I have spent the past four and a half months or so recovering.

Just last week Friday my physical therapist gave me the okay to try a jog/walk interval. I wanted to jump for joy and hit the trails that very afternoon, I am craving that runner's high feeling, but my work schedule got the best of me. Then on Saturday we had a impromptu barbecue with my brother-in-law's family, which took up most of the afternoon, followed by a birthday party for one of our daughter's friends. So the jog did not happen on Saturday either. Today, I swam in the morning, hit the farmer's market and we spent the afternoon looking at potential new cars. We did not get home until about 5PM and I thought, nah it's too late dinner is in about an hour and a half I can't get in a jog. Seeing the pattern of excuses building up I tossed on my running gear. As soon as the hubs walked in the door I hit the trail in the park across the street. I know the longer I put it off the more I was going to avoid it and worry about how it would feel.

I started out with a quick power walk to warm up. I chose a relatively flat trail with some rolling hills as opposed to my old steep training trail. It felt pretty good and soon I hit a gentle (and very slow) jogging pace. I can't say that it hurt with every step, but I also would be lying to say that I was completely comfortable and at ease. I felt every step on my left leg, mainly in the hip flexors and adductors towards the top of the hip. I jogged about a mile then walked a quarter and repeated that pattern four 3.3 miles. By the end I could tell my leg was getting tired and I found myself limping a little bit. I will certainly be foam rolling tonight.

A few main observations, first I did not die nor did I re-injure myself on the first time out. Second, I am very out of shape for jogging/running (at the height of my training I was running 8:45/8:30 miles, today I was jogging at an average of 10:45). Third, I still have a long way to go and a lot of confidence to build. Lastly, It felt great to be back out in the park again.

I am very curious to see how it all feels tomorrow when I get up in the morning.

End of the Week Workout

5500 yards logged in the pool today. Here's the workout:

Warm up:
500 Swim, 500 Pull, 300 (25 Stroke/75 Free)
12 x 50 25 Back/25 Free focus on a consistent 6 beat kick

Main Set:
4 x broken 500
      200 IM light smooth / 5 seconds rest
      150 Free build each 50 from smooth to fast / 10 seconds rest
      100 Choice or IM 50 fast/50 easy / 15 seconds rest
      50 Free 25 sprint/25 easy / 30 seconds rest

3 x broken 250 (single stroke per round)
      100 smooth / 5 seconds rest

      75 build to fast / 10 seconds rest
      50 easy / 15 seconds rest
      25 sprint/ 30 seconds rest

Cool down :
500 kick with fins 50 dolphin/50 free
350 swim start fast and ascend time to easy by 100

Lake Berryessa 2 Mile Swim

On June 2, I competed in my first ever open water race at Lake Berryessa in Napa, CA. Not only was this my first ever open water race, but it was also my first foray back into competition post stress fracture. I had been swimming a lot so I felt prepared and like I had the endurance for the swim. Nonetheless, I was very nervous when I woke early that morning to hit the road.

We packed the family, a picnic, my swim gear and a few iPads into the car and set off. It was a beautiful morning and promised to be in the mid to upper 80's at the lake that day. I was not only nervous about the swim but I was also pretty worried about the water temperature. All the historic  estimates I had read for that time of year ranged between 55-75 degrees. Now I am NOT a cold water swimmer, I hate the feeling of my muscles all tensed up and not having the flexibility I am used to in the cold. Plus I have a condition (crypt feet if you as my hubs, Raynaud's if you ask the doc) that causes my fingers and toes to basically go numb and turn white when excessively cold. FYI this is nothing serious, just an annoyance, and happens frequently after swims in the winter even in warmer water. So I was apprehensive.

We arrived at the lake and met up with my teammates; Beccah, Bob, Juliette, and Rebecca—all seasoned open water swimmers and my daughter's teammates who were also there for the swim. Most of them were participating in the 1 mile race.

Overall, it was very well organized, everything was clearly marked and there were lots of signs to review the course. The 2 mile course was marked with yellow balloons and buoys. It was basically a big loop with 3 turns. I was happy to see the water was pretty flat and clear. Still a little apprehensive about the temperature.

Beccah and I warmed up together, I can not even explain how happy I was to find the water almost perfect. Not too hot or too cold. On the initial 1-200 yards of my warm up I had a little trouble breathing. I had the same reaction when I first went scuba diving. I had to focus to get a good solid breath. Once I was past the first little bit I was fine.

The race began in the water. I staked out my spot in the group towards the front, just behind the starting line, and to the left at the edge. My strategy was to get out in front of the fray as quickly as possible to avoid the flailing bodies. I planned to sprint to the first buoy and then hold my pace as long as possible. Once the start sounded I took off, heading for the first buoy. Remarkably I swim pretty straight even without lanelines so I was able to sight the buoys every 15-20 strokes as opposed to every 5-6. I managed to get ahead of most of the group in that initial sprint and found myself in a group of 4-5. I knew there were some women ahead of me and I was not worried about catching them. My goal was not to win, simply to finish. I put my head down and swam, holding a pretty consistent pace as I am generally want to do. The group I was swimming with all but faded to the background by the time I passed the half way point. After the second turn I passed some of the stragglers from the group ahead of me. Around the last turn I got passed by some of the men behind me. After that third turn I picked my kick back up and turned it on for the last 1/2 of a mile or so. At this point I knew I was pretty close to the front of the pack.

In the end I swam the 2miles open water in 49:55 earning a second place finish for my age group. Not too bad for a first time out. I was pretty sore in my lats and forearms. The lats I expected, the forearms I was not. In talking to some more experienced open water swimmers this makes sense. In the pool there are flip turns and streamlines which give you a break. In the open water you just keep on going, no stops.

Overall, it was a great experience and I can't wait to do it again. I felt empowered, fit and energized after the swim (even if that evening I passed out at 8pm). I am not sure if I will get in another race this summer, but I am planning on swimming in my master's team 2x1 relay in September. I am looking for a relay partner, let me know if you are interested!!!