very late night

I had to go into the office at about 12am to fix a small bug on an ad for the homepage so since I did not get to bed till about 1:45a I'm going to do my stair workout this evening after work :)

forgot the headlamp

Went for a run with Colleen, Bryan and Kyle ran with us as well. I have no idea where we exactly went but we started out around greed lake and then ran in the dark for a while and then back near the lake again.. Some parts were super dark. But we all did well not tripping or anything. I just fallowed Colleen. So in all Col said we did about 4.5 miles averaging about 8:30 miles. I felt pretty good, only had one little side ache as we went up hill at one point - I think around the end of mile 2... But it pretty much went a away later. My legs actually felt good even though they were a little bit sore from yesterdays workout.

morning swim

On a whim last night I set up a swim lesson with the same instructor I had worked with before Lake Samm tri in the spring (I hope this is ok). This morning at 6 I met with him for 30 min of drills to improve my form and it was a great refresher of what he worked with me on before. I started at 5:30 and warmed up with 100 yrds freestyle, 100 yrds kick, 100 yrds pull buoy. I ten started some of my main set as planned - I got 2 x 150yrds, 2 x 100yrds in before 6am.
He started me with focusing on head position - so I kicked on my side with my head straight down and one arm out at about 45 degrees down in front, rolling on my back to breath. I did this for about 100yrds each arm. Next I did this but after a couple kicks brought my hand up to my face and switched sides and repeat - 200yrds of this. I had a hard time at first just because of the coordination involved and keeping my breath under control but by the second 100yrds I got it pretty good. Then keeping in mind head position, arm at 45 degrees down, rotate side to side I swam 100yrds freestyle. felt way better esp on my shoulder and neck. Then did a rotation drill using a kick board like pull buoy/fin as I rotated it gave resistance and really forced me to focus on my abs and hips. It was really cool i could definitely feel when I was rotating and when I was not - 150yrds. Last focusing on my breathing - I keep my left arm out and patient while I breath (rather than pushing down) and then slowing getting rid of the pause between strokes when I breath after 150yrds of practicing this and trying to make it more smooth I started to get it.
After the lesson I continues my main set 3 X 100 - 6 X 50 - cool down 150 easy. I felt way smoother, faster and it seemed to lake less effort then even in my warm up.
I'll probably do a couple more lessons this winter as mini refreshers and reminders in addition to the rest of my training :)

starting the week off

I slept in this morning till 7:30a which was just lovely. So I went to the gym after work instead. I did about 20 min warm up on a stationary bike. Now I remember why I never use them - the seats are huge and sooo uncomfortable. My knee felt ok though I had a horrible time trying to find the right position on the seat , on the pedals (since no clips), seat height.. At 20 min I gave up. I then stretched out my legs and back, then did abs - 2 sets of 50 sit ups, 2 sets of 25 bicycles, 2 sets of 25 leg raises, 2 sets of 30 toe touches with 5lb ball. Then on to some weights - 2 sets of 15 bicep curls with 25lb bar, triceps pull down 3 sets of 15 with 30lbs, shoulder raises 3 sets 15 with 8lb barbels, bench press on ball 2 sets 15 with 10lb barbels, lunges 4 sets of 25, squats on bosu 2 sets of 25, 1 leg squats on bosu 2 sets of 15 each leg. That about covers it. I finished up with some stretching.

Sunday hot yoga

I survived hot yoga today though during class I was very aware that I was not re-hydrated and my legs were a bit fatigued after last nights run. This made yoga more difficult than usual though I think it was still very beneficial in helping me stretch out all my muscles. I also stayed a little longer and really stretched out my IT band and quads while I was warm.
I took the rest of today off and even took a bit of a nap around 5ish. lol I'll go to bed early and depending on how I feel in the morning I'll go do some easy cardio and weights in the morning :)