power lunch

I had a fantastic morning…   met RC for a run at Crissy Field, found all kinds of delicious, organic produce at the Civic Center Farmers Market, then made myself a power lunch with freshly juiced fruits and veggies and a mixed bean/brown rice burrito.  My lunch kept me going through afternoon practice and I’ve noticed how energetic I feel since I’ve been juicing with my new juicer!

After posting yesterday’s swim workout, there was a question about swim drills.  I have added a page with a link to a Team in Training video and will continue to work on this page.

We had a gorgeous and windy morning for a run.  Crissy Field is always windy so we headed in the direction of the wind first.   We made it from the beach to underneath the bridge then decided to make our way up the many steps and steep trail to the bridge.  We actually ran most of it at an easy pace and were still able to chat on the way back.  In the end, we both felt like our legs had gotten a great workout but we weren’t winded.  This sort of run- with a friend and not too hard- is the sort that leaves me looking forward to the next one.   And right now, that’s my entire goal in the wonderful world of exercise!

The workout:

45 min run, flat plus one steep climb and/or steps

Find a running buddy and get out there!

Nikken wellness:

Greenzymes for pre-run energy

magnetic insoles for quicker recovery

veggie omega + DHA for cardiovascular support and heart health Your source for fish-free omegas.  Kosher certified!

new swim workout

I need to get this back stuff in order so that when I go in for a massage, he has time to work on something else.   Not that I’m complaining about the massage I just had… not at all!  I feel great and my shoulders are actually in pretty good shape, considering it’s the end of opera season.  My back has been feeling “off” the past few days and it feels more stable after my massage.

I fit in a swim before, since my pool is right next door to Presidio Sport & Medicine and I couldn’t find the motivation to do much else.  I was supposed to ride with a few colleagues but in the end, with the mid-day massage, I had to choose between bike ride and practice so, wonder of wonders, practice won today!

Anyway, back to the swim…  after an earlier conversation with my sister about swim workouts, I decided to create one for the day.  The sprints are hard to stick to when you share a lane, but there aren’t many of them in this one.

The workout:

900 yd swim

200 yd warm up, mixed strokes

100 yd kicking drills, RI :30

300 yd easy swim, freestyle, RI :30

4 X 50 yd sprints on 1:00

100 yd cool down, mixed strokes

bug legs

This morning was an exciting one…  I awoke to an earthquake and my bed shaking.  (Found out later it was only 3.5 but centered near Ocean Beach).  Then I decided that laundry needed to be done, but of course I didn’t have enough quarters or the right bills to change.  (Ugghhh…)  I put my clothes in the wash and took off from the laundromat for a run to the ocean.  I was moving at a good pace and must have been breathing through my mouth because suddenly a bug landed on my tongue.  I fortunately didn’t swallow it but was imagining bug legs in my mouth for the rest of the run.  (Yuck!)   As I approached the beach I could hear rescue helicopters.  By the time I arrived, they were far above and on their way out so I don’t know what happened.

My run was fast and it wore me out.  This particular run usually takes me a good 40 minutes but today I did it in 35 because I wanted to get back and change my clothes from washer to dryer.   I didn’t quite  make it but it was good to push myself anyway!

The workout:

4 mile run, keeping steady, quick pace, remembering to breath through nose (after but incident!)

carrying laundry up two flights of stairs in several trips (none too heavy for my back) Running and stairs all in one day… what fun!

Nikken wellness:

greenzymes before my run!

slow bus

Once again, I barely had any time for my morning swim because the bus took so long to get downtown.  My fault, really, for sleeping in and getting such a late start.  Oh well.  My swim was just long enough to stretch things out.  Plus, my calves are fully recovered from the weekend!  After it, I dashed off to my PT appointment, where I graduated to all sorts of balance work using balls and discs.  I’ll try to get the new exercises added to my core page soon.  This week has been my most successful week in terms of back health in a very long time.  I rarely noticed my back aching and I can see obvious improvement in my core strength.  Yay!!!

The workout:

450 yds/ 1/4 mile easy swim

Nikken Wellness:

greenzymes to start my day

magnetic insoles in my slippers

magnetic sports bracelet for my wrist

heart rate judge

I really didn’t feel like doing anything today.  Not just in the workout department, but anything at all.   My finace dragged me to the gym and I stepped onto the elliptical trainer.  I set it to “cross train” and punched in 30 minutes.   I felt tired immediately but I was on a very easy level and my heart rate told me I wasn’t actually working too hard and I was no more tired than usual.  I kept up for 30 minutes while I learned some new phrases from my Hebrew podcast and in the end, felt better than when I began.  Paying attention to my heart rate today told me that my body could handle a light workout.   I’m glad I listened!

The workout:

30 minutes easy ellipicatal

stretching, core exercises

whistle, please!

I have a whistle to use when I ride across the Golden Gate bridge but I never remember to bring it!  This morning the bridge was swarming with oblivious tourists and the four of us did plenty of shouting and stopping as we made our way across.  Team Diva rode a bit later than usual due to late night operas and early doctor appointments.   It was windy and crowded for most of the ride but we did see sunshine in Sausalito.

I wasn’t feeling tired as we began but now, a couple of hours later, I’m pretty sleepy and feel like I pushed myself hard.  I got back into the pool yesterday to see where my body was in the recovery process after Sunday.  My swim was short but felt good.  Calves are still cramping a bit but much less sore than on Monday and I even took an hour tango lesson in heels yesterday afternoon with no negative results.

Riding with the girls is so much fun and also pushes me to keep moving.  Our goal today was the end of the Sausalito bike path then coffee at Cibo before our climb back up to the bridge.   I was just focusing on keeping up and maintaining a smooth pedal stroke.  I still haven’t stretched but that will be done after my rest!

The workout:

20 mile ride, steady but not slow pace, two climbs- at beginning and end

Nikken wellness:

magnetic insoles– giving me energy throughout the day and helping to keep blood flowing as my calves recover

magnetic sport bracelet– to ease the mild ache in my left wrist

I didn’t drown

Yesterday’s swim reminded me that being well-trained for an event (like swimming from Alcatraz) is very  important.  I wasn’t well trained and I paid for it!  I agreed to swim on a relay team as a replacement 10 days ago.  My reasoning was, I’m in great shape and I’ve done this swim before, so why not.  I did actually think about not having swum 1.5 miles in a long time and that the added factor of waves and current would make the swim that much harder.  I somehow reasoned through all of that and found myself at Aquatic Park at 6am Sunday morning.

The morning was sunny and clear and the water looked calm.  We paraded from AP to the Alcatraz boat pier and swimmers boarded for the ride out to Alcatraz.  Once there, we waited until the boat was positioned and on signal, swimmers started jumping into the water in pairs of three.  My friend and I jumped together and then I was on my own.  We swam to the “start line” created by a line of drifting kayaks and waiting for the long horn.  Then we were off.  I went out hard in order to not be kicked or have people swimming over me.  The waves were minimal but I still managed to swallow quite  a bit of salt water and after a while, gave up my alternate side

breathing because the sun was too bright to my left and I was getting seasick.  I kept close track of the lead boat with orange bouys to prevent ending up on the far right side of AP and missing the entrance back into the park.  There were lines of swimmers and kayakers far to my right so I figured I was definitely on track.  As I got more tired, my calves started taking turns cramping up.  I stayed calm and treaded water then kicked lightly to work each one out.  It was painful but I realized after the fact that I never panicked because I’m so comfortable in open water.  Panic out there would have been disastrous and my ability to stay calm was all I had going for me.  At some point during sorting out my calf cramps and clearing my goggles for the umteenth time, I suddenly wasn’t on track any more.  I have no idea when or how it happened but I was pretty fatigued by that point and have only the memory of AP getting closer and closer then finding myself on the wrong side of the entrance.  I realized there were rescue boats, including the SFPD and fire departments all over the place and swarms of swimmers pulling hard but not moving anywhere.  We were all stuck to the right of the mouth and the current wasn’t allowing us to move.  I gave it a good hard 10 minutes of effort then flagged down a boat.  After the boat pulled me in, I got a good overhead view of the mess.  The kayakers were swimming in every which way, also not dealing well with the current and confused about how to help swimmers.  One almost rowed over a swimmer and another heard a swimmer yelling for help but didn’t do anything about it.  When our boat was full with me and 7 guys, the driver zipped us straight across to the other side of the mouth and left us.   During the time I was in the boat, I realized I was in trouble physically, but I didn’t want to call it quits because my entire relay team would have been disqualified, so I jumped back in with the rest of them.

I attempted breath stroke as I felt myself get weaker and weaker, willing my calves not to cramp and taking deep breaths.  I could see the end clearly by this point and each time I felt like I couldn’t go any further, I told myself, my fiance was waiting on shore and he’d be there to take care of me when I finally made it out of the water.  I did breath stroke most of the way in from there because I felt seasick turning my head each time I went back to freestyle.  I finally just put my head down and swam and then found my feet on solid ground.

I stumbled out of the water and walked up to where my runner was waiting to grab my ankle tag and head to the bike transition area (he had to run four miles to get to the bike start, then after our biker did 3 hard loops on the bike, he ran another three miles, including the famous baker beach sand steps).   My finace greeted me with other friends, including the swimmer who’d offered me the relay slot and KM with Birch.  I have to mention that my swimmer friend was a rock-star.  She made it from Alcatraz to land in 35 minutes, without any assistance, only seven minutes behind the lead swimmer!!

I was well cared for, once back on land, and finally thawed out after a good hour.  I forced myself to eat and drink and kept walking, supported by finace, because I might have fainted had I sat down.  After a while, I began to feel better and our entire crew moved toward the bike/run transition to cheer the rest of our teams along.  I wasn’t able to stay and see my team finish because I need to get ready for work.  By the time I was actually sitting and playing my afternoon show, I was feeling exhausted and tired but more or less, back to normal.

This is the worst I’ve ever felt during/after a race (except for mile 90 biking in my ironman, but that’s another story).  I am more determined than ever to do this swim again and make it to shore without assistance.  I’m two for two on boat rescue but next time I’ll sign up early and be prepared and pay more attention to my sight line!  This time I’m simply happy to be done and I’m on my way to an accupuncture/massage appointment.  The only things sore on me today are my calves!