Sheila
Finally doing some strength training again. Since my bike crash Jan. 22nd I didn't initially because of recovery from injury. And then it was so close to my marathon, so I waited. OK, time to ... read more
- Site:
- http://www.thinkspot.net/sheilaruns/
- Miles:
- 13458 total / 925 in 2013
- Goal:
Swim 100 yd in 1:14 or less AGAIN in 2011. San Fran Half Marathon in under 1:50. Train w/ Jenny for her first triathlon.
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Sheila logged 13458 miles.
Last workout about 1 month ago. Help get them back on track!
Entries
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FIT
good Home Strength Training 00:30
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swim
good Mt. SAC Early Morning Masters... 3600 yd 01:21 39:36 pace
Warm up: 500 ez.
Main set:
24x100 odds streamline kick w/snorkel on 3:00, evens free sprint on 1:50.
16x25 sprint on :30.
Cool down: 300 ez.Damn good swim today. Incredible consistency on my ... read more
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Great Performance:
You have one of the toughest coaches Sheila! He must also be aware that he has a tough student. :+)
about 1 month ago
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You're an Inspiration:
Awesome workout Sheila! I may borrow from this. I've done 5 x 4x100s descending with minimal rest before, but I'm not great at kicking either and honestly would be more tired from that.
about 1 month ago
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Well, it all depends on how much effort you put into the kicking. I _can_ kick much harder than I did today. I was seriously using it as active recovery. Honestly, 4 days after the marathon....1200 yards of kicking...active recovery on kick == YES. My coach is a little nuts sometimes.
about 1 month ago • Like
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VELO
good CC Hump Day Ride - Rosena Ran... 27.18 mi 01:55 14.2mph pace
Nice recovery ride with the CC group. Mostly keeping it to a moderate to easy pace. A couple of places pushed for a short bit on uphills. Only a modest amount of climbing on this ride. Legs felt gr... read more
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Awesome recovery ride Sheila.
about 1 month ago • Like
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swim
good Mt. SAC Early Morning Masters... 3200 yd 01:17 42:21 pace
Warm up: 10x75 [25 swim, 25 kick, 25 drill].
Main set:
12x50 kick 1-6, 10-12 :10 RI, 7-9 :05 RI.
10x100 pull on 2:00.
12x25 kick on :45.
12x25 sprints on :45
Cool down: 250 ez.Crazy lot of k... read more
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Nice Job:
Nice 'recovery' swim! I imagine that nap was manditory!
2 months ago
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swim
good Mt. SAC Afternoon swim - self... 3100 yd 01:06 37:28 pace
Warm up: 600 swim, 200 kick.
Main set:
2x300 pull.
10x50 odds back, evens breast.
400 free.
200 kick.
400 pull.
Cool down: 200 ez.Swimming restores me. Felt very good when I left the pool.... read more
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RUN
good L.A. Marathon 2013 26.22 mi 03:33 08:06 pace
PR Marathon. 3rd in age group. Raced this according to plan. Plan was: start off slow, hold back, first half slower than second half (should feel easy) and run negative splits. And that is essentia... read more
- Show 9 more comments...
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Thanks, everybody. So happy. I cannot tell you. And then, guess what...this morning at breakfast in the Fairmont Hotel restaurant...who sits at the table across the way from us... Deena Kastor!!! I got her to sign my bib and I got a picture with her. I will post it later. :)
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Great Performance:
SOOO Happy For you Sheila!!!! Enjoy the libations and recovery!
2 months ago
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RUN
good Short, easy last run before L... 4.08 mi 00:32 07:57 pace
Last run before L.A. Marathon. Night run. Haven't done one in a while. Felt good. Of course, it always feels better after you're at least 3 miles in and there I was almost done. Oh well, ... read more
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swim
good Mt. SAC Early Morning Masters 2000 yd 00:41 36:04 pace
Warm up: 400 swim, 300 kick, 200 fingertip drag.
Main set:
4x150 on 4:00. [100 controlled, 50 sprint].
100 ez stretch.
200 scull w/snorkel.
Cool down: 200 ez.Didn't sleep well again last ... read more
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Glad your legs are feeling better. BTW, that's a lot of warm up in relation to the main set.
2 months ago • Like
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swim
alright Mt. SAC Early Morning Masters 2450 yd 00:50 35:55 pace
Warm up: 7x100 [50 swim, 25 kick, 25 drill] :10 RI.
Main set:
10x50 on 1:00. (:45-:49 brought the last 2 back down to :47,:45).
50 ez stretch.
16x25 sprint kicks on :40.
5x100 w fins on 1:50 desc... read more -
RUN
good Post-race cool down mile 1.1 mi 00:09:14 08:24 pace
Super easy cool down. After the race I had a couple orange sections, cup of water and then easy jogged this. Went out a half mile and turned around (on the race course). There were still some peopl... read more
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RUN
Boeing 5K lunchtime race 3.14 mi 00:21 06:38 pace
Lunchtime 5K race. 20:52. Went out too fast again. Not as bad as my race 2 Saturdays ago. But still, was running with the front leader for a while at about the 1/2 mile mark (small race) and tellin... read more
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Great Performance:
Blazing 5K Sheila! Great race and even better at lunch!
2 months ago
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Great Performance:
Whoot! Whoot! Great race Sheila! You'll rock L.A.! :+)
2 months ago
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I hope so. I'm feeling tired, still. 4 days out. I took a rest day yesterday. Just a lil' swim this morning. I guess it's because I'm not sleeping well. :/
2 months ago • Like
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swim
alright Mt. SAC Early Morning Masters... 2100 yd 00:49 41:04 pace
Warm up: 600 every 4th lap streamline kick.
Main set:
200 scull= 2x[50 on stomach, 50 on back] continuous.
4x[2x25 on :45, 100 on 3:00].
200 dolphin kick w fins.
200 TT.
Cool down: 300 ez.Ta... read more
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swim
good Mt. SAC Weekend Swim - Self-c... 2650 yd 00:52 34:32 pace
Warm up: 300 swim, 200 kick, 100 scull w snorkel and buoy.
Main set:
2x25 streamline breaststroke kick w snorkel.
2x300 pull.
2x25 flutter kick
3x200 w fins, negative splits.
2x25 streamline br... read more-
Thanks, Craig.
2 months ago • Like
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RUN
good IERC Club Run - last long run... 10.07 mi 01:19 07:49 pace
Better than marathon pace. Not exactly what I had planned. Wasn't sure today what I had in me, and just wanted to do 8:30 or better pace. Ideally 8:10-8:12, which is my planned marathon pace. ... read more
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Thanks. I am definitely feeling ready. Just have to go in and do what I know I can do. My only concern is GI issues which seems to be returning lately. I will see what I can do this week to get healthier there. Laying off all refined sweets until after the race and going to buy more probiotics tomorrow. Make some home-fermented sauerkraut, too.
2 months ago • Like
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walk
good Brisk Doggie Walk on DB Blvd. 1.5 mi
Took the dog for a brisk walk. Well, except when he needed to sniff and stuff. Which was quite often. But got my heart rate up a bit, fresh air, cool temps on a cloudy day where it wasn't rain... read more
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RUN
alright Short and Easy on DB Blvd - r... 3.48 mi 00:28 08:00 pace
Had 5-6 easy, recovery miles on tap. Started off...legs SO tired. But just truckin. Getting it done. Got a phone call at mile 3.5 from the gym where I'm trying to set up an internship for my p... read more
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swim
alright Mt. SAC Early Morning Masters... 2000 yd 00:54 47:31 pace
Warm up: 2x[300 swim, 200 kick, 100 drill], 1=free, 2=breast.
Main set: 10x50 sprints on 1:30.
Cool down: 300 ez.Started off quite slow on the warm up today. Coach saw me doing flutter kick and s... read more
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Thanks, Gina. :)
2 months ago • Like
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VELO
alright GMR to Baldy Saddle w/Rock Ra... 39.76 mi 03:05 12.9mph pace
Long, slow GMR ride to Mt. Baldy saddle w/ about 4.5K ft of climbing. My legs were tired to start and out of the 6 times I've ridden the "Stop sign to the shack" this was my 5th &quo... read more
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Wow, this looks like an epic ride. I've ridden down the backside of Baldy from where mountain connects to Baldy. One of these days I'll have to do the loop!
2 months ago • Like
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Yes, it is pretty epic. This is only the 2nd time I've ridden to the "saddle". It's a local ride for me..."in my backyard" so to speak. The group(s) I ride with do this or variations on this ride all the time. I just join them infrequently. Well, going to have to be doing it more as I prep for Ironman Lake Tahoe. More bike coming in the months ahead....
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swim
alright Mt. SAC Early Morning Masters 2200 yd 00:40 32:00 pace
Warm up: 200 swim, 200 kick, 200 pull.
Main set:
8x25 fire drill sprints.
50 ez recovery.
5x50 all out partner sprints.
5x50 catch up sprints with push ups.
3x200.
Cool down: 200 ez.Crazy h... read more
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swim
alright Mt. SAC Evening Masters Swim 2900 yd 01:14 44:54 pace
Warm up: 500 ez.
Main set:
12x50 on 1:00 w paddles and pull buoy, 1-6 controlled, 7-12 hard.
16x25 kick sprints on 1:00.
200 head up scull w pull buoy.
8x75 sprints [25 fly, 25 back, 25 breast]... read more-
Cheers:
No to the coach? You must have been really tired! Hope you got some rest. :+)
3 months ago
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NICE! Glad your recovery is progressing so well.
about 1 month ago • Like • 1 person
Get better Sheila. My thoughts and prayers are for you and your family.
about 1 month ago • Like
hope you are fine shiela
about 1 month ago • Like