Attitude is Everything!

I had planned to run 10 outside today but the air quality was so poor again the hubby and I decided to go to the gym.  I knew I couldn't stomach 10 miles on the dreadmill so I decided I would run 5 and then try my luck at swimming again.  I struggled on the treadmill and had to stop at 2.5 miles to try and stretch my quad and see if I couldn't get my knee cap to start tracking better.  My left knee has gotten pretty sore on the upper, outside edge of the knee cap.  I'm pretty sure its just a tracking issue and nothing to worry about but it is really challenging on the treadmill not to focus on it. I finished the last 2.5 miles strong with 1 mile at an 8:00 min/mile pace and 1 at a 7:30 pace.

I swam 20 laps (40 lengths) today which I guess is 5/8 of a mile.  I swam 1/2 a mile (16 laps) with out stopping and it took me 26 minutes (I think).  That seems awfully slow but I really have no idea.  Then I swam 4 more laps stopping to talk to the hubby and trying to help him with his form- its even worse than mine.  I think we both need a couple of swim lessons. I really enjoyed swimming but don't feel I got as good a workout as with running.  I guess I will improve with time and will learn how to push myself- this was only the 2nd time I have actually tried to swim as exercise.

I'd love to try a triathlon someday, so I guess I'd better to learn how to swim efficiently.

I gave myself 3 miles for the time in the pool.

Today I walked 1.5 miles home from the auto shop, got dressed in my running gear and ran back to pick up the car.  It was short and easy but it was nice to get out in some decent weather. 

I then went to the gym and swam 20 laps (5/8 of a mile).  This time I was able to complete 16 laps (1/2 mile) in 21 minutes, 5 minutes faster than yesterday.  I wish I could shave time off my runs that fast.  This is my 3rd time in the pool so its great to see improvement.  So, what is a decent time for a half mile swim?  What should I be aiming for if I want to be competitive in a mini triatholon?   I will only count 2 miles for my time in the pool today.

Mentally I blew it.  I went into this race not knowing what I wanted and so I let my self opt out of finishing strong.  GRRR.  I started out fairly well with my first seven miles being 7:35, 7:37, 7:34, 7:39, 7:58, 7:41, 7:59.  I then started to get a little tired and realized I wouldn't reach my pace from last year- 7:32.  So I started rationalizing how I hadn't trained, and that I should enjoy the run and my knee hurt... and talked my self into finishing rather slow.  My final splits were  8:13, 8:30, 8:25, 8:50, 8:31, 8:25.  I know these times aren't bad but I hate that I let myself wimp out.  I have never ran a race that I willingly let people pass me.  I didn't even try- I know that today because my legs aren't all that sore.  AP: 8:04

I now know I need to be realistic with my self and run accordingly.  I wanted to do as well as last year but knew my training wasn't up to snuff.  I should have set a realistic goal and ran consistently.  I guess this was the lesson I needed to learn.