Weekly Recap (9/26-10/02)

Monday: Swim—3100 yards
I had a little trouble waking up (I swear I used to be a morning person!), but I did make it to swimming.  We did more of a distance workout which was welcome.  We tend to do more short stuff, and it’s sometimes nice to take a break from gut-busting 50s and 100s.  It didn’t make the workout easier, per se.  Just a different kind of hard.
300 swim
200 kick
100 pull
4 x 50 (10 kick barrel roll)
6 x 50 (closed fist)
2 x 250 build
5 x 100 descend
10 x 50 overkick @ :55
500 negative split (3:50, 3:28)
I switched off leading the intervals with another woman in my lane.  I led the five 100s, and I was determined to do it “right” and get faster with each one.  So when I popped up out of the water after the first one and saw I had hit 1:30, I was a little pissed at myself.  I didn’t think I was going to be able to each 100 faster than the last with a starting point of 1:30.  But I went for it anyway.  And I ended up nailing it!  My approximate times for the 100s were 1:30, 1:27, 1:23, 1:20, and 1:18.  I was pretty gassed at the end, but our lane didn’t push the 50s too hard which gave me a chance to recover before the 500.  And, despite feeling more tired than the last time I ended a workout on a 500 negative split, I ended up swimming it a couple seconds faster.  As I got out of the pool at the end of practice, I gave the coach a typical wow-I-can’t-believe-I-did-that spiel about the five 100s.  He said that I probably needed to start adjusting my expectations for myself.  And he’s probably right.  I need to start expecting a little more of myself because I’ve shown that I’m a pretty decent swimmer.

Tuesday: Bike—25(ish) miles; Run—3.5 miles (28:11)
I worked out twice on Tuesday!  My car was in the shop, so I worked from home.  I actually rode my bike to go pick up my car around the middle of the day.  I couldn’t find my Garmin before taking off, so I just rode without it.  It was a nice break from data.  I rode reasonably hard, but it was a great ride.  I’ve missed my bike.  The cooler weather and fall colors were amazing as well.  I used the opportunity to try out some of the cycling clothes I got from the employee sale with Rob, and they didn’t disappoint.  The shorts in particular were very comfortable.

After I got home with my car and finished working for the day, I headed out for a short run.  I was surprised at how tough it felt.  I guess I was kind of expecting that running would feel effortless since I had a decent race a few days earlier.  Obviously, that’s ridiculous, but subconscious beliefs often are.

Wednesday: Swim—2350 yards
I headed to the pool early (as usual) for a good, hard swim workout.  We did a shorter warmup because some folks were going to leave a bit early due to the water at the pool being shut off around 7:30am.  I’m always out by 7:15am anyway, so I wasn’t affected at all.
500 skips (swim, kick, IM, pull, swim)
3 x 50 (10 kick roll)
3 x 50 (closed fist)
8 x 75 (kick, scull, swim)
2 x 100 (fast)
100 easy
12 x 25 @ :25
100 easy
5 x 50 (2 turns)
Practice felt a bit rough.  I just didn’t feel on top of my game.  The 25s in particular felt hard.  But during practice, I miscalculated how long it was taking me to swim them.  I had a touch over five seconds to rest for each one.  For some reason (I blame the morning), I thought this meant I was swimming them in just under 25 seconds.  Clearly, since the interval was 25 seconds, I was swimming them just under 20 seconds.  Big difference there.

After work, I rather reluctantly geared up to ride Emigration Canyon.  I had something to get done in the evening, and I considered skipping the ride to work on it instead.  However, I decided to stick to the plan and do my ride.  I had planned to do some intervals, but since I wasn’t feeling super into it, I decided to just climb Emigration instead.  Lo and behold, partway up, I started to see some surprising speeds on my Garmin.  Huh.  So I pushed the pace a little more, and by the time I reached the start of the final grind, I was in a good position to PR the climb.  I pushed the final climb hard and ended up breaking that training PR by about thirty seconds.  Not bad.

emigrationfall

Thursday: Swim—2800 yards
It was the last Thursday practice of the summer.  And it was a rough one.  I was tired from the day before, and my arms in particular have been fatigued as I focus on improving my midpull which is using slightly different muscles now.
500 swim
300 kick
6 x 50 (distance per stroke)
4 x 25 (eyes closed)
8 x 200
The 200s were tough.  Swim Coach Max wanted me to swim them on a 2:45 interval (YEAH RIGHT), and he didn’t believe me when I said I couldn’t hit that (which is fair, considering all the hand-wringing I do!).  Well, I was right this time.  I couldn’t.  I did a few at 3:00 intervals, but had to bump that up to 3:10 for the last few.  I think on a good day, I could hit 3:00 intervals, but with my fatigue and my attempt at 2:45s, it wasn’t happening.  And that’s okay.  Not every day has to be awesome.

Friday: Run—6.5 miles (57:58)
I was supposed to go to the track.  But I didn’t.  I just decided against it, for no real reason.  I did go for a run in the morning, though.  And—surprise!—it didn’t feel great.  I went when it was dark, and it was just starting to get light when I got back.  I do like running at that time of day, but the rest of the run was pretty “meh.”  I took a half day and drove to Idaho with Rob in the afternoon for a wedding that weekend.

Saturday: Run—5 miles (39:31)
Since I was in Idaho, I ran with my dad on Saturday.  He is recovering from a knee injury (he fell into a crawlspace), so we started off relatively slowly.  However, we picked up the pace naturally throughout the run pretty easily.  I’m not sure if it’s having a running partner or the elevation difference or what, but it’s a lot easier to run in Idaho than in Utah.  Our first mile was 8:12 and our final mile was around 7:35, which is way faster than I’ve been running lately.  In the evening, we went to the wedding and saw the lovely couple get married.  Despite never wanting another wedding for myself, I’ve become a bit of a sucker for weddings lately, and it’s always a joy to be able to celebrate two wonderful people and their relationship.  So it was definitely worth the trip up to Idaho.

Sunday: REST
I took Sunday off for travel.  I had a late night, and I didn’t want to bother with trying to fit in a workout.  Rob and I left mid-morning for Utah to finish off our whirlwind weekend.

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