Monday: Swim—2550 + whistle kicks
I felt much better waking up Monday morning than I have in a long time. I think the weekend of sleeping in really did me some good. We did a distance day, and I performed better than expected.
4 x 50 (distance per stroke)
5 x 50 (closed fist)
Whistle kicks (5 minutes)
We were supposed to swim all the intervals at either at the same or at a faster pace than we swam the first 200. I swam the first 200 just over a 1:30/100yd pace, so I was a little worried about keeping that up. However, the middle two intervals felt manageable. And the first half of the 500 felt manageable, if a bit difficult. I turned it on a bit for the last 200 or so, but it was a bit difficult because I was starting to catch people at that point, so I’d swim hard, end up on someone’s feet and have to slow down, then pass them at the wall. And there was a little miscommunication that ended in a collision right as I was heading into my final 25. I still finished in 7:12, which is a practice PR for me, so I’ll take it. I think under the right conditions, though, I could pretty easily go sub-7:00. That’s officially on my radar now.
Tuesday: Run—Hill repeats, 5.13 miles total (57:19)
I struggled with my run on Tuesday, and I’m not sure if it’s due to my abilities on the day or because of the difficulty of the workout. Since my next 5k is fairly hilly, I decided I should do some hill repeats. So after work, I suited up and headed out. I chose a steep hill near Rob’s place—so steep, in fact, that we never ride our bikes up (or down) it. The portion I was running was .29 miles long, and I started with the notion that I would try to hit a sub-8:00/mile pace going up it, which comes out to about 2:12 for each repeat. It turns out that wasn’t going to happen.
1.57 mile warmup
4 x .29 mile hill w/ downhill recovery (2:25, 2:34, 2:28, 2:30)
1.63 mile cooldown
I started with the intention of doing 4-6 repeats, and halfway through the first, I knew I was only going to be running four. My legs were already burning. I’m starting to think maybe my choice of hill accounts for the difficulty of this workout. The uphill was constant (except for a brief respite caused by an intersection halfway up), but the grade lessened significantly about two-thirds of the way up. Even with that flatter portion, the overall grade of the hill (calculated later) is 8.75%. Also, most of the hill workout stuff I read (after the fact, of course!) suggested hill repeats should be about 90 seconds long. If/when I do this workout again, I’ll probably cut the distance in half and do 6-10 repeats up that shorter hill.
Wednesday: Swim—2300 yards
I worked on breaststroke on Wednesday, and it wasn’t horrible.
4 x 50 (kick, swim)
3 x 50 (closed fist)
4 x 50 (breaststroke with dolphin kick)
4 x 50 (3 second glide)
4 x 50 (two kick breaststroke)
4 x 50 (focus on form)
4 x 100
I have a lot of work to do to catch up with my current lane on stroke days, but it’s always a challenge, and challenges are good. I’m hoping that consistently attending practice on Wednesday throughout the winter helps me improve in this area.
Thursday: Run—9.14 miles (1:18:34)
I went out for a long run on Thursday morning. And it actually felt good! This was my longest run by a couple of mile since my Ironman, so I was worried about how it would go. But I felt strong the entire time. I started off nice and slow. I was feeling pretty tired at the end, so I worried I had started out too fast. However, it turns out the reason I was tired towards the end is because I sped up. I managed a nice negative split on this run. It was a bit of a confidence booster that I needed.
I rested and drove up to Idaho for another wedding. It was a long drive, and I wished a few times that I was going for a five hour bike ride instead of a five hour drive.
Saturday: Run—5 miles (39:31)
I ran with my dad, as I usually do when I visit my family. We had a strong run and got faster consistently throughout the five miles. In fact, I managed to run the final mile in just under seven minutes. I felt strong while doing so, and my dad even commented that my stride looked easy and relaxed.
I drove back to Salt Lake and spent the evening working on a time-sensitive project (hence the hurried nature of this weekly recap!).