Weekly Recap (10/17-10/23)

Monday: Swim—2850 yards
I had a fairly late night on Sunday, so Monday morning was a bit rough.  But I made it up and to swim practice.
300 swim
200 kick
100 pull
5 x 50 (10 kick roll)
4 x 50 (closed fist)
2 x 200 @ 3:00
100 kick
2 x 200 @ 3:00
100 kick
2 x 200 @ 3:00
100 easy
200 fast (2:37)
We were supposed to swim all the 200s except the last one at the same pace.  I didn’t do a great job at that, and my times ranged from 2:45 to 2:55.  It would have been better to have closer to a five second discrepancy instead of a ten second discrepancy.  However, I was able to rally and swim a strong final 200.  In fact, I ended up swimming it with a negative split.  And with the time I swam in practice, I think that a sub-2:30 200 is possible if/when I decide to swim the 200 in a meet.

Tuesday: Run—3 tempo miles, 5.95 total (51:40)
I went to work early so I could go for a run over my lunch hour. I was dreading this run. I wasn’t sure I’d be able to manage three miles at a 7:15/mile pace in a practice session, and I knew it would be a hard workout. So I put it off for as long as I could before begrudgingly leaving the office at 11:45am. However, despite my protestations, the run went well, and I hit my target goals and then some.
1.77 miles @ 9:43 (17:18)
3 miles @ 7:06 (21:17)
1.18 miles @ 11:04 (13:04)
This workout was hard.  I started out a little too fast and did slow down some, but I ran strong and stayed tough.  I think that I stopped at the exact right spot. Since there wasn’t a road right where I stopped, I based it on the driveway of an office building, and I think I stopped at the correct entrance. If not, I ran the tempo portion of the run around 15 seconds slower than reported above (or about a 7:11/mile pace).  I like this route for tempo runs.  It’s not quite flat, but it’s flat compared to the rest of the terrain in the Salt Lake area.  However, there are still a few bumps here and there to get your legs working.  I felt relatively positive about my upcoming 5k after this workout.

Wednesday: Swim—2450 yards
I went to Masters swimming, and much to my delight, we were working on freestyle as our stroke.  Thank goodness!
300 swim
200 kick
100 pull
6 x 50 (10 kick roll)
4 x 50 (closed fist)
2 minute kick (~100 yards)
3 x 50 (some drill)
2 minute swim (150 yards)
3 x 50 (with 6-beat kick)
2 minute swim with overkick (~150 yards)
3 x 50 (hip drive)
2 minutes swim maximum yards (~150 yards)
3 x 50 (early vertical forearm)
200 fast (2:40)
I swam most of my “fast” swims around :40/50 yards, so my coach said that from now on, when we do 50s, I should try to swim them under :40.  It’s good to have a target to aim for.  I was a little disappointed with my final 200 and wished I could have swum it a little faster, but that’s how it goes sometimes.  For the most part, I felt good about this workout.

Thursday: Bike—16.11 miles (59:16)
It was nice to get back on my bike again.  I went on a fairly short post-work ride.  It was cool but not cold.  Perfect fall riding weather.  I rode hard-ish, but I didn’t go crazy out there.  There was nothing too memorable about this ride.  I got to see some nice fall colors and enjoy the cool weather.

Friday: Rest
I took a rest day because I was racing the next day.  I enjoyed sleeping in and having an entire evening to get some chores done and watch a movie.

Saturday: Run—Haunted 5k (21:42.1)
I’ll write up a race report for this, but the race went well, and I had fun out there.  It was a hard race, but I was satisfied with how I performed.

sugarhousefall
It was an absolutely beautiful day!

Sunday—Rest
Rob and I had some friends in town, so I took the day off. I’m going to try to hit it pretty hard next week and get a few solid weeks of run workouts in before my Turkey Trot in November.

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