Monday: Swim—2550 yards
I headed to the pool early, despite being a bit tired from a late night for me.
4 x 50 (10 kick roll)
4 x 50 (closed fist)
10 x 100 @ 1:40
3 x 100 sprint @ 3:30 (1:16, 1:16, 1:16)
I swam okay. I was hitting 1:25-1:30 for my 100s. I wished I had been able to hit those final fast 100s a little better, but my legs were burning for the last 25 yards, and my arms were basically Jell-o by the time I was done. It felt like one of those days where effort was more important than performance.
Tuesday: Run—8.4km (6 x 800m)
I headed off to the track before the sun came up for some 800m repeats. I didn’t know quite what to expect from this workout, but I wanted to work on my goal pace for my 5k (6:45/mile). So I decided to do 800m repeats because I wasn’t sure if I was ready for 1600m repeats at that pace yet. I didn’t feel great going into this workout. I had a bit of a scratchy throat and runny nose, and my legs felt a little heavy, so I was a bit surprised when I busted out a really solid workout.
6 x 800m (200m jog between repeats)
3:15.5, 3:17.9, 3:16.2
3:16.5, 3:16.3, 3:08.2
I was very consistent and ended up with a very fast (for me) final repeat. I ran the first half of that 800 in around 1:37 and just hammered the last 400 as hard as I could. I hadn’t planned on running an additional 200 at the end, but I realized I was just 200m away from running the full distance of the 5k at or below race pace. So I took a minute of static rest after the final 800 and then ran a final 200 at a hard pace. Since I’m naturally better as the repeats get shorter, I’m under no illusions that nailing this workout means I’m ready to run a sub-21 5k, but I’m hoping that over the next few weeks, I can increase the distance of these race pace intervals and feel prepared.
Wednesday: Swim—2250 yards
It was IM (individual medley) day at the pool. These days are always a little rough for me because I suck so badly at strokes other than freestyle. But it’s good for me, I guess.
4 x 50 (kick, swim)
4 x 50 (closed fist)
4 x 75 (rolling IM kick)
100 IM (1:35)
4 x 75 (rolling IM kick)
200 IM (3:25)
I’m not sure I’m making any progress at all on my not-freestyle strokes which is a little frustrating. These days are where I really feel my disadvantage as a mostly-adult-onset swimmer.
I took Thursday as a rest day. There’s not much to note except that sleeping in a bit was enjoyable.
Friday: Swim—2200 yards; Run—4 tempo miles, 7.2 total (1:03:07)
We did a hypoxic workout at Masters which means we worked on swimming without breathing very much. Hypoxic sets are rough, and I’m a total baby when it comes to not breathing, but I managed it.
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 closed fist
8 x 50 @ 1:00 (breathe every 3, 5, 7, 9 strokes)
12 x 25 @ :30 (20 breaths total)
2 x 50 fast (1 breath down, 2 breaths back)
4 x 25 underwater
The hardest part was the recovery. When you are limiting your breathing, you just require a ton more recovery before feeling up to the next set. Throughout the rest of the day, I periodically made sure to appreciate the fact that I could breathe whenever I wanted.
I took a long lunch at work and did my tempo run. I was aiming for four miles at a 7:30/mile pace. I was feeling a bit shaky when I started out, but that happens often enough that I know it’s not the sole indicator as to how a run will go. This was a hard workout, but I got it done.
1.78 miles @ 9:37/mile (17:08)
4 miles @ 7:22/mile (29:27)
1.42 miles @ 11:37 (16:30)
At the first time checkpoint during my tempo miles, I was supposed to be at 1:12. When I glanced down at my watch, I hadn’t even hit a minute yet. I don’t know how I started out fast by that much, but I slowed down to a more reasonable pace. Still, the entire first mile was too fast, and I hoped I hadn’t tired myself out too much. I struggled through most of this workout, and I honestly thought about calling it quits at 1.5 tempo miles (and then at 2 miles and then at 2.5… you get the idea). However, I kept going and held a 7:30 pace pretty consistently. I sped up a bit for the final half mile or so (I just wanted to be done!) and promptly stopped for some gasping once I finished my tempo miles. After that, I did a shuffle-jog cool down.
Saturday: Bike—15.16 miles (1:06:42)
I was hoping to go on a longer bike ride on Saturday, but Rob and I had a pretty jam-packed day. We went to see our friend in a cyclocross race midmorning, and we a Halloween party way up in the mountains that night. So we fit in a short ride with cyclocross friend after the race. We just did a coffee shop ride, or fifteen miles and a pastry, as Rob calls it. Still, it was good to get out on the bike, and I needed a bit of a rest after the previous day.
Sunday: Run—9.6 miles (1:27:11)
I didn’t get a ton of sleep because of the Halloween party the night before, so I coaxed myself into a run by reminding myself that I could (and was supposed to) go easy. I woke up a little after six and spent an hour or so waking up before heading off for a run. I wasn’t sure how long I wanted to go, and I actually decided partway through the run to go a little longer than my initial plan. It was a beautiful fall morning, perfectly overcast but still warm, so I wanted to take advantage of it. The leaves were falling, and the neighborhoods were gorgeous.