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Oct 28

Two Good Workouts

I had my best day of workouts since the marathon today.  It really took a lot out of me though and now I am exhausted. 

It started out with a swim this morning.  I did a speed workout from my book.  It was a total of 2900 yards.  The warm up alone was 800 yards.  Good Lord.  I remember when my entire swim was 800 yards.  After the warm up, it was a series of 7 200’s followed by 10x50yds.  I did the 200’s at a better pace than I expected: 3:21, 3:23, 3:26, 3:27, 3:24, 3:33, 3:33 which equals out to between a 1:40 – 1:46 per 100 yards.  The last couple of intervals really took a lot out of me and struggled to get through them. The 10×50 yards weren’t as bad, but I started to feel my calf cramp up on the 7th one.  So, I took it really slow for the last 3 to let it rest.  Overall, it was a great swim and one of the harder workouts I have had in the pool in a while.

I followed up the swim with a run this afternoon.  As I planned yesterday, I did an 8 mile out and back route.  This was my longest run since the marathon and I was worried that my hamstring would act up on me.  Luckily it didn’t.  I knocked out the 8 miles in 1:05 for just over an 8:00 min/mile pace.  It was also a good mental run to do the longer out and back rather than the shorter loop that I usually do. 

I think I am going to try and add a couple of speed workouts into my running the next couple of weeks.  There is a Thanksgiving Day 5k that I might do and I would love to go under 20:00 (which I haven’t done since high school).  I think I could do it if I put the effort into focusing on speed rather than distance a couple days a week.

That’s all for now.  I have to try and get some more work done before I fall asleep on my keyboard.

Permanent link to this article: http://www.ironmanbythirty.com/2009/10/28/two-good-workouts

1 comment

  1. Tricia

    great swim + run !

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