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.
1 comment
Tricia
October 28, 2009 at 9:48 pm (UTC -4) Link to this comment
great swim + run !