Sep 23

Great Workouts

We have had an unseasonably warm week so far which has made for some great workouts.  Now that my bike is finally fixed, I am taking every excuse I can get to go out for a ride.  I’ve been fairly busy with work though, so I have had to keep the rides fairly short.

I am really digging my laid back workout schedule.  I don’t have anything on the calendar and just do whatever I feel like.  If I want to run 8 miles, I run 8.  If I only feel like 4, I do 4.  I think that I’m going to keep my schedule this way until IM training officially begins next year.


I did my normal lunch hour swim.  I had originally planned on doing a workout from my Swim Workouts in a Binder, but when I got to the pool, the HS coach had a pretty cool workout already on the board for the water polo team. I did that instead.

300 warm up Up
4×50 Drills
400 yards moderate
4×100 yards fast
300 yards moderate
4×75 yards fast
200 yards moderate
4×50 yards fast
100 yards moderate
4×25 yards fast
200 yards kick
300 yards cool down
3000 yards total

This was my longest swim in a while.  Most of the training swims cap out at 2500 yards and it felt good to do an extra 500 yards.  As I begin to ramp up my IM training, I may revisit this workout and turn it into a ladder workout and add on an extra set of 200’s, 300’s, and 400’s to bring the total to 4800 yards.

After the swim, I did a bike ride around Reeds Lake.  Now that they have finished up some road work, I alternated my loop around the lake to make it closer to 5 miles instead of the normal 4.  After 4 laps, I headed home with a 22 mile ride at 19.5mph.

There was one a-hole on the ride though.  Some guy was riding a fixie in a full kit from one of the bike shops.  He was flying in and out of traffic, blowing red lights, not even slowing at stop signs.  All while not wearing a helmet.  Real smart dude.  Real smart.  He’s just lucky he didn’t end up the hood ornament on the front of a Buick.


Today was a run day.  I am super happy with how this run turned out.  Not because of the speed or the distance.  But because I went out with a planned workout and I hit each interval as planned.  My goal was to do a 10 mile run with 2 mile intervals for miles 3-4 and 7-8.  I wanted to average 8:00 pace for the “easy” miles and 7:30 for the fast miles.

Running 9-23-2010, Pace

As you can see, I hit each of my intervals right where I wanted to be.  I felt great after the run to top things off.

After getting some work done in the afternoon, Jennie came home and it was time for run number 2 of the day.  I knew that Jennie was going to want to go for a run today when I walked in the bedroom this morning and saw that she had already laid out running clothes (and she doesn’t call herself a runner).

We headed out shortly after she got home.  I took the lead and picked the route.  As we turned the corner by the hospital, Jennie realized what I had gotten her into.  I was taking her on my 4 mile loop – her first ever 4 mile run.  She did great!  We actually got back to the house at about 3.85 miles, but she added on the final .15 miles by running down the street.

Tomorrow is going to be a biking day in preparation for my 20 miler on Saturday.  20 miles.  Yikes.  I am sort of worried about it as I haven’t run 20 since June.  Wish me luck!

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  1. Aimee (I Tri To Be Me)

    I like your plan of not really having a plan! 🙂
    It sounds like you’ve gotten some great workouts in! I also think it’s awesome that you’re running with Jenny! Yay for her first 4M run!
    Good luck with your 20miler!

  2. Krista@CommitmentisLiberating

    I love that swim workout! I’m going to have to add it to my list 🙂

    Good luck with your 20 miler this weekend – I’m sure you will nail it!

  3. Matt Oravec

    Nice workouts man! Way to get your wife up on her mileage… sneaking in extra miles is by far the BEST way haha.

    Good luck this weekend. A lot of people are doing some distance this weekend, its kind of like we are all running together… only in different states haha.

    Good luck, hope the run goes well!

  4. Viper

    Good luck on the 20-miler. Hopefully, the weather will be much nicer for it this weekend than it was in June. Cheers!

  5. Viper

    Also, just got the opener in the mail today. Thanks for sending it along. I will use it appropriately, if not recklessly. Cheers!

  6. lindsay

    you call this “not training”…this would be quality race-training in my book!

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