Got the whole Fri. swim done in less than 1 hr. Some of the drills I am really slow. Actually felt pretty good on the 100's at the end. Glad to be back in the water.
I haven't been following the swim camp plan exactly as written. I've done a couple easy runs this week. Today was my 3rd consecutive day of swimming. no massive amount of yardage. I think between the 3 swims I've averaged just under 2000 yards each. Thursday and Fridays intervals were short and intense. I headed to the pool today, excited because I thought they would have it set up in 50 meter lanes! When I got in there it was the same old 25 yard setup, darn. Did 300 yards of warmup and then put in 2000 yards as one interval. I have a lot of pool work to do before I am at the place I want to be! Will hit the bike later today for the first time in a week and probably do an easy run after.
Made it to the pool for the third time this week and worked mainly on some one arm drills and some pull buoy work. Finished the set with 2700 m and felt reasonably good about form for this time of year. Actually missing my trainer and almost looking forward to jumping on my bike later today!
It's pretty amazing to feel my legs coming back to life after the NOS. My legs want to run when I'm out taking the dog for a walk. I agree with Judson that I hear the trainer calling my name and I'm looking forward to those fast running miles tomorrow!!!
Got the bike in this morning... Felt good to get back on the trainer actually. Not an easy ride though, the 10 intervals kicked my but... Some of them were not so great but I got them done. Finished off with 15min in Z3. My new zones are making me work harder, that's for sure...
Was good to get back in the pool this week. Still having some trouble learning the drills. Have a great weekend everyone!
I started swimming 2x/week on Jan.5. Did my 1,000yd TT last night in 14:35 for 1:27.5/100. Checked and last year I was 15:06 for my first TT, so I think the StretchCordz and Core work this NOS is paying of. I plan to continue the Cordz and Core throughout my HIM plan. Good luck to all in your training.
What a difference fresh legs make! I would not call the workout a breeze, but it went by well. I hit the new targets for the 10 x 1 min and went for it on the last one with a 1.2 IF. Feeling good and looking forward to some point in time when it is not -35 outside - 10 days so far - I can't wait for Tucson in March!
Did Friday's swim today. 2200 yards total. Somehow I missed a 100 in the warmup and left one of the propulsion drills off the list I brought to the pool. First time doing the catch drills. Fun to work on. Lowest swim gold score today was 96, but I was more consistently below 100 than on Wednesday. Also did the bike workout this afternoon. I was dreading the 10 1-minute intervals, but they were not bad.
@Mandy - Hi! I am going to miss you by one day! I am heading down with two buddies to find some sun, run the Arizona Desert Half Marathon, and then bike like crazy the following week! We are looking to ride Mt. Lemmon, the parks, and finish with the Shootout. What are your plans?
I did the bike this afternoon and did the 10 1' intervals starting at 1.21 and worked my way up to 1.30 with most in the 1.25-1.27 range (my Vo2 is about 1.27). It felt good to get back on the bike again but I was cooked by the end of the intervals. I did yesterday's swim after the bike and got in 2400 yards in less than an hour. My golf score started at 92 and went down to 89 but the time side of that went down by 3 seconds for 50 yards as the stroke count went up so I'll take that.
Like others, I'm starting to feel my legs coming back. What a great feeling! Had a good swim session on Friday with the propulsion drills. Best swim golf was 87, hitting 46" on one of the 50's, best I've seen in a while. Had an awesome ride yesterday, legs felt great. Nice day so I went outside and did 2.5 hrs with about 70' cumulative at 0.85. I've also done ALOT of stretching this week, something I need to continue with consistency as I go into the HIM and IM season.
I think my legs are back!!! Best ever result at cross country on Saturday (90/289), many described it as the race of the season! Work works! Bike today was tough but achievable. More pool time Monday. Bring it on!
I finished Saturday with 65 minutes on the trainer including some FTP work and some VO2 work. I followed that up with a 6 mile run on the TM a little later. Yesterday I got in an 11 mile run on the TM with some Z4 intervals and a few miles at Z2. The legs are feeling the run a little bit today. This morning I hit the pool for 2500 yards. I did a bunch of 200's as hard efforts and saw some of the work I've done the last couple weeks pay off as the times are coming down a little bit.
Did today's swim this morning! Feeling good to swim! When you folks do the Swim Golf how do you handle the push off the wall and gliding? I feel like when i'm pushing off and gliding that i'm "cheating". I suppose it doesn't matter so long as I'm consistent... What do you do?
I feel like the swim felt better today, with a bit of gain on the swim golf score I think the biggest thing I'm taking away from the drills is feeling the water a bit better. I can tell when my stroke is on, and solid, and when it's not, a lot better now!
Argh - I have to say, I'm finding the swimming to be very frustrating.
On the one hand, tonight was swim number 4 of swimcamp and probably 6 or 7 total in the last year... So maybe too soon... But man it's a struggle. I'm as fit as I've ever been but feel like I'm fighting the water most of the time which means the technique must not be there. At times I seem to find a groove but then start overthinking ... Head position, roll, how's my kick, don't lift head to breath, what lap am I on, why's the fat guy passing me? Argh.
Guess we all have our weaknesses and this is one of mine. Would like to crack it, but also not as straight forward as putting in the miles at pace XXX and boom... Fitness!
I did Tuesday's run today along with some arms and core work. I did 12 sets of strides instead of the 10 in the plan and they all felt good. I like having legs again. I'll do the swim tomorrow.
Always good to see struggles and successes of others to keep myself realistic about my own adventures. Thanks for sharing.
While I have not been posting much I have been lurking and trying to get most of my workouts in. Been better this past 10 days now that work stress has moderated.
Weekend update: Didn't do the bike Saturday - I opted for an awesome XC ski in near perfect conditions. Managed 8.2 miles in just under 1:45 with over 800' gain. Not bad for my first ski of the year. Sunday's run didn't happen either, the snow conditions were just too good. Did another 8.2 miles and 900' gain. It has been more than a few years that we have had cold dry snow deep enough to make the skiing worth it. Hope it keeps up for another month. It's a great change-up from the bike/run grind of the OS!
The weekend skiing really put a hurt on my fatigue so bad I had nothing for swim on Monday. I tried to force myself to go and got as far as the parking lot at the Y at 5:30 AM then realized I just didn't have it. Tried to get there midday but opted for a nap instead.
Today is much better and I am in the office early so I can skip out at 10:30 to swim.
I've been getting the swim camp work done. My shoulder was a bit sore last week, but it felt fine yesterday and I got the full workout done. I have noticed adding the shoulder rotation seems to make a big difference to the swim golf, however it slows my stroke rate and messes with my breathing. I also struggle to keep my head from coming up when I breath on my right and putting it all together can make my head explode.
Good propulsion drill session yesterday. Like others have said, starting to feel the water better. Getting a better sense to self correct when technique breaks down, etc. No gain in swim golf, still at 87. Been adding some kick work with fins to stretch out my ankles. I've had a history of getting cramps in my calves when swimming. Starting to see now that its due to flexing my ankles. Really puts a lot of stress on the calves.
Had to mix my Tuesday up a bit as I found out today that I may be on business travel the next 3 weeks. Great timing since HIM training starts next week. So I figured I needed a good hard bike ride. So I referred to wk 7 of the HIM INT plan and chose the Wed ride. Yes legs, thanks for coming back to me. Killed it. 12' @ 1.00, 15' @ 1.02, 12' @ 1.06, 15' @ 0.76.
Got it done at the pool last night. I was really happy that I was consistent on pacing on the 6x150 set. I think I'm becoming a more observant swimmer - my left arm is really lazy!
I got to the pool this morning and did the swim camp warm up. I was feeling pretty good and I had a lane to myself so I decided to do my swim test. I hit the lap button on the Garmin and started swimming. I finished the swim in 19:01 but I lost count and really did 1050 yards instead of 1000 (so I get extra credit right?). So my pace was 1:51/100 which is slightly faster than my time at the end of the swim camp last year and the same pace as in May last year. I'll take it and build from here.
Got swim test done this morning. Felt pretty good, just focused on form and not racing the clock. 18:11/1000y, T-pace~1:50/100 is a pretty good time for me as I did no OS swimming. Looks like the thousands of reps on the Bandz paid off.
Time trial went well this morning. Managed a 8:16 in the first 500m and then a 8:13 in the second half - nice to hold and improve the effort. Turns out to be 31 seconds better than the same test last year. Good start!
How many of you are continuing with the Core Routine from the OS?
Did my swim test this morning and I didn't know what to expect. Did a 1000 meters test in a long course pool and managed a 2:01/100 meters average (or 1:50/100 yards). I went slight fast on the first 2 laps but then the other 18 laps was +/- 2 seconds from my overall average. Overall i think I'm happy with where I'm starting my swim for the season. Hopefully I will be able to shave off some time in the next 3 - 6 months.
Pretty good test today. A little behind last years best, but way ahead of this time last year. 19:24/1000m for a T-Pace of 1:56. Negative split the 500's (9:44/9:40).
Comments
Got the bike in this morning... Felt good to get back on the trainer actually. Not an easy ride though, the 10 intervals kicked my but... Some of them were not so great but I got them done. Finished off with 15min in Z3. My new zones are making me work harder, that's for sure...
Was good to get back in the pool this week. Still having some trouble learning the drills. Have a great weekend everyone!
Erik
I started swimming 2x/week on Jan.5. Did my 1,000yd TT last night in 14:35 for 1:27.5/100. Checked and last year I was 15:06 for my first TT, so I think the StretchCordz and Core work this NOS is paying of. I plan to continue the Cordz and Core throughout my HIM plan. Good luck to all in your training.
What are you doing in Tucson in Mar? I'll be out there 5-16 Mar
Mandy
Also did the bike workout this afternoon. I was dreading the 10 1-minute intervals, but they were not bad.
I did the bike this afternoon and did the 10 1' intervals starting at 1.21 and worked my way up to 1.30 with most in the 1.25-1.27 range (my Vo2 is about 1.27). It felt good to get back on the bike again but I was cooked by the end of the intervals. I did yesterday's swim after the bike and got in 2400 yards in less than an hour. My golf score started at 92 and went down to 89 but the time side of that went down by 3 seconds for 50 yards as the stroke count went up so I'll take that.
Like others, I'm starting to feel my legs coming back. What a great feeling! Had a good swim session on Friday with the propulsion drills. Best swim golf was 87, hitting 46" on one of the 50's, best I've seen in a while. Had an awesome ride yesterday, legs felt great. Nice day so I went outside and did 2.5 hrs with about 70' cumulative at 0.85. I've also done ALOT of stretching this week, something I need to continue with consistency as I go into the HIM and IM season.
Best ever result at cross country on Saturday (90/289), many described it as the race of the season! Work works! Bike today was tough but achievable. More pool time Monday. Bring it on!
Thanks,
Erik
I think the biggest thing I'm taking away from the drills is feeling the water a bit better. I can tell when my stroke is on, and solid, and when it's not, a lot better now!
On the one hand, tonight was swim number 4 of swimcamp and probably 6 or 7 total in the last year... So maybe too soon... But man it's a struggle.
I'm as fit as I've ever been but feel like I'm fighting the water most of the time which means the technique must not be there.
At times I seem to find a groove but then start overthinking ... Head position, roll, how's my kick, don't lift head to breath, what lap am I on, why's the fat guy passing me? Argh.
Guess we all have our weaknesses and this is one of mine. Would like to crack it, but also not as straight forward as putting in the miles at pace XXX and boom... Fitness!
/ end rant ...
I did Tuesday's run today along with some arms and core work. I did 12 sets of strides instead of the 10 in the plan and they all felt good. I like having legs again. I'll do the swim tomorrow.
While I have not been posting much I have been lurking and trying to get most of my workouts in. Been better this past 10 days now that work stress has moderated.
Weekend update: Didn't do the bike Saturday - I opted for an awesome XC ski in near perfect conditions. Managed 8.2 miles in just under 1:45 with over 800' gain. Not bad for my first ski of the year. Sunday's run didn't happen either, the snow conditions were just too good. Did another 8.2 miles and 900' gain. It has been more than a few years that we have had cold dry snow deep enough to make the skiing worth it. Hope it keeps up for another month. It's a great change-up from the bike/run grind of the OS!
The weekend skiing really put a hurt on my fatigue so bad I had nothing for swim on Monday. I tried to force myself to go and got as far as the parking lot at the Y at 5:30 AM then realized I just didn't have it. Tried to get there midday but opted for a nap instead.
Today is much better and I am in the office early so I can skip out at 10:30 to swim.
Good propulsion drill session yesterday. Like others have said, starting to feel the water better. Getting a better sense to self correct when technique breaks down, etc. No gain in swim golf, still at 87. Been adding some kick work with fins to stretch out my ankles. I've had a history of getting cramps in my calves when swimming. Starting to see now that its due to flexing my ankles. Really puts a lot of stress on the calves.
Had to mix my Tuesday up a bit as I found out today that I may be on business travel the next 3 weeks. Great timing since HIM training starts next week. So I figured I needed a good hard bike ride. So I referred to wk 7 of the HIM INT plan and chose the Wed ride. Yes legs, thanks for coming back to me. Killed it. 12' @ 1.00, 15' @ 1.02, 12' @ 1.06, 15' @ 0.76.
I got to the pool this morning and did the swim camp warm up. I was feeling pretty good and I had a lane to myself so I decided to do my swim test. I hit the lap button on the Garmin and started swimming. I finished the swim in 19:01 but I lost count and really did 1050 yards instead of 1000 (so I get extra credit right?). So my pace was 1:51/100 which is slightly faster than my time at the end of the swim camp last year and the same pace as in May last year. I'll take it and build from here.
Good luck on your tests tomorrow.
How many of you are continuing with the Core Routine from the OS?
1000y swim test PR today by over 2 minutes: 22:00 (2:11 avg pace)
Pretty good test today. A little behind last years best, but way ahead of this time last year. 19:24/1000m for a T-Pace of 1:56. Negative split the 500's (9:44/9:40).