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Tuesday- Swim/Run again (Groundhog Day) Thread
Is it really Tuesday and I have to swim/run again........or was it a dream that Monday already happened and I did a workout of swim/run..........
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I solved that problem by sleeping in yesterday morning...
The pattern of sleeping in on Monday mornings cause I am tired from the weekend, feeling guilty about it and then running after work has become a habit for me. Running at 8 pm last night and then again at 5:20 this morning kinda made it seem like one long continuous workout. Can't wait to do it again with tonights masters and then tomorrow am brick. 12 weeks and I can sleep again...
Swam for 56 minutes, started out pretty damn fatigued after yesterdays bike run brick, but turned out to be one on the smoothest, fastest, most comfortable swims I've ever had. I'm actually starting to feel like a swimmer, and it feels good.
40 min run was not as fun, had some abdominal cramping from the swim and my typical hip pain. I like the bike run bricks much better.
i'll get my stride runs in later this afternoon if all the stars align and my afternoon meeting gets cancelled.
Run during lunch went very well today. Legs def seem heavy, but always seem to loosen up after the first mile or so. Completed the strides and kept the remainder in Z1/Z2 at about 8:25. Swim tonight...
I ran early and skipped swimming again. I'm starting to worry about the degree to which my work/vacation schedule is wreaking havoc on the IM plan. Next week I'm in Biloxi, MS from Monday to Saturday leading a Habitat Builds trip, so should be able to get in some running, but likely no biking and maybe no swimming. After that, though, it's 100% on the program! Really!
@Steve R. - I've found that it's getting easier to find second gear, but still requires some concentration. I find it's just at the edge of uncomfortable, but not "heavy breathing" hard. I tend to start out way under (like :45 under), and then just ease down until I'm feeling the work but not really struggling. At the end of the long runs, the Z2 intervals feel pretty hard, so I essentially just give it ~90% of what I've got left.
Running is going well...knee sorness is going down...slight hamstring sorness these days..managing with foam roller, ice, and stretching..
After nearly drowning myself by trying to swim the sets as described, I decided I needed more focus on form and try to get my endurance up so I can thru a hour without fading. So I went back to all pull, doing sets of 1000. My goal was to get all 3 sets at the same pace while working on body position and rotation. I know, its all Z2 - train to go slow stuff, but otherwise I end up falling apart and thrashing half way thru the sprint drills.... I dont care so much about trying to get faster in the pool, just finish the swim and not be totally spent.
It went well. Pace for the 3x1000 (2') was 1:51; 1:50; 1:52. Interestingly, I didnt feel very comfortable untill middle of the 2nd set and I may have made a break thru with my stroke in the third. Lets see what Friday brings and if I can feel that feeling again.
Did Mondays 60 minute run on the DM. Included the 2x1 @ Z4 (7:20). The rest were at 8:34 to 8:20. Finished 7 miles in 59 minutes.
3x1000 in 54:41 @ 1:49
I'm planning on doing a long steady effort this Friday for my big day...
I did try working thru the swim ebook over the winter with the position progression and even tried the propulsion progression too but realized I had more work to do first. Mixing things up mixes me up. I'm better doing boring things - it's less confusing and I can focus on one thing at a time. So now I work on the ideas in the ebook position progression, just not as sets and I dont kick at all. I need to get the top half my body to work right first.
Every time I try doing the prescribed drills, I can't get anything to work. I flail, splash, and gag on water. My stroke sucks, time is bad, my energy doesnt last and I am miserable. But I found that if I settle into a rhythm I start to feel what my body is or is not doing. But it takes several hundred yards before I begin to get in sync with what is going on.
These past 2 weeks of 60' sessions have been very rewarding for me - once I went rogue. Last night I had one of my best session yet. Not because of the fast middle set (tho that helped) it was the 'feel'. I was able to have most of the strokes for most of the session just click. On almost every 100 (recorded) I knew in advance were I was time wise - depending on how many 'bad' stokes I had. I also feel I am getting more effecient because I am less tired at the end.
I know it isnt the EN way to do long grinds, but for me, trying to focus on form - it just works better. I dont worry about hitting target paces so all my focus is on position, front quad, rotation, catch, and pull.
My intention is to get to a point where I can swim comfortably and get out of the water and not be spent. I'm OK with swimming 1:25 or so if I can have a good bike and a good run after. Trying to get fast on the swim isn't gonna happen. Heck, I only learned to swim laps in 2009.
Swim continues to go well, hitting all the intervals without feeling to taxed. Definately smoother and faster than I've ever been ( which is by no means fast).
Waitng for the rain to stop and see a glimpse of the sun to hit the open water for 1-2 swims before the Mooseman Oly coming up in 2 weeks from Sat.
Found a new lake to swim in and tried it out this afternoon. Way better than were I swam yesterday. Not all silty, no weed beds and has a gravely bottom.
Swam from the boat landing on Brewer Lake to the east shore and back. Google earth says 1.1 miles total. Was a little choppy early on which made it hard to get into a rhythem. The return trip was much better. Wasn't as up tight and settled into my stoke. Surprizingly was able to bilateral breath - something I can only seem to do in a pool. Must be making progress.
Next swim will be in Newfound Lake for both the Mooseman races this weekend..... can't wait!
Oh yeah, almost forgot the run. Drove home then went out for an 8 miler. First few miles were generaly easy. Then hit the gas for the return trip. 8:46 out, 7:58 back; 8:22 overall. Felt good too.