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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..........

Comments

  • Yah, out the door down the road before I even really knew what was going on.4:50am BTW.....But wait,,,didn't I just run yesterday...
  •  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...

  • Morning swim done and I felt really sore from yesterday's swim. Eventually loosened up, but the last 400 Tpace +3 seconds were slow. I think I need to start doing some technique work at least once a week. I'll run tonight when the wife gets home from work.
  • Being my 3rd day in a row swimming, I didn't have much zip in me. After work I ended up running 5.6 miles at MP + 30' (46:54 @ 8:22) then straight into the pool for 3x1000 all pull. Not fast but was able to focus on form and rotation.
  • Being my 3rd day in a row swimming, I didn't have much zip in me. After work I ended up running 5.6 miles at MP + 30' (46:54 @ 8:22) then straight into the pool for 3x1000 all pull. Not fast but was able to focus on form and rotation.
  • Being my 3rd day in a row swimming, I didn't have much zip in me. After work I ended up running 5.6 miles at MP + 30' (46:54 @ 8:22) then straight into the pool for 3x1000 all pull. Not fast but was able to focus on form and rotation.
  • Being my 3rd day in a row swimming, I didn't have much zip in me. After work I ended up running 5.6 miles at MP + 30' (46:54 @ 8:22) then straight into the pool for 3x1000 all pull. Not fast but was able to focus on form and rotation.
  • 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.

  • Run went ok last night. Definitely trying to get some form back in my run. I just don't feel smooth and the legs feel heavy.
  • oh my god my back/lats are completely dead. those two days in a row of sprint sets (all pull) were great, but i had to skip the last 200 sprint today. my muscles just said "uncle", no more sprints. the 500 after felt good, so i tried to do 50 sp, 50 easy 4x's to get in a final 200 sprint----after the first 50 decided it was not possible.

    i'll get my stride runs in later this afternoon if all the stars align and my afternoon meeting gets cancelled.
  • Got it all done this morning, and felt petty good on both the run and the swim. Took almost the full 15 minute run warmup to feel loose though. And not fully adapted to staying awake the rest of the day at my desk after 2-hour morning workouts! Need to strictly enforce the 9:30 PM weeknight bedtime if I'm going to keep this up for 11 more weeks!
  • 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...

  • Do any of you guy's find it hard to stay in Zone 2 pace on the run.It is very hard to stay focused. Z1 TO Z3 in a blink of an eye. Any tricks.I watched my garmin to much but I was able to accompliash the mission not pretty. Punched out a 10 in 45 min 7:35 per mi. Any comments appreciated.
  • i was able to get the run in as a meeting was cancelled. that's twice in 2 days that i've run in daylight---ooohhh what a feeling. legs felt good and pace was quick. i like the strides runs as that's what my body is good at- fast short distance with short recovery.

  • Man...I can't believe Steve W. did that workout FOUR TIMES today! That guy's totally hardcore.

    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.
  • Swim is coming along nicely...found some more "catch" with my left arm that I didn't have last week...dropped a few seconds on my 100yard time..woot...
    Running is going well...knee sorness is going down...slight hamstring sorness these days..managing with foam roller, ice, and stretching..
  • @ Bill M - LOL..... I'd delete them if I could....but then I couldnt wear "stupid" on my forehead! =:-O

    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.
  • Had a really good set tonight. I seem to be 'feeling' it more and more as I grind away endless laps with a single minded focus on form - catch, rotation, recovery, ... Tonights sets were at 1:49, 1:45 & 1:53. The middle 1000 I was pushing a little harder and could hold form most of the laps but started to struggle the last 150. Had to back off on the last set and settled in to a pace I could hold form.

    3x1000 in 54:41 @ 1:49
  • @Steve, Does your IM Plan call for sets of 1,000?
    I'm planning on doing a long steady effort this Friday for my big day...
  • @ Nate - nope, I've gone rogue on the swim. I'm doing the intermediate flavor 12 week IM plan.

    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.

  • @ Steve, thanks for the explination...sounds like you know what works for you. I have been experiencing similar things in my swim workouts. I typically do the EN MS 1 and 2 and then try and go long and smooth at the end...I find it take me a while to really get the rhythem down. Only then can I swim with little effort, not breathing hard, but still hitting close to my T-pace. I'm also happy to report that my 100Yard interval times are coming down. I actually saw 1:28 1:29 on the watch a few times this week. This was a PR for me.
  • 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.

  • knocked 45 Sec off my swim 1000 yard time...down to 16:30 (1:39/100yards)...this was actually my second 1,000 yard set of the session, first one was at what feels like my IM pace of about 1:45/100 yards. Very happy with my progress.
  • Found a new lake to swim in nearby, and me and a few tri friends got in a good 45 minute open water swim. The first of the year for me and felt great. Did short run this morning with 4 x 1/2 mile @ TP. I think I'm good for Quassy this weekend!
  • @ @ Jim - good luck at Quassy. I have a friend doing that as well. She is on Team Trackers. You may see a bunch of them all on Kestrals. Looks like a good weekend for racing.
  • Thanks Steve - same to you at Mooseman!
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