Masters swim and a run

Excellent workout day today, 2 hour masters swim in the AM (3000 yards). I'm slow as dirt still but Dan pointed out a problem with my stroke, when I breath to the left, my right leg breaks at the knee for the first kick which effectively acts as a brake. Now that he mentioned it I can feel it happening, hopefully I'll be able to fix it now that I know.

Today's run down to the water and back was my fastest to date @ 31:16 for 4 miles. Working hard but worth it in the end!!

Distance: 4 miles Pace: 7:49 Average HR: 168

Trainer ride

Rode the trainer tonight, not sure what was up with the HR file. My watch looked ok during the ride....

Time: 47:00 Average HR: 145 (think that this is low)

Swim

Took yesterday off as well, still coughing pretty good.

Went to the pool today, swam 1850. Workout looked like:

200 warm up

Pull on the way up swim on the way down
50 on 1:15
100 on 2:00
150 on 3:45
200 on 5:00
250 on 6:15
250 on 6:15
200 on 5:00
150 on 3:45
100 on 2:30
50 on 1:15

10 min kick
1 length easy, 1length hard, 2 easy, 2 hard, 3 easy, 3 hard
repeat.

200 cool down

Swim

Ended up taking yesterday off, my head cold moved into my chest. Today I swam 2250 yards (not fast).

Endurance run

Ran down to the water towards the evening, used the new light that I got for my birthday. Good stuff!! Nice slow run, I have a cold but running seems to clear up the congestion.

Distance: 4 miles Pace: 8:54 Average HR: 157

Swim and bike

Masters swim this morning. 2 hours, 3000 yards. This is the most I have ever swum. Dan (coach) is moving us away from pace work and into more distance since 1/2 the group is interested in tris. Once we get closer to spring we'll start back into speed work. My calves were cramping towards the end of the workout.

Got on the bike about an hour after the swim workout.... It looked like it was going to be a good day but as soon as I pulled out it clouded up (43 degrees) and was very windy. I know that the ride was starting off bad when I snapped of the valve stem in my rear wheel. Rather than change it out I just left, fortunately it held for the ride. Went up to the tower and back. I was going to go out for 1.5 hours but I was feeling tired so cut it to an hour (which was what the schedule called for anyway). My HR was up a little but I's sure that it was due to the swim workout.

Distance: 14.7 miles Average speed: 15 MPH Average HR: 154

Swim

Swim workout in town this AM that looked like:

400, (50 catch up drill, 50 6-1, 50 triple switch, 50 DPS) x2

4X100 1650 Race Pace, on 2:20 70% effort
500 Pulling

4X100 1650 Race Pace -5, on 2:25
These should be 85% effort.

8min Kicking

100 EZ

5X50 1650 Race Pace –5 on 1:10. 90% effort from the start and moving toward maximum effort by the end. Goal time :54 or better for each.

200 Cool Down

1650 yards, more speedwork than Wednesday.

Endurance run

Did the 5.5 mile loop today and felt really strong. Completed it in 46:35. Could have been faster but there was quite a ruckus at the intersection of route 9 and 202 where someone was getting arrested out of their car. I was working, but felt good the entire run.

Distance: 5.5 miles Pace: 8:27 Average HR: 169

Swim

Went to the pool in town this morning. 2250 yards. Took about 50 minutes (+/-). The makeup looked like:

45X50 on 1:20
1-10 Swim free
11-20 Pull
21-30 Descend
31-40 Pace 1650 (1:02 per 50)
41-45 Hypoxic Breathing: 5 breaths on the first and 4 and the second

My workouts have been spotty lately which is not good... Between trying to get ready for Christmas, finishing school, and the end of year rush @ work my time is pretty well consumed. Hopefully after the new year I'll be able to get back in the groove. I really need to start up the 2 sports per day again, that really helps. I may do a 5K run on Saturday, then race the snowstorm 5K.

Endurance run

Ran down to the water and back. This is only the 3rd or 4th time I've run since the Philly 1/2 marathon. Nice brisk pace, 1st mile was 7:45.

Distance: 4 miles Pace: 8:27 Average HR: 160

Masters swim

2 hour masters swim this morning. My workout looked like:

Warmup: 5 x 100
1st 25 kicking 2nd to 4th building (freestyle). last 25 sprint. on 2:10

Stroke work 20 min.

20 min 'see how far you can go in 20 min'

Around 10-15 minutes of your lowest stroke count per pool length +2. If your best is 19 stop briefly and recollect when you exceed 19 and reach 21.

6 x 100 broken up into 25s on :35 all out
EZ 50 in between

2 x 50 all out

200 cool down

Spin in Morristown

Hmmm, another spin in Morristown. Went in early and warmed up well. It was kind of funny, the instructor (Kathy I think) was really trying to work me. The rest of the class was dying!! I was able to get my HR up which was good. Although I spiked the HR higher, my average was lower than Tuesday's class. 1:20 with an average HR of 156.

I have a terrible rash that I must have picked up at the Y pool in Madison. Itches like mad.

Spin in Morristown

Went into the fitness center again... Fired up the spin bike a 1/2 hour before the scheduled spin class and warmed up real well, then took the class as well. Ended up being an hour and 15 minutes with an average HR of 159. Good stuff.

Spin in Morristown

Went into the fitness center early, spun my pedals onto one of the spin bikes and went to town. 50 minutes at an average of 144 BPM.

Swim in Madison NJ

Went to the Y in Madison NJ and swam for an hour. Did some stroke drills, then 2000M of freestyle. The water was super warm and the place was kind of a dump.

Swim

My swim workout today was:

3X 200 on 5:00 descending

8X50 Reactive.
By 25:
Hard/EZ, EZ/Hard, Hard/Hard, EZ/EZ
On 1:20

5X 100 All out on 5

10min pulling
10min kicking
cool down 200

A bit less volume, but higher intensity today. It's pretty cool, in June I could barely swim 50M.

Swim and a run

My swim workout today was :

Workout 1
1X400
Pattern: 25 Catchup, 25 6-1, 25 Triple switch, 25 DPS.

3X300 on 8min

200 breast stroke

8X75 Hypoxic Breathing pattern 5,7,9
1-4 pulling on 2:15
5-8 Swim on 2:10

10 min fartlek kicking
30sec EZ
30sec Hard
1:00 EZ
1:00 Hard
1:30 EZ
1:30 Hard
2:00 EZ
2:00 Hard

4X25 Sprint
Cool Down 200

After that I took the Honda to the dealership to get the DVD player replaced under warranty. The guy was telling me how the unit was $1000 blah blah. Thats funny, I just bought a handheld one for $150. Anyway, I had a good 75 minute run while the car was getting worked on. Something freaky was going on with the HRM at the beginning...

Distance: ??? Average HR: 166

Short trainer ride

40 minutes on the bike trainer. Pretty uneventful...I wish March would hurry up and get here!!

Average HR 128

10 miler

Ed and I ran a 10 miler today at a consistant, slower pace. It was his longest run to date as he is training to a 1/2 marathon in January. A lot of fun, mostly through the woods to the State Police barracks. As we were running I realized that it was hunting season, it used to be that you couldn't hunt on Sundays. Not sure if that is still the case. In any event I'm glad I didn't wear my fur jacket.

Distance: 10 miles Pace: 9:30 average HR: 157

Trainer ride

Rode the trainer in the garage today. I had wanted to take it outside but it was very windy and I didn't think that it would be that much fun... With school in the AM and a dinner out that night I was kind of pressed for time. Riding in the trainer is not as much fun as being outside, but it removes a lot of potential variables (like flats etc when you HAVE to be back at a particular time). Rode for 50 minutes at an average HR of 128.

Swim

Swam this morning in town, I cut my normal 2000M workout down to 1500 due to some cramping in the arches of my feet. My swim coach said that doing the alphabet with your feet was a good way to both strengthen and add flexibility to the ankles and I think that I over did it a bit...