Monday, Bloody Monday Workouts.... (No Pun Intended Hawgman)

Hey Guys...

What did ya'll do today? I had Master's Swim class this morning from 5:30 - 7am. I think we did right around 3000 Meters or so... Did a lot of intervals, pulls, and was forced to used fins for the first time by my coach on some kick drills... CALF CRAMPS SUCK!!!! Anyways, weather sux bad outside so I will not be riding in the 30-40 MPH straight-force winds, knee is still a bit tender so no running, maybe I will go lift tonight... Yeah that sounds good! What did you do today???

Bike to work 4.5 miles
Will do a 1 mile run after work
Bike home 4.5 miles

Trying to work on speed for my mile.
I finally broke a 10 minute mile last week (9:46) finally.  Now I want to work on improving the time.
I want to see what it is when I finally kick this cold.  I had been stuck at 10:30-12 minute miles for so long I was surprised to see that 9:46 last week.  I suppose I was concentrating on being able to breathe so much, that I wasn't paying attention to the run, and it just happened.

The  next goal after consistantly keeping it sub 10 minutes will be to do more than 1 mile at that speed.  Any suggestion on how to advance that?  Should I just try to go a few more yards each run, or is there another method you would suggest.  I want to maintain the speed while increasing the distance.  I know I can run further, but not currently at that pace.

Thanks

Scott

40 minutes of weights (legs and core), 25 minutes on the TM, 40 minutes on the elliptical, 1 bloody nipple (seriously, i forgot my princess band-aids this morning).

3.5 mile run today

2 miles run on treadmill & 1 hour interval spin class.

UPDATE>>>>>

So after work, I wanted to swim some more. I ended up getting in anouther 3750 Meters consisting of Pulls, kicks, and free. So that makes a total of about 6750 meters today... yeah buddy!!!

I slacked off.

I still have muscles aching in my butt that I didn't know I had from my Sat. workout. So I figured I'd let them rest up.

Got a cure for Monday blues?

1 hour Yoga class, using chairs instead of mats.
3 rounds of circuit training, working with weight-resistant machines.
30 minutes on treadmill, averaging 2.5 mph with 5.0 incline.  Plus, 3 minutes cool-down.
15 minutes on stationary recumbent bike.
30 minutes of mall-walking at nearby shopping mall, since it was very cold and rainy today.