Wednesday's Workout!

Ijust did a 2.2 mile run in a training PR of 18:37.  I don't have good record keeping so I am only pretty sure it's a training PR.

What did you do today?

Did 52 minutes in the weight room (legs/core), then 5 miles outside at a 9:35 pace, then swam 1600 meters....

next...

Was at the natatorium at 5:15 this morning for a breathing drill workout. I actually did very few full laps, as I spent most of my time working on balance and breathing while rotating rather than picking my head up and the rolling it over. I think I am getting better at this, just need tons more work. I only drank about 3.5 gallons of pool water today. lol

Then I went for my run through town at 8:45 before it got too hot. It was 91 with a heat index of 100, but it is supposed to get above 100 with heat index above 110 later today. i ran a 4.2 mile course through Downtown Sinton, Texa. (OK, those who know it know there isn't much, but in the words of Montgomery Gentry, THIS IS MY TOWN!) I was hoping to keep a 10:40 pace. Right now for my sprint tris it isnt as important to run slow, but for my marathon, I want to maintain a steady pace for the entire 26.2. Well, instead of pacing myself at 10:40, I set a PR for that distance. i enjoyed going though town so much and the wind although around 18mph was blowing mainly at my side most of the way rather than as a head or tail wind. My pace for the 4.2 was 9:23. I never looked at my watch because I was just enjoying the run.

I had my weekly session with my trainer. I can see that I'm getting stronger too! (For a while there I wasn't quite sure but he really increased the weights today and I was fine.)

Did my normal Wed. workout with my trainer. I'm getting stronger!

Did a lunchtime interval walk/jog. Same 4.2 mi route as yesterday but 4 minutes faster.
Yesterday it took an hour.

Still pretty dang slow at 54 mins but getting faster and stronger.  The legs were shot at the end today.  I turned the corner onto the long straight last mile to the finish with 20 mins to spare and it took me 16 to finish.  It was eating me up but I couldn't maintain a sustained jog. So I finished up in like .25 mi jog, walk a bit repeat to the finish. I did finish with a jog to the line and a 10 min cool down walk cause I got some seriuos chills about an hour after my run yesterday. I don't think I cooled down properly. 

Goal: When I get back to 6.2 mi in 55 mins, I will be back where I left off in Oct 08.

Next,.....

Mine was a 50-minute run this morning.  I did about half at 0.5% grade.  Base speed was 6.7 with intervals of 2 minutes at 7.5 every 13 min.  Finished off the last 5 minutes from 6.8-7.0 then the last 2 minutes at 7.5 and 8.0 for a total of 5.67 miles.  Legs are tired now...

Linn

This a.m. I got up and did my 30 minute aerobic video and lifted weights afterwards. I'm working tonight so I'll probably walk on my break with some of my co-workers.

 Two miles in just under 35 minutes

Did my Wed. evening swim... only got in 1550 yards because of all the slow drills -- lots of one arm stuff.