Swim, Bike, Run, Recovery

I went to the track on Tuesday evening – just as I have for the past 6 weeks. My training plan called for 10 x quarter miles at 1:27. I am faster than this but the 10 seemed daunting. I started warming up by myself and my legs were tired. My legs have been tired every track night. After the first interval they loosen up some. I am sure that this would have been the case. As more pacers started to show up I walked, ran and talked with them. Charles showed up and he said no speed work for him!


It was easy to talk me out of the speed session. I decided to let the legs recoup. Charles and I ran a couple of miles on and around the track. Low and behold, Jim showed up. He ran with us for a couple of more miles. It was a fun run and I am very glad that I did not blow off the entire night just because I was not feeling speed work. I ended up with about 7 and half miles of easy running finishing the run at an all out sprint with Jim. We decided to do one last lap hard – well I decided to do one last lap hard. Jim came with me – he is quicker than me and had fresher legs. I increased the speed three times during the sprint. Jim was on my shoulder the entire time. I think he could have overtaken me but just let me run. At the last push to the finish line we were deep in the 5’s (the watch had deep in the 4’s – but you know how that current pace thing works on the GPS). The last 100 yards was all out and it felt great.

Wednesday would be early swim work. I am getting back into the groove of the pool and I actually extended my planned workout some. My nose was all stopped up and, I know this is gross, but the swim always clears me out – if you know what I mean. I alternated sets of 250 yards with and without paddles. With the paddles I can really feel the muscles in my back. This is so different from when I first started swimming. My arms used to get so tired with the swim. Anyway, I only swam 1750 yards but it felt good. I still would like to do the masters swim thing but I may have missed my winter window. Before too long I will be back on the bike in the mornings.

I had planned on hitting the trainer after work on Wednesday but I was under the weather. The nose was stopped up again and I was going through tissues like it was nobody’s business. I scrapped the trainer ride.

If you remember my trainer ride was also compromised on Tuesday due to a flat tire. Well, I did change that tire when I discovered it so the bike was ready to go on Thursday morning. I loaded the new interval training plan. Last week the intervals were 1 on / 2 off times 7. I changed the ratio some so that it is now 1:15 on / 1:45 off – a small change – increasing the working set by 25 percent. This was a solid workout. I was drenched when I completed it! The trainer is a solid workout but I am ready to get back outside.