warm up
300 or so
2x1000s on 20
1 - 14:50
2 - 15:30
obviously still a ways to go, but at least i can hold the pace for 15 minutes. i didn't feel like i was getting the oxygen through my system. and i was hot. by halfway, i was pretty warm.
5x100s on 1:45
1-4 - 1:15
5 - 1:10
100s are a breeze on 145
700 cool down
3500 total
then jennissa came by and showed me some weight training stuff.
500 warm up
it was supposed to be a 3000, but i was way off pace, so it turned into 3x1000s. the first two were decent. #3 sucked. my mind crapped out. i almost quit because i was just on cruise control and couldn't get myself to push through.
500 cool down
and then i got out, because i was wasting my time.
4000 total.
i've been super tired since that long long swim on sunday, so i decided to go a bit shorter today and try to do some speed work.
500 warm up
11x200s on 3
the first one felt really good and i think i did about a 2:10. but it was all downhill after that. i think i was still a bit spent from sunday. i struggled through, on about 2:50 pace, which is slower than what i was doing 1000s at the other day. so that was pretty frustrating.
12x100s on 1:45
these felt way better. however i was still just cruising through most of the set. the last two were pretty fast. i think 1:10 and 1:05. i was trying to go under a minute, but was just too low on gas.
500 cool down
4000* total
*compensated meters
i was planning to get in the water yesterday, but we had the winter music recital. and i didn't get up early enough to get everything done, so i had to swim today. i was feeling pretty good, so i decided to shoot for 7500. i ran out of time and decided to bail before the million little kids all went to the locker room at once, so i ended up settling for 7000.
500* Warm Up
-200 swim
-300 drill
5000* Swim
it was really like 5x1000s with no break. stopping only to check the split, and to get a drink at 2k&4k. having my watch really helped. i felt really good considering i was holding a pace for 5000 consecutive meters. i was able to control my breathing for the entire distance, which was great. and i managed to stay pretty on top of the pace too.
1 - 16:07
2 - 16:18 32:26
3 - 16:23 48:49
4 - 18:44 1:07:04
5 - 17:07 1:24:11
it looks like an extra 100 snuck into #4. i think that one should have been around 17:00. i was surprised at how good it felt and how well i stayed on the pace. it really helped that there were some other people in the water than i could chase. i was staying under a 3 hour 10k pace. so i think being under 2.5 is very realistic.
11x100s on 1:45
this went way better than the set i did a few days ago on 1:30. having that extra bit of recovery time made it possible for me to easily hold a 120-125 pace. and i was able to push through and do them all.
500* cool down
-200 kick
-300 swim
* compensated 1000m = 1100y
i'm pretty tired now. ate some eggs and took the dog for a walk. and jennissa is cooking hamburger helper right now.
rocket and i just did a run. i noticed my breathing is much different. i could tell i was using a lot less O2. which is great, it just confirms that swimming is really changing my body fast. we were just going to do the lake house to the tree then back home, but we went ahead and continued on to college. i think it's probably close to 3 miles. i don't really know. the temperature has dropped 40 degrees since yesterday. so it was about 30 when we were out. now it's 15. i think we're faster in the cold. i way overestimated it, so i was overheating. shed the hat, then gloves. if we had gone much further i would have taken off my sweatshirt too. i've read some more on open water swimming and am hearing that the low water temperature is one of the things that really makes it difficult. so maybe we should have run naked.
there was a huge horned owl in the tree when we got home.
and my shoes are hammered. i'm bummed because they aren't really that old, so maybe i can find some good insoles. but my knees hurt now. and my ankles were really bothering me during the run. like i had shin splits. but i haven't been running enough for anything to be wrong. i think i'm gonna go throw out those insoles right now.
500 warm up
-200 swim
-200 drill
-100 kick
6x550's on 9
these were actually supposed to be a trio of 1Ks. but at about 350 or so a 500 started sounding like a much better idea.
i was managing these on about 8 minutes. my mind gave up on #3. i made myself do the 4th one, and felt a little bit better. i think just being more than half way really helped. i wasn't going to do the last two, because i didn't want to burn out, but when the clock hit, i went again. so i got all 6 done.
i think i need to start doing some shoulder strength exercises. my right one was feeling a bit strained.
11x100's on 1:30
this set was to try to build a little bit of speed with a very short recovery.
this just about killed me. the first one was great, but i was just on empty for the rest of them. i was holding about a 1:20 give or take. and i had to take a break after #6.
500 cool down
real slow.
Pace
which is actually pretty slow. i do have boardshorts on for drag, but i'm also training for an open water race. so i feel like i need to be able to hold that 1:20 pace for several thousand, and in meters that translates into more like a 1:12. i'm punching this all into the calculator right now, and realizing that is a BLAZING pace in open water. and that's just to hit the 2 hour mark.
Meter Pace Chart
100 1:12 1:20 1:25 1:30
1K 12 13:20 - 15
10K 2h 2:13 2:22 2.5h
Yards Compensated Pace Chart (1000m = 1100y)
100 1:05 1:14 - 1:22
1100 12 13:34 - 15
11000 2h 2:15 - 2.5h
wow. that's SO fast. i can't even hold a 1:20 pace for more than 300 yards right now. so maybe a more realistic goal is a 2.5 hour 10k.
well, i'm still old and slow, but i'm at least getting tougher. 6000 today. i can't believe how poorly my brain is working during the sets. i'm sure it's mostly oxygen deprivation, but it's probably at least party the fact that i haven't had to run splits for a decade.
500 warm up
5x1000s on 20
- 14:15
- 14:15
- 14:19
- 14:45
- 13:55
500 cool down
Total 6000
so i have been pondering doing the 10k "Horsetooth Swim" coming up this august. i definitely know how far 10,000 meters is. the goal will be a time. i'd really like to shoot for the 2 hour mark, but that's only 10 minutes off the olympic gold time. it's also 5 minutes faster than the record for the USMS 25-29 age group. so i could definitely be biting off more than i can chew. but we'll see how it goes. i can remember doing 100s on 1:15 in high school, no problem. be under 2 hours, i'd have to sustain a 1:20 pace . . . for 100 of them. in open water, no flip turns, and at a much lower temperature than the pool.
so who knows, i might be dreaming. but that's where i'm aiming at the moment. hopefully i'll be able to find some information about how to train for such and extreme distance. and how to deal with the exposure.
jennissa is excited about it. she's just happy that i'm working out. i don't think she realizes how lean swimmers are. but perhaps she and rocket can be my support boat for the race.
so today i was already feeling stronger, and added another 1000. and instead of a 500 set, they were 1000s on the same pace. and it didn't kill me, even though i was going twice the distance. so hopefully my heart is catching up.
500 warm up
-200 swim
-300 drills
3x1000s on 20
i did them all in 15 and could have probably left on the 19 instead of 20, but a broken goggle strap, and seeming impossible math in a very oxygen deprived brain kept me on the 20. but i felt better doing a thousand than i did two days ago doing 500s.
500 kick
500 warm down REAL slow
----------
total 4500
so the goal today was to hit 2500 total. i haven't been in the water for ages, so i was really excited to be able to add an extra 500 to the set and hit 3000.
500 warm up
-200 swim
-200 drills
-100 kick
4x500s
i was doing them on about a 10 minute set, but holding a 7:30 pace. it just about killed me and this is when i realized that i'm REALLY old and slow.
500 cool down
