I had a fairly easy swim workout today, and it was fine until the last couple hundred yards when my foot cramped up and I had to quit early.  Arg.  At least it happened at the end … tomorrow’s swim workout will not be so easy, I’m afraid.  For some reason I have it in my head that swimming is the sport where I don’t have to work as hard; perhaps it’s what I’ve read from people who say you should focus on technique more than speed.  So I have this idea that swim workouts will be all easy drills and such, and when my heart rate shoots up and I get tired I’m surprised.  Not very smart!

I went on a ride today with friends — some of whom race and some of whom ride only occasionally.  It was a great ride because we stayed together the whole time, all the racers taking it easy and letting the occasional riders set the pace.  It was a true zone 1 ride for me, which hardly ever happens unless I’m on a trainer (which hardly ever happens).  The hills around my house send my heart rate skyrocketing and make a real recovery ride almost impossible.  But today we were riding in a relatively flat area near the Hudson river, and my HR only occasionally went up into the 140s.

It was a good rest week (5.5 hours or so, with 1.5 of them being very easy), and I’m now ready to work a little harder.

Rest week

This is a rest and recovery week after last week’s craziness (I ended up doing 10 1/2 hours instead of the 10 I planned).  I plan on training about 5 1/2 hours this week, although I have a group bike ride this weekend and don’t know what that will be like.  Monday was entirely off, yesterday was running and swimming, and today is riding and swimming.  Tomorrow will be off and the weekend will be pretty light.

Swimming was great yesterday; we did something like this (all free):

500  warm-up

8×50 kick and pull, alternating

8×25 catch-up and reach drills, alternating

4×100 on 2:15 (which I could barely do — I’d finish around 2:00 or 2:05 and barely catch my breath before starting again)

8×50 on 1:15 (it was supposed to be 1:05, but I couldn’t quite manage that, partly because I was getting tired)

4×25 on :30 (I did it on :35 or so, again, too tired)

250 cool down

2250 total in about an hour, my longest swim yet.

So far the training has gone better this week than expected: I’ve ridden four hours, run twice, and gone swimming once.  I’m gearing up to head out to the pool this evening.  The weather has cooperated, which has helped a lot, and this weekend looks beautiful.  Yay!

The week

I trained 9 hours this week, doing exactly what I planned to you.  Yay!  Next week might be another matter, though …

Here’s what I did:

  • Rode for 5 hours, one 2 hour ride and 2 1.5 hour rides.  Two of these were fairly easy; the long one was a bit harder as I rode with Hobgoblin, and I always ride harder when I ride with him.
  • Ran for a little over 1 hour.  I’m running 22 minutes each time (on to 24 minutes next week!), so 3 runs total.
  • Swam for almost 3 hours, including two classes with the masters group and one session on my own.

I’d like to train for 10 hours next week, but I will lose some time during the weekend to family obligations and I’m not sure about the weather.  We’ll see.

Swim workout

My swim workout in today’s Masters swimming class looked something like this (all freestyle) — it was the “not so fast” workout:

250 warm up

2x 25 on 1:00

2×50 on 1:50

2×75 on 2:40

2×100 on 3:30

2×150 on 4:20

2×200 on 5:00

150 on 4:00

100 on 3:00

50 on 2:00

300 cool down

2050 total, which I did in 59:55

The beginning intervals seemed ridiculously easy, but by the time I got to the 200s, I was doing them in about 4:45, which left me 15 seconds of rest before I had to set off again.  This workout felt good — challenging, but not impossible by any means.

Just got back from swim class; we did 500 free as a warm-up, then 800 meters worth of drills, including lots of kick and rotating drills.  Then 5×100 to finish.  It was fine — with all the drills, it felt slow and relatively easy, more work on form than anything else.

This morning I ran for 22 min. and my foot is feeling a little weird right now — the place it was hurting yesterday is now fine, but another place feels wrong … ugh.  It doesn’t hurt when I walk or run, though, just when I move it in certain ways, so I don’t see why I need to back off the running right now.

I also rode yesterday for 1.5 hours — a nice ride, pretty uneventful.

The week

I managed to train as many hours as I’d planned, in spite of the dire forecast for the weekend.  Here’s what I did:

4.5 hours of riding (4 rides — I’d meant to ride only 3 times, but the weather made it hard to get out for two hours at a time and smaller chunks of time worked better).

2 hours of swimming (2 swims with the masters team).

1 hour of running (3 runs of 20 min. each).

My foot is feeling a little odd, with some pain in the metatarsal area, but it’s not the area that was causing me such trouble earlier this year, so I’m not too worried about it yet.  I may not increase my running time this week because of it though.  We’ll see how it goes.

I’m hoping to train for 9 hours next week.

Today I squeezed in an hour ride between work and sunset, which was nice, since this weekend will be a washout, it looks like.  I keep checking the forecast hoping it will change, but it only gets worse.  Maybe Sunday when there’s only a 40% chance of rain will be okay for riding …

Yesterday’s swim class was fun, memorable for the 10 25-meter sprints the coach made us do; I haven’t done much speed work in the pool so far, so it’s good to focus on that a bit.  And then a 20-minute run this morning, which was fine.  I’m running all one speed these days, usually 9:45 miles; one of these days I’ll have to vary the speed a bit, but I want to get up to 30 min. of running first, just to make sure my feet are doing okay.  So far so good.

Let’s see — 20 uneventful minutes of running yesterday (I’ll get to a respectable 30 min. one of these years!) and then a rather disastrous ride today — I had been out for a little over an hour when I heard a snap and felt the wheel go wobbly.  I’d broken a spoke, the second one in a little over a month.  I was able to ride the rest of the way home, but I took it slowly, a the wheel was in pretty bad shape.  This means no riding until Friday, when the rain is supposed to start.  Shoot.  I may be faced with the choice of riding in the rain or not riding at all … the shop mechanic told me I can expect the spokes to keep breaking, as the wheel is in bad shape.  I’m not ready to buy new wheels, though, so I’m hoping it will last a little while longer.

Swim class was tonight, and we did lots of drills, mostly involving kicking and body rotation.  I swam 1800 meters — it took an hour, but that was because I stopped for long periods so the coach could explain the drills.  I’ll be back in class again tomorrow evening.