$#it just got real
My training plan seems to have exploded with intensity.
Still not sure if its a
Or more like:
After yesterday’s GI fun, I was pretty eager to get going on this week.
I of course had that work thing get in the way for 8 full hours. and FINALLY at 4:30 it was over. My boss, as is often the case, started to try to have a discussion with me at 4:25 pm. I leave at 4:30. This time I deftly avoided going into any details and managed to make a fast exit clocking out at 1631. Whoo Hoo.
I had to do a 3 mile run, EASY. So yeah, I took it easy. I had to. Anything that had been irritated by yesterdays run was announcing itself. Sooo, It ended up being about the same pace as the 6 miler I had done the day before. I took a nice and hilly route, and I am very proud to say that I killed off the hills. Did I mention that it’s still HOT here in Florida? Liek the rest of the world has pulled out flannel jammies and sheets. We have, 81 degrees F ~ 27 C.
After that, I was very thirsty, and went and got water. Saw coach, but didn’t make any eye contact, I will see him tomorrow, so whatever needs to be said can be said then.
Chatted for about 20 good minutes with a friend in the pro shop… Then I realised I was afraid of the pool workout!
I felt a little like the little gal above…I being brave of heart and a bit foolish…picked this sucker for a workout. I became the sucker.
Main Set (short course yards):
– This is a constant set… no breaks between changing intervals.
– 4 x 100 on 1:30 – continue warm-up
– 6 x 100 on 1:25
– 8 x 100 on 1:20
– 10 x 100 on 1:15 – should be very short rest… probably no more
than :05 seconds between 100’s
– easy 200
– 4 x 100 on fastest interval possible
It’s a lot of 100’s, but it’s also a way to get in well over 3,000
yards, not including an “on your own” 10-minute warm up, in about 50
minutes
I admit, I could not really finish it well.
I made it to 2300 yards in an hour and decided to call it quits. WHEW that, plus the run kicked my tail.
Tomorrow I have weights with the coach, a massage and another 1 hour swim on the schedule. (And that pesky 8-10 hours of work, SOMEONE has to want that influenza vaccine, I only need 30 more employees and we will be at 60%.)
Guess which workout I am not pulling out of the workout bag for the swim? You got it! I will have to find something else, though this one, was really a good challenge.
I sure am putting out a lot of effort. I am hoping, fingers crossed to see something rewarding the first weekend of November, when I run The Old Reliable 10K. Sure it is “just a 10K” but I like the 10K distance. Unlike a 5K, there is a bit of wiggle room if you go out a bit fast, or have a dud mile or something. And Unlike a Half Marathon it is a bit shorter, but not too short.
At any rate. I have never run a great 10K. I’ve mostly focused on the 5K or the Half. This plan has me on a nice nice taper for that week, so we’ll see in about 3 weeks, EEEK! Stay tuned, I might take some photos….of me.
How is everyone else’s training going? Are you braving the cold well?
- Posted in: Cross training ♦ Recovery run ♦ running
- Tagged: 100 yard workouts, coaching, monster swimming, Old Reliable 10K, Running, swimming, swimming workouts, Training plans
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