short OWS and a 10K

Hopped into a much colder pond this morning to do ~.6 miles or so. I was taking someone out for their first OWS without support, so we just took it easy. My arms actually felt fine considering the 3000 yards I did yesterday. I am MUCH faster than this time last year, thats for sure! That pond was so gross with all of the weeds growing down at the bottom. It made my mind go into "What If?" mode, such as What If some turtle pops out of the weeds and comes straight for me. Then in the final 25 yards I swam over these pockets of algae that looked like gigantic blobs of green snot. EEEEEEEWWWWWW!!!!!!

The funniest part of the swim was when we were suited up and about to hop in and these fisherman were about to put their boats in thwater and they cocked their heads and asked us with a puzzled look, "Are you guys gonna go swim in THERE?!?!?" We just said, "YEP!" and dove in.

Then I ran 2 loops of a hilly 5K for a 10K total. The course looked like this:


I did the first loop slower in 28:46, then upped the pace signifigantly for the 2nd loop to run a 25:47. I haven't done this distance in about 2 weeks. Yikes! I am actually ramping up my running to 4X per week now by adding a Monday recovery run.

3000 yards

BAM! Hit a new milestone in the water today. I did it in about an hour.

I did:
2 x 250 WU
6 x 350 descending, main set
2 x (4 x 25 EZ, 50 HARD)
100 CD

On the main set for the 6 x 350, I did the following paces 1:46, 1:43, 1:42, 1:49, 1:43, 1:40. The last set was not only my fastest but I felt the best. 1:40/100 pace! Woah! That basically means I ratched up my pace SIGNIFIGANTLY @ 2350 yards and went a personal best. I'll take that!!!

This workout is gonna pay off later in the season I hope!

4 miles

Just an easy 4 miler this morning @ a 9:08 pace. Tomorrow the pain begins!

about as recovered as i'm gonna get

Did 19.57 miles in 1:27:16 for a very slow 13.46 mph average. I think my legs are about as spun out and recovered as they are ever going to get. Time to start laying on the heat!

1650

Did a straight 1650 at an intended race pace to see how I would do. Wound up with a 29:05 for a 1:46/100 pace. Not bad for a first test!

My swimming buddy, when he was in college did his fastest 1650 in 16:50 for a 1:00/100 pace. Wowza!

Today was a confidence booster especially when I was able to speed up in the final 500 yards.

However, after my 350 yard warmup and then the 1650 effort, I was pretty cooked! We actually finished off by practicing streamlined pushoffs from the wall. Amazing how much farther you can go with a more streamlined position.

easy easy easy

Did 16.56 last night at a super easy pace to spin my legs out. They are a bit sore going up the hills, but they have been worse before.

This morning I ran 3.5 at an easy pace as well. The run felt good and my legs did NOT hurt at all.

I think I am mostly recovered, but I am still going to take it easy to mentally get myself back into the game. The next two weeks are gonna hurt!

back in the pool already

for 2450 yards in 55 mins. Oops! I felt fine.....so why not? right?

Which brings me to the fact that I do NOT feel sore at all from yesterday's race. Strange huh?

Perhaps the amount of volume work that I have been doing just made yesterday's 1:16:36 effort just a bump in the road in terms of body bashing?

I did:
400 WU
4 x 50 (25 kick on back, 25 swim)
25 EZ
6 x 200 on 4:00
6 x 100 on 2:00
25 EZ

I wasn't exactly putting up speedy times, but it was some solid volume, nonetheless.