Monday, September 24, 2007

The Swims, The Runs, The Numbers

I need to do a better job of recording my workouts here ... I haven't posted in regards to training since Sept 10th. May cause some to wonder if I'm still making effort ... :)

Week of Sept 10th

Mon - Masters Swim 2300m [400m w/u; 2x (400m 300m 200m 100m freestyle)]
Tue - Rest
Wed - Masters Swim 1600m [150m w/u; 4x150m medley; 8x50 free; 150m medley; 300m free]
Thr - Recovery 3.5 (With party & garage sale planning - I just didn't have it in me to do more)
Fri - Rest
Sat - Rest
Sun - Long Run 9 miles (w/ jogger; ~11 min total uphill time, avg pace 9:46)

I felt really good during the long run. The return incorporates about 1 mile of uphill and then a few additional hills (short but steep). With the jogger, I am very slow and it brings down my average pace. Yet, I enjoyed the run.

Week of Sept 17th

Mon - Masters Swim 1600m [300m w/u; 3x (4x25m free); 2x (200m free, 150m back, 100m free, 50m back); 100m c/d]
Tue - Rest
Wed - Masters Swim 2100m [750m w/u; 3x (4x25m back); 6x 150m (50 free, 50 back, 50 free)]
Thr - Tempo 8 miles [3 miles @ GP 8:30 => 25.33 / 8:31 avg ; 4x800 @ C 3:37 => ; 3 miles @ T 8:00 => 26.33 / 8:51 ]
Fri - Rest
Sat - 3+ hours of yardwork / fall cleanup - Does this count for cross training???
Sun - Long Run 12 miles (ran portions of hills at Brookswood & Powers 2x, avg pace 8:54)

This would have been a great week except I skipped one of my key runs! It is very hard for me to squeeze all 3 of my key runs (speed, tempo & long) into the last half of the week (Wed-Sun). I have been trying to re-arrange my schedule so the kiddos and I do living history on Wed instead of Tues. I got a call Fri morning from another volunteer willing to swap with me so I'm good for next week.

I also worked out a swap with a neighbor so I'll be able to run sans jogger on Tuesdays. I've also decided to do my Thursday run at the gym so I can utilize the treadmill if desired (easier for speed work)... also freeing me from the jogger.

So my schedule should look like this at least through December:

Mon - Swim
Tue - Run @ Home in afternoon (kids w/ neighbor)
Wed - Living History, maybe a short recovery run if up to it w/ jogger
Thr - Run @ gym in morning (kids @ Kids Corner)
Fri - Swim ??
Sat - Rest
Sun - Long Run

Activities for the kiddos:

Mon - Swim (preceding my workout), Library, Karate and other errands (after workout)
Tue - Playdate w/neighbor girls, Karate ??, Nature Walk
Wed - Living History, Karate
Thr - Playdate w/neighbor girls, Karate ??
Fri - Homeschool Coop gatherings/field trips
Sat - ??
Sun - ??

I've always tried to plan our excursions, appointments, and errands so that we can stay at home at least one day each week. It looks like I have the flexibility to do that on Tues or Thr depending on what is happening. If it works out to stay home more than one day - bonus!


  1. Sounds like a good plan that is sure to keep you busy!

  2. I'm glad to see that you are keeping up with your swimming. It's so hard for most people to stick with it for more than a few weeks. BTW, I didn't realize that some of your workouts are now over 2000 meters. Great job! You ARE a masters swimmer!

  3. Thanks, Joe! Funny, a year ago, 1600m was a 'good practice'. Now, if I don't get at least 2000m, I feel cheated, almost. I'm strongly considering taking a few lessons as well. :)

  4. Yup, I feel the same way about sub-2000 meter practices.


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