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!

4 comments:

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

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  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!

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  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. :)

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

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