Daily Doube ~ Swim/Tempo Run

Monday morning Swim - Part 1
Warm-200

10 x 50s, odds: light quick arms, evens: long glide. :10 rest.
15 x 100s. First 100 paddles, Second 100 fins, Third 100 Free; 15 sec rest between.
1 x 200 with a buoy, breathing pattern: odd lengths= normal breathing pattern, even lengths= add another stroke before breathing.
Passing drills
8 x 25s , slow 1/3, fast and force full the last 2/3 (I have no one to pass with so I did a slow 1/2 and then speedy 2/3 lane)

Warm-down
25 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups

Total yardage - 2800
Swim felt good. Did a lot of visualization.

Monday - Part 2 - Tempo Run

6 mile run.
10 min warm up
5 min stretch
5 min easy pace
1:30 to hit 7:40 pace
20 min tempo at 7:41 avg HR 170
2 min easy pace
6 min moderate/easy pace 8:20
2 mine easy cool down

Run felt good. Today is day 6 in a row. Thought I'd feel a little more taxed and was actually worried that I might not be able to hold the tempo. Plus I was having my first run in my new Nike's. Again, here is more proof I am making progress. The last 6 mile/20 min tempo I did was back on 3/28/08. I ran a 7:47 pace and my avg HR was 175-179 and it was a struggle to hold past 10 minutes, although I did. Today I did the 20 min tempo at a 7:41 pace and my HR stayed around 168-170, I think at peak it was 172. The tempo also didn't feel as difficult. I was happy once it was over but I'm pretty confident I could have held that HR and pace for another 40 mins. Again, signs my run is becoming more efficient. Oh yea and I checked my turn over rate today; 91. This was surprising to me. During my off season I did a lot of work on the stairstepper. I was sure that was the reason my cadence/turn over on my run was so high. I haven't used that machine since Feb....and my turn over is still as high as it was. Yay! And I can't believe I'm saying this but I <3 my new Nike's. They kick ass.

On a side note when I got off the treadmill and went into the locker room a girl came up to me and said I had "Stallion legs". I gave her a WTF? look; because one....I'm not in the best mood today and two WTF does Stallion mean? Do I look like a damn horse? She was very kind and said she meant it as a compliment, she trains marathoners and had been watching me run. My legs are "lean and strong and I had a quick stride". Oh, ok, thanks Kind of made the sun peep out of the gloomy clouds that have been over my head.

Oh yea, I've dropped 3.5 lbs in the last 3 days. I need to re-evaluate my sodium hydration.