Monday, September 8, 2008

Tempo Run & an afternoon dip in the pool

Morning - Tempo Run
10 min easy 9:20 warm up
5 min stretch
5 min easy 9:20 pace
10 min tempo 7:41 pace
5 min easy 9:20 pace
10 min tempo 7:41 pace
5 min easy 9:20 pace
10 min tempo 7:41 pace
5 min easy 9:20 pace

Total mileage = 7.15

Tempo felt pretty good although concerns me a bit. I held a 8:13 pace for the 6 mile duration and found it challenging at times. 8:15-8:20 is my marathon pace. I'm not sure how the hell I'm going to pull that off for 26.2 miles. I hope taper will pull a miracle out of my tail

Afternoon delight - Swimming

250 warm up

6 x 50 drills; a-ok; fist; claw
1 x 200 fins; rest 15
1 x 200 paddles; rest 15
1 x 200 buoy; rest 15

6 x 200s, rest :20 between each
#1 & 4 be speedy on the first 100 and the easy on the last (positive split)
#2 & 5 be speed on the middle 100 ( even split)
#3 & 6 be speedy on the last 100 (negative split)

100 easy

Warm down
25 x 5 wall dips
50 x 5 wall dips
50 x 5 wall dips
50 x 5 wall dips
50 x 5 wall dips
25 x 5 wall dips

Total yardage = 2,700

3 comments:

Rainmaker said...

I'm sure you'll find a way to hold pace. Plus, now that running is back in the priority lane, things will quickly accellerate.

'Afternoon delight'...nice.

Jon said...

Hey Kat - I saw that you have trouble with insomnia / restless legs post work out... and followed the links to your blog.

I use an energy bar that helps speed muscle recovery because the carbs convert so slowly, they last up to 9 hours... Originally it was made for people with diabetes, but I think it may help you post work out. If you eat one before you work out, you'll feel a little baseline energy for about 8 hours -- and your muscles will thank you.

My dad has restless legs, its tough to deal with and goes hand in hand with insomnia. Keeping your muscles / body well fed can help. You could e-mail me and I'll send you a free bar in the mail... jon@forallhumanity.org

Take it easy,

~Jonathan

Darcy 'D2' said...

Okay your workout posted here today makes the one I'm facing today look easy :). Awesome job I just started swimming and can't even imagine putting up those kind of numbers.