Free Fallin'

AM Swim

Warm Up
1 x 500

Drills
1 x 50 - finger drag 0:10
1 x 50 - catch up 0:10
repeat 6 x

Main Set
5 x 100 - leave on 2:00 (1:36, 1:37, 1:37, 1:38, 1:37)
5 x 100 - leave on 1:55 (1:37, 1:36, 1:36, 1:40, 1:38)
5 x 100 - leave on 1:50 (1:35, 1:39, 1:38, 1:41, 1:40)
Cool down
4 x 50 on back dolphin kick

Total yardage 2800

PM Run -
2 mile barefoot run along the track - 8:10 avg PE easy
Hard effort up and back down Twilliger - 5.3 miles
7.3 total
Avg HR 175/Max 186

After running barefoot on the track I felt like Tinker Bell floating up the Twilliger hills as I hoped upon my toes. 15 minutes up I feel a little taxed. Look down at my trusty Polar and I'm rockin a 180 HR. Hmmmm...my mind was elsewhere I don't recall pushing that hard. As I hit the half way point I start to suffer a bit. My arch nemesis B**** A** Achilies decided to scream some bloody murder. I tried to sweet talk it with some Trigger Point action when we got home but it wasn't feelin it. On I ran and just tuned out the heel pain, as I'm dealin with my own internal pain. With less than 3/4 of a mile to go I see a pack of runners winding down the path. I'm not sure what got ahold of me but at this point I felt like I had transformed into a wild animal. I was going to catch that pack. I leaned forward, chest puffed out like a proud peacock and kicked up my turnover, watch out B****es here I come. To my surprise I caught them (they were far ahead!) and flew past.......reached my car and spent the next 2-3 minutes hurled over on the verge of vomiting everywhere. I AM FREE!