I had a small issue with turning my alarm clock off this morning instead of hitting the snooze button. When I woke up again it was already 6:00am and I knew I wouldn't make it in time for the swim. I got over to Chelsea Piers as quickly as I could and stretched until the rest of the team finished up swimming and joined me on the track for speed work.
With fresh legs, I ran in group 1 (the fastest group). We were supposed to run a 90" split for the quarter mile intervals, but Tommy pushed the pace and we ended up running 82-85" splits. I didn't think the pace was too challenging (I wasn't bent over dry heaving after the set), but to be fair I didn't swim before the run.
I did the swim workout by myself after the run and it wasn't fun. There's a reason why I'm on a team and that reason is to train with others, more specifically, others who are faster than I am and can help me push myself to make huge improvements in my technique and fitness. I ended up pushing myself really hard in the pool today, despite not having a lane full of teammates, but I'm not sure how many days a week I'd make it to the gym without my teammates and coaches. The solo swim reinforced how great it is to be a part of Full Throttle.
Workout of the Day:
SWIM
Warm up - 200 swim / 200p / 100 backstroke
Tech - 100 each rlcsw / 3-stroke / 2x scull
Mainset
- 10 x (100 steady / 50 solid-hard) R=30
- 5 x 100 steady pull R=15
RUN
1 mile warm up ez
6 x 400 at RP w/ 200 down ez
1 mile cool down
(For effort/intensity zone definitions, see the Full Throttle official website)
1 mile warm up
ReplyDelete4 x 4 on 1 off
5:40 pace
5:43 pace
6:05 pace
6:04 pace
I had to cut the run short. My calves were still sore and on the warm up i could feel them tightening up. I tried to do the workout anyway. To be honest, my overzealous attack of the workout was more instrumental in the stoppage of the 10 x 4 min 1 min rest. I'm actually quite glad because my calves are going to require much attention and rest before next weekend. Hopefully I'll be able to get enough good running in before Sunday.