Training Log Archive: O Steve!

17th swim of the year

sometimes you just surprise yourself....and I wasn't expecting it...especially with the niggling problems this year that has gotten in my way of training like I prefer and a host of results that confirm diminished ability due to aging.

the short version...I swam a 6:55.8 for my 450 yd time trial I have been doing for 25 years or so, typically annually or a bit more....my best ever is about 6:10 or so...

likely one of the best age graded swims of my life...I will have to check on that and edit this, but any way you cut it I was stunned when I tap out on the final wall. I was expecting anything under 7:10 as being a solid swim. And this matches my best in 4 or 5 years? again I need to check.

Here was the workout and thoughts about it.
decided it was time to do my 450 time trial to see where I was at. I wasn't sure I was ready but needed to get a baseline before my next triathlon on 7/17/6...I was hoping for a 7:10 or so to tell me I was on track.

Decided on a few thing to do different this time:
-swim the time trial at the end of the workout after some mild intervals
-concentrate on "soft entry and relaxing" which has been my focus this year
-no "clock peeking" during the Time Trial....I was going totally on feel...hoping to minimize my tendency to go out to fast.

start with 6 x 100 on 2:30 (generous rest)

1:32
1:32
1:33
1:32
1:30
1:32

(decent but did not feel like a world beater)

1:58 recovery

next 4 x 50 on 1:30 (generous rest)

:44
:44
:44
:44

2:45 recovery

450 yd time trial

ready to go...pushed off and concentrated on soft entry with no hard splashing and relaxing...dont get frantic, concentrate the whole time, good momentum turns with push and relax....

6:55.8

awesome....

cool down 50.....

C • I can't say I completely fo... 4

able to knock out the PF pain in my left foot/heel...

hit it with Ibu and ice....glad I was able to take care of it...

partial big dirt loop....

on Wirth N loop in 19:58 138 HR....decent

left heal pain still there but I think it has diminished......no running until I can get it at a "no Issue" level.......elliptical for running until then....

woke up with plantar fasciitis like pain in my left foot....compensating for the right knee while running?.....

going to hit the Ibu and ice to try and get rid of it quick....niggling injuries are definitely getting in my way.....if this is more of a longer recovery PF thing its one more complication conspiring against running.....we will see.

I have been trying to keep some running ability while working around my knee issues.....my idea is to limit the running and just do 2 runs a week.....a longish run and a shorter run with some tempo....

The idea is get through the tri season on minimal running...and then letting it have more heal time after....thats my thoughts at this point in time....

ran my longish run in the heat....

4 min run/1 min walk recovery....

still averaged 141 HR for the entire run....

very aerobic cool down hike......minimizing running again....

unlogged 1.25 hour family bike ride...

perhaps my best result of the year....in a training session nonetheless, but its been slim pickin's...

16th swim of the year

the classic 10 x 100 I have been doing my whole life....

start with warm up:

5 x 50 on 1:30

:44
:42
:42
:42
:42

(the :42's told me I might have a good day...)

2:17 recovery

10 x 100 on 2:00 classic workout (was hoping to average 1:34's)

1:27
1:30
1:31
1:32
1:31
1:32
1:33
1:32
1:33
1:29

averaged 1:31/100!
....beat last years times and I have to look at when I went this fast in this workout....but it is definite progress....
just checked previous years and I matched times from 2 years ago when I was doing pretty well so this workout was a good one.....

looks like it might be time for the annual 450 yd time trial I have been doing my whole life....I usually take 1 or 2 cracks at it and I have some hope of getting a decent time....

short dirt loop....with the bog...

did bog loop firm for speed training....bog loop in 12:07 153 HRA