Second swim tonight. It felt pretty ok tonight; I never got the dead-arm feeling that I got on Tuesday. The set was easy and my pace was slow but I’m only starting back so there are no expectations. One thing is for sure; it’ll take more than ten swims to get back into shape; I’ve probably let my swim-fitness go a little too much this time… not to even mention the bike!
Category: Swim
Today was a double first:
First swim in 5 months – I literally had not swam a single stroke since last April and it felt every bit as long today. The first 50m felt the way swimming should – an effortless glide through the water that is the closest thing to flying I have experienced. It went downhill pretty quickly from there. I swam lots of 50s and 100s and threw in a few 200s for good measure. At the end we did some ‘hard’ 50s. When I saw from the wall-clock that I was no longer holding 50 seconds/50 I decided it was time to go; by that stage my arms had felt absolutely lifeless for at least ten minutes. That’s the hardest swim done; the only way is up from now on.
The second first is that today was a double training day since April 12th. Nice mixed-pace run this morning. I kept the pace pretty solid all through the run and did probably three hard efforts – the last being the hardest. I should be coming into good form just in time for winter.
4th swim of my comeback:
1500m test: 23:45, 1:35/100m
The time in itself seems ok, but I was probably 10 seconds up on this pace at 400m.
My splits began to fade after that and dramatically so after 700m.
This -of course- shows a lack of deep fitness. No surprises there!
Third swim in ten days: what I notice already is that I have speeds. Last week I tugged along at the same speed no matter what the effort. Today’s main set was 6x400m on 7:00 pace 1-3 – While the pace was far from stellar, I did manage to vary the pace by 5 sec/400m.
Set 1 6:20
Set 2 6:15
Set 3 6:10
Set 4 6:20
Set 5 6:10
Set 6 6:02
Coming back!
Second day swimming and as a result I have sore triceps as I sit here and type. The main set was 4×300 start 8:00
The times were: 4:30, 4:30, 4:25, 4:30
I did a short run during lunch; the Ursvik 5k and learned that it is not ready to run on. Soft wet snow made for a very unpleasant time. At least it is done… another double-day.
Over the past few months I have been deciding the course of my training as the time presents itself. Deciding what type of run to do 5 minutes into the run, deciding what to do at the gym after I walk in… This has worked pretty well up to now but I think it’s time to start to plan a little; clean up my athletic to-do list.
Since I’m starting to up the run volume, it’s time to start to do som injury-prevention weight training. So I will do that today.
Plan is: 12km on the Conmcept2 easy pace. Then do the leg exercises – easy to start!
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Well, the plan was executed to some extent; That is to say that I did row and do some weights. The rowing was faster and shorter than planned. A mere -and not too hard- 10km in 39:56 followed by a conservative start to the weight training: 3×10 Leg extensions w/ 30kg and 3×10 Hamstring extensions w/ 30kg.
None of the above os too much of a surprise. What is a surprise is the fact that I went swimming.
It was not the easiest beginning, the main set was: 12×200 Prog 1-3, start 3.30
The 200s started out at 3:00 and drifted up to 3:10 by the 8th 200. After that it quickly went to 3:20… not too bad of a marker.
- How often was I sick/injured? What time of year did this happen?
- When did my motivation peak?
- When did my athletic performance peak?
- Did I manage to get my best athletic performance into my races?
- When is the weather best for training in my area?
- What terrain do I have available in my area?
- What types of racing suit my personal profile?
- Do I deeply enjoy the training required to perform at my chosen races?
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Test swim tonight.
1500m (with wetsuit): 20:32
The first 500 was easy, had to dig deep to hold pace for the end of the second 500 and the last 500 was just a case of hanging on. I’m very happy with the time: 28 seconds faster than 4 weeks ago. If I take another 15 seconds off I’ll beat my lifetime best. If I take 33 seconds off I’ll reach the sub-20 goal I’ve had on the list for years.
I had a quick read of CityChat and saw that tonight’s swim session is posted:
1b: 9×100 @ 1.50, 18×50 @ 0.55
Looks like a nice one. Now however my intention to go the the gym during lunch is waning.
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I managed to get to the gym and do an easy session: 5km on the Concept2 followed by 30 minutes on the spinning bike. Easy!
The swim set that I have just returned from was not so easy!
First main set was challenging, yet I felt pretty good throughout:
9 x 100 on 1:50 (1:22, 1:24, 1:26, 1:26, 1:26, 1:26, 1:26, 1:26,1:28)
A light rest followed by an excruciating 18 x 50 on 55. All 50s were in about 45 seconds. I’m spent.
I very nearly let the swimming go this week. This would have set me back to swim #6 in my counting system and that alone is what got me out the door. It turned out to be a pretty tough set:
- w/u
- Technique
- 8×50 max on 1:00
- 6×50 technique
- 8×50 max on 1:10
- 4×50 easy
- 8×50 max on 1:20
All 50s were done in 48 seconds or faster ,considering I had a sore elbow I’m surprised I got through it so well – my elbow actually feels better now than it did before! Now, tomorrow is run time – it’s been a week since my last one.
My eight consecutive swim of my comeback. It was t 1500m test swim which I decided to do with a wetsuit. I paced it pretty well: hard first 500m, hold back for the second 500m and then push the last 500m. I hit the wall 21:00 after starting.
So: 1500m, 21:00, 1:24/100m