29August2008
Posted by Cheeseball
under: Swim.
Wow, today’s menu was harder than I remembered for Friday. I guess it’s easy to forget how intense a work out is once I’m done with it. The coach said today’s menu was designed for those triathletes preparing for next week’s LA triathlon. Sadly, no one in today’s workout was registered for it. I will be, next year!!
1) Warm up
3 x100
1 x 50
2 x 50 kick
2) Kick
1 x 75 on 1:45
1 x 75 on 1:30
1 x 75 on 1:20 - this left me breathless
3) Breath control
1 x 25 (0-1 breath)
1 x 50 (supposedly 2 breaths… i took like 5)
1 x 100 (as little breaths as possible… i took 11!! yikes! i was tired from the earlier kick interval)
1 x 50 easy
4) Some kind of interval (I don’t remember what this was)
1 x 200
2 x 100
1 x 50 easy
5) Main set (”pace, make the first 100 the slowest and be faster towards the end”)
1 x 100 on 1:45
2 x 200 on 3:30
1 x 100 on 1:45
1 x 25 to the other side
Even though it was hard, I felt pretty good especially in the last 100. I was making 1:30 on 100 with my fins. I kept up with Steve, the older but fast dude who is mostly using his legs only due to his shoulder injury. Swimming in the same lane as his makes it easier for me to keep a good pace, and he said the same thing to me. Once he recovers from his injury though, I’ll be left behind for sure:p
6) 3 x 25 ALL OUT
Woohoo!!! I love all outs at the end. It’s a lot of fun.
1 x 50 breaststroke just ’cause I like it
Workout:
- Type: Swim
- Date: 08/29/2008
- Time: 18:30:00
- Total Time: 1:00:00.00
- Distance: 1,900 yd
- Average Pace: 3:09.39/100yd
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28August2008
Posted by Cheeseball
under: Run.
Had a gooood workout this morning. My first 5k on the beach sand. The weather was perfect with no direct sun. Sped up like crazy at the end. Whew!!!
First 0.6 mi - 6:33 (10:55 mi/hr)
Second 0.6 mi - 6:59 (11:38 mi/hr)
Third 0.8 mi - 9:14 (11:32 mi/hr)
Fourth 0.8 mi - 6:41 (8:21 mi/hr)
Last 0.3 mi - 4:43 (15:43 mi/hr) - I sped up here but did I push the button on the watch wrong or something?? The miles per hour seems wrong.
Workout:
- Type: Run
- Date: 08/28/2008
- Time: 07:45:00
- Total Time: 00:34:10.00
- Distance: 3.1 miles
- Average Pace: 11:01.76/mile
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27August2008
Posted by Cheeseball
under: Swim.
This was the longest in total distance since I’ve joined the master’s swim. I was in the intermediate lane too… just ’cause I’d become friends with some of the swimmers. That was pretty hard, but doable with some help from the fins. It’s probably better than coasting in the slow lane anyway. I made it to the pool just in time for the class after rushing out of work.
Short course in yards:
1) Warm up
1 x 200 (was supposed to be 300, but I cut it)
3 x 50 kick
2) Warm up interval (don’t know what the time was)
2 sets of: 50 free + 50 kick + 50 free
3) Main set
4 x 200 on 3:45
1 x 100 easy
8 x 100 on 1:45
Ya know… that’s 1700 just in this set. This interval doesn’t leave much rest either. A pretty challenging workout for a masters new bee like me.
4) Cool down
2 x 100 (was supposed to be kick, but I just did free with no fins)
4 x 50
1 x 50 breaststroke
Workout:
- Type: Swim
- Date: 08/27/2008
- Time: 18:30:00
- Total Time: 1:00:00.00
- Distance: 2,800 yd
- Average Pace: 2:08.64/100yd
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26August2008
Posted by Cheeseball
under: Run.
Got a later start than I wanted this morning. Went to the beach to run. The sun was coming out and it was REALLY foggy. OMG it was so humid and I couldn’t go all the way to the end of the jetty like I normally do. But it was still a good run. There were so many runners too, which made it feel like a race… kind of.
First 0.6 mi - 6:48 (11:20/mi)
Second 0.6 mi - 6:49 (11:21/mi)
Third 0.6 mi - 5:58 (9:56/mi)
Fourth 0.6mi - 6:00 (10:00/mi)
Workout:
- Type: Run
- Date: 08/26/2008
- Time: 07:45:00
- Total Time: 00:26:05.00
- Distance: 2.4 miles
- Average Pace: 10:52.17/mile
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25August2008
Posted by Cheeseball
under: Swim.
I felt my love for swimming today:) It just felt extra good to be in the water. I love how quiet it is when I’m submerged, and how the water hugs me. I wasn’t all that motivated to go to the workout today, but I’m so glad I did. It’s good to see the regulars too, now that I’m starting to become one. Everyone is so nice, and they all like swimming. It’s awesome. I used my fins for half the work out, and half without.
Today’s menu (short course, in yards):
- 1 x 100 while waiting -
1) Warm up:
2 x 100 Free
2 x 50 Kick
2) Warm up interval:
4 x 75 on 1:40 (consisted of 25 kick + 25 catch up drill + 25 free)
1 x 100 easy
3) Main set:
4 x 125 on 2:00 (this pretty much turned out to be a nonstop 500)
1 x 100 easy
3 x 100 on 1:45
1 x 100 easy
After the main set, I was like, whooa! The leading girl in my lane was like, “you look so happy when you’re dead tired!” Yup, gotta keep it happy, baby! That’s the whole point 
4) Another interval:
4 x 75 on 1:30
1 x 50 on 1:00
5) Cool down with whatever we wanted:
1 x 100 breaststroke
1 x 50 free
As we finished, one older swimmer I swam with in the last couple workouts (he is older but really fast!) was like, see you on Wednesday? Well, I guess I gotta make it if you say so. It’s great to have group motivation!
Workout:
- Type: Swim
- Date: 08/25/2008
- Time: 18:30:00
- Total Time: 1:00:00.00
- Distance: 2,200 yd
- Average Pace: 2:43.64/100yd
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24August2008
Posted by Cheeseball
under: Run.
Had a sunday morning fun run on the sand. It was much nicer to run in the morning on the beach than in the evening! The wet sand was flat and not nearly as tilted since the tide was lower. That was great. I chased the birds too, and I saw a seal pop his head out of the water! Cute & Radical!
First 0.6 mi - 7:03 (11:45/mi)
Next 0.6 mi - 6:59 (11:38/mi)
Next 0.8 mi - 9:09 (11:26/mi)
Last 0.8 mi - 6:11 (7:43/mi) 
Workout:
- Type: Run
- Date: 08/24/2008
- Time: 07:30:00
- Total Time: 00:29:22.00
- Distance: 2.8 miles
- Average Pace: 10:29.37/mile
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23August2008
Posted by Cheeseball
under: Swim.
Couldn’t get up early enough to get to the 6:45am swim workout, so I went to swim on my on for half hour. Just when I warmed up, it was 9am and the lap hour was over. Oh well, short swim for today. Maybe it was better that way - my right foot/toe cramped up soon after I started swimming today for whatever reason. That was weird! That never happened to me when I used to swim long ago. What is going on?? I didn’t use my fins, so if anything my feet were more free than the last two workouts I’d been to. Anyway I worked on my upper body more so I didn’t have to use my feet.
Long course today (meters):
3 x 100 free
2 x 50 kick
1 x 100 free
2 x 100 arms only
1 x 100 breaststroke
On another note… there was a scuba diving lesson going on in the far right lanes. It was kinda fun looking over at the 20+ divers deep in the bottom of the pool as I swam:)
Workout:
- Type: Swim
- Date: 08/23/2008
- Time: 08:30:00
- Total Time: 00:25:00.00
- Distance: 874.89 yd
- Average Pace: 2:51.89/100yd
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21August2008
Posted by Cheeseball
under: Run.
Went to the gym late tonight since I didn’t feel like running this morning. Treadmill is so boring now that I got used to running on the streets. Scenery is much better in the neighborhood run.
It got kinda hard today towards the end. Maybe I sped up too much, trying to catch up for the first slow mile. I’d been having a little strain in my left thigh for the last couple of days, but it was gone today. Oh yay.
Workout:
- Type: Run
- Date: 08/21/2008
- Time: 22:30:00
- Total Time: 00:30:27.00
- Distance: 3.1 miles
- Average Pace: 9:49.2/mile
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20August2008
Posted by Cheeseball
under: Swim.
Yippiee:D I went to the morning swim session. The lanes were set for long course, and that was actually easier for me to swim in, since I didn’t have to turn so many times. My fav coach from Friday’s class was there to swim too (in the fast lane). Cool! He told me to get in the pool already, as I was fiddling around the pool to put my fins and such. lol
Today’s menu in the slow lane (all in meters today, not yards):
1) Warm up
3 x 100 free
2 x 50 kick
2) 3 sets of (each set descending - 3:20, 3:15, 3:10):
50 free + 50 backstroke + 50 kick
- 50 easy -
3) 3 sets of (3:15, 3:10, 3:05):
100 free + 50 backstoke
- 50 easy -
4) 3 x 50 kick (1:20, 1:15, 1:10)
- On my own: 50 breaststroke + 50 freestyle w/no fins to finish off -
Workout:
- Type: Swim
- Date: 08/20/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
- Distance: 1,695.1 yd
- Average Pace: 3:33.07/100yd
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19August2008
Posted by Cheeseball
under: Run.
Had a good run after a few days of weekend break.
First 0.8 miles - 8:27 (10:33/mi)
Next 0.8 miles -9:03 (11:18/mi)
Next 0.8 miles - 7:53 (9:51/mi)
Last 0.8 miles - 7:31 (9:23/mi)
Workout:
- Type: Run
- Date: 08/19/2008
- Time: 07:00:00
- Total Time: 00:32:54.00
- Distance: 3.2 miles
- Average Pace: 10:16.44/mile
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