Track work was canceled last night so I got in my 40 easy run and ran the whole thing without intervals. I had left my hear rate monitor home, but my average was HR was 149 according to the treadmill, it included a couple minute cool down. Something weird did happen and it was a total mental thing. For some reason when I got to 32 minutes and realized I was still running, I all of a sudden thought I needed to walk, and did for about 30 seconds. I took a second to make sure nothing was hurting, I wasn't out of breath... all those things that might keep you from running. Nothing was wrong... it was a total mental thing. With that, I just started again. I had never run without intervals before!
Part of what contributed to that small victory was one of the tri coaches showed/explained to me McMillans Running Calculator.
Not knowing any better, I assumed that if I wanted to run a < 13 minute pace for the Half Marathon, I would have to train at a <13 minute pace. Apparently that is not the case! So basically I've been killing myself. Not that it's all lost, I still earned plenty of benefit. But on my long runs, I was basically "running my race" every weekend. So, I'm changing my approach a bit and am going to use this caluclator as a guide.
With 40+ days to go until the half, I kind of feel like I lost so much productivity! I know I can't change the past, but the thought of what I could be doing now crosses my mind....
200 swim, 200 kick. 200 pull, 200 swim
8x50 drill nice and easy with 15 seconds rest
25 drill 25 swim: 3 fingertip, 3 catchup, and 2 UWR
4x25 no breathing
4x25 fast on a :45 second interval
100 cool down
The swim was great and definitely a better workout than just getting in and swimming laps!. I definitely had "moments of greatness" where I could just feel like I was moving through the water, and not fighting it; it felt good! There was something curious about my breathing -- usually I breathe every third stroke, to alternate sides. Last night I found myself going every 4th stroke, without even thinking about it. For some reason it became work to think about breathing on alternate sides. I'm told every 3 is optimum, so I need to focus on that.
By the time I got to 150 on the kicks my legs were screaming, but after they rested on the pull set I was good to go, and actually felt good. As far as holding my breath, it appears that I can make it somewhere between 2/3 and 3/4 the length of the pool; I could not make it a full length without 1 quick breath. I think the whole swim took me 1:15. It was 9 pm by the time I got done.... I hate getting a late start to workouts!
I'm going for the "fat-dunking" (have my body fat percent testd), RMR (resting metaboloic rate) and v02 max testing on Monday. I'm curious as to what my RMR is. I was going to do this test last year and never did.
Have my 12.5 mile trail run this weekend.