Day 21, Week 3, Medium Run [7M]

It was grueling for some reason I don't understand. It's possible I didn't have nutrition for it. But, I don't think so. I'm seeing a new cardiologist who specializes in adult congenital heart disease and contrary to my regular one, she said not to run through 200 bpm and I was hitting up against that. It happens every once in awhile. So, I did a bunch of a walking: jog 2.94/walk .25/jog .29/walk .5/jog 2.24/walk .25/run .09/walk .43. I made rule to walk .25 when I hit my peak bpm then run again. If I can't go a mile, then .5 walking again, etc. If I can run 1-1.5 miles, stay at .5. If more then 1.5, then back to .25. I reported events with my heart monitor, and they called me to make sure I was okay. Then even more pleasantly, my doctor called my sometime after I got back home. Yeah, 3 weeks training done.

Day 20, Week 3, Short [2200y]

Cold this morning, windchills in 20s.  Decided to jumble my schedule and swam today.  More like 30s tomorrow, so do 7M run tomorrow.  Swim was not bad.  I tried a stroke rhythm 2 on one side, then 2 on the other.  At times it felt really good, but learning a new rhythm takes concentration and extra effort so somewhere around 14 or 1500 yds, I switched back to normal rhythm. For the 600-800 yd interval, my time was about 5 minutes, but up until then the 200 yd paces had been more like 4:20 or 4:30.  And after then, went back.  Since my time was extra by about 30-40 seconds, I can't account for it by miscounting laps.  I was 18:30 at 800 yds. At 600 yds I was about 13:06 and would've expected a nominal time around 17:36.  If it was really 850 yds, then time at 800 yds would've been like 17:25 for a 4:09 200 yds pace or about 2:05 100 yds pace which I guess it could be actually. Yeah, I think that is more likely, then losing 30-40 seconds.  So, I'll go update my records. I'm glad I thought that out.

Day 19, Week 3, Short Brick/Short Core

Good brick on trainer. First time with bike shoes.  Really hard. Doing single legs is hard to do smoothly.  I can start out okay, but I think when I start to get tired, my leg lags behind coming up, then jerks forward at the top.  I was able to concentrate well with both legs sweeping pulling back and up and feel it in my hamstrings as John at 90+ said I should.  The run went well.  And, got in 7 minutes of core on my Monday, Thursday, Saturday plan.

Day 18, Week 3, Short Run

First straight run in over a week and it felt real good. This week end with upped pace was 1.25 miles.  Overall 9:46 pace was great and I didn't feel wiped out.  I felt like I could go a lot further at the end. Funny how that works with the 4th 1/4 mile feeling like jeez, can I really go more than 4 miles on Sunday.  I know it won't be a problem.  I always feel that way.

Day 17, Week 3, Swim Drills

First day of doing swim drills. Finished with 150 yds regular freestyle which felt really good and smooth.

• 2 X
• Freestyle, 50 yds
• Kickboard, 50 yds
• Catchup, 50 yds
• Side Kick, 50 yds
• Other Side Side Kick, 50 yds
• Tarzan, 50 yds
• Side-to-Side, 50 yds
• Single Arm, 50 yds
• Other Single Arm, 50 yds
• Breathe Both Sides, 50 yds
• Fists, 50 yds
• 1 X
• Kickboard, 25 yds
• Catchup, 25 yds
• Side Kick, 25 yds
• Other Side Side Kick, 25 yds
• Tarzan, 25 yds
• Side-to-Side, 25 yds
• Single Arm, 25 yds
• Other Single Arm, 25 yds
• Breathe Both Sides, 25 yds
• Fists, 25 yds
• Freestyle 150 yds

Last 100 yds freestyle pace was an excellent 2:09.

Day 16, Week 3, Long Core

I started looking around internet for core workouts.  I want to look some more, but for now, I'll go back to the 7 minute workout I'd done awhile back.  There was one I found yesterday that was similar.  I'll do 4 sets on rest days and 1 on swim days for now:

1. 30 sec jumping jacks, rest 10
2. 30 sec wall sit, rest 10
3. 30 sec push-ups, rest 10
4. 30 sec crunches, rest 10
5. 30 sec set-ups, rest 10
6. 30 sec squats, rest 10
7. 30 sec tricep dips, rest 10
8. 30 sec planks, rest 10
9. 30 sec high-knee running, rest 10
10. 30 sec lunges, rest 10
11. 30 sec push-ups and rotations, rest 10
12. 30 sec side-plank
13. 30 sec side-plank other side

Day 15, Week 3, Long Brick

Nearby home much easier than Friday's brick. Only one big hill and, though challenging, I made it okay.  Last ride with no clips, which I get Wednesday with my new shoes and bike fitting.