Friday, September 21, 2007

Easy Friday and Busy Me-Day

Friday 5.25 miles/46:16/8:49 average pace

Easy run this morning before work. I felt really good and kept the pace easy 9:00-9:15 for the first 4 miles, then ran mile five in 8:14 and sprinted the last .25 to my house in 1:44 (6:56 pace).

I listened to an old Final Sprint podcast which had an interview with Grete Waitz who I was lucky to meet at the Boston Marathon expo earlier this year. She is an amazing athlete and pioneer of women's distance running, and I had no idea she is also fighting cancer. I can't find any updates, but I wish her the best.

Yesterday I had the day off from work and was able to do a bit of relaxing, a little housework, and a LOT of cross training!

First, I did a core workout from the new Cooking Light magazine.

Then, I went to the pool and did my first ever real drill workout. I finished with 1500 m total in 31:21. Here's what I did:

250 freestyle (4:59)
5 x 50 sprints in 51, 50, 49, 50, 49 with rests between every lap
250 freestyle (5:16) with one lap catch-up drill and one lap finger-drag drill
250 alternating breast stroke and backstroke (WOW that was hard)
500 freestyle easy (11:11)

Then I sat in the hot tub forever and stretched really good. I'm a little sore today! I think it was the backstroke, that kicked my ass.

Finally, last night after Zach got home from work we did a short easy bike ride: 6.25 miles in 28:04 (13.4 MPH).

happy friday!


Milotis said...

Great swim! I think drills are a good way to break up your swim and make it more enjoyable.

Chad in the Arizona Desert said...

It's so cool when you can have a whole day to just train in whatever timeframe you want and not be pressured to be somewhere else. I hope you enjoyed it.

Nice run...just keep those pictures in the snow to yourself...buurrrrr!

Marathon Maritza said...

Holy moly! That's a lot of working out!! GO YOU!

I, on the other hand, fell asleep on the couch on my 'me-day' and proceeded to try to not barf all day.

I hate food poisoning. :(

See you maƱana!

Phil said...

Most of us just veg on days off. Inspirational

Curro Ergo Sum said...

Great effort! A nice, long soak in the hot tub sounds great after a day like that. I cannot wait until I live in a place where I can get a hot tub.

Ryan said...

Checking back in. So "Cooking Light" magazine... the new source of core workouts? I need to get a subscription.

I'm amazed that you can swim, bike and run basically all in the same day. Quite inspirational.

TJ said...

i am not a fan of swim drills....which is probably why i'm not a great swimmer.
i'd much rather get in a do continuous freestyle for the entire session.

good work!

Fran said...

I usually can understand what you're saying but I guess I have to brush up on my swimming lingo now. Finger-drag drill? Nice job BTW.

Bob Gentile said...

hmmm is Jens word verification thingy still on

Bob Gentile said...

yupper (sigh))))