Swim Drills - 500 yds - approx. 20 min
Yesterday for my lunch, I decided to instead of swimming lap after lap (probably in wrong form - still), to do drills that I was taught at my last lesson. So, I did 100 yd drills, and the POOL TEMP is fixed!! :-)
100yds - Warmup
100yds - Kicking drill on back.
100yds - Used pulley to help with floating, so I could watch my arm form.
100yds - Kicking with kickboard on stomach. I was trying to keep my hips at water level while kicking in correct form.
100yds - I tried to do 4 strokes at a time, before coming up for air. I just struggled a little today with this. I did better during lessons on Thursday.
Today, I had a lunch date with my husband...
At the track! LOL. We both went there to work on speed. I did speed work all during my Half training up until feb, then didn't do it until a couple weeks ago. So, this was my 3rd week back at going once a week. David and I have never been on the track together working on speed. Even though we weren't running together, it was good to have my support system out there with me.
So, I plug in my last 5K (back in Jan - time 27:38) to McMillan and get a 400m time estimate range of 1:59 - 2:04, 800 time 4:02 - 4:13. On this calculation, I get a Half at 2:07:44, however, I did my half in 2:19:19. So, this goes to show I need to work on endurance more. I know that I'm weaker on endurance than speed, and just need to improve. I then plugged my Half in and got: 400 (2:09-2:15), 800 (4:24-4:36). But that time is more than what I'm doing the track work in. So, I'm going with the 5K calculations.
Warmup 800m (9:23/mi)
400m - 1:45 (7:03/mi)
400m - 1:47 (7:17/mi)
800m - 3:50 (7:40/mi)
800m - 3:57 (7:53/mi)
Cooldown 800m (10:02/mi)
From looking at the recommended times above, I'm well below both the 400 and 800. Last week's 400 best was 1:54. Today my 400 was faster. I went out too quick on both of them, so much so, that I think it hurt my 800's. The faster 400's could be due to my new sports bra :-), or that my hubby was out there, and I was pushing more than usual. Whatever the case, I plan on holding onto that 400 time for quite a while, well - until it gets faster!! :-) Unfortunately, that 2nd 800 suffered because of the 400's. I usually know how to hold the right pace for an 800. I went out too fast on them, and suffered. Oh well, run and learn. Next week, I think we have another date on the track. I'm looking forward to see how David's time improves because of speed work.
I'm spent... no energy to sit here and type and I have an important pilot test plan in my lab at 3:00...I better get ready for it. ughhh....
Beat the Heat 5K Race Report
3 years ago