Making up for lost time...

I've almost sort of made up for bailing on last Wednesday - by apparently almost killing myself today. Nila, Noah and I went for a bike ride then Nila and I ran a couple fairly quick miles.

Did I say it was a bike ride? Did I neglect to mention that it's a bit chilly - not cold, but enough to make me wear a couple of layers - and we went FAST?? Nila said in the email she wanted around an 18mph pace. We went out the first 20 min w/an 18.8 avg. I figured that was spelling bad news, as while I was putting in some solid effort, it was still a bit easier than it SHOULD have been to hold that....it did feel like we were riding a bit into or across the wind though, so I didn't think it'd be that much of a problem...then we turned around. A nice brisk wind, so we dropped our pace down quite a bit, but still managed to pump out some solid efforts.
1:40, 26.7mi

The run was uneventful. Nice, fairly easy pace w/both dogs. They behaved themselves mostly, and we got done fairly quick.
:27, 2.6mi

I'm still not warm, but that only makes it a good thing that I have a new hot water heater, eh???

Swim a Swimmy Swim Swim

I swear i swam tonight. I have no idea what I swam tonight, other than it was hard and almost killed me. But I do know I was there.....more to come.

400WU (I was there on time and did the warm up BEFORE practice!!!)
3x100 Kick (retarded set where it was "ok" to swim flags to walls - just ugly)
4x100 Drill Set (Fist, L, R, Swim) - I despise one-arm, switched to catch-up for the last 2
3x set (50 stroke - IM Order, 50 Fr) all on 1:00
50 EZ

Broken Mile:
1x100 on 1:45
2x100 on 1:40
3x100 on 1:35
4x100 on 1:30
3x100 on 1:25
2x100 on 1:20
1x100 on 1:15
50 SPRINT

200 WD
3200 TOTAL or so....hard swimming.

TUesdays RUn...

Nice run today w/JKL during lunch. I'm afraid I pushed her pace just a bit, but we were still fairly comfortable. Weather was gorgeous. Think I should start running during lunchtime more often. Feels good to accomplish something. Might yield some additional consistency as well.

4 mi total
42:15

LONG COURSE METERS!!!

Wherefore art thou, LCM? And golly gee, how I've missed you!!!! We swam at CHS today (urg) and had a blast. I can DEFINITELY feel the long run from yesterday in my shoulders, my legs and my lungs...but I pushed through and still pulled out a decent workout. Totally kicked my own ass.

400 WU
4x100 IM(D,K,Breakout,S)
4x100 on 2:10
100 EZ
4x100 on 2:00
100 EZ
4x100 on 1:50
100 EZ
4x100 on 1:40
100 EZ
4x100 on 1:40 (held interval, was orig. 1:30)
400 CD
3600 M total

Was getting about :10 - :12 rest on 1:40s.

Long, Long Run

Laps are dumb. We shouldn't run loops when we're running that far.

Ran 2 loops from Rhorer to about 106th. Works out to be 8mi loops. Went 15.7 total running, walked up and over the 16 mark.

It was a bit long and grueling. We stayed fairly positive and I didn't really hurt as bad as I thought I would. Finished fairly strong. Fell all to hell after that though...calves just went nuts, left knee went all nuts and both feet just decided to stop playing along. My calves were the biggest problem - they hurt really bad to sit still and hurt even worse to move...was just weird.

Grabbed some coffee and got back to the house. Dropped to the ground and actually kneaded my fingers into my calves. And voila! Pain virtually disappeared, weird!! (Don't get me wrong, still felt like I had run 16 miles, but the pain was gone....)

Managed to have a super-productive day outside of that run, too...got the water heater installed, had a rockin' sushi dinner with the Schnelzers (becuase they're an AWESOME family) and chilled at the house. Was a great day. I bet it'll feel even better to sleep...