Getting Out There

Swim Day

1 x 150- Warm-up
Ladder
1 x 200- 3:00
1 x 300- 4:30
1 x 400- 6:00
1 x 500- 7:30
1 x 600- 9:00
1 x 500- 7:30
1 x 400- 6:00
1 x 300- 4:30
1 x 200- 3:00
5 x 100- 1:30
1 x 100- Cool down
total-3900 yards

Run Day
time- 30:40
Distance- 3.66mi
pace- 8:38/mi

Yes, that swim ladder was brutally long. The 500/600/500 stretch is a long time to stay focused and present on what is happening but I feel like I did fairly well. As far as the pacing goes, I made every swim going up, and missed every one on the way back down, starting with the second 500. Most were only missed by a few seconds, but I think I might have been off by as much as 45 at one point. That's some major fade. So there might have been a little more lack of focus than I thought. Still, its a long ass set, with not much time between each interval. The set of five 100s at the end seemed like a good cap to such a huge distance. A good way to get the real fast back into the muscles. And it worked. I made all of them. Some by only a few seconds, most with about ten seconds rest. It hurt. It was good.
The run felt strong to me. I know a 8:30/mi pace doesn't really look like it if you look at some of my previous runs, but it was. The goal today was an attempted negative split over thirty minutes. I failed, but only by just over a minute. Should have been closer. I know my run goals have been all over the place in this space, but right now, at this moment, I'm thinking I should focus on a blistering 5k at Ko'Olina. This run training will be at odds with the bike and swim training happening now, which are both endurance-focused. But that might be a good thing. The muscles should work in more than one way. Right?