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November 5, 2005
The Dog That Ran a 6:15 Mile
Roxy and O have been going to the park lately to run on the high school cross country course. They usually walk the 1st mile and then run the 2nd mile. The other day O asked me what I thought they ran the 2nd mile in. I guessed 8:30. Lower. I guessed 8. Lower. I guessed 7:30. Lower. And so it went until he just told me - they ran 6:40 with O just trying to keep up. Today when they went Roxy ran 6:15 for the 2nd mile. O said she was tired for about 5 minutes after that but was back at pulling the leash and tugging for all her might. She's one little dynamo! :)
While they were running, I was swimming. We joined the YMCA this morning and so I hit the pool for my first pool workout. I looked up some swimming workouts on the internet the other day. Not too sure if you're supposed to just swim first and then start the workouts later or what? By doing a workout today was that like me doing 400s on my first day of running after a 5 year lay-off? Probably not is my guess. I'm thinking every time I go to the pool I should be doing a "workout". Again, not too sure, but that's the theory I'm going with now.
Anyway, the workout was written as this:
150 yd easy
100 yd kick (kickboard I assumed?)
50 yd easy
12x25 w/5-10 seconds rest
150 yd easy
I was assuming the 12x25 was supposed to be swimming as hard as I could, which is what I did. And it was definitely hard. I felt like my heart was going to beat right out of my chest! But the whole workout was over pretty quickly - only about 15 or 20 minutes. So I ran in the water for 20 minutes (including 5x1 minute hard with 1 minute rest to make the time go by faster). I think next time I might pick a slightly longer workout. There has to be something more to it because swim team practices are really long - not 15 minutes! :) It was a good first workout though.
A couple things re:swimming
1) I can tell already my skin is just going to peel right off. The combo of chlorine and dry winter weather is not a good one!
2) For a while, I was in a lane by myself and that made me happy. Then a big, splashy guy came and disturbed matters. It's probably good he came though. I doubt that my triathlon will involve me swimming in my own lane in my own pool. Good to get used to racing conditions!
3) I only breathe to one side. I think I knew this before but as I watched the faster looking swimmers, I realized they breathe to both sides. Obviously there is some benefit to that. When I tired breathing to the other side it was a dastardly mistake. Lots of swallowed water.
So that's that! Looking at my schedule for now, I think I'll try and swim twice a week (doing a workout each time along with some water jogging to serve as my "running" for now) and bike 3-4 times/week, take 1-2 days off and lift twice. I signed up for a spinning class on Thursday. That looks rougher than the swimming! Triathlon here I come! :)
Week summary:
Sunday - 30 minute run and core exercises
Monday - off (PT appointment)
Tuesday - weight lifting only
Wednesday - 45 minute run and core exercises (painful feet)
Thursday - 45 minute bike and weight lifting
Friday - 45 minute bike and crunchups/pushups
Saturday - swim workout (15-20 min), 20 minute aquajog and core exercises
Now it's time to watch Penn State! Go Big Blue! :)
Posted by beth at November 5, 2005 2:59 PM
Comments
Where did you pick up the workouts? I get most of mine from Masters Swimming sites (www.swimnem.org, www.usms.org, etc.) and just doing workouts with my brother.
Don't worry about just breathing on one side - both-sides breathing is more important in a pool when you need to check out your competition.
You'll probably build to longer swims - I go about 2000 to 2500 yards per workout, and I'd like to be up to 3000. Yes, you do a workout nearly every time. There's no such thing as "long, slow swimming."
Posted by: pjm at November 5, 2005 4:14 PM
PJM hit on a couple of the points about swimming. There really aren't long slow swims, it would probably tire you out too much to get much benefit from it. Swimmers do a "workout" pretty much every day, just different intensities and with different objectives. One day may be shorter, faster sets; another day might be longer and slower. There could also be days where you focus on strokes and drills. Breathing to both sides is something to get used to, but it isn't a really big deal. Since you're probably going to be doing an open water swim, when it gets closer to race day, you may want to practice "sighting" (picking your head straight up to see if you're on course).
If you do workouts that have a time schedule, the time is for the swim and rest. So if you're doing 50s on the 60, you leave on each 60-so you have the minute to swim and rest. It is a great workout and it will definitely get your heart going.
A good lotion will help your skin through the winter. Take care of your hair as well:-)
Posted by: Blondie at November 5, 2005 5:42 PM
Oh boy, a whole minute to swim and rest. For some of us there will not be much resting involved!
Posted by: Dawn at November 6, 2005 12:25 PM