Week of May 11
by, May 13th, 2009 at 09:04 PM (759 Views)
Been busy getting ready to teach a class this summer, so haven't been blogging every day.
Swam 2,000 yards and did a good bit of work with fins. Not a great practice because my legs felt zonked from running over 12 miles during the weekend.
Swam 3,000 yards and again did a good bit of work with the fins. Felt much better today. Fins are great for catching the flaws in your stroke - from crossing over the mid-line on freestyle, poor body position in free and fly, to a too-wide kick. Really tried to focus on keeping my head down in freestyle and where I was putting my hand in.
Fly seems a little too up and down right now. Don't feel like I am stretching it out enough. I wonder if part of this is inflexibility in lower back. I made a mental note to work on doing back bridges. I think this strengthens the core and stretches out the back. Anyway, I get to go to yoga tomorrow night after having to miss the last two times. I really think I must make the yoga thing a regular thing.
Ran a mile real easy after the swim just to keep the hamstrings loose.
My favorite kind of running - a little bit of speed work at the track. Warmed up with an eight minute mile. Alternated running 400 meters hard and 200 meters easy for 1.5 miles. Kept the 400 meters right under a 7 minute per mile pace. Just jogged the 200s. Did an easy 400 and then alternated running 200 hard with 200 easy. Ran the 200s at 39 -40 seconds and jogged easy on the 200s. Walk/jogged a 400 to cool down.
Running is feeling pretty good right now. As much as I hate to say it, the long runs do help your speed. At least mine. May be something akin to getting the feel of the water. I don't think I'll be doing a 9 mile run every week though. Maybe just every other week and never longer than 9 miles.