Wednesday, April 29, 2009

Swim &Tempo Run - a.k.a "my bitches"

Guess what. I brought a swim workout to the pool - AND ACTUALLY FOLLOWED IT. Total: 1600 meters. Nothing fancy, just some good old fashioned freestyle and a little breaststroke thrown in for good measure. I really wish I could incorporate more drills, but I don't really know any. I did however meet a chick who does an adult swim instruction - focusing on technique. I would love that. I would also kill to learn how to butterfly. She does a class on MW and although I missed the sign-up date, she said she would take me under her wing if I showed up. How sweet. I think I will try to go next week and she whats up. I also did a tempo run. My major overriding goal was to run each tempo mile a little faster. Usually I go out all gung-ho like and shoot my wad on the first mile. I was much smarter this time. I held back a little. Interestingly, the first mile was the closest to the actual time I was supposed to be running. How bad is it if I'm not actually hitting my miles, but running faster? I know there must be some scientific reason for why I should stay at the designated time. The second mile was tough and the third mile I was talking myself up the entire time just to get through it. I feel pretty good about it, but if someone wants to give me some insight into the importance of staying on pace rather than speeding up - I'm all ears. Stats: mile 1: 8:54 (bpm 165) wtf? I knew it was fast, but I didn't know it was that fast plyometrics: about 15 minutes mile 3: 9:18 (bpm 178) mile 4: 9:03 (bpm 184) mile 5: 8:35 (bpm 186) Overall, I am very happy with this run. It was not easy especially after the plyo work. I actually forgot to do the core, which sucks - but whatev.

13 comments:

Amy said...

Awesome job on the swim. Go to swimplan.com and you can get drills there...I use that program sometimes. Anyway, awesome tempo run too!!!!! You were smokin'! I unfortunately don't know the importance of staying on pace, but I know it's important for some reason? Got me as to why though. Maybe so you can sustain it over a long period of time????? No clue.

Oh, and I don't have a trip to Napa planned, I just REALLY want to go sometime. And it's not as unrealistic as somewhere far, far away. I'd be up for a 1/2 for sure!

joyRuN said...

Way to make that swim & tempo your bitches!

I dunno about the whole tempo thing & the importance of staying at pace. If you're able to sustain the faster pace comfortably, maybe you need to recalculate what your tempo pace is supposed to be?

KK said...

Nice tempo run and congrats on the swim, too.

LOL at the "shoot my wad on the first mile."

Sounds cool about the prospective swim class-Funny how you and that girl were at the pool at the same time...coincidence? I think not...

Jamie said...

Great tempo run and yay for following a swim workout! Very cool you met someone to help you out too!

I suck at the tempo run so I have no suggestions...

Missy said...

The longer you can stay at pace, the easier it will feel, the easier it feels, the faster you can go, the faster you can go while it feeling 'easier' is the kicker! It's just getting you 'up' to that point so that point becomes 'normal' and then your baseline changes!...i think.

Yes, swim form, do it, do it, you'll be glad you did.

Chloe said...

That is awesome about the instructor you ran into! You'll learn so much - and you'll swims will totally kick ass. And I agree with amy - swimplan.com is great. They spit out a workout just for you - includes drills and tells you how to do them. Oh yeah - it's free to!

Not sure about the temp runs - but awesome job on your run! That is awesome!

Napa. We have to go. :)

D10 said...

Nice job on both the swim and tempo runs. I agree with Joyrun, maybe you need to recalculate your pace.

the gazelle said...

I haven't tried a tempo not on the treadmill, but will maybe have to do that - I may not be fast, but I am consistent!

I am getting back in the pool next week, but I only know the one stroke, so you're ahead of me there!

ShutUpandRun said...

Hey just stopping by. I love your title. I run for wine everyday. I don't have much to add about the tempo thing. I am still a newer runner.

Chic Runner said...

Nice job on the swim. you are my swimming hero! :) Awesome Tempo run. Those are always the hardest for me! Especially on a tredmill! :)

Denise said...

Great paces!! I'm struggling to keep my pace slower, too. Trying to follow coaches orders. It has to do with teaching your body to use fat as the energy source rather than hitting the anerobic threshold too quickly and using up all your glycogen. Hmm, did that make any sense. I'm not even sure I know what I'm talking about. I'm going to make a great personal trainer!!

X-Country2 said...

Great job! I usually just go to the pool and swim until I'm bored. :o)

Alisa said...

Nice work on the tempo miles! I would love to run one mile at that pace =). We really need to work out a visit...either me coming to Seattle or you coming down here.

P.S. I can help you with fly. I'm actually better at teaching this stroke than I am at actually doing it myself. Have you tried one arm fly drills, those really help me get the rythm and timing down.