Me too, 4000 yards this AM:
1000s
10x100 various kwf fl/dob/fr/br
10x100@1:45 alt pull/s 1:06~1:11
5x100 alt brk/IM
500 s/k cool


Followed that with a 4.5 mile run at a comfy 8:02 pace.
I have a pretty tough 18k trail race tomorrow. Looking forward to it!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Another swim at lunch.

600 SKPD

6 X 100 @1:40
6 X 75 @ 1:15
6 X 50 @ :50
6 X 25 @ :25

250 ez

At 19,500m so far this month.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Seems the snow runs have done their best on me this week.

2:35:00 on the trainer this morning but didnt have enough juice to go three hours, my legs were flat dead.

10 minutes later I knocked out an easy 4 mile run in 0:30:44,which felt great. Now it's time for a Milk Stout Nitro and a nap.

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--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

That is still a nice trainer ride!

9.5 mi run w/ 12 x 400 @ 9.0 mph (.1 recoveries for the first 10, then 30 sec walk and .1 recovery before #11 and #12)
3000 yd swim


5 x 100 on 1:30
200 fast 2:28
5 x 100 on 1:30
2 x 200 fast 2:27, 2:27
5 x 100 on 1:30
200 fast 2:26
7 x 100 kick #3 and #6

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Trail race today. supposed to be 18k, but was like 10.6 miles. Very hilly, rocky and just plain hard. I did it in 1:51 and some seconds and once again came in second behind the same guy who beat me in the 12 and 15k. Anyway, I pushed it. I took chances dancing over the rocks. I had a couple trips, but no body slams to the ground; I was able to recover. My legs are toast, so I didn't get a swim in. Tomorrow morning, I will, though, in the ocean. Yay!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Nice job. A bad racing racing is better than good day at work.

2/7 - Ran 16.1 miles in 1:57:26, miles 7-13 @ tempo effort, too windy to hold a specific pace but averaged 6:15. Odd weather, 40 degrees and sunny, but a bone chilling wind that magically changed directions half way through so it stayed in my face the entire time. Just sucked the life out of me.

2/8 - AM swim, 3000 yards, Kind of an easy effort day, didn't push it much.
w/u 500 build
m/s 4 x 100 fist drills x 50, ave. 1:29
6 x 200 w/buoy, 100 catch up drill, 100 cruise, ave. 2:54
400 build in 6:18, started super slow, increased to full gas for last 100.
w/d
300 IM
200 KWF

Planned 4 mile recovery run in a couple of hours.
ETA: ran 32:34

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--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Oh, don't get me wrong. It was challenging, but a great race! I'm very happy with my result - I wasn't chicked, LOL! I placed 13th overall (yeah, only 57 racers - same day as a local marathon - a very flat marathon, therefore popular)
Sunday's ocean swim was beautiful. Smooth waters, but a brisk 58 deg, so I was laughed at, again, by my fellow OW swimmers for wearing my wetsuit. 2.2 miles in 46:51 which is further than they all went (and we all came in together) and I had no post-swim shivers!
I followed that up with an afternoon run of 6 fairly hilly (730 feet ascent) miles in 55 minutes as a nice groove pace - not hard, but not slogging it, either.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Nice. I miss swimming/racing in the ocean, but that's about all I miss about socal.

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--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

yesterday 2:15 bike



7 mi run: .6 mi w/u, 5 x 1 mi @ 7:13 pace w/ 1 min recoveries (short walk before the 5th repeat), .8 mi c/d
2000 yd swim


500 w/u
50 kick
4 x 100 on 1:25
50 kick
300 swim
50 kick
2 x 100 IM on 1:45
50 kick
100 swim
50 kick
200 swim odd lengths stroke
50 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Sunday, felt like turd, sick:
90' trainer ride with 25x1' very big gear
30' weights

Monday:
4000scy morning swim, main set 4/3/2/1x200 on 2:50 holding 2:39 with paddles and buoy, 4x50 with band/paddles/buoy in between each round

About to go run now, probably 4-6mi at 6:30-7:00 pace. Depends on how I'm feeling, the swim this morning was not fun with a cold.

---

"Don't you have to go be stupid somewhere else?"..."Not until 4!"

I had an enthusiastic run this morning - Summer has come early! Nearly 80 deg! 5.7 miles on trails at 8:12 pace with the last 3 miles at 7:30 pace. Then I swam, but was pretty fatigued, so only 2500 yards
10x100@1:30 ~1:15
10x100 kwf alternating fr/dob/fl/br
5x100 as fr/br/bk/fr/brk

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

9 mi easy run (82 minutes) and 2200 yd swim. Main set was 5 x 200 on 3:00 best average, held 2:27-2:25.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

No swim day

AM - 65 min on the trainer, main set was 9 x :30 spinups

PM - easy 4 mile run, haven't fully recovered from Sunday's freezefest. My legs are pissed at me.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Sunday:
50x50@50SCM
12 WU
18x (hard ~36-37, easy ~42-43)

Tuesday AM:
50x50@50SCM
18 WU
10x (hard ~38, hard PB ~36, easy PB)

alternating swim with PB makes me able to push a little bit harder without 'side effects'.

8 of 50 down.

AM:
500s
10x100kwf alt br/fr/bk/fl
10x100@1:45 alt pull/fr 1:08~1:04
10x100 alt brk/IM 1:26~1:22
10x50@1:00 as 25 sprint/ 25 ez alt br/fr
5x100 ez kwf alt fr/bk/fl


4500 sc yardages


PM:
5.3 mile run to the beach and back 44:24 744 ft climbing
more 80 degree weather!

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

8.5 mi run w/ 3 x 1 mi @ 6:40 pace
1900 yd swim

nothing special: 500 w/u, 100 kick, 5 x 100 on 1:30, 100 kick, 5 x 100 IM on 1:45, 100 kick, 100 free

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I could go for 80deg weather, it's 28deg here in VA! I don't like being cold.

Tuesday, had a long day and a 7pm diff eq exam, did a 90min trainer ride with 2x20' tempo @ 275w and 280w in the morning and that was all the time I had.

This morning (Wednesday), I got in the pool for a little over an hour:
400ez, 4x100desc 1:21-1:16, 4x100kk/dr with fins
Main Set:
3x(600 aerobic with buoy on 8:45, 4x75 threshold on 1:10)
100cd easy
4000scy

600s were 8:20/24/27, 75s were all :57-58. I did the last round of 75s with buoy and paddles on 1:05 holding :56-57. Overall a solid swim for me!

I keep feeling disappointed about my times in the water, then I remember that over Xmas break I started using a mesh drag suit again, which I consider good for 1.5-2sec/100. Given that, I feel better! Also, drag suits last way longer than normal briefs.

Going to run later and possibly lift weights.

---

"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Unseasonably warm day here in the Rockies, 65 degrees out. Feels great to run in just a tshirt and shorts again.

AM Swim, Intensity did not equate speed today. I swam pretty much the same speed regardless of effort, crap day.
w/u
800 SKPS
m/s
2 x 400 w/buoy (2nd set was 450) 5:50 and 6:36
4 x 200, no speed whatsoever , 1 & 3 went hard for a measly 3:02 & :03. 2&4 went easier with some dolphin kick practice 3:10 and :12
8 x 100, just one speed regardless of effort. ~1:29

PM Run, wasn't sure I'd have any energy but surprised myself and got in 8 miles, w 5 mile repeats w/.25 mile recovery
Mile repeats averaged 5:50, recovery averaging 8 min pace.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Warmup
10x100 (various things) on about 15 secs rest

Main 4x400
1) pull w paddles aerobic /steady
2) 8 X 50 (2 on 55, 2 on 50, 2 on 45, 2 on 40)
3) easy swim w kick mixed in
4) fast
For the fast one I tried to do it by kicking as little as possible for the first 250, then bring the legs in for the last 150. Cranked out a 4:54 (even split) Very happy with that.

Finished up with 12x 25 every 4th fast.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Just wanted to see where that 4:54 puts me.

That's 4 secs faster than a meet I did in May 2014, and only 6 secs slower than a meet in November '14. From a push, at the end of practice, wearing a drag suit, and sharing a lane. Bodes pretty well for nationals, I hope.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

8.5 mi easy, run, 2500 yd swim

5 x 100 on 1:30 w/u
10 x 100 odds fast (1:11, 1:10, 1:10, 1:11, 1:11)
100 kick
2 x 300 swim
200 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

AM - 65 min trainer

PM - 4 mile easy run in 30:20, 60 degrees out again, I could get used to this.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

I always forget. Do you send primarily scm?

Yesterdays swim was a butt kicking.

LCM
wu - 3x (150fr, 100IM, 50k on side), 100 build
ms - 3x (3x200@2:45, 400 IM as (25fast, 50dr, 25fast)) -- r1&3 swim, r2 pull
100 easy, 10x50kwf @:50, 200 cool down
4900LCM

The draft helped big time on this set and we were cruising. The pace caught up to me on the last set though and I touched at 2:45 on the 2nd rep and took an extra :15 before the last rep. Ouch!

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https://twitter.com/mungub

Yeah mostly scm. we do have a weekly lcm practice but that's sunday am. i don't do sunday mornings, that's my day to sleep in. i have a hard time getting enough sleep during the week.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

8 mi run w/ 2.75 mi @ 7:19 pace and 4.16 mi (=30 min) @ 7:13 pace
4100 yd swim

500 w/u
4 x 100 on 1:25
400 swim
3 x [100 kick + 100 fast + 100 easy] 1:13s
100 kick
4 x 200 evens fast 2:26, 2:27
5 x 100 evens kick
400 swim
100 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD