Meanwhile, this past week was my first week of my build-up the mileage phase in running. Monday, Wednesday, Friday, and Saturday were 4 milers, for a total of 16.74 miles this week. I know I shouldn't have, but on Wednesday I experimented with some speed -- basically, I did not check my pace and found that, without too much effort and no residual after-pain in the pelvic region, I did my 4.24 miles at a 7:07 pace. On Friday, I did it again at a 7:46 pace. So that made me totally psyched --- I can still run a decent pace!
On the swimming front, I got in a decent 5 miles of swimming -- 1600 meters on Monday, 2 miles on Sunday, and 2 miles at masters swim on Thursday. Here was our workout: 300 warm up. 4 x 75m (25 kick, 25 pull, 25 stroke); 100 easy; 2 x (200m, 150m, 100m, 50m); 100 easy; 3 x (100 m, 75m, 50m, 25m); 100 easy; 4 x 100m kick; 6 x 50m = 3300. I spoke with the coach and asked if I could move down a lane (from lane 4 to 3). What a difference that made! I actually felt good about my swimming, was keeping up with everyone in the lane, and felt a part of the group. So lane 3 it is for me.
On a side note, on the way to and from Bethany Beach, I took a quick peak at the where I'll be swimming. 1/2 mile out and back from the Kent Island side of the Bay Bridge is a LONG way.
What was I thinking? Next year, though, I'd like to try the whole 4.4 Chesapeake Bay Swim.
On the biking front, I've sort of settled into a groove: 45 minutes on Tuesday morning and 30 minutes on Thursday morning. If I only didn't have to wake up so early. Yikes (5:15 on Tue and 5:30 on Thur). My road bike should be out of the shop this week, so on Sunday I'm hoping to try a brick -- bike then run. Will keep you posted on that.
So, in a nutshell it was an awesome week on a variety of fronts: I got to train with my wife which was the best. I did two 4 milers at a sub-8 pace (one near 7). And I finally found a masters swim lane that is comfortable.
Hope this next week is as good...
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