Tag: Swim

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Ironman Lake Placid

Whatever happened to easy Friday?

I was looking forward to a nice swim at the pond and a slow jog afterward. What I got was Jan kicking my ass across the pond for two crossings. One of these days I will remember to wear my watch, I’m pretty sure we are making a one way crossing in 15 minutes. I had hoped that Mike was going to jog with me after the swim this morning but he had already run yesterday so I went off on my own and decided to push hard since I had already pushed hard in the swim, might as well finish off the workout the same way. The run was hard, but I was glad I did it afterward. Managed to do negative splits for the 5 miles starting out under 8 min/mile and finishing under 7 min/mile.

http://connect.garmin.com/activity/89802351

Weight: 165

Categories
Ironman Lake Placid

Pond is heating up

Water temp at the pond was 75 degrees this morning. Double crossing with no wetsuit today. A little slower without the wetsuit but definitely a better workout. Did a 5 mile run afterward with Mike. Good to loosen up the legs. Overall felt pretty good after the long ride yesterday, I had expected to be a little sore today, but feel fine.

Weight: 163

Categories
Ironman Lake Placid

Back in the pond!

Finally back in the pond, and I hope for the rest of the summer. So nice not have to turn every 25 yards. I wore my wetsuit this morning but it really wasn’t needed. Water temp at the beach was 70 degrees, although there were some reports of colder water by the dam, but who swims at the dam any way? 🙂 Hit the water at 4:45am and did a double, about 4400 yards or 2.5 miles. I swam with Jan on the first crossing and she really pushed me, I thought I was going to take it easy, no such luck. After the swim I ran with Mike back to his house and back for a little over 4.5 miles.

It was a good start to the open water swim season, looking forward to going back on Monday and doing it again 🙂

Weight: 163.4

Categories
Ironman Lake Placid

Rain, short slow run and swim

Rain again this morning, fortunately it held off until I got my very short run in. Woke up late this morning and didn’t get to the gym until 5:20. I was hoping to do a slow 5 mile run, but had to turn it into a slow 5K run so I could be back when the pool opened. I wanted to loosen up my legs a little bit after the long ride yesterday, but didn’t want to go too far or too fast either. Ended up running for a little over 25 minutes. My legs felt heavy and tired, but not sore. Jumped in the pool at 6 and started swimming and felt like I wasn’t going to make it very far. Must have slept funny last night because each pull through the water on the left side hurt. Felt like a pulled muscle in my upper back. I was thinking it was going to be a slow swim, but it actually started to feel about about halfway through the second 500. By the end it didn’t bother me at all, but I can still feel it a little bit now. Good thing I have a massage coming up Wednesday.

http://connect.garmin.com/activity/87504098

Swim workout:
500 warmup
500 pull
500 warmup
500 pull
500 warmup
500 pull
Total: 3000 yards

Weight: 164.5

Categories
Ironman Lake Placid

Friday Swim (oh, was still raining too)

Did an easy swim workout today, just steady swimming for about 55 minutes.

500 warmup
500 pull
1000 free
500 pull
500 free
500 pull
Total: 3500

Weight: 164

Categories
Ironman Lake Placid

Speed? run and swim

Went for my run this morning and thought I might try to pick up the pace since I was on my own today. Felt pretty good after the 1st mile 8:06, then hit the wind heading out to the DHS track, managed a 7:33 into the wind. Mile 3 around the track was ok, other than the rain that started coming down, held 7:02 for that one. Mile 4 heading back to town had some wind at my back for a 6:57 and finally a 6:49 mile back to the Y. 36:29 for 5 miles, I’ll see if I can better than on next Monday. Will post the Garmin results later.

http://connect.garmin.com/activity/86141950

The Swim was just a long 3000 yard swim, held a 1:40 100 pace.
500 warmup
500 pull
1000 free
500 pull
500 free

Weight: 163.5

Categories
Ironman Lake Placid

Swim and a long ride today

Started out the morning at the Andover pool. Mike K. showed up and proceeded to kick my butt up and down the pool. Would think I never learned how to swim the way he just pulls away from me.

Swim workout:
500 swim
500 pull
100 swim
300 pull
—- main set twice —
375 3×125 – free
225 3×75 – free
150 6×50 – free build
Total: 3500 yards

This afternoon I went out before I had to go pick up Mackenzie from school for my long ride of the week. I knew I wasn’t going to be able to make 4 hours but I figured 3 would be good. I head out to Gloucester, used to do this ride quite a bit and like riding in Gloucester. I wish I had more time to ride up into Rockport as well. So, made it down to Gloucester harbor averaging 18.3 for the first 24 miles, was pretty happy with that. When I started out I figured I would average around that for the whole ride. Started heading back and was feeling pretty good. Looked down and noticed I was at 19mph at the 40 mile point. So I picked it up a little more and did the last 15 miles and ended up at 19.2 for the ride. Felt very good through out the ride.

http://connect.garmin.com/activity/85362877

Nutrition: Today I tried out Ironman Perform, since that is what they are using at the Ironman. I like the taste of it, not too sweet. I think I will try it again.
3 bottles of Ironman Perform
1 Honey Stinger bar (First time having one on a ride, thought it was pretty good)
2 Powerbar Gels
2 – Salt Tabs by Saltstick

Weight: 165

Categories
Ironman Lake Placid

Switching Days

I did a swim workout this morning instead of the usual bike ride. For two reasons really. The first was because my legs needed a break after the hard bike workout on Tuesday followed by the long run on Wednesday. I figured I would let them recover for a day and swim. The second reason is that I want to get a long ride in this week and the weekend is looking to busy to get it in. So, it looks like tomorrow afternoon could be the long ride for the week. Not sure yet how far it will be.

The swim workout today was 3100 yards, pretty much doing what I did on Monday. Alternating free and pull 500 yard sets. Then a 100 too cool down. Felt pretty comfortable and was able to do the 3000 yards in 45 minutes.

Weight: 164

Categories
Ironman Lake Placid

Run and swim

Had been hoping to start going to the pond in the mornings by now, but I’m having trouble getting others to show up. Still pretty cold really anyway so it is probably better that I just go run at the gym and swim after the run. The problem with running after swimming at the pond now is that my feet are usually numb. When they are numb like that I feel like it changes my stride until I can get myself warmed up.

Anyway, I did a 5 mile run with Julie and then we swam for about 50 minutes.

http://connect.garmin.com/activity/84511963

Swim workout:
3000 yards – alternate 500 free with 500 pull

Weight: 162.75

Categories
Ironman Lake Placid

First Stiles Swim

Finally made it back into the pond. Not sure what the water temp was, yesterday there was a reading of 61 degrees. If I had to guess it was probably 60 because it was cold over night. What was strange though was how warm it got out near Rohr’s dock and actually the rest of the way. Wasn’t really sure if it was that I just got used to the cold or it actually got warmer. Turns out that it actually did get warmer, because when I came back just as I passed that same spot coming in toward the beach it got very cold again. The full crossing probably took around 40 minutes and felt kind of slow to me. Last year I seem to remember being able to cross in 35 minutes. Of course that wasn’t in the cold water when you spend the first 400 yards gasping and just trying to get your face back in the water!
First Swim at Stiles
First Swim at Stiles