While I have been nursing an injured calf, Christine has been busy settling into married life. My leg has given me a real setback with running, but it has not broken my spirit to exercise and have fun outdoors doing other activities. Swimming has become a strong contender as my new favorite activity and my weekly workouts from coach Sami have been going very well. Today I had company since Ryan had the identical workout. And since she had a watch that had a working timer, she helped me tremendously since mine died after two lengths of the pool! One of the things I like best about the workouts are the increase in yardage and the test near the end of each workout to see if my speed has improved. As a highly motivated athlete, I'm alway anxious to see progress and after a longer workout than normal, I did achieve a 5 second improvement in my 100 yard time. There is still no flip turn in my repertoire, but I hope to learn that at some point in the future. I know that will give me a dramatic improvement in my speed! Here is the workout I did today in case anyone wants a great swim workout:
Swimming pool workout
* 100 yard warm up
* 4 X 25 yards easy, Focus on high elbows above the water
* 4 X 50 yds on 1:10 interval
* 8 X 25 yds steady and build so faster within each 25, rest as needed between laps
* 3 X 5 minute swim at any pace, rest interval after each as needed
* 4 X 50 on 1:10 interval with rest as needed
* Swim 100 yards for time
* cool down swim for 100-200 yards
I loved this workout and ended up swimming 1600 total yards. If you are looking for some great tips on swimming, check out this article here. I am now seriously considering a small sprint tri next spring, but only if I replace my 37 pound Schwinn bike. It has five speeds and is very hard to ride quickly. It has been a good source of cross training and when I can keep my workouts at 4:45 per mile pace, I am quite pleased. Note that most triathletes are going between 18-20 mph as a normal speed, so I clearly have some work to do on a new bike. But this one gives me a good challenge and as Tom says, it is almost a point of pride that I ride a 25 plus year old bike!
Yesterday was a busy day with a 30 minute run followed by a day on a friend's boat. The run went great with the aide of some compression sleeves and an easy pace to keep it comfortable. My calf did beautifully and tomorrow will be my next test to see if it is definitely back to normal. In between the cross training I have been playing golf and enjoying the company of many friends in my new neighborhood. Oh and I did a little bit of sewing and made this quilt for the head coach of my running group and his wife. They started and have run the Quintiles race here in Wilmington since 2010 and this seemed like the perfect gift for their little girl!
|Lulu loves my quilts!|
What is your favorite summertime activity? Do you cross train more in the summer?