sep 30, 2011

AM:
swim:
25 m breast, rest, 25 m free, rest - 500 m total, 10 of each
(just learning how to swim again, felt good, less painful to get in pool in AM than it is for 20-30 min of warming up to run - will run at lunch

Lunch Time...@ CF 480
Sprint 20 sec ish @ 90%
walk back rest 1:40x 5
(rest 5 min)
Sprint 20 sec ish @ 90%
walk back rest 1:40x 4

Notes:
- running in heat at noon not the best, best scenario for noon is track work only for speed
- terrain at CF 480 was poor, in a parking lot, need softer shoes to balance in and out of the minimus to save my feet, just did not feel right today - hips little tight, feels like i'm not ready to open it up yet...maybe need more touches on the 10-20 stuff at 80-90% and the 1-3 min work @ VO2 Max repeats...then tighten up the 400-600's when i get that down path
- to get to that i need - recovery!, run in mid AM after breaky OR bigger warm up with getting up earlier...oh my the choices!
- will try and swim every AM in weekday, its easy and feels good/refreshing
- did not eat enough this AM as well, 1.5 bananas, BUNCH of bacon at 6:45-7 am then nothing till 1 pm-1:30 pm - 6 hours! - yikes