THOU SHALT BE A COMEBACK

am.pool running!  one hour: 5 minute warm-up, 25 x (90 seconds hard, 30 seconds easy) with 90 second breaks between sets of 10.  I actually experienced a decent amount of aerobic distress--very satisfying! I had time for a 3 minute cooldown.  Hopefully I get to do some swimming later this afternoon.  I find it entertaining to cook up ridiculous interval workouts that I could never, never get away with in normal running.

afternoon:  1750 yards(1 mile) crawlstroke in 43 minutes. I kept having to stop and empty water out of my goggles, I cannot get those things figured out.  Swimming still sucks.

am.  aquajogged in the rec pool because there were a lot of serious looking people swimming gracefully like fish in the lap pool.  Couldn't see the clock real well in this pool so did a 5 minute warm-up, then intervals of 4 lengths across the deep end hard with one length recovery--did these for 70 minutes then did two maxed out "sprints" of one length then a few minutes to cool down for a total of 80 minutes.  Corework later.  It's funny how even when sprinting I move slowly, slowly forward in the water--but at least I am going somewhere!  I don't think I would like pool-running while tethered in place as some folks do it.

Pool run.  5 minute warm-up.  10 x (45 seconds intensely hard, 15 seconds easy), 10 minutes steady, repeat the sprints, 10 minutes steady, repeat the sprints one more time, 5 minute cool down to one hour.  This was actually pretty tough.  Swam 1000 yards in 22 minutes afterward.  The swimming is getting easier...slowly.  Once again, a ridiculous interval workout that would destroy me on a track but is doable in the water.  My arms are sore,sore, sore.

I needed a little bit of a light day.  2000 yards.  First 100 yards with just the kickboard working my legs.  One mile(1750 yards) in about 41 minutes..improvement.  Next up 3 50 yard sprints in 49 seconds to make 2000.  Sat in the hot tub for a while afterward and this dude struck up a  friendly conversation, I think he was trying to show off for me as he talked about going to state in swimming freshman year in high school, which evidently was not too long ago.   He's probably friends with one of our kids lol.  Still, I like his opening line.."So, how many laps did ya swim?"  On another note, I am considering triathlons as a way to transition back into running without coming back too quickly, and to keep me motivated and crosstraining.  There is sprint triathlon in May--500 yard swim, 6 mile bike, and 2 mile run.  Maybe?

Long run, aquajog style.  Thank goodness the waterproof MPS case and headphones on loan from Bonnie arrived today!  Thank-you Bonnie and Lily!  I don't know if I would have survived today's workout without the extra diversion.  5 minute warm up, intervals of 5 minutes hard, 1 minute easy until I reached the 90 minute mark, then ratcheted up intensity for 3 laps very hard with one lap recovery until the 1:55 mark, 5 mile cooldown.  Collapse into hot tub for a few minutes then hurry home.

Tired from yesterday.  Aquajog.  5 minute warm up, interval ladder 1-2-3-4-5-4-3-2-1 minutes with one minute easy recoveries, 2 minute recovery after ladder, then 10 x (45 seconds sprint, 15 seconds easy) then 5 minute cool down for a total of 55 minutes.  Instead of swimming laps afterward I chatted with some people I knew and then sat in the hot tub.  I will do abripper x, pushups, and leg lift stuff later and hopefully get about a 30 minute workout then.