Morning 3 mile run.
This hurt. My quads are still sore from the 9 miles on Sunday. I took it easy and just ran to run. I was very slow (probably slower than 11 min miles). This appears to be a pattern on Tuesdays following my long Sunday runs. But luckily Tuesday runs are never far and with time I hope my recovery will be better? Any input Marc, Elaine or stranger?
Swim LCM -
The swim workout was just about as good as the run. YUCK! It started off hard to get motivated as not many swimmers showed up and I was in the pain lane by myself. Add that to Marc reminding me that swimming can be unmotivating, I suck into a depression of not wanting to be there. But I stuck through the set and just kept on swimming because I needed to. 7 months until Gay Games and I don't want to swim slow. Here's the workout:
600 warm up
4 X 100s (50 fists / 50 swim) = 400 meters
4 X 100s (50 catch up / 50 swim) = 400 meters
Main Set
50 fly/150 free
50 back/150 free
50 breast/150 free
100 IM/100 free
repeat = 1600 meters
300 cool down
Total - 3300 meters
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Try to eat right after you finish your long run. Like eat a bar or a shake or small meal within 10 minutes. It will help recovery. Plus stretch stretch stretch and ice and advil works well.
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