Well, I ended up taking both Tues and Wed as rest days. I don’t necessarily feel too bad about it; the thing in my neck is still bad. I’m going to physical therapy next Tuesday and I don’t plan to do any weights until the physical therapist tells me what is and isn’t a good idea.
Thursday I ran about 4 miles. I did a warmup, and then 3mi worth of 0.5mi hard / 0.25mi easy intervals, then cool down. Doing the intervals I made a point of focusing on effort rather than speed – the route I run for a 4mi run is hilly out and downhill back, so I focused on perceived exertion level and heart rate instead. Especially for the rest intervals – something I have trouble with; I focused on jogging not walking but going easy enough that my heart rate actually came down. It was one of those runs I didn’t expect to feel as good as it did; it was hard while I was going but I felt great afterwards.
Friday (today) I went back to the pool, and swam for 40 minutes. I got myself a cheap waterproof watch, so I was able to structure a workout a little better this time:
- 5x100s free on 2:00 easy as warmup (10:00)
- repeated twice, 20:00 total:
– 5×50 free on 1:00, hard (5:00)
– 25 breast, 25 back/kick drills, easy, 200 yards straight (5:00)
- 25 breast, 25 back/kick, 25 free, easy, for 500 yards in 10:00
1900 yards total. Longer than Monday’s swim. Like I said, I’ve noticed that what I have trouble with is my breath, not my endurance – if I stop to catch my breath in between each 50 I can keep going and going, and when I’m doing easy back/breast/free I can keep going and going for 10 min with no stopping. I am pleased with all of this. Also pleased because my body has that overall tired feeling from a good workout, without any pain. No sharp stabs or deep aches. I just feel like I had some really good exercise. is this what working out is like for other people?
Nothing now until the Warrior Dash on Sunday — I hope to update with some photos!!