The swim course is set up in an old quarry. They open the gates at 7:00 am and it goes until 8:30 so if you're there right at the start and stay until the end, you can get a lot of swimming done. There were a lot of folks out and I'd say 99.9% of them were triathletes. There are buoys set up that mark a 1030m loop. There are 2 other green buoys a little further out that mark a 1300m loop. You can see the shore at all times, which always makes me feel better, even though I know how to swim. The water had a slightly green-ish tinge to it which is apparently normal for quarries. It was the perfect temperature too. A little chilly when I first got in but once I got going, it was perfect. I swam one loop in just over 18 minutes. I wasn't sure if I was going to do a second loop as my shoulders were feeling tired. I wandered back to shore and then saw G who said he was going to do another lap so I said I'd probably do another partial lap so I followed him out. My partial lap turned out to be another 1000m because I can't really swim straight. I could really feel the fatigue setting in in my shoulders. They are incredibly tight right now and when you don't swim in a wetsuit very often, that extra resistance really makes a difference. I started to feel sloppy as I made my way towards the shore. I swam into shore, stood up, stretched and watched for G. He came in and said he was going to do another lap (!?!?) Crazy man. I opted to go back out and swim along the roped off area on the beach. As soon as I started swimming my shoulders said um, no more please. But me being the hard head that I am, I kept going and swam out to the first buoy and turned around. That gave me another 300m for a total of 2310m in just under 40 minutes. 2 years ago that same distance would have taken me at least 45 minutes. So I was pretty pleased with that.
|Not a bad place to be at 7:00 am on a Saturday morning|
G decided he wasn't going to do a run but I figured I might as well so I laced up the Yellow Birds and hit the pavement. Nothing like doing a run at high noon on a insanely hot and humid day. My legs felt like tree trunks. I figured I'd keep it short, somewhere between 10 and 15 minutes. After about 5 minutes I figured I'd probably only run for about 10 minutes. I wasn't feeling it at all. I was ready to turn around and walk back to the car. But I didn't. Homey don't play that. Once I set out to do something, I usually suck it up and do it no matter how much I may not want to. Instead, I ran a whopping 2.52 km for the win.
Not a bad way to spend a Saturday morning. Needless to say I was pretty tired by the time 4:00 pm rolled around. Add to that a frosty Innis & Gunn Rum Finish beer and it was pretty much nap time. I had a hard time keeping my eyes open while watching The Tour.
All of that activity made for some very heavy legs this morning. Which wasn't necessarily a bad thing as it forced me to run slower than normal. As I mentioned in yesterday's post, I'm trying to keep my heart rate below 145. I had a couple of points during the run where I got a little carried away and I hit the low 150's. I could feel the difference in my breathing and I didn't even have to look at my Garmin to tell me that I was over 145. Even though my legs didn't feel great, I still managed to keep a decent pace. Once again I ran for time instead of distance. The goal was to run for 90 minutes. I covered 17.20 km in 1:31:15 for an average pace of 5:18 km's. The best part? My average heart rate for the run was only 140 bpm.
I'm liking those numbers.
Do you train on the same routes or do you change it up? I have to admit, I'm a creature of habit. I do all my long runs on the same path.