ÖTILLÖ Training July 17-23

Monday:
The annual MonZ Bday Swim. Long Course.
48 x 200 (47 and one to grow on) as:
Four rounds of
2 x 200 on 3:20
2 x 200 on 3:15
2 x 200 on 3:10
2 x 200 on 3:05
2 x 200 on 3:00
1 x 200 on 2:55
1 x 200 on 3:30
I only did three rounds and the first two easy 200’s on 3:30, I chopped off 100 to regroup a bit. This gave me 7,000 meters in total which is the longest swim this year by far. I ended swimming 4000 of the 7K with 3K done pulling. Felt ok for the most part. Was definitely starting to break down in the last K so I don’t regret opting out of the last round.

Strength session a few hours later:
Hex Dead’s: 1 x 12 @ 135, 1 x 8 @ 185, 1 x 6 @ 225, 3 x 3 @ 245/265/275
Squats: 5 x 5 @ 135/45/55/65/75
RDL’s: 5 x 5 @ 135/55/65/75/85
Reverse Lunges: 3 x 5/5 @ 80/90/100
45 minutes in total.

Tuesday:
Morning run from the Lefthand Trailhead parking lot off Neva Rd. It was already 82 degrees at 7:30 this morning so pretty warm for a BOCO morning. Met up with Chris and we did an out and back on the dirt roads up north for about 30 minutes. At this point, I was planning to do a workout on the single track, but I opted not to do so based on how I was feeling and how warm it was. Instead, we did 4 x 60” quick on the single track with 4:00 float. Felt decent running quickly, but think it was the right call to not have done a full main set of work. Total run 12.7K in 56:32; about 40% on single track.

Easy swim a couple hours later at Spruce Pool (SCY)
3 x 400, 3 x 300 as Swim/kick/pull
2,100 yards in total. Pretty tired from yesterday.

Wednesday:

Early morning run on the Hogsback Trail. This short loop includes a staircase climb and a lot of technical single track. It has just under 900 feet of climbing in the first half then a more gradual elevation loss when the loop is done clockwise. Total run was 6.75K in 45:30; time more relevant than distance for this session.

Went to Denver for the rest of the day so no more training for Wednesday.

Thursday:

Woke up feeling under the weather after what felt like a mild fever throughout the night. Spent the morning doing some work then went back to sleep for a couple hours. Started to feel better by dinner, but no training at all today.

Friday:

Woke up feeling substantially better than yesterday. Still wasn’t sure how training would feel, but felt confident in attempting it.

Started at Scott Carpenter Pool (SCY)
600/6 x 100
500/5 x 100
400/4 x 100
300/3 x 100
200/2 x 100
100/100

Distance sets were easy, some with gear. 100’s were on a mix of 1:25/20 send off and I swam them all in the 1:10/11 range. I didn’t feel great, but still ok.
From there, I started a run with a bail out option. My plan was to run a longer route home of about 11K+. If I felt ok at this point, I would run back to the pool on a shorter route. If felt poorly, then I was going to ride my bike back to the car.
First run is net uphill and was 11.4K in 52:17. When I got home, I switched into carbon shoes and ran back to the pool on a gradual downhill route. Second run was 7K in 28:42. Gave me a little over 18K for the session so was happy overall with the day, particularly when considering how lousy I felt the day before.

Saturday:

Morning session with a planned pattern of run/swim/run/swim/run from Scott Carpenter Pool.

First run up the Boulder Creek path heading west. Total run of 10K in 44:53.
Straight into the pool with the following set (all pulling, SCY):
12 x 50 on :50 fast (first 3 in :30, middle 6 in :29, last 3 in :28)
30” rest
500 on 6:30 (5:55)
400 on 5:10 (4:43)
300 on 3:50 (3:30)
200 on 2:30 (2:19)
100 on 1:10 (1:07)
2,100 yards in total
Then transitioned as quickly as I could to second run, this time heading south from the park. Total run 6.1K in 25:45.
Back into pool for the following set (all pulling):
5 x 100 on 1:30
4 x 100 on 1:25
3 x 100 on 1:20
2 x 100 on 1:15
1 x 100 on 1:10
Swam about 1:08/09 at the start and about 07 on the last few. 1,500 yards in total
Finished with a final short run heading east on the path. Total run 4.05K in 16:33.
Total session was a little over 20K of running and 3600 yards of swimming. The running got faster on each round, though I wasn’t really targeting anything specific. Ran in three different sets of shoes starting with Saucony Kinvaras, then Hokas, then 4K in carbon shoes (Saucony). The swimming didn’t feel very solid today, but still acceptable. Sat in the Boulder Creek for about 15 minutes after the session was complete.

Sunday:

Morning run out east. Did the same loop as last weekend in reverse (counter clockwise) including a slightly longer warm up loop at the beginning. Legs were feeling tired from the last couple days, but got through the session feeling ok. Right lower leg still bothering me, although it wasn’t as evident until the last 10K of the run today. Total run was 23K in 1:37:46. Like last weekend, this gives me over 61K in a three day span. Given the setbacks that happened in the middle of the week, this was a win.

Closed out the week with an easy swim with Chris at Scott Carpenter (SCY)
4 x 400, 4 x 300 mix of swim/kick/pull/drill
2,800 yards in total.