Monday December 28, 2009:
OK, first a correction. I do not have only 190 days to the ultra; "upon further review", I actually have 201 days before the grand date. That is 10 extra days to train for this race. If those 10 extra days decide whether I finish this extreme test or not, then I'll gladly take those 10 days.
Secondly, for the swim, I preach repeatedly to try to keep the interval times very even for the best results. This morning, it seems like I myself ignored the rule. I guess I was waaaay too eager to knock out some intervals, only to have myself blow up at the end.
The intervals in question were 4x200m swims with 30 seconds rest in between the intervals. Feeling extraordinarily loose today, I started the first one like a bullet. Time was 2:42. As soon as I started the second int I knew I was dead meat. Time for the second was 2:53, a full 11 seconds slower than the first one. Not good at all. The 3rd int was 2:57 and barely hanging on. The 4th leveled off at 2:57.
Folks, this is how NOT to do intervals. Yes, I gutted them out at the end, but I probably got very little in return in the last 2 sets when they are supposed to be the most important.
A better interval for someone to do with similar ability would be times like this: 2:53, 2:53, 2:52, 2:51. I would basically trade off the extra strength on the first int for stamina in the last 2 sets. Because I tax the aerobic glycolysis system instead of the anaerobic energy systems, I would have gotten a lot more out of this than what I did today.
Lesson learned.
The 100m sprint at the end was where the anaerobic system needed to be taxed, and I did well there. Time was 1:12.
Full workout details (2200m total swim):
1x500 warmup
4x200 with 30 sec. rest
6x150 easy paddle work (untimed)
1x100 sprint
Small run is up next.
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