Days 55 and 56 combined: Swim & Run

By Skip

What can make Monday even more difficult to get through?  Knowing that you have to come back home after work and make up for a workout that you missed!  That is exactly what I had to do today.  It started off with a swim.  Here was my swim workout: 

  • WU: 250 @ low aerobic intensity (1 x 300)
    • 6 x 25 drills, RI=0:10 (4 x 50)
  • MS: 7 x 75 @ VO2max intensity, RI=0:45 (10 x 50)
    • 6 x 25 kick, RI=0:15 (2 x 50)
  • CD: 250 @ low aerobic intensity (1 x 300)

In red is what I actually did since I was in the longer lanes.  Please note that the scheduled workout distance is in yards and what I did was in meters…  The swim felt good and I continue to see improvement.  Easy?  No!  This is, by far, my weakest link. 

Headed home and followed up with a foundation run which consisted of: 

  • WU: Run 10 minutes @ moderate aerobic intensity
  • MS: Run 20 minutes @ moderate aerobic intensity
  • CD: Run 10 minutes @ moderate aerobic intensity

Click for larger view


The run felt pretty good and kept a decent pace. Could have been faster but I am not competing in a 10K right now OR an Olympic distance tri…. this is just for built up endurance.  

The shoes are feeling okay but not great.  I still continue to have problems with blisters and I am getting them in really weird places like on the bottom of the joint of my toes.. ???  What? 

I think my heel blisters are a result of having my shoes on too tight.  I have those “bungee” type, quick tie shoelaces and sometimes I feel myself pulling on them too hard.  By the time I realize it, it is usually too late and the blister has started to form. 

Luckily, the heel blister did not show itself until about 3/4 of the way through this run and I was able to made adjustments and I finished things off.  I seriously think this is due to having full concentration on what I am doing sans music.  Your mind is really focused on what the rest of your body is doing. 

If you liked that post, then try these...

RSR 35 – Revealing my secret weapon for my Escape on June 3rd, 2011

RSR Triathlon Training Video – Episode 10 on February 22nd, 2011

RSR Triathlon Training Video – Episode 9 on February 22nd, 2011

One year later and I have the numbers to prove it! on December 31st, 2010

Demographics of triathletes on November 13th, 2010

Filed in: Running, Sprint Training, Swimming, Triathlon • Monday, July 19th, 2010

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Labor Day Duathlon
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January 4-5, 2013, Miami to Key West, FL
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Orlando, FL, 1/12/13
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Boston Marathon, Boston, MA
4/21/14, Boston, MA
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5/18/14, Green Bay, WI
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TBA, Pontevedra, Spain
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September, 2014
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  • 05/27/2016 - 5.23/MI - 40:59 - 07:50/MI
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Personal Running Records

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  • 27.31/MI Farthest Distance
  • 3:54:50 Longest Run


So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)