Back in the saddle

Back in the saddle

After a day off following the races in North Carolina, I’ve strung together as good a 4-day stretch of training as I’ve had in several months. My volume is up a bit (I’m on pace for ~29,000 yards this week), but especially the intensity.

Monday I pounded out 4,000 SCY (including 1,700 of kicking) right after lifting (session A). Tuesday I combined SCY & LCM for 3,740 yards, again right after lifting (session B). This workout included the following race-pace set (LCM):

  • 4x {200 fast, 100 easy} @ 6:00
    • 2:28, 2:27, 2:27, 2:15 (pull)

Those times don’t appear all that great, but given that I lifted right before, I was pleased. Wednesday I reached 5,000 SCY despite soreness from 2 back-to-back lifting sessions. Main set:

  • 4x {500 @ 10K pace, 10 sec rest, 200 build to fast, 50 easy} @ 10:00
    • I held around 5:55 for the 500s and 2:16 for the 200s.

This morning I managed 3,500 LCM in just over 50 minutes, with just one set:

  • 5×700
    • #1 warm-up @ 11:00
    • #2-4 moderate descend to 10K pace @ 10:00
      • 9:32, 9:27, 9:25 (pace of 1:21.7, 1:21.0, 1:20.7)
    • #5 warm-down

Tomorrow and Saturday I’ll dial it down slightly – a necessary recovery from the past 4 days, but also to hit Sunday’s race (USMS 1.5-mile O.W.

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Race Report: USMS 1-mile Champs (Huntersville, NC)

Race Report: USMS 1-mile Champs (Huntersville, NC)

RESULTS:

Huntersville, NC, site of the USMS 1-mile Open Water Championship, is a 415-mile drive from Columbus – through the rolling, verdant hills of West Virginia, western Virginia, and into the Lake Norman area north of Charlotte. We broke up the drive in both directions with restorative lunches in Charleston, WV. Bluegrass Kitchen going south, and Tricky Fish going north (both highly recommended).



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