Wednesday, March 18, 2009

Pool and Track Workouts + Mexico Pics


Tuesday I did a swim workout as follows:

  • Warm up: 200 SKIPS (SKIPS are 200 each of Swim [free], Kick, IM [substituting free for fly], Pull and Swim - get it, SKIPS?)
  • 6 x 100 free @ 2:00
  • 6 x 50 kick @ 1:15
  • Cool down: 200 any

This was my first real pool workout and it was hard, but I liked it. This is the first time I've panted and gotten hot in the water in a while. The 100s I finished around 1:40 each time and the kicks in about 1:00. I thought my quads would be sore today but not yet.


Today Jen and I did a track workout hosted by my coach Shawn through Upper Echelon (click here to see their schedule) that was free. I lost my mind a bit today and in trying to organize it, I sent Jen to one track, I started off to another track, while the actual workout was at a 3rd track. I'm glad I realized quickly as I ran from home that I was going to the wrong place because when I returned home to call Jen (I didn't have my phone w/me initially) she told me she was at the other wrong track! She ended up picking me up and driving to the right spot, but we were quite late. Shawn got us started on drills and gave us a workout. There were a couple others there but they were already doing their own thing. I feel bad that we were late, Shawn had to leave to go teach a class so we really didn't get to catch up, BUT it was a fun workout! Here's what we were to do:

  • Warm up - 1 mile
  • 2 x 150 strides (no set time)
  • 2 x 200 @ mile pace
  • 2 x 400 @ 5k pace
  • 2 x 200 @ mile pace
  • Cool dow - 1 mile
Upon conferring with Shawn he said to run at a faster pace than my mile pace (which I was estimating at 7:00 miles) and to do around :40-45 for the 200s and 1:45ish for the 400s. My actuals were this:

  • 2 x 200 @ mile pace: :35 and :39 (HR = 152/174)
  • 2 x 400 @ 5k pace: 1:21 and 1:27 (HR = 172/173)
  • 2 x 200 @ mile pace: :38 and :35 (HR = 163/164)
It was a good workout and fun to run with Jen and go to a new track. It is staying light out later which makes it feel a bit like summer. Weather was perfect today for running on the track - slightly cool, but the end of a nice warm spring day.

I promise to stop with the Peanuts drama.

On to Mexico...

I loved Chichen Itza - the steps were awesome:


Post-swim workout (yes, that is an itsy bitsy teeny weeny yellow you-know-what bikini!)

Post run day one (before celebratory margarita that was followed by sickness)

Post run day two

First night drinks on roof deck

My mom and me - two peas in a pod!


Denise said...

Great pictures!! What I wouldn't do for a vacation right now...

Jen Rife said...

I like the SKIPS warm up - I'll have to try that!

Great pics of Mexico! I'm so jealous! Glad you and your mom had a good vacation together.

Alisa said...

I must try this SKIPS...I love that! So glad you didn't have to deal with the same pool crap I had to deal with yesterday, it sucked!

Nice Mexico pictures, you look so tan...I am sooooo jealous =).

I may have to check out one of these free track workouts...technically my track/speedwork or hill days are tuesdays and my thursdays are tempo days but I could totally do a switcheroo! Though someone would need to help me figure out how to use G on a track...I don't know how to set him up to work for a track workout.

Amy said...

SKIPS- I'll have to try them! Great pics too.

Um, are you going to be on HGTV????

Sarah said...

So cute!! Looks like such a good time!! And is 8:30 AM too early for a coronoa? Because now I want one. dang.

jen said...

Thanks soooo much for taking me along to the track. It was so fun! You are officially my hero. I owe you.

Looooove the pics! You and your mom are so cute. What a fun vacation!

the gazelle said...

great pics - so jealous!!!

Sounds like you've been having a good workout week. I am not ready for SKIPS yet (also, can't do IM, because of how I only know the one stroke), but maybe someday.

I definitely need to do some track workouts - I miss doing those.

RunToFinish said...

hehe the goggle pic is funny. i loved chichinitza it was amazing

Marathon Maritza said...

Great job on the track workouts!

And I LOVE those pictures! Especially the shadows of you and your mom!! Mom love!!!

KK said...

Love the Corona picture and the goggles while laying out.

Nice track workout and never heard of the SKIPS thing before but will have to ry it out. Great workouts!

Russell@Upper Echelon Fitness said...

Here is the link that will take you directly to our class schedule. Or just go to the main site and follow the link.



P.O.M. said...

Great pics. I'm ready for a vaca!