Tuesday was a good workout in the pool. I set my goal to swim a mile and sure enough it happened. What made the workout really nice was that I swam the first 800 meters without taking a break. That was very encouraging as I gain more and more endurance in the pool. The last 800 meters didn't go as well due to some goggle malfunctions but I still had a good showing for the last few hundred meters. I think that I was able to keep my form intact so that those last 100-200 meters, I still was gliding through the water.

Wednesday was hot again, but that didn't stop me from burning up the road. I decided that I would run the 3 mile course. 1.5 miles out, take a rest and then 1.5 miles back. It would be short and sweet, I wouldn't be out in the heat for very long which would help me cool off. I have had little success being cooled off before I have to go back to work. A shower only rinses off the current sweat and little more. Here are my split times:

Split Mileage Overall Distance Split Time Split Pace Overall Time Overall Pace
1 1.0 1.0 7:10 7:10 7:10 7:10
2 0.5 1.5 3:55 7:50 11:04 7:23
3 0.5 2.0 4:27 8:54 15:31 7:46
4 1.0 3.0 9:14 9:14 24:46 8:16

You can see that I blazed that first mile. I have a “checkpoint” at one of the corners, that I use to see how I am doing and I was 25 seconds faster at that point, so I knew that I was on target for a fast run. At the 1.0 mile marker, I purposely slowed down because I knew that I would need some energy to get back up the Lake Loudon Hill. I made it to Volunteer Landing feeling great, but I stopped anyway to replenish my water bottle and to regain my breath. The run back was steady but consistent, or at least felt that way. I didn't think that I was going to make it back up the Lake Loudon hill, but digging deep I found the strength to stay on course.

Tomorrow will more than likely be a rest day with swimming on Friday. I think I will try to include a Saturday run of 3-4 miles as well. Thanks to Ray_dea for sending me the August Edition of Runners World that has an article about running 3 times a week. Just so happens that the creators of this program are from my Wife's Alma Mater of Furman University. This plan look pretty promising since it lays out the ground work for me to run on my limited schedule due to kids, work, etc. I am just about finished putting together the training schedule and posting it here. I think I might have a few days where I will be doing “two-a-days” to get in my mileage, but it looks TOTALLY doable.

About planet3rry

I'm a husband, father and runner in the Knoxville area. I love the way that running makes me feel and how it has changed my thinking. I am always looking for the new PR whether in the 5k or the marathon