Swim, Bike, Run in Aliso

It’s official. I’ll be in Denver for a few months during the week starting in the next 7-10 days. Not a short commute, but it will be good to be on a project again. I’ll have to figure out how to ensure that good training continues.

This morning I did the 5:45am Soka University swimming workout. It consisted of:
600 yd warm-up (with a strange pattern of back, breast and free)
With fins:
1 x 200 yd last 25 sprint
2 x 150 yds last 50 sprint
3 x 100 yds last 75 sprint
4 x 50 yd sprints
12 x 25 kick (1 easy 2 fast, 4 repeats)
With paddles:
100 yards easy
1 x 25
1 x 50
1 x 75
2 x 100
1 x 75
1 x 50
1 x 25
With fins:
4 x 75 kick
200 cool down
= 3,000 yards

I came home, got kids breakfast, took kids to school, made some work arrangements and then did the Laguna Canyon bike/run. I ride my moutain bike to the Aliso & Wood Canyon Wilderness Park trailhead at the top of Laguna Canyon and then run to the Top of the World Park in Laguna Beach and back. It is a beautiful run with sweeping views of the Saddleback Valley and Pacific Ocean out to Catalina. It is a 4 mile round trip ride and 4 mile round trip run. Top of the World - Catalina ViewAt Top of the World Park. That is Catalina Island on the Horizon.

Here is my half-way commentary:

New Year Workouts

Monday 12/31/2007 (New Year’s Eve)
I honestly forgot the workout- about 3,500 yards at Soka University.


Tuesday 1/1/2008 (New Years Day)
Swam 3/4 mile at Laguna Main Beach with Novaquatics. Fun 55 degree water. The air temps were approaching 70 and the water visbility was 50 feet? It doesn’t get any better than that.

You can see the picts here:
Novaquatics Swim Picts – New Year’s Day Polar Bears

Wednesday 1/2/2008
Swim
I was a little late for practice but got in:
5 x 100m on 1:45
6 x 500m on 8:00
1 x 100 warm down
Total 3600 meters (abt 3950 yards)

Run
We followed the swimming workout with the “Pre-Race” Track Workout (alot of MultiSport OCs are doing OC Marathons this weekend) on the Soka track. It included:
3/4 mile warmup
Exercises: Stretches, lunges, 1/4 mile in drills
4 400m on 2:30 (marathon pace for me 1:45)
Exercises: 10 squats, 10 push-ups, 10 crunches
3 400m on 2:30 (1/2 marathon pace for me 1:40)
Exercises: 10 squats, 10 push-ups, 10 crunches
2 400m on 2:30 (10K pace for me 1:35)
Exercises: 10 squats, 10 push-ups, 10 crunches
1 400m (5K pace for me a failed attempt at 1:30)
400m warm down jog

Total miles (3.75 miles)

Thursday 1/3/2008
I did a Triple Crown, Part II makeup at the Wollett Aquatic Center in Irvine. This consisted of 75 1:20 intervals. (For more info on the triple crown program, click here.) I did 100 yards per interval for 73 of them. I missed the interval on 1 of the 73 and did 75 yards for 2 intervals near the end after some foot cramping. Total official yardage for the Triple Crown: 7425. Total Workout Yardage: 7550.