Thursday Three

I took my truck to Jimmy Mullins at 8:00 a.m. for some minor repairs so I ran home. The shuffle totaled 1.75 miles. Usually I like to get three on Thursday. I'll run back, I thought, when he calls that it's ready. Penny and I were eating lunch when he called. "I'll take you," she offered. So my run total for the day was only 1.75.

After getting my truck, I went to the pool and swam

2,500 48:48
4 X 300 @ 4:35
  1 - 5:02
  2 - 4:59
  3 - 4:56
  4 - 4:53
500 10:08
250 back 6:00
total: 4,450 yards = 4,067 meters.

I have sensed for a long time that 300s are a good training set. I have, however, failed to do them often. Why? Laziness and an unwillingness to suffer. Every time I do a set that I perform infrequently due to the above reasons, the thing I think afterwards is always, "That wasn't so bad." I wasn't. I like them because they are short enough to swim at 200 pace but long enough to develop 500 endurance. I suppose I should try some 350s which is exactly half way between the 200 and the 500.

I moved a few more weights to the hideout. Specifically I hauled the duck walk apparatus and its plates there. Then I went home and lifted. I did my density bench press training. It went like this:

    8 X 38  all sets with Swiss bar
    8 X 88
  5 X 125
  5 X 125
  5 X 125
  5 X 125
  5 X 125
  5 X 125
  5 X 125
  5 X 125 The 5 X 125 was the density block. I did it in 7:30.
  6 X 110 all from here were incline
  8 X 108
10 X 103
  5 X 125

That was pretty intense. I added two pounds in weight and cut the time by 24 seconds. I also did a set of Swim Pulls, a set of face pulls, and some triceps push downs. Of course there was the constant rotator cuff work.

That was a good day. The run was short, but life happens. Thank you, Jesus.