I am currently swimming only 3x a week, but that's ok as my speed is more or less back and my endurance is a lot higher than it was a couple weeks ago, averaging about 2400y per practice now. I'll be back at master's practice in a week or two, but that will just replace a swim I'm doing now. It'll add some endurance and harder efforts to my usual swim schedule. I really enjoy swimming. I found this out early last year when I started finding my stroke and got faster. They're probably my favorite practices each week. I can let my mind go blank each time I'm in the water... I can't ever recall what I was thinking about after each practice, only running numbers through my head to keep track of recovery and intervals.
I'm cycling 4x a week for now, a spin, 2 harder tempo/threshold workouts and a long ride. I really enjoy the trainer workouts. It's usually 30-35min of hard cycling total, with another 30min of combined warmup/cooldown, with wattages staying within tempo and lighter threshold effort. It's fun on ZeroZeroNine, the name I gave to my TT bike (after Cyborg 009, who has the power to accelerate and move so fast everything around him looks motionless) and to watch TdF stages on the TV while listening to music on my iPod. The workouts mix up cadence and power output to confuse my legs. It's working as my longer outdoor rides have become somewhat easier... more endurance and strength for climbs or tempo efforts.
I was running 3x a week for a total of 25 or so miles, but will increase that to 4 runs per week and around 35mi, including some shorter speed work on Wednesday. I think after the next 2 weeks I will add in hills and tempo to begin building strength and a solid base. My hip is so much better now... I ran 10mi on the towpath, which has been a thorn in my side, literally, it makes my hip flare up. But I ran painfree Sunday and even felt good after standing around for a few hours handing out water with teammate Phil and Laurel at the High Cloud half-marathon. I ran 45min with Jordan today, which was another good test as consecutive running days test my hip, but it felt fine. I no longer focus on my hip when I run, so I can run more relaxed and just focus on good form.
I feel so good running I added in a new race to the schedule, the RRCA Club Challenge 10mi at the end of February, but will do that more as a workout... maybe aim for 58-59min. It's pretty hilly and will be a good workout a month out from Cherry Blossom. I ran there a couple weekends ago with friends from the Falls Road running squad, and have been fortunate to get to know Tom Stott aka Scotty Doesn't Know, who lives a mile away from me. Hopefully we'll get to running and cycling more as we have somewhat similar races on the docket.
Mmm, the joy of running healthy and loving training... this kind of strength-building training is the best. I'll be unemployed tomorrow as HSUS can't afford my position anymore. That's depressing, but the fact that training is going well and I am having so much fun doing it takes my mind off my unemployment gloom. Searching for a job is stressful in these times, but knowing I can fall back on a good swim/ride/run keeps me on the happy end of the spectrum.
Or I can just watch Arnold talk and I'll feel better instantly.