Intervals - Day 3

Yesterday was a rest day. I like starting the week with a rest day. I did make my Monday morning swim and felt decent for a change. For GS and Nemo:

300 warm up
3 x (50 on 1:10/100 on 2:10/200 on 4:00/100 on 2:10)
4 x 50 pull
6 x 50 kick with fins and pull buoy…focus on flutter
150 cool down

It was back to the treadmill in the dark for another interval workout early this morning. I’m starting to dread these less but it is still my least favorite workout of the week. This morning was especially challenging because my good friend and training partner MD got some bad news from the doctor. He’s had some nagging hip pain and had an MRI this week to check things out. The doctor thinks he has a stress fracture and possibly a cyst on each hip. Obviously MD needs to find a new doctor, but until then, he’s going to take a few days off from running.

This is very sad news because the guy is usually an absolute machine when it comes to working hard and never misses a workout. I can honestly say I’d probably have missed about 30% more workouts in the last 5 years if I didn’t have him on my ass. Anyone that knows him will gather that “no running” really means more biking and swimming. We can’t wait to hear him tell us all about his 100x100 on 2:00 swim workout. Even thinking about it is boring. Godspeed and get well soon.

Here was the interval workout:
3 x (800m-600m-400m-200m)
6:00 min/mile pace for tempo
1-minute recovery between interval at 10:00 min/mile pace
3-minute recovery between sets at 10:00 min/mile pace

I’m considering another short run at Highbanks this afternoon just to get outside since the remainder of the week is going to be brutally cold. If I don’t get that done, I’ll more than likely hit the evening spin class at Lifetime.

Just to update you all at on my pursuit of my new Ridley Noah, I got the following response from an email to info@ridley-bikes.com.

Dear,
Once you customized your bike, you can order it at your local Ridley dealer.

Best regards,
Jan Geudens
Ridley Bikes

So that is all I need to do…now to find a Ridley Dealer. As you guessed, there are none in Ohio or anywhere near here.

Stats
8 miles (interval)
163 lbs