Interval fail

I set off this morning with the idea of doing 4 half miles @ 3:30. I did 1. It actually went pretty well, but then I realized I needed to go home sooner, so I turned around and jogged home. I don't think there's any way I could have done 4.

Sunday swim

The Friday evening swim got pushed back, and then got pushed back again. So it became a Sunday afternoon swim, which was kind of nice after working in the hot shop much of the day.

Main set was 12 x 100, at 1:40 until failure, then at 2:00. I failed on #4, with my arms burning and coming in at 1:41. But with the extra rest I brought the remaining 8 all in around 1:39 to 1:41. It was a good workout and I'll be sore tomorrow.

Body weight

Yikes! I'm back up to 178 lbs. Dropping weight early this year for my marathon target, I had gotten down to 170 lbs. Then I started free-feeding leading up to the race, and I think I raced at about 174. Unfortunately, the free-feeding has continued and perhaps intensified. Time to stop. Target weight is 170.

Yasso 800s (more-or-less), first attempt

Today's running workout was 4 x 1/2 mile, 1/4 mile rest in between. My target was 4:00, and I went 4:01, 3:51, 3:53, 3:49. Then just for fun I did an all-out 1/4 in 1:36.56.

The 1/2s were easier than I expected. I might be able to double this workout next week, and do 8 x 1/2. That would be 4 miles of good tempo running, which would be great.

Tonight I need to get a good swim in. I think I'll try 100s on 1:40 until failure, rest until recovered, then 100s on 2:00 to make up the balance to 12. Throw in some warmup and cooldown and I should be close to a mile.

Training goals

I'm trying to gradually transform myself into some kind of recreational athlete. Although I've done a few triathlons, a two-mile ocean swim, and just finished my first marathon this month, I still don't feel like I'm successful at these things. So I'm setting out a few goals for myself:

1. Pier-to-pier swim, August 1. I started training way too late this year, so I'm not going to set any time goal or anything like that. I'll just try to survive it.

2. 7:00 mile. I'm doing intervals right now for this target. I'm not there yet, but I think this is possible in the next couple of months.

3. Las Vegas marathon, December 5. My current goal time is 4:22, the same as it was in San Diego. In SD I blew out after 18 miles, and came in at 4:54. Las Vegas is flatter and it should be cooler, too. To be honest, 4:22 should be pretty easy.

4. 10k in 50:00. The Runner's World pace calculator says that if I can do a 7:00 mile, I should be able to do a 48:32. The best I've ever run was a 54-something, but that was in marathon training and I should be able to improve on that with my interval training.