Testing, testing: swim & run

So with the first training block under my belt to work up a bit of fitness, it's now testing time for all three sports to set benchmarks and HR zones. Or as Molly fondly calls it, "lessons in suffering." Oh yes. But fun, too. I'm discovering that I can hold faster paces than I'd thought.

Swim test

First up: the swim test on Wednesday. I've been out of the pool for 6 months with a bum shoulder, but it's amazing what 3 weeks of steady pool work can do. My secretly optimistic goal for 10x100 (with :10 rest) was to stay under 2:00/100, but realistically I figured my pace would drop off and I'd end up more like 2:05. The first two were @ 1:50, and then 3 - 8 I pretty much nailed at 1:55. 9 and 10 dropped pace oh so slightly... the last one I was giving it my all and just barely kissed 1:57 so I have some endurance work to do. But averaging 1:55/100 on my first test made me super happy. I'm not too far off from last year (already) and am now optimistic that I'll be able to get below 1:45 by the end of the season. 

BTW: I'd watched this video a couple weeks ago and am found that these tips on "shrugging and falling" made a noticeable improvement in my swim times. My masters coach said I'm doing a better job now keeping my arms moving and eliminating dead spots.

Run test

Then today I ran my first-ever 5k. I was originally planning do the run test alone but (after attempting to start yesterday with too high a heart rate) I figured it would be great to postpone a day, hydrate like heck, and retry today in race mode. I signed up yesterday afternoon, and ventured forth this morning with slight trepidation after getting this email from coach: "Remember, if it hurts YOU ARE DOING IT RIGHT.  It should hurt like heck.  Do not be afraid of it.  Let it be ugly out there!!!" Umm... I've never done that for longer than 1 - 2 min at a time, but ok... game on! 

It was a very small race, maybe 30 - 40 runners, and held at Crissy Field. I didn't bring my camera so I'll borrow a shot off the internet. Gorgeous place to run, and nice & flat!

Needless to say it was not this sunny at the crack'o dawn. I'm sure the race director dictated a memo to self: "for optimal turn-out, don't choose daylight savings day next year."

Anyway... I had absolutely no idea what pace I could hold for 3 miles. I'd never done this before, and my training runs have been @ 10:00 - 10:30 for the past year or so with minimal speedwork. I figured I'd just go by feel and maybe end up (if I'm really lucky) just under 9:00/mi avg.

I just focused on form, keeping pelvis in alignment, slight forward lean, proper arm swing, fast turnover. Felt hard but doable. Looked down at my Garmin and I was hauling at 7:45. Geez, I can't sustain this. I backed off ever so slightly, kept focus on form... but completed that first mile at 7:46 avg. While it felt sustainable despite the tight chest and slight wheezing, I slowed in mile 2 to 8:05... but whenever I noticed my pace slipping (a few times it dropped to 8:18) I just went back to form: "come on Jen, pick up that turnover, slight lean..." and my pace would automatically pick back up without a lot more effort. Good lesson that form is almost as important in running as it is in swimming. I also learned that pursing my lips helped oxygen intake and wheezing, although I'm sure I looked kinda funny.

Then the psych: I thought I saw the finish line in the distance... orange cones and a time clock. Huh? Oh, we must be finishing at a different place than we started. Ok Jen, it's time to pull out all the stops. GO GO GO!! Picked back up to 7:45 and ran until just before the orange cones, when I saw a small sign with an arrow: "5K this way". Holy sh_tballs, that is all shades of wrong. I had to slow down a bit to regroup, then it was back on until the finish, maybe another .3 miles. Finished up at 24:23, with an 8:01 average pace. SUPER HAPPY. I had no idea I could do that!

So now I have my zones for training and a great benchmark to beat. Bike test is scheduled for next week, so the sufferfest continues. I love tests. Of course given my profession (I do a lot of market research) it makes sense that I'm keen on measuring progress based on data. Can't wait to add power... I decided to hold off until Garmin's Vector comes on the market this summer. If I'm going to splurge on power measurement it might as well be the latest technology. 

Hope everyone's have a great weekend!

Comments

[Molly]

Great job!!!

[Kris]

Hey there! Just saw your comment on my blog, thanks for the suggestion! I have a PT that I love, but will have to look into Psoas....just getting into the city can be a pain. :) Hope you're liking the ELF sufferfest...and yep, we'll have to connect in Hawaii for sure!