Yesterday there was a tough but fair swim session with Swim Smooth and a nice cruisy run. Then this morning it was a return to the Kickr Power Ladders on the bike which I was doing a couple of weeks ago.
The swim yesterday was important because it I made the call to return to the 'fast' lane which I normally swim in. I knew by doing so I was signing up for a painful and possibly frustrating session, but after my swim last week I felt I was ready for the step up. The session ended up being more or less as expected, but I was definitely happy with it. Whilst the session was a tough one I managed to hold onto the rest of the group for most of the session and I got through the entire thing. Getting through an entire Swim Smooth Red Mist session (as the Wednesday session is called) intact is a big milestone in my return to swim fitness.
With swimming the times and distances are continuing to return to normal. A big part of the quicker speed yesterday was that I was swimming with faster swimmers. But the drafting was all of it, I also had a couple of efforts where I had no draft and the speed of those was a definite step up from what I was seeing last week. Things are continuing to improve, which I am very happy about. I would still love to find another 10 seconds/100m, but these things take time. This week has been about being a bit quicker. Next week the focus will be on going a bit further. Which will hopefully lead to things being a bit quicker again.
Besides the swim yesterday I also had a very pleasant run in the afternoon. A nice cruisy 16km. The run got off on the right foot because I finally managed to sort out my heart rate monitor which has been pretty sporadic the last little while. Turns out the fault was in the strap, which is quite rare. Basically it wasn't picking up my heart rate. The transmitter was working, but it had no data to send. All sorted now with a spare strap I had. Finally.
The working heart rate monitor meant that I could keep a good eye on my intensity and make sure my cruisy run really was that. Last year I had a big revelation when I realised that I could run without my heart rate being at 160bpm. I think the change came about because I got fitter and stronger in my running, allowing me to run more easily. Whatever the reason though, it was a marked change. That is what I am seeing again at the moment. I think my fitness is returning to a point where I can go for a nice long run and it doesn't put my body into a massive hole. It is a place I really enjoy being because it makes the running just that little bit more enjoyable.
The final session in the guts of my week was the Power Ladder I mentioned above. I quite like this session, since it is a good solid session that doesn't require a huge mental effort. Typically by Thursday I am starting to feel a bit of fatigue, but whilst the 10 minute rungs at each power level are no joking matter, they start at quite a sustainable level and build from there. The build means it isn't too hard to get yourself on the bike and get going. Once I am going I always find the body warms to the task and really gets into the session. By the end of the session you have done a couple of hours on the Kickr and typically your average power is quite respectable, a morning well spent. All up a good quality session.
At the beginning of this blog I mentioned being tired, but in a good way. I really mean that. These are the times of training that I love. Besides the racing, this is why I do this. It sounds very strange, but there is something pure about the exhaustion that comes from quality training. Knowing that you have a goal and that you are doing the work necessary to creep towards it.
Still such a long way to go, but every one of these sessions feels like it gets me a couple of inches closer.
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