Preliminary Race Schedule 2015

Black Cat 20 miler March 2015
Boston Marathon April 2015
JCC sprint tri May 2015
B2B bike race/ride June 2015

? Musselman July or Lowell Olympic
? challenge Maine olympic in august
sprint or half September

Wednesday, September 1, 2010

A new kind of brick: Aquajogging

As you guys know, I have been nursing a small bout of plantar fascitis in my left heel, its getting better but it still hurts to run over a specific mileage so coachie and I have added some aquajogging into my schedule to replace the running for right now and its hard, really hard. Aquajogging provides a great balance of training stimulus and reduced impact on your joints, and for many athletes ( like myself) it can be a time saver too.

To make the most of your time and effort, you can combine a swimming session with aquajogging to create a new kind of brick workout.

To make the deep water running effective you should be mindful not to just read water ( that's cheating). Instead, mimic your run gait and flex your ankles, knees and hips as you would while running on land. Your deep-water run gait should look like your running stride on land, complete with arm swing.

I tried to go without the belt the first time and I found that my form sucked and that I was spending more time with my arms out in front of me helping me run/tread water. When i put on the belt it helped me maintain good flotation and then I was able to really properly execute my form in the water. A properly executed deep-water run is a true aerobic workout, so you should be breathing hard ( even sweating). Deep water jogging is not an easy way out of a workout; instead, the session should be a tempo-intensity workout in a warmer, less-jarring environment.

Based on an article from Triathlete magazine, if you know your tempo-run heart rate zone, use it where indicated. Your tempo intensity should be 96% of your average heart rate for a 5k race. Since your not supporting your weight when you run in the pool, it's harder to get your heart rate up that high. As a result, your tempo intensity for deep-water running will be about five to seven beats lower than it is on land.

An example of a swim/aqua-jogging workout from Triathlete magazine, authored by: Abby Ruby, CTs Expert Coach:

Warm-up 300meter swim, 200 meter pull, 100 meter kick
Swim set: 800 meters at race pace
Aqua Jog: 20 minute water run with 2 minute warm-up; 3 x 5:00 @ tempo intensity on 1 minute easy jogging recovery
Swim set #2: 500 meter race pace
Aqua Jog: 15 minute water run with 5 x 2 minutes hard ( max intensity and turnover) on 1 minute easy-jogging recovery
Swim set: #3: 3 x 250 race pace on 15 seconds rest
Aqua jog: 10 minutes tempo intensity
Cool Down: 50 meters

Total: 2700 meters swimming
45 minutes jogging with 35 minutes at tempo intensity and above.

Wearing a heart rate monitor during the aqua jogging would be very helpful so as not to slack off.

The workouts have been going well for me, I miss running a ton and hope that I can still do the pumpkinman sprint next week. I
I also have the Stone Cat marathon in November so things have got to turn around soon. If all else fails I am starting a new sport this fall called cyclocross and will be dipping my hands into the mix. I recently purchased a new cross bike which I can also use as a road bike so I'm pretty psyched. We'll see.


  1. Wanna go to a cyclocross race with me to check it out? I want to start it too... but I am scared. And I don't have the right bike.
    That aquajogging workout looks like a bitch.
    Ages of your kids??? You must have at least one set of twins... they all look the same age! (they would kill me for saying that, I'm sure.)

  2. 8, 7,6 and 4 1/2. I had 4 in 4 years. Yes I would love to go to a cyclocross race with you, I'm hoping to do the Gloucester Cross race in October, I'm sure I'm going to get my ass handed to me but so what, something different and fun.