Today's Dual Training Session 2/7/24

Feb 7

The day began with a 40-minute run, scheduled between the early hours of 11:14 and 12:30. The goal was to maintain a pace that fluctuated between 11:14 to 12:30 minutes per mile, targeting the aerobic thresholds within Zone 2 to Zone 3. This pace was deliberately chosen to enhance my aerobic capacity without overstepping into an anaerobic zone, which could potentially lead to undue fatigue or injury.

Running in these zones encourages the body to utilize fat as its primary energy source, improving endurance and efficiency. The discipline required to stay within these zones, despite the temptation to speed up, is a mental challenge in itself. It's a practice in patience and understanding the long-term benefits of building a strong aerobic base.

The Aquatic Challenge: Precision and Endurance

Following the run, the focus shifted to the pool for a swimming session that was as much about precision as it was about endurance. The session was structured into several segments, each with specific goals and intensities:

Warm-Up and Drills

The swim began with a warm-up of freestyle strokes (FS), covering 100 meters at a pace of 40 to 43 seconds per 100 meters, within Zone 2 to Zone 3. This was followed by drills aimed at refining technique, again at a pace of 40 to 43 seconds per 100 meters in the same zones. A brief rest period of 5 seconds between sets helped to maintain focus and prepare for the more intense segments to come.

Pull Sets

The pull sets introduced a slight increase in intensity, starting with 50 meters at a pace of 40 to 43 seconds per 100 meters in Zones 2 to 3, and then escalating to 50 meters at 36 to 38 seconds per 100 meters, reaching into Zone 4 to Zone 5a. These sets were designed to build upper body strength and improve water feel, with short rests in between to allow for quick recovery.

Main Sets

The main set of the swim was a series of freestyle sprints, increasing in intensity and decreasing in distance:

200 meters at 38 to 39 seconds per 100 meters in Zone 4, repeated five times with 10-second rests, focused on sustaining a high-intensity effort over a moderate distance.
100 meters at 36 to 38 seconds per 100 meters in Zones 4 to 5a, repeated eight times with 10-second rests, pushing the limits of speed endurance.
50 meters at 34 to 36 seconds per 100 meters in Zone 5b, repeated twice with 15-second rests, aimed at maximum effort sprints to build explosive power and speed.

Warm Down

The session concluded with a warm-down segment, returning to a pace of 40 to 43 seconds per 100 meters for 50 meters in Zone 2 to Zone 3, followed by a choice stroke for another 100 meters at the same pace. This period allowed my muscles to relax and recover, minimizing post-exercise soreness and facilitating a faster recovery.

Reflecting on Today's Training

Today's dual-session training was a testament to the importance of balanced and strategic exercise planning. By meticulously adjusting the intensity and duration of each segment, I could target specific energy systems and muscle groups, enhancing both my aerobic and anaerobic capacities. The discipline to adhere to the prescribed zones, despite the varying demands of running and swimming, has been crucial in my overall development as an athlete.

Dr Marshall Bahr

Welcome to my website! My name is Marshall Bahr, and I am a passionate individual with a diverse range of interests. I am currently in medicine as both a physician and an administrator.

Family is a major priority for me, and I believe that the love and support of loved ones is essential for a happy and fulfilled life. In my free time, I enjoy staying active and maintain a healthy lifestyle through fitness, whether it’s through weightlifting, adventure racing, or triathlons. I also have a keen interest in food and enjoy experimenting with new recipes and cuisines.

Travel is another passion of mine, and I believe that exploring new places and cultures is one of the best ways to broaden our horizons and gain a new perspective on the world.

I believe that we all have the ability to inspire others and make a positive impact on the world, and I hope to do just that though my website. Here, you’ll find information on my journey in the military, medicine, my family, my fitness, my food adventures, and my travels. I’ll also share my thoughts and experiences, and offer tips and advice to help you live your best life. Thank you for visiting, and I look forward to connecting with you!