Post 10K
- Jul 3
- 10 min read
Updated: 1 day ago
Week 3: Jul 28 – Aug 2 — Final Aerobic Re-entry Week
Goal: Absorb the SB block, re-establish rhythm back in La Jolla, build toward Volume Build phase starting Aug 3. Target: 12,000–14,000m with structured quality.
Day | Session | Target | Notes |
Sat Jul 26 | Full rest | — | Back from SB, travel recovery |
Sun Jul 27 | Full rest / walk | — | Two full days off after 14K block |
Mon Jul 28 | OW La Jolla — 5,000m | Z2 aerobic | Children's Pool north to Kellogg. First back in La Jolla water. Easy reintegration — no pace pressure |
Tue Jul 29 | Dryland + yoga | — | Strength + yin stretch |
Wed Jul 30 | Pool — 3,000m | Z2 | Active pace only. Focus: stroke rate consistency at 38–40 spm |
Thu Jul 31 | OW La Jolla — 5,500m | Z2 aerobic | Children's Pool north past Kellogg toward Scripps Pier. First FORM Swim Straight validation drill in a week |
Fri Aug 1 | Rest / light walk | — | Recovery before the long weekend push |
Sat Aug 2 | OW La Jolla — 6,000–7,000m | Z2 long | Children's Pool north full route to Scripps/SIO. This is the Week 3 long session — mirrors the SB structure but back home |
Week 3 projected total: ~13,500–15,000m
Week 4: Aug 3–9 — Volume Build Phase Begins
This is where the plan shifts. The SB block proved you can hold 2:33/100m at avg 98 bpm for 8K — that's the aerobic ceiling you now build on top of.
Day | Session | Target |
Mon Aug 4 | OW 6,000m | Z2 with 1,000m Z3 segment (build) |
Wed Aug 6 | Pool 3,500m | Threshold intervals — first structured speed work since 10K |
Fri Aug 8 | OW 7,000–8,000m | Z2 long — Children's Pool north to SIO/Dike Rock |
Sat Aug 9 | OW 4,000m | Active recovery pace |
Week 4 target: 20,000–22,000m
The Build Logic Toward Aug 30
Week | Dates | Focus | Target Volume |
W3 | Jul 28 – Aug 2 | SB absorption, LJ re-entry | 13–15K |
W4 | Aug 3–9 | Volume Build begins, first Z3 work | 20–22K |
W5 | Aug 10–16 | Peak volume week | 22–25K |
W6 | Aug 17–23 | Performance Block — sharpening | 18–20K |
W7 | Aug 24–29 | Final taper — 40% volume cut | 8–10K |
Aug 30 | 12K attempt | Children's Pool out-and-back | 12,000m |
Key flags for next week
Check FM-080 before every La Jolla OW session — it was Yellow/Advisory when you left. Re-check at sdbeachinfo.com.
First FORM Swim Straight drill back in LJ on Thu Jul 31 — use the Children's Pool to Kellogg straight leg to re-validate IMU heading after the SB break.
No speed work until Aug 3 — the SB block is already at the edge of re-entry intensity. Let the body consolidate this week.
Feed protocol resumes at 55 min for any OW over 90 minutes.
The 8K at 2:33 on a fatigued system is the most encouraging data point you've had since the 10K. The 12K on Aug 30 is very much in reach.
Week 2 — Aerobic Re-entry · Jul 20–26
Weekly target: 11,000–13,000m (stepping up from Week 1's 9,922m)
Day | Activity | Detail |
Sun Jul 20 | Full rest | Recovery after 4,119m Saturday |
Mon Jul 21 | Zen stretch + Yin Yoga + Pool swim | Yoga first. Pool 2,500–3,000m — Z2 only, HR ≤ 108 bpm. FM-080 still likely YELLOW so pool is cleaner choice |
Tue Jul 22 | Dryland — Hill walk workout | Hard hill repeats. No swim. Legs + lungs, protect the swim days |
Wed Jul 23 | Rest / light recovery | Beach walk, stretch. Let legs recover for the big Thursday swim |
Thu Jul 24 | BIG OW swim — La Jolla | 5,000m target · Children's Pool north to past Scripps Pier · Check FM-080 morning of · Apple Watch Ultra · FORM Swim Straight drill · Early start 7:30–8:00 AM |
Fri Jul 25 | BIG OW swim — La Jolla | 4,500–5,000m target · Same north route · Back-to-back big days for endurance adaptation · Start 7:30 AM · HR ceiling 110 bpm (fatigue day — HR will be higher, that's expected) |
Sat Jul 26 | Rest | Full recovery — next week begins Volume Build phase |
Thursday & Friday — Big Swim Notes
Thursday is your first 5,000m attempt. At 2:45–2:50/100m that's ~2h 18–25 min. Feeds mandatory:
Gel + salt tab at min 55 and min 90
Friday back-to-back is the key training stimulus for the 12K — teaching your body to swim long on tired legs. Keep HR honest, don't chase Thursday's pace.
FM-080: Re-check sdbeachinfo.com Thursday morning. If it drops to GREEN, go. If still YELLOW, it's your call — the count is trending down and 2,600 copies is meaningfully lower than the 6,700+ from June. If RED, pool instead at 5,000m.
Week 2 Volume Projection
Session | Distance |
Mon Pool | 2,500–3,000m |
Thu OW | 5,000m |
Fri OW | 4,500–5,000m |
Total | 12,000–13,000m |
Right at the target. Monday swim gives you aerobic continuity without digging into Thursday/Friday recovery.
Thursday and Friday I will be in Santa Barbara
Perfect — Santa Barbara has excellent OW options. Here's what works for your big swim days:
Santa Barbara OW Options
Leadbetter Beach — Best choice for both days
Calm, protected from swell by the breakwater — flat water, ideal for long straight efforts
Clear sandy bottom, good visibility
Lifeguard coverage in summer
Route: East-west along the coast toward the harbor mouth and back, or west toward Shoreline Park
Easy to measure distance along the coastline
Arroyo Burro (Hendry's Beach)
More exposed than Leadbetter, small shore break
Good if you want some chop for Catalina training
Less crowded than Leadbetter
Adjusted Thursday/Friday Plan
Day | Location | Target | Notes |
Thu Jul 24 | Leadbetter Beach, SB | 5,000m | Start 7:30–8:00 AM · flat water may feel faster than La Jolla · Apple Watch Ultra · FORM Swim Straight full session |
Fri Jul 25 | Leadbetter Beach, SB | 4,500–5,000m | Back-to-back · HR ceiling 110 bpm · feeds at min 55/90 both days |
Santa Barbara Water Quality
Check sbcphd.org/ehs/ocean-water-monitoring morning of each swim — Santa Barbara County posts beach advisories there. Leadbetter is generally clean but worth a 30-second check.
Leadbetter parking is free on the street along Shoreline Drive. Easy in-and-out. No FM-080 to worry about — fresh jurisdiction.
Design an 8-week performance and maintenance plan following my successful 10K completion, balancing my corporate responsibilities with ocean swimming, dryland, and meditation and painting including a structured weekly cadence of 2-3 sessions, progressively increasing volume for my next endurance goal, and incorporating specific fatigue monitoring and recovery protocols based on my data to ensure I maintain my aerobic efficiency without overtraining or injury
Children's Pool → Black's Beach · 5,750m
Waypoint | Distance | Note |
Waypoint | Distance | Note |
Children's Pool | 0m | Entry ramp |
La Jolla Cove | 350m | Round headland wide |
Shell Beach | 850m | 50m offshore — rocky shelf |
Wipeout Beach | 1,550m | Shore break zone |
Kellogg Park | 2,400m | Last lifeguarded point |
FEED STOP | 2,800m | Gel + salt tab — ~55 min in |
Scripps Pier | 3,300m | Pass the north side — stay clear of pier pilings |
Dike Rock | 3,950m | Pass wide to the west |
SIO Beach | 4,600m | Scripps Institution shore |
Gliderport | 5,450m | Below Torrey Pines cliffs |
Black's Beach | 5,750m | Cliff base — FINISH |
Why north side of Scripps Pier
The pier runs perpendicular to shore. Passing the north (seaward) end keeps you clear of the pilings, surge, and any research vessel traffic docked underneath. You add maybe 50m but it's the clean, safe line.
Feed stop at 2,800m
Timing puts it at ~55 min in — right on your first gel interval. Kellogg Park is the last accessible beach before you go into unguarded water, so it's also the natural "check-in" point before committing to the remote northern stretch.
12K Route — Children's Pool → Torrey Pines S. (Out-and-Back)
Northward Waypoints
Waypoint | Distance from Start |
Children's Pool (START/FINISH) | 0m |
La Jolla Cove | 400m |
Shell Beach | 900m |
Wipeout Beach | 1,600m |
Kellogg Park / La Jolla Shores | 2,400m |
Scripps Pier (HALFWAY marker) | 3,450m |
Dike Rock | 4,050m |
Torrey Pines S. Beach | 5,750m |
TURNAROUND | 6,000m |
The halfway point in your mind should always be Scripps Pier — that's your known landmark at 3,450m out. After turning around you'll see it again as your 8,550m mark on the return.
Optimal Entry Time
8:00–8:30 AM — here's why:
July tide pattern runs low around 6:00–6:30 AM, then rises through the morning — you want to enter on a rising tide for calmer surf at Children's Pool entry
Finish by ~1:30 PM before afternoon thermal winds build chop
Lifeguards are on duty at Kellogg from 9 AM — you pass there at about 1 hour in
Morning glass conditions typically hold until 11 AM along this stretch
Projected Timeline at 8:00 AM Entry
Event | Time |
Entry, Children's Pool | 8:00 AM |
La Jolla Cove | ~8:11 AM |
Kellogg Park pass | ~9:05 AM |
Scripps Pier (3,450m) | ~9:35 AM |
TURNAROUND (6,000m) | ~10:42 AM |
Scripps Pier (return, 8,550m) | ~11:49 AM |
Kellogg (return, 9,600m) | ~12:18 PM |
Finish, Children's Pool | ~1:20 PM |
Feed Schedule (7 stops)
Min 55 · 90 · 110 · 130 · 150 · 170 · 190 — same protocol as your 10K.
When You'll Be Ready
Based on your 8-week plan, the 12K attempt is targeted for Aug 30, 2026. Your aerobic profile from the 10K (95.9% Z2, +7.3 bpm true drift) strongly supports it. The volume build phase (Aug 3–16) takes you to 8K sessions first — you won't attempt this route until that block is complete.
Plan Structure
4 phases, July 5 — August 30:
Phase | Weeks | Volume | Target |
I — Deep Recovery | 1–2 | 2,000–5,500m/wk | Tissue repair, 0 pace pressure |
II — Aerobic Re-entry | 3–4 | 5,000–9,000m/wk | Rebuild stroke feel, pace gate at 2:38 |
III — Volume Build | 5–6 | 8,000–12,500m/wk | OW long sessions to 7–8K |
IV — Performance Block | 7–8 | 12,000–17,000m/wk | 12K attempt Aug 30 |
Key Design Decisions — Based on Your Data
Why 2 weeks recovery first: Your 10K used ~4.5h of sustained aerobic output. The K4 slowdown pattern (2:54 at turnaround) shows that even with excellent pacing, metabolic cost accumulates. Attempting structured training before Week 3 risks compounding fatigue before the aerobic adaptation fully sets.
Pace gates built in: Before advancing to Phase III, your OW pace must return to 2:38/100m at HR <115. This is derived from your Jun 27 Santa Barbara swim (2:33 at HR 104) — if you can't hit 2:38 at low HR in Week 4, the body needs more time, not more volume.
12K tactical outline included: Pages 13–14 have a full KM-by-KM breakdown using your actual 10K split data as the reference model. K0–K2 start controlled (resist the K2 surge you hit in the 10K), cruise through K5, manage the K7 mental wall with feeds at 150 and 170 min, then hold pace through the new K10–K12 territory.
15% weekly volume cap: The max volume column is not a target — it's the ceiling above which overreach risk becomes real for a 63-year-old athlete at this training load.
12K PUSH
Week of Jul 14–20 — Stay on Track for Aug 30 12K
The Math
You have 7 weeks to go from ~3.4K (Sunday's session) to 12K continuous. That's a 3.5× distance increase. The 8-week plan calls for:
This week (Re-entry): 2.5–3K sessions, total ~8–9K
Next 3 weeks: step up volume each week
Aug 3–16: first 5K → 6K → 8K sessions
Aug 17–30: 10K tune-up → 12K attempt
Miss this week's volume and the ramp gets steeper. Every session counts now.
This Week's Non-Negotiables
Day | Activity | Why It Matters |
Tue (today) | Pool 2,500m | First re-entry session — sets the aerobic baseline |
Wed | Dryland + Yin Yoga | Connective tissue, shoulder health — protects stroke for Aug |
Thu | OW or Pool 2,500–3,000m | Second aerobic session — two swims this week minimum |
Fri | Rest or beach walk | Recovery buffer before Saturday |
Sat | OW La Jolla 3,500–4,000m | First volume step-up — most important swim of the week |
Sun | Rest | Let Saturday's load absorb |
Weekly volume target: 8,500–9,500m — up from ~5,400m last week (S34+35 only, excluding S36 Sunday).
Three Things That Determine Aug 30
1. Saturday's swim is the key session. 3,500–4,000m OW at Kellogg or Children's Pool — this is where you test whether your aerobic engine is truly re-engaged post-10K. HR must stay ≤ 108 bpm the whole way.
2. FM-080 must be GREEN by Thursday. Check sdbeachinfo.com before every OW session. If still YELLOW, pool is the call — don't skip the session.
3. No Z3/Z4 this week at all. Your Z2 ceiling (108 bpm) is the discipline that protects the Aug 30 attempt. One hard session now sets recovery back a week.
Weekly Check-In
Monday Jul 13 — Active Recovery
Time | Activity | Notes |
Morning | Beach walk | Easy flat pace, 30–45 min, meditative — not a hill walk |
Midday | Zen stretch | 20–30 min, shoulders, lats, hips — post-swim mobility |
Evening | Yin yoga | 7:30–9:00 PM, deep hold poses, connective tissue recovery |
No swim today — exactly right. You swam 3,388m yesterday with 100% Z1/Z2, and Aerobic Re-entry officially starts tomorrow. Let the Sunday session settle.
First pool session of the new phase is tomorrow — 2,500m easy at 2:45+/100m
Week of July 13–19 — Aerobic Re-entry Phase Begins
Day | Activity | Volume / Focus |
Mon Jul 13 | Rest or easy beach walk | No swim — recovery buffer |
Tue Jul 14 | Pool | 2,500m easy — Z2 only, 2:45+/100m |
Wed Jul 15 | Yin Yoga | 7:30–9:00 PM |
Thu Jul 16 | OW or Pool | 2,500–3,000m steady aerobic |
Fri Jul 17 | Dryland + hill walk | No swim |
Sat Jul 18 | OW — La Jolla | 3,500–4,000m — first volume step-up |
Sun Jul 19 | Rest or light walk | Recovery |
Weekly target: 8,000–9,500m — a step up from last week's ~7,400m (S34+35+36). This is the first real re-entry week. Keep every session under 108 bpm avg. No speed work yet.
Week recap: Mon rest, Tue hard dryland + hill walk, Wed Yin Yoga, Thu rest. That's actually a solid unloading pattern with two rest days bookending the hard days. You're in Deep Recovery phase (Day 6 of 8-week plan). Sunday is Moonlight group swim.
Friday July 10 — Active Recovery / Dryland Light
No swimming. Friday is your bridge day before Saturday's prep.
Activity | Details |
Morning | 20–30 min easy beach walk (not a hill walk — flat, meditative pace) |
Midday | Light yoga or full-body stretch — 30 min, focus on shoulders, hips, lats |
Nutrition | Start loading carbs deliberately today: rice, sweet potato, oatmeal. Target 350–400g carbs |
Hydration | Electrolyte water throughout the day — not plain water only |
Sleep | Prioritize 8+ hrs tonight — Sunday performance starts Friday night |
Surf Friday at La Jolla per Surf Captain: 2–4 ft choppy with S winds 10–13 mph — not swimmer-friendly conditions anyway.
Friday Jul 10 — Full Rest
Beach walk, light stretch, shoulder/hip mobility. No swim, no dryland load. Carb-load starts: 350–400g carbs (rice, sweet potato, oatmeal). Electrolyte water all day. Sleep priority — 8+ hrs.
Saturday Jul 11 — Short Tune-Up OW or Pool
2,000m easy. Wake the system, don't load it.
Segment | Distance | Effort |
Segment | Distance | Effort |
Easy warm-in | 500m | Z1, feel the water |
Steady cruise | 1,000m | 2:50+/100m, HR ≤ 105 |
Flush out | 500m | Slow it down further |
Check FM-080 first — if YELLOW, do pool instead
Stop at 2,000m regardless of how you feel
Done by 10 AM, full afternoon rest
Sunday Jul 12 — Moonlight Beach Group Swim
2,000–3,000m aerobic — let the group pace naturally guide you.
Pre-swim meal by 7 AM: oatmeal + eggs + banana (400–500 kcal)
Apple Watch Ultra on
Target HR ≤ 108 bpm — Z2 the whole way
No feeds needed at this distance
If you hit 2,500m and feel strong, 3K is fine — just don't chase anyone
This is your Week 1 re-entry complete after the 10K. Three easy-moderate sessions (Sessions 34, 35, 36) in 8 days — exactly right for Deep Recovery phase.
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