Written Sun 9/27 - This was my 2nd week of blending a Build Week and a Peak Week, with the 2nd week of Power Phase (3 sets of 8, going to failure) in the weightroom. I had 8 weeks left going into the week, leaving 7 weeks starting tomorrow, Monday 10/5. My so-called blending of workouts is really just modifying the Peak week workouts, especially during the week. With time limited on Tues - Friday, I can only get in so much biking and running. The running is in the pool and can only last 45 min 2 mornings a week. The biking is done in spin class, and before or after the class. I'm right on with the swim workouts, doing a slightly more difficult version. The weekends have the long distance/endurance workouts, which I'm sticking to pretty closely.
I took tentative steps on the treadmill 3 times this past week, 12 to 15 min each time. Mostly walked but did a short jog each time. The first 3 run steps were painful but once I settled in there was no pain. It felt great to run, even at an easy 12 min mile pace. And I felt no fatigue. Though I'm tempted to ramp it up, I'm going to take it slower than I want in the hope that I'll be able to run on November 22.
Friday was my birthday--unfortunately I'm still in the same age group!
Going to get a bike fit on Monday, hoping to gain comfort and increase my power output without increasing my effort. I'm excited!
Acupuncture this coming Monday for first time in 2 weeks. May be my last. I'm also seeing my Oriental Medicine doctor for my pouchitis AND I start physical therapy using the Graston Technique to hopefully solve my plantar f-ing-itis.
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Weekly Totals:
Swim 10,550 yd
Bike 5:35+
Water Run 2:25/Treadmill :42
Wts 2 times + 3 times upper body
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Monday 9/28 Rest day
Tuesday 9/29
am Swim 3250 yd, no Water Run
3,2,1; 4 x 100 Fly K on 2:00
200 Fr P
7 x 100 Fr on 1:30
25ez
6 x 200 Fr H (RPE8) on 3:10 - 240, 39, 39, 40, 40, 38
125 SD
No Water Run - muscle strain
weight training - upper body
pm weight training - power phase 3 sets of 8 to failure - legs
Wednesday 9/30
am Spin Bike Ride 60 min +
12 min Treadmill walk/jog
3 min jog
pm no workout
Thursday 10/1
am Swim 3150 yd, 45 min water run
3,2,1; 6 x 50 Fly K on 1:00
3 x 100 Fr P on 1:30
6 x 100 Fr on 1:30; 25 S
6 x 150 Fr H (RPE9) on 3:10; 75 S
6 x 50 Fr Sprint on 55 - 34, 35s, 34
200SD
Water Run 40 min
20 min RPE 7 build to 8
pm Spin Bike Ride 1:05
HR153/125; couldn't get going
Lift weights - upper
Friday 10/2
am Spin Bike Ride 65 min
5 min pre class, 60 min class
HR 154/131; 636 cal
15 min Treadmill walk with 5 min jog
lift weights... finish tonight
pm Lift weights - legs, core
Saturday 10/3
am Swim 4150 yd
3,2,1
3300 Fr ~47:05
500 splits - 703, 709, 707, 707, 712, ~710
1st 200 ~237
1650 splits - 23:24, 23:41
miscounted by 50 during 6th 500 - 3350 time 47:48
200SD
pm Water Run 60 min
at recovery effort
Sunday 10/4
am Brick - 2:30 road bike ride, 60 min treadmill/water run
43.2 mile bike ride along coast- no HR monitor
15 min treadmill with 10 min jog at 12 min/mile pace
45 min water run
pm strength training - core
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