Written 2/15 - This was considered a Build Phase week. Realized I haven't necessarily been pushing weights to failure so started doing that by adding reps where necessary (up to 15). Thursday morning's swim and water run were harder to do than normal. Didn't feel strong. Maybe it was pushing strength training harder on Tues. Still got thru it. 2nd week for meditation class on Thur. night so didn't do a spin class then but shifted it again to Fri a.m. Did squeeze part of strength training to Thur. pm and Fri am and pm since I knew I'd be gone to Palm Desert all weekend for a Century Ride and Valentine's Day.
The Palm Springs Century (102 miles, 5:40:58) was a good ride. My time was faster than last year even though I got lost last year and only went 99 miles. I think I was luckier with the traffic lights this time so who knows if I really rode faster. It was definately a good workout. Linda's observation: I'm not nearly as wiped out after these things as I was last year. This is obviously attributable to experience and a good base.
Decided to do the 5K with Linda on Sunday since I go in for Shock wave treatment on Tuesday. This was my first time running on solid ground since IMAZ on Nov 22, 2009. Did it in 28:11. Walked the first 5 min and then ran the rest without walk breaks. Linda did an awesome 48:00, a personal best by about 3 minutes!
Worked out on Monday 2/15 since I'll be out of commission for at least a few days and to squeeze in what I can before Shockwave therapy tomorrow morning.
My focus this week was to continue to train hard, not necessarily with my eye on Ironman Arizona or California 70.3 (half IM), but to be as far along in training as possible. I want to come back being "less behind". It would have been easy to slack off some this week once I found out when the non-invasive surgery was scheduled, so I reframed the training to stay focused.
Next week the plan is to recover from Shock wave as quickly as possible so I can do modified workouts, and search for workout alternatives. At the same time I plan to not jeopardize the healing process by rushing back to walking or running or riding too soon.
I'm ranked #100 in the USAT National Challenge for overall mileage with 2 weeks left to go. With the shockwave treatment I should be slipping back. I'm not as high as last year but last year I wasn't spending part of December recovering from IMAZ. Instead I was full bore into Calif. 70.3 training. Total estimated mileage since December 1, 2009 = 1,144.4 (Swim 46.14, bike 942.6, run 155.66 miles)
Weekly Totals
Swim 8000yd
Bike - Spin 3:23, Road 5:50 (103.5mi)
Run - water run 1:38, road/treadmill 5.6mi/60 min, eliptical/stairmaster 24 min
Strength Training - Arms 2 days - 3x12-15, legs 2 days - 3x12-15, core 2 days
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Mon 2/8 - rest day
Tue 2/9 - weight 166.5...shocking
am Swim 3000yd, Water Run 45 min
300Fr, 200 Fly K, 100K, 100S
6 x 200Fr mod aerobic on 3:00 - 249-244; 25S
8 x 75 Fr Sprint (RPE9) on 1:40 - 54, 53, 54, 53, 53, 52s; 50SD
7 x 50 Fr Sprint on 55 - all 34's; 75SD
53 min Water Run
18 x 30/30 sprints
pm Weights - Arms 3 x 12-15, legs 3 x 12-15, core
wu 12 min stairmaster and treadmill
Wed 2/10
am spin Bike 1:15
HR147/126
Zone5- 0, z4- 43, z3- 18, z2- 6, z1- 5
pm 1:08 spin Bike
HR147/126
Zone5- 4, z4- 39, z3- 12, z2- 9, z1- 4
Thu 2/11 - wt 164.5 lbs.
am Swim 3050yd, Water Run 45 min
3,2,1; 4 x 100 IM on 1:50; 4 x 100 Fly K on 2:00; 50S;
6 x 200 Fr (RPE8)on 3:20 - 240, 39, 38, 38, 38, 36; 25S
6 x 50 Fr sprint on 55; 75SD
45 min Water Run
8 x 20/40 sprints
pm Strength training - split into 4 parts between lunch on Thursday and before work on Friday
Take meditation class
Fri 2/12
am - Brick
Spin class 60 min
HR mostly in 132-140 range
Treadmill run 20 min + 5 min walking c.d. - 2.3 mi.
HR mostly in 130-139 range
Strength training - finish
pm - Go to Palm Desert - no workout
Sat 2/13
am - Tour de Palm Springs Century Ride 102 miles, 5:40:58
HR153/131
Zone5- 2, z4- 2:16, z3- 3:02, z2- 12, z1- 0
Speed 41.8/~18.6mph Didn't take splits except for arriving at the 51 mile aid station in 2:38+
Sun 2/14
am - Palm Springs 5K - 28:11
walked 1st 5 min, ran the remainder
Mon 2/15 am
Swim 2750 yd, Water Run 60 min
3,2,1;
2000 Fr - 28:30 - 500 splits 715, 712, 705, 658
Did not find a groove until about 1200.
60 min water run
Decided not to do strength training this afternoon: sore and tired from the weekend.
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