Monday 19 July - Sunday 25 July 2010

Written 7/25 - Week 7 of 23. Had hard weekend of training even though I chose not to swim so my shoulders would get an extended few days of rest. Got in a 1:50 min "run" on the Elliptical on Sat. and did a 3:40 ride on Sunday. Distance is rising steadily. Next week is a "recovery week".

Went and saw a someone about my shoulders. Here's the report:

Went to a sports med doc Wednesday. He questioned me and took xrays. The conclusion is that I have strained (or did he say sprained) Acromioclavicular (AC) Joints. Both sides. He says it's a grade 1 or 2 because the pain typically comes hours after using them. I'm probably saying stuff you already know but... he said this occurs when i do things that come close to or cross the midline of the body, like barbell chest press. A chest press that keeps the hands wide for the whole movement shouldn't cause problems. He said that he could inject with steroids but would prefer to wait and see if rest, ice, and advil/celebrex will get it to improve. He thought the xray showed maybe a small amount of deterioration in one of the joints. Not sure. Also he thought the "space" between the 2 bones was less than he would expect but in the end he didn't really seem to apply this information to anything.
The movement tests he gave me for rotator cuff-type stuff indicated nothing, though he said he didn't give me two (out of about 8) tests because of the Acromioclavicular Joint problem.

Week Totals
Swim 2times - 4650 yd
Bike: 3times Spin 4:08; 1time Road 3:40 (61.8mi)
Run 1time water run :30; 3+times eliptical 3:10; stairmaster :10
Strength Training (Power Phase week 2 of 4) - 3times upper, 3times core, 3times lower - 3 sets of 10, 8, 6
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Mon  rest day
Tue 7/20
am - Swim 2400 yd, 50 min Elliptical run
300Fr, 200 K; 3 x 100 Fly K on 2:05; 50 S
11 x 100 Fr on 130/1:35; 7 x 50 Fr on 55; 100SD
50 min Elliptical
8 x 30/1:30
HR152/125; z1- .5, 8.5, 29.5, 9.5, 40 sec
stretching
pm - Strength training - power phase 10, 8, 6 reps
wu 10 min stairmaster
Wed 7/21
am - spin bike ride 1:53
10 min pre- , 45 min class
HR145/120; z1- 4.5, 8.5, 33.5, 7, 0
3 min break
13 min pre- , 45 min class
HR150/129; z1- 1.5, 6.5, 24, 25, .5
pm - Spin bike class 1:00, Swim 2250 yd
Spin bike class 58 min
HR ; z1-
300 Fr, 150 K, 50 Fr; 6 x 200 Fr fartlek on 3:15 - 50 ez, 50 H
4 x 50 K (cramp problems); 50 ez; 12 x 25 Fr on 35 - :16s; 100SD
Thu 7/22
am - no workout
pm - strength training power phase
wu 10 min elliptical
Fri 7/23
am - Brick at above moderate aerobic effort: 1:15 spin bike ride, 20 min elliptical
5 min pre- , 60 min class, 10 min post-
HR152/133; z1- 6, 7, 9, 50, 2.5
20 min Elliptical
HR135/131; z-1 0, 0, 16.5, 3.5, 0
pm - no workout
Sat 7/24
am - Elliptical 1:50
HR133/120; z1- 8, 16.5, 1:25, .5, 0
2000 Fr Swim plus wu and cd was plannned. Decided to take the weekend off and not swim at all to help my shoulders. Won't swim until next Tuesday.
pm - strength training - core
Sun 7/25
am - Road bike ride 3:40, 61.8 mi
HR130/111; z1- 17.5, 2:14.5, 1:03.5, 0, 0
pm - 30 min Water run, Strength training
30 min Water run, recovery effort
Strength training upper, lower - 3 sets of 10, 8, 6