Written Sunday 9/26 - This was a recovery week though I didn't feel any reduction of fatigue until the weekend. Next weekend includes a 5.5 hour ride and a 2:40 long run. Linda is doing pretty well after her breast cancer diagnosis. We have a plan of action but of course won't know all those details until after a lumpectomy in early October.
Ran a 10K today with the hope of coming within a couple minutes of my best time. I started a little too hard but hung on and did a personal best by over a minute - 49:16. I am very psyched. No pain in the feet either, though I iced as a precaution.
Had an MRI on the shoulder on friday. Won't know anything until my doc appt Thurs. so we'll see what he says.
Ironman Arizona is still being trained for as if I will be at the starting line. There is a lot to the decision. We will see what the doc has to say about my shoulder and what the options are. Obviously Linda's situation is most important to me and we shall see what her course of treatments will be. She is very much insistant that I go do it and she has been looking forward to it herself since last year. If she can't go she will be very disappointed. She has already started recruiting my good friend to stand in for her, driving with me while she flies in on Saturday. I am less concerned about getting to the start line, but I of course would like to do it if I can. It's all a big question mark.
I have been swimming a little at an easy pace (1000 yd Sat) as it doesn't seem to make any difference in how the shoulder feels. I just want to have some sort of endurance if I'm going to do IMAZ; I need to be building up the distance. At the current comfortable pace I would only be about 10 min slower than last year.
Got my bike tuned up and had the chain replaced this week. The cogs/gears are all clean and working well. The chain fell off 3 times during Saturday's ride - I think the derailer needs a slight adjustment. Learned a little from this maintenance.
Weighed 156.5 during the week.
Week Totals
Swim 2 times - 2200 yd
Bike 1 times - 3x Spin 3:00; 1x Road 2:29 (45.5 mi)
Run 3+ times - 2x run 1:32; 1x eliptical :55; x walk :; 1x stairmaster :10
Strength Training - 4x physical therapy; 3x core (including 1 pilates), 3x lower - 3 sets of 10/8/6
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Mon rest day
Tue 9/21
am - Run :43 on dirt track; skipped swim workout
8 x 1 min hard/1 min recovery
HR149/122ave; zone1- .5 min, zone2- 12.5min, 20, 9, 0
Strength training
pm - none
Wed 9/22
am - Spin bike ride 1:25
HR139/125; z1- 3.5, 7.5, 39, 33, 2
pm - none
Thu 9/23
am - Spin Bike ride 1:30
HR139/125; z1- 5.5, 9, 54, 20.5, 0
pm - Spin Bike ride 1:05
HR136/120; z1- 2, 16, 44, 3, 0
Fri 9/24
am - Treadmill Run :50
HR140/123; z1- 3, 10, 23, 13.5, 0
excluding 5 min walk w.u. and 5 min walk c.d.
pm - strength training
Sat 9/25
am - Brick - 2:29 bike, :55 elliptical run
Road bike ride 2:29, 45.5 miles - HR133/114
z1- 11.5, 1:02, 1:14, 0, 0
Elliptical :55 - HR140/131, z1- .5, 6, 19, 30, 0
Beginning Pilates - 60 min
pm - none
Sun 9/26
am - San Diego AIDS 10K run - 49:16 (personal best - previous best 50:53 Nov 2008), 4th of 10 men 50-59
HR166/151; zone1- 0, 0, 2, 12, zone5- 35min
My watch splits (with final time of 49:21)
1st 2 miles - 16:00; HR 152/142
mile 3 - 7:46; HR156/153
mile 4 - 8:04; HR159/156 slight rollers
mile 5 - 8:14; HR159/155 more slight rolling hills
mile 6 - 8:05; HR162/159
final .2 miles - 1:10; HR 166/163
Started 1st 1/2 mile at a good pace but was a little fast as the 2nd mile came. Sense of pace felt a little off and though I was okay. Heart rate continued to rise but didn't back off so my splits show some fatigue. Kept pushing and finished strong, very surprised and happy to have gone that fast. Studied the course a little before hand, recalling it from 2 years ago. Did not do the run/walk/run technique. Only walked a few seconds to take in water at 3 aid stations.
pm - Swim 1100 yd; strength train
500 Fr, 5 x 100K RI10, 100 Fr
shoulder muscles felt a little sore so didn't over do it.
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