I had an internal freak-out during the week this week, thinking I injured my right calf by doing too much AND especially going too hard on Tuesday. Wednesday's workouts got modified when I started feeling something was wrong around mid-morning. Got into the physio on Friday and felt a bit relieved when she only found tightness and tenderness, possibly from the leg cramps on Wednesday morning. I had visions of not being able to run at all at IMAZ or possibly not being able to finish at all because I didn't want to make the "injury" worse. And I didn't want to make the injury worse by racing on the leg and then fouling up my training for Ironman Chattanooga next year. Quite a bit of support and time and money will be going into that race, not to mention higher goals as compared to IMAZ. While I missed my long run on Thursday and more than half of my ride on Saturday, I'm now feeling that everything will be okay. I'll be very conservative on the runs next week, and of course be mindful of things while I swim and bike as well.
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Monday - Rest/recovery; work on check list details for Ironman Arizona
Tuesday - Did an extra workout at lunch so we could go to a movie on Halloween on Thursday
am - Swim 3500 yd, speed emphasis; strength train - chisel phase (save core routine for later)
600S, 6 x 75 Fr RI 20s - 50 'pretty' hard, 25 ez
main set: 4 x (3 x 100 Fr Fast, 50 ez RI~20s, extra 50ez after 3rd 100) - set#1: 1m17s, 116, 114; #2 116.5, 15, 16; #3 15, 13, 14; #4 16, 15, 15
4 x 100 Fr K RI 15s; 100CD
Strength train - chisel (no core routine)
pm - Lunch road run :60 - tempo/'speed'; 1:06 trainer bike ride - speed/tempo
After warm-up take 3 or 4 cycles to lengthen run to walk ratio to 30s walk/2m30s run. As run lengthens work these intervals to raise pace and heart rate
Evening trainer ride
:15 WU, 4 x (15s/15s pickups), :02 ez
2 x (2 x 2m hard/15s ez; :12 hard) - :04 ez spin in between
:10 CD
Wednesday
am - Swim 4950yd
300S, 300P w/buoy, 400K, 8 x 50 Fr on :55
12 x 300 Fr RI 30s - struggled to keep from cramping on #7-10. Could only do 50 yd of #11 before having to get out. Cut workout short by 1050yd. Frustrating but knew I was tempting fate after yesterday's workouts.
pm - 1:15 trainer bike ride; planned lunch run cancelled - too fatigued and leg cramps are a concern
Trainer ride shortened to 1:15 from 2:00+ - felt strain or something in right calf
Thursday - Calf felt worse. Very concerned it's a strain or tear. Cancelled morning training except moved strength training since it was the only thing I could safely do. (No calf raises!)
am - Strength train - final session (moved from Friday) - chisel phase
pm - Acupuncture; Halloween - no training planned
Friday - Calf still hurting. Got in for physical therapy. May be a slight tear but also very possibly just bruising from the cramps. Cancelled all training.
Sat
am - Swim ~4500 yd - Open water swim. Cautious. Especially mindful of cramps. Good simulation of IM Arizona race: calm, ~61-62*f.
pm - 2:00 Road ride - cautious ride - no hills or hard accelerations
Sun - calf felt fine
am - Komen 5K walk with Linda
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