I'm continuing to ramp back up to some serious training. Did 1 weight lifting session last week and will do 2 this week but not at full weight. I am not actually following the plan in the book yet but did take a look to see where it starts off. I am working at the 1st week's level, which is good so I may just do that. I don't want to return to my peak levels leading into the 70.3. I don't think I have the amount of time that requires and also would be afraid of burnout. Searching for alternatives to try to be in better running shape once I'm able to run again.
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Around Tuesday I strained a muscle deep in my left hip/glute area, probably from doing lunges. Tried the elliptical machine as a running alternative. Some mild discomfort. Will wait awhile to do it again. Lifted too heavy on Thursday. Was a little sore next day but not bad. Will maintain same level the following week.
Tuesday
6am Swim 2700 yd
3,2,1
8 x 75 Fr P on 1:05
6 x 75 K (50 Fr, 25 Fly) on1:40
50 ez
8 x 100 Fr on 1:30 - 118-119
200 SD
3:15pm Water Run 40 min
Lift Weights - 1 set each @ 1/2plate less than where I left off in March
Wednesday
Skipped early morning spin class due to muscle strain.
60 min spin bike ride - no pain where muscle is strained so will ride twice on Fri.
Thursday
7:15am Swim 3100 yd, 58 min
3,2,1
100 Mtn IM
5 x 100 Fr P on 1:30
4 x 100 K (50 Fly, Fr) on 1:10
4 x 200 Fr on 3:00 - 243, 41, 40, 238
4 OverUnders on 1:15
200 SD
Lift weights - 1/2 plate below heaviest before previous taper - set 1: 15 reps, set 2: 12-15 reps
Elliptical machine - 5 minutes
pm Water Run 45 min
Physical Therapy
Friday
am 60 min Exercise Bike (Cybex) - spin class was full
HR140/129; 632 cal
pm 60 spin bike
HR143/128; 633 cal
Saturday
8:15 am Swim 3600 yd
3,2,1
5 x 100 Fr P on 1:30, RIx 20
500 Fr on 7:30 - 655
4 x 100 Fr on 1:30 - 120, 120, 119, 118; RIx 30
400 Fr on 6:00 - 5:24
6 x 50 Fr on 50 - AT :37 ; RIx 30
300 Fr on 4:30
4 x 25 Fr on 30
200 Fr on 3:00
4 x 25 Fr on 30
200 SD
pm Elliptical 10 min - some mild pain. won't do this again for awhile
Water Run 60 min
Sunday
8:30am road Bike Ride 2:10:09, 33.4 miles
HR149/123; 1250 cal
Speed 34.4/15.8 mph
San Elijo Hill climb split - 10:58
Home/RSF Rd/San Elijo Hills/Melrose/Cannon Rd/101/Pine/101/La Costa/El Cam/home
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