Sun 8/9 - Swam the Surf Monkey 1 mile rough water swim around the Oceanside pier on Saturday morning. Made a rookie mistake (even after all these years) by not lining up sighting landmarks before the race. Because I aimed for a buoy instead of a landmark on the way in I ended up way south and had to walk (no running because of plantar f-ing-itis pain) an extra 50-75 yards to the finish line.
Decided to add Calcium suppliment to my diet after reading a study on cyclists saying how poor their bone density is. It has to do with the lack of bone growth stimulation that exercises involving weight-bearing and "vibration" cause., along with sweat loss. It appears to be even more important for me since I am currently not even running. My only wt-bearing is the wt training.
Did some tweeking by email of the weight training routine Diane Buchta created. Starting back to work last week has proved to be a challenge. It was a different story before, when I was not getting substitute jobs every day. Then I could make adjustments, catch up, or grab a nap after work before an afternoon workout, and still be home before Mrs Sladed. Now I'm working out the details for during the week. The weekends shouldn't change too much. Getting up before 5 am every morning seems like the only way I'll get everything in since I can't run at lunch like I was doing a year ago:
Monday no training
Tuesday swim 5:30-6:30am and water run 6:30-7:15am; weights after work
Wednesday spin class (plus extra) 5:30-6:45am; possible spin class (at steady effort) 5:15-6:15pm
Thursday swim 5:30-6:30am and water run 6:30-7:15am; spin class 5:30-6:30pm
Friday spin class 5:30-6:30am and partial weights 6:30-7:15am; finish weights 5:00-6:00pm
Saturday swim and long run
Sunday long bike and 3rd day of weight training when possible
If I rejoin the local gym, Purefitness, I might be able to modify this a little.
My goal of doing IM Arizona in November is still intact but I vascilate between optimism and a frustrating sense of thinking I'm kidding myself and not facing reality. Then I remind myself that you don't really get to do an Ironman on your terms. Ironman dictates how it will be. And so, if I mostly have to walk the marathon section to finish, then I'll walk. And if I manage to overcome the plantar f-ing-itis and can actually run, then in my mind the accomplishment (assuming I finish) will be all the more meaningful.
Weekly Totals:
- Swim ~9550 yd
- Bike 5:46
- Run 2:15
- Wts 2 3/4 times
Tuesday 8/2
am Swim 3550 yd, Water Run 44 min
3,2,1
4 x 100 IM on1:45
5 x 100 Fr on 1:30
8 x 50 Fly K on 1:05
25 s
12 x 100 Fr mod on 1:30 A.T. 124
6 x 50 Fr sprint on 55
125sd
Water Run 45 min
8 x 30 bursts
pm lift weights
10 min ex. bike wu
Wednesday 8/3
am Spin Bike Ride 1:20
35 min pre-class + 45 min class
HR161/131; 875 cal
Thursday 8/4
am Swim 3000yd, Water Run 45 min
3,2,1
6 x 75 Fr P on 1:10
6 x 75 - 4 Fly K , 2 Fr K
5 x 200 Fr Fartlek 50 build, 50 debuild on 3:10
12 x 25 Fr sprint on :35
200 sd
Water Run 45 min
more focused on form and effort
pm Spin bike ride 1:14
HR164/130; 805 cal
19 min pre-class, 55min class
pre class HR112/129
Friday 7/31
am Spin Bike Ride 62 min
HR158/135; 714 cal
am/pm lift weights
10 min bike w.u.
Saturday 8/1
am Swim ~1800 yd
Surf Monkey 1 mile rough water swim in Oceanside
27:41 - very bad idea for my foot!
no warm-up
pm Water Run 45 min
Sunday 8/2
am road Bike Ride 2:09:39, 39.8 mi
HR146/128; 1334 cal
Speed33.6/19.0mph
home/La Costa Av/101/return
2 San Elijo Hill climbs - 11:10, 11:05
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