Written Sun 10/18 - There are 5 weeks left before Ironman Arizona. This was a Recovery Week, with the 4th and final week of Power Phase (3 sets of 8, going to failure) in the weightroom. The coming weeks will be Peak Training Weeks with heavy mileage and intensity. In the weightroom I'm moving into the "Chisel Phase", starting with 2 sets of 12 to fatigue.
The Athlete Information Booklet for IM Arizona was released Friday and I can hardly wait. I still feel very focused. I'm finding it difficult to keep my emotions under control, not just for Ironman but also for other things going on in my life.
The Brick I did today did nothing to boost my confidence. The ride was on the slow side in spite of my perceived effort, which was high relative to my heart rate. My new bike setup needs to be motified as it puts too much pressure on my old rotator cuff/tendonitis weakness in the left shoulder. Then I did a REAL 60 min run/walk on a dirt path. The heel was fine for 50 min and then began to hurt a little. By this evening I'm walking without putting pressure on it. Have an acupuncture appointment on Monday and I plan to call the Sport Medicine doctor to ask for an x-ray to absolutely rule out a bone spur since both the acupuncturist and the physical therapy person have asked me about it.
Continuing medicinal herb tea from my Oriental Medicine doctor for my pouchitis and physical therapy using the Graston Technique for the plantar f-ing-itis.
This week was the last of the "Power Phase" for weights:
Lat Pulldown (4 sets of 8-9) - 137 lbs + + + Chest Press (3 x 8-10) - 205 lbs
Reverse Fly (3 x 8) - 80 lbs + + + Back Extension (3 x 15 - not power phase) - 4 "plates"
Triceps (alternative - Dip machine) - 193 lbs + + + Leg Curl, seated (3 x 8) - 183 lbs
Calf Raises, right only (3 x 8-10) - 110 lbs + + + Glute machine (3 x 8-9) - 155 lbs each leg
Leg Extensions (4 x 8-9) - 70 lbs each leg + + + Deltoid (superior) lift (3 x 8) - 15 lbs each arm
Biceps Curl (3 x 8) - 20 lbs each arm + + + Supine Triceps (3 x 8) - 25 lbs each arm
Pullover - eliminated for back strain + + + Chest Press w/dumbells (3 x 8) - 50 lbs each arm
Lunges (3 x 15) + + + Stability Abs with large and med. balls - 100 reps
Plank on back with lg. ball - 6:00 + + + Supine Leg Press w/Pullover of 15 lbs - 50reps
Ab with leg lift - 50 each side + + + Oblique abs - 50 each
Weekly Totals:
Swim 7250 yd
Bike 7:36
Water Run 3:00/Treadmill :15/RunWalk 1:00
Wts 2.8 times - 3 leg, 3 core, 2.8 upper body
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Monday 10/12
Rest day
Acupuncture
Tuesday 10/13
am Swim 2300 yd, 45 min water run
3,2,1; 3 x 100 Fr P on 1:30
4 x 100 Fr on 1:30 mod
3 x 200 Fr on 3:20 (RPE8) - 238, 235, 232
3 x 100 Fly K on 2:05
100 SD
Water Run 45 min
22 min RPE7-8
felt fast this morning
pm Weights - legs, upper - power phase 3 sets of 8 to failure
15 min Treadmill w.u. with 10 min of run @5, 5.5, and 6.0mph
Wednesday 10/14
am Spin Bike Ride 1:25
55 min class, 30 min post-class
HR149/130; 902 cal
Zone4- 54:56, z3- 20:14
Physical Therapy
pm No workout - teach class
Thursday 10/15
am Swim 2200 yd, 45 min water run
3,2,1; 4 x 75 Fly K on 1:30, 2 x 50 Fr K on 1:00
3 x 100 Fr Mod on 1:30
5 x 100 Fr H on 2:15 - 111, 110's
50S
4 x 50 Fr sprint on 55 - 33, 34's
125 SD
Water Run 45 min
pm Spin Class 1:30
HR150/128; 932 cal
Zone4- 33:24, z3- 46:30
Lift weights - core, arms
Friday 10/16
am Spin Bike Ride 63 min
Overslept! - 35 min class, 25 min post-class
HR160/132; 689 cal
Z5- 3:18, z4- 34:58, z3- 14:47, z2- 5:08
Weights - legs
Physical Therapy
pm weights - core
Saturday 10/17
am Swim 2750 yd
3,2,1
2000 Fr mod - 28:36
200 fr split - 2:37
500 splits - 704,
pm 60 min water run
Weights - arms
Sunday 10/18
am Brick - Bike 3:38, Run/walk 60 min
Bike 3:38, 56.9 miles
HR142/117; 1920 cal
Speed 37.2/16.0mph
rode Carlsbad coast and Cannon/Melrose/San Elijo Hills
Run/Walk 60 min on dirt
Walk 5 min
Alternate 5 min run, 1 min walk
Walk last 6 min - heel starting to hurt.
HR145/127; 613 cal
pm Water Run 30 min at recovery effort
strength training - core, legs
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