Written 3/22 - It's been another strange week. Still not running but am now able to do some walking. That makes the dogs happy! A little mild pain in the plantar fascia is not an issue as far as the doc is concerned so I added some 10-15 min walks and will add more/longer ones gradually. My shoulder is still hurting, as is my right elbow on the inner spot close to my body. This is all very frustrating. Training is going less than perfectly. It seems strange to be going into my 2nd every half Ironman race with such different emotions than last year's California 70.3. It all has to do with my absolute decision to drop out before the run this time since I don't need to prove to myself that I can go the distance. Then, on top of not running, training has been less consistent than last year and I'm dealing with the shoulder. Oh well, so it goes sometimes. I still intend to improve my T1 and bike splits.
Met with Diane for some strength training help and got some new exercises to add to the routine, along with some modifications of others. Especially important will be the trapezious work that may help me cut down on some of the neck pain on the bike. A new triceps exercise is tough and an excellent replacement for the one I've been doing. Now how do squeeze everything into my training week!
Even though I have what most consider a very healthy diet, I made a concerted effort to consume more vegetables and fruit. I plan to continue that so that I can replace some of the processed carbohydrates I consume now.
Week Totals
Swim 3x - 2300 yd - shoulder injury
Bike - 3x Spin 3:09, 2x Road 3:38 (55.9 mi)
Run 4x - water run 3:20
Strength Training - 3 sessions, modified
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 3/15 rest day - no workout
Tue 3/16
am - 50 min Water Run; Swim 400 yd
Water Run 50 min
10 x 1:00/3:00's
Swim 100 Fr, 300 Fly K - shoulder still injured
pm - strength training
Weight Training - Lower body 3 sets of 10-12, 12 min spin bike warmup
Spin Bike Ride 60 min
HR144/133
Zone5- 0, z4- 36, z3- 23, z2- 1, z1- 0
Wed 3/17 am - Wt. 162.5 lbs - Rest: skip a.m. spin class. Didn't sleep well last night
pm - Spin Class 64 min
HR151/128
Zone5- .5, z4- 32, z3- 20, z2- 6.5, z1- 4.5
Thu 3/11 am - Swim 800 yd, Water Run 60 min
300 ez; 8 x 50 K on 65; 100 S - shoulder still has pain
60 min Water Run
12 x 30/30 sprints
pm - Strength Training session with Diane, XMT
Fri 3/12 am - 65 min spin class - excellent, very hard workout
HR156/137
Zone5- 11.5, z4- 37, z3- 10, z2- 2.5, z1- 3.5
Sat 3/20 am - road Bike Ride 1:28, 19.3 mi
Home/San Elijo Hills/Home
HR149/120; Speed 38.3/13.8mph
Zone5- 0 z4- 31, z3- 22, z2- 17, z1- 15
2 hill climbs - 11:06, RI 3:50, 11:12
pm - 1:10 min Water Run
Sun 3/21 am - road Bike Ride 2:11, 37.6 miles
Home/Coast/Carlsbad/home
HR141/117
Speed 29.8/17.6 mph
Zone5- 0, z4- 5.5, z3- 1:14, z2- 42, z1- 5
pm - Swim 1100 yd, 20 min Water Run, Strength training 300S, 200K, 4 x 50 Fly K on 60, 400S
20 min Water run
Strength training - modified - shoulder still injure so some wts lower, added new exercise, did 2 sets of most instead of 3.
No comments:
Post a Comment