Written 3/14 - Based on past experience with this I'm thinking I can ease back into some swimming by the weekend. So I'm just doing what I can do, frustrated with my self-inflicted injury! I'm not too down about things; just anxious to get back into more serious training. I've been able to do upper body and core work, water run, and ride, though I've scaled back a little on the bike to make sure I don't do something to the plantar f. or injury something else. Even though the shockwave was non-invasive I guess my body was affected by the treatment and the 1 1/2 weeks off...not just the foot. This is more obvious to me when "Dr Slade" (Linda) points certain things out. Rode Rancho Santa Fe/Del Dios Hwy/around my encinitas neighborhood over the weekend for a 40 miler.
I have the half Ironman on Mar 27. My intention is still to do the swim and the bike. If I'm swimming next week I know I can do the swim. Since I don't have to prove to myself that I can finish a 70.3 i see no benefit in even walking to the finish line so I'll stop after the bike.
I know I'm behind where I was last year in my training but my season also started much later this time around. It's hard to remember and adjust for that. I also notice that my viewpoint, or "self-view", has shifted. Last year's training has changed my expectations and what I view as normal or possible. This is a good change but needs to be kept in perspective because otherwise that can get in the way of listening to my body and what it needs and doesn't need.
Week Totals
Swim - 2700 yd - shoulder injury
Bike - Spin 3:08, Road 2:33 (38.5 mi)
Run - water run 3:25
Strength Training - Upper 0 days, lower 3 days - 3x10-12 to fatigue, core 3 days
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Mon 3/8 rest day - no workout
Tue 3/9
am Swim 2100 yd, 45 min Water Run
3,2,1; 4 x 100 Fly K on 2:05
7 x 100 Fr on 1:30; shoulder hurting - cut workout short
6 x 50 Fr K; 100SD
Water Run 45 min
10 x 60/60s
pm - Spin bike class, strength training
Weight Training - Lower body 3 sets of 10-12, 10 min spin bike warmup
Spin Bike Ride 60 min
HR144/133
Zone5- 0, z4- 36, z3- 23, z2- 1, z1- 0
Wed 3/10 am - Rest: skip a.m. spin class. Concerned I've been overdoing it, trying to get back too fast after the Shockwave 3 weeks ago. Persuaded to back off some by "Dr. Slade".
pm - Spin Class 62 min
HR142/126
Zone5- 0, z4- 25, z3- 27, z2- 8, z1- 4
Thu 3/11 am - Water Run 60 min, Swim 300 yd
45 min Water Run
8 x 20/40 sprints
Swim 300 yd - Fly K - no swimming, shoulder pain
pm - Spin class 66 min
6 min pre-class without HR monitor
HR150/129
Zone5- 0, z4- 24, z3- 27, z2- 7, z1- 1
Fri 3/12 am - strength training - lower body and core only; no upper due to shoulder pain
Sat 3/13 am - 45 min Water Run, Swim 300 yd (all Fly K)
pm - 1:30 min Water Run
Sun 3/14 am - Bike Ride 2:33, 38.5 miles
Home/Del Dios Hwy out&back/Glen Arbor loops/home
HR156/129
Speed 37.4/15.5 mph
Zone5- 0, z4- 31, z3- 1:12, z2- 30.5, z1- 12.5
pm - Strength training - lower, core; no upper due to shoulder pain
12 min exercise bike w.u.
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