Written Sun 8/22 - Week 11 of 24, still in "build phase". The week went well with a full weekend to cap it off. 2 hour 10 min "run" on Sat. and 4 1/4 hour bike ride on Sunday. Because there was no electricity at the Y on Wed, I ended up doing my ride on the road after commuter traffic had died down. It worked fine and am now thinking about how I can get in more time on the road instead of just the once-a-week long ride. The running is still feeling good. I kept it to a max of 30 min in a workout. Next week will probably be 35-40 min. Started plotting out exactly how I am going to systematically progress how long to run over the next 11 weeks before the taper.
Did no swimming after Tuesday and cut out nearly all upper body and chest press strength training after seeing a doctor and starting physical therapy for the shoulders (mostly right, some left).
Got some coaching on my run gait Monday so that I try to avoid repeating my foot injury. He took video and evaluated my running. I do not have a heel strike, a good thing. My hips are not rotated forward enough, which means I engage my hamstring (?) late and use my calf too much. He gave me some ways to work on this stuff. My cadence is fine and should be maintained around 90/min. I also want to have a slight and adjustable forward lean (amount depends on speed) that is not produced by bending at the waist. Things I can work on with drills during a warm up and to concentrate on one at a time while I'm running.
Weighed 158.0 during the week.
Week Totals
Swim 1 time - 2800 yd
Bike 4 times - 1x Spin 1:25; 3x Road 7:16 (121.1 mi)
Run - run 1:15; 1x eliptical 1:40; 1x walk :43; 1x water :30
Strength Training - 0x upper, 3x core, 3x lower - 3 sets of 10-12 at speed, short rest; pilates class :55
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Mon rest day - weighed 158.0 lbs
Run gait analysis by Gino Cinco at Univ City Physical Therapy
Tue 8/17
am - Swim 2800 yd; "run" 1:01
3,1,1; 5 x 225 Fr on 3:20; 50ez; 12 x 50 Fr on 55; 4 x 100K; 100SD
Run 12:00 + 19:00; 30 min elliptical - 12 x 1min/2min
pm - strength training - no upper (shoulder injury)
Wed 8/18
am - Road bike ride 1:49:30, 32.3 miles - YMCA closed so no double spin class
HR145/120; z1- 5, 25.5, 1:03, 12.5, 0
pm -
Thu 8/19
am - no swim (shoulder injury); strength training core and lower body
10 min run w.u.
pm - Brick - 1:25 Spin bike ride, :25 run
Spin HR137max/126ave; zone1- 1 min, 4.5, 1:14.5, 4.5, 0
Run HR144/132; z1- 0, 1, 8, 16, 0
Fri 8/20
am - Road bike ride -1:18, 20.8 miles
HR137/115; z1- 7, 26.5, 41.5, 1, 0
pm -
Sat 8/21
am - "Run"; run drills, 30 min run on Y dirt track; 1:40 elliptical;
HR134/124; z1- 0, 8, 2:02.5, .5, 0
am/pm - 55 min beginning pilates; strength training
Sun 8/22
am - Road bike ride - 4:18 (+12 min flat repair), 68 miles; 10 min run off the bike
HR137/109 including 12 min stop; z1- 39.5, 2h25m, 1h8m, .5, 0
Run HR131/121; z2- 7.25, 8.75, 0, 0
pm - Water Run 30min at recovery effort; walk 45 min
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