Written Sunday 9/12 - Saturday I was sick and did absolutely nothing but watch sports on TV all day. Haven't done something like that in a long time, it seems. My stomach hurt and of course in the back of my mind I was worried it was another blockage like the one that sent me in for emergency surgery last April. It lasted about 8 hours and then things improved rapidly enough that I was able to reschedule the Brick workout for Sunday. Had to be a "no show" for the Gatorman 3 mile swim on Sunday. The shoulder (right) feels worse at the end of the week than at the beginning. I went and watched the mile swim anyway so I could see some old high school swim team buddies and to support Phil, who I helped train and get into shape for this. He had a good day, beating his brother by a lot - always a good thing!
Had a good balance of running and elliptical this week with no foot pain. Did some speed and technique work on Tuesday and did a 55 min run as part of a brick on Sunday.
An MRI for my shoulder is scheduled for Sept 24th. Hopefully will get some kind of answer to what they heck is wrong with my shoulder. It's very frustrating.
The coming week will be very full and busy. Will be taking Saturday off so am moving my long run to Friday morning. May only get 2 strength training sessions in.
Week Totals
Swim 1 times - 500 yd(kick 400, swim ez 100)
Bike 4 times - 1x Spin 1:15; 3x Road 5:40 (99.3 mi)
Run 5 times - 2x run 1:40; 2x eliptical 1:35; 1x walk :50
Strength Training - 30x upper, 3x core, 3x lower, 3x shoulder rehab exercises
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Mon 9/6 rest day
Tue 9/7
am - no swimming; Run 45 min; strength training core and lower - 3 sets of 12-15
3 x 3min hard, 3min recover (1 min walk, 2 min jog) - ran 3 min hards conservatively as I haven't had much solid ground hard running.
HR149peak/122ave; zone1- 3 min, z2- 12.5, 18.5, 11, 0
pm - moved strength training to a.m.
Wed 9/8
am - Spin bike ride 1:15
HR157/123; z1- 3.5, 16, 32, 19, 2
pm - Elliptical "run" 55 min
HR122/113; z1- 6.5, 20, 29, 0, 0
Thu 9/9 Rosh Hashana / Tashlich
am - Road bike ride 1:47, 32.4 mi.
HR141/123; z1- 3.5, 15, 1:12, 15, 0
pm - beach walk 50 min
Fri 9/10
am - Elliptical "run" 45 min (supposed to be a spin bike but forgot bike shoes)
HR144/124; z1- 6, 7, 8.5, 23, 0
Strength training lower body, most core - Power phase 3 sets of 10, 8, 6
break
Road bike ride 1:30, 25.6 mi
HR129/111 (seemed harder - in hindsight, getting sick?); z1- 7.5, 47, 33, 0, 0
Sat 9/11
am - woke up with a stomach ache so skipped the brick workout. still not swimming. Spent the whole day watching sports on TV
pm - none
Sun 9/12
am - Brick - Road bike ride 2:25, Run 55 min
Bike 41.3 miles, HR143/117; z1- 9.5,45, 1:20, 8.5, 0
Run on dirt and grass HR148/138; z1- .5, 1.5, 7.5, 45, 0
pm - Did not swim Gatorman 3 mile due to shoulders
20 min Water Run at recovery effort
Swim 500 yd - 400 K, 100 very easy
strength training - core, lower body, shoulder rehab
Skip, glad to hear that you aren't having any foot pain, I know what that is like. Bummer about your shoulder. I hope that it turns out OK. Looks like you are doing alright with your training despite your set backs. Keep it up, less than ten weeks until the big day!
ReplyDeleteJust saw your message on my wall, I am going to be replacing my chain as well, I just didn't want to pay the $85+ that my bike shop was going to charge me. I can get it cheaper from Jensen's or some where. Funny, I was think the same thing about Macca, and how he had to pull out (was it in 2008?)due to the snapped cable. That would be a horrible way to end a race, after months and months of training. The last think I want to end my race is a mechanical problem with my bike.
ReplyDeleteHope the training is going well and that you are able to get some swim training in.