Here's a Plantar Fasciitis update: My frustration level about my seemingly neverending plantar f-ing-itis was pretty high this week. After weeks of acupuncture I still have pain. What's changed though is that it's really no longer in the traditional location(s) expected with plantar f. Perhaps I've run short on patience since there has been change taking place, which could mean that it has been effective. The pain has shifted to the very outside edge of my heel and up the side and back of the foot/heel (but does not involve the Achilles tendon in any way). For the next few weeks I am resolved to work hard at rubbing, rolling, and strengthening my feet and calves to see if that will finally allow me to ease back into running. For a year and a half - or has it been longer? - this has been going on. 1 1/2 years without running is "killing me". Invasive surgery is not an option based on the conversations I've had with various doctors. Positive thoughts, positive thoughts, positive...
Beyond that, training went much better this week, just as I'd hoped and planned that it would. I am always a much happier person when I manage to train well. And if I can get outside to do a lot of it? Even better! Maybe I shouldn't say this here but since I'm being honest... the quality of my training can also be affected by how my coaching of athletes is going. It just has to do with whether or not I've been helpful in moving them forward or not. Part of what I love about my long Sunday ride is it allows me to think about what I could be doing with them to help them improve.
The clinic Linda and I gave after the team training on Saturday was about goal setting. It stimulated me to work on my goals for Ironman Arizona. Thanks to preparing for it the the talk the night before, I woke up after 30 minutes and couldn't sleep. Instead I worked on my race goals (and plan) from 12:15 until 1:30am. Fortunately I was able to get a long nap in after lunch on Saturday before going for a swim. And, as a bonus, after my swim someone sold me, at a bargain price, a nearly new men's ML sleeveless Xterra Vortex to use as a loaner for a Team Challenge athlete.
One comment about weight. I get concerned when I am 5 lbs or more above what I consider "race weight". Most people wouldn't probably notice but I do. Although the scale tells the tale I could probably do without it and still know. My small excess appears first around the middle as "love handles" and all it takes is for me to do a little pinch test and I know.
Weighed 159.5 lbs during the week.
Week Totals - 17:57
Swim 4 times - Total 11,500yd, 3:23
Bike 4 times - 1x Road 4:44 (78mi); 3x Trainer 3:55 - Total 8:39
"Run" 5 times - 3x elliptical 2:05; 2x walk :40; - Total 2:45
Strength Training - 2x upper, 2x core, 2x lower - 2 sets of 12-15 Total 3:10
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Mon
am - Strength Training - save core for Tue.
WU :10 Elliptical; Strength train
pm - Trainer ride 1:30 Zone2 endurance; Fast walk :20
originally intended to be Elliptical run but was short on riding last week so changed it to a ride, not wanting to limit my "training viewpoint" to be strictly dictated by 1 week/7 day blocks.
Tue
am - Swim 2,900yd, :60 - Tempo/fast effort set; Elliptical :45
300S, 200K, 200Fr w/paddles
6 x 100 Fr on 1:35 (intended RI 10sec+) - #1-4 w/paddles, #5-6 no paddles
main set: 4 x 150 BS (broken swim) on 3:00 - 100Fast RI 10s, 50ez RI ~45s - 100's=1:13, 112, 112, 111
400 Fr P w/buoy, alternate breathing (every 3rd)
16 x 25 K RI 5-9s
200 CD
Elliptical :45 - Zone 2 - short on time; was aiming for :55
pm - Swim 1500yd, :23; Coach Team Challenge - swim workout
400S, 200 Fr w/paddles, 200 Fr
500 Fr - 6:50
200 CD
Wed
am - Trainer Ride 1:25 endurance Z2 effort
pm - Trainer Ride 1:00; core left over from Monday strength training
WU :10; Mod. effort Zone 2 - :30; 10 x 30/30 Sprints; CD :10
Thu- up too late to swim so switched workouts around
am - Elliptical 1:00
pm - Strength Training (lower body); Team Challenge - informal run - fast walk :35
Had :45 to squeeze in a WU and some weight training. New I could finish the strength training on Friday except for moving core to the weekend.
WU :10 Elliptical, Strength train lower body; :20+ break; Walk :35
Fri - Waking HR41 (lowest I've ever seen for me); weighed 159.5 lbs
am - Swim 3400yd, :58; Strength train (upper and some core)
500S, 200K, 500P w/paddles and buoy
4 x (5 x 100 Fr on 1:35 - focus on long stroke - intended RI~10sec) RIx 20-30s
200 CD
:15 shower transition; Strength train
pm - Rest (nothing to make up)
Sat - Waking HR41
am - Coach Team Challenge - bike workout
Road ride :30
pm - Swim 3700yd, :62
300S, 200K, 200S; 4 x 50 Fr on :50 (intended RI 10s)
400Fr P w/buoy and paddles; 4 x 50 Fr on :55 - faster than first set of 50's
4 x 500 Fr on 7:45 (intended RI 30s) - accelerate every 4th 25 - 7:12, 711, 711, 712
200 CD
Sun - waking HR43
am - Road ride 4:44, ~78miles, Transition walk :20
The first 73 miles are in this link but then it stopped working for the final part. Until then my average speed was 18.18mph. It feel rapidly for the final 90+ minutes as a strong head wind and cross wind kicked up. Probably added 15 minutes to my time. No heart rate monitor. 3 min. transition - Walk :20 - build mod to fast
http://cyclemeter.com/fe240f3a4e9952d6/Cycle-20130630-0702?r=e
pm - Strength training - finish core from Friday
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