Friday's workout...

still resting groin. No training for me until Mon at earliest.

40 mins spinning on the turbo trainer for me - a little boring but felt good afterwards!

1000 yards swim- 36 minutes. felt like crap!
1 hr on stationary bike at 16 miles an hour.
Ready for the sun to come back.

Planned:

Swim = 2300y
500y warmup
5x100 drill set
8x50 swim set
4x100 IndMedley (won't do BFLY, but more FS instead)
500y cool down

Since it's at 150HR (slow, easy) and I'll be late on time (woke up late, didn't pack my training bag last night. Bad me.), I'll likely skip the WU and Cd ... unless I have time.

Run = 40min

15:00 WU (80-150)
10:00 (140-150HR)
15:CD (80-150)

Again, since it's at 150HR, I'll probably just run 40min at a HR @150 or slightly below. Zzzzz.

I won't warmup. If my muscles are not armed up after swimming ~2000y ... they won't ever be warmed up.

You warm up to get the blood flowing through a muscle and to lubricate the joints. 2000y of swimming should do that just fine.

still resting groin. No training for me until Mon at earliest.
Be a man and ICE it! Be careful with the Flexall 454 ... I made that mistake in college .... but that's another story.

(i despise indoor tracks...mentally its about 4 times as long!).

I know what ya mean about being locked up indoors. But, imagine this ... the track I would run on is covered in 6 inches of ice and snow.


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You guys are doing better than me on the stat'bikes. I got a trainer, and after 30 minutes of a planned 1-2 hour ride, I'm ready to [1] fall asleep, or [2] do something else. I need to work on that.

I also need a new seat.

Planned Workout

40 min pool swim
40 minutes with the weights

rest tomorrow, brick on Sunday :-)

swim-2k yds in the a.m.
run-4 miles mid tempo run p.m.

Swam today for the first time in a long time. More strength training and running tomorrow. Here's what I did today
900 yds, 30 min fairly leisurely swim
30 min ab/back workout

...I love the YMCA

60 minute bike on the rollers.

Friday is my rest day. It was a relaxing day away from the gym.
Today (Saturday) at 8am I biked on my trainer for 10 miles and ran 3 miles at a 7 min mile pace. Great day. Feel good.
Hey, In regards to the boring times on the bike or running indoors. Record your music. Mix it up. Not the same artist. It gets me through the workouts in the winter.

BE A MAN AND ICE IT... ouch!! i want my mommy.

Worked at the fire station Friday, only got three hours sleep, busy night! Today I did an 80 minute ride on my CycleOps rollers. Tomorrow I have a 40 minute run planned.

Yesterday (Saturday) did walk/run (my weakness!!!!!!) for 45 minuts. I am at 1 minute walk/2 1/2 minute jog. Shin splints are slight this morning. Those darn shin splints are hard to cure!

Today will be either a rest day or social/easy bike ride.

Tomorrow's plan is to swim 1200 yards.

I did my icing (groin) this week and was careful with China Gel on it:-) I will finally start again today taking it easy this week. Any time I did some chores around house this weekend (Christmas stuff in attic, pull weeds, etc) I iced it afterwards to make sure I didn't have a relapse.