• 48m
  • 2500.00 yards
  • 01m 55s /100 yards

Swim: Long day
wu: 200swim, 200kick, 200pull, 200swim
main: 1 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last

Took it easy, probably more like RPE 2-3 for this workout. Felt good in the water today.

Lunchtime swim is done, probably go for a walk tonight.  Legs feel good but a little sore from yesterday.

  • 1h 55m 42s
  • 13.10 miles
  • 08m 50s /Mi

PR'd at the GB half mary. Felt pretty good the whole time. Pit stop to pee at mile 3.5. Weather was great--sunny and cool.

  • RACE DAY: Cellcom Green Bay Half Marathon
Heading up to Green Bay today.  Going to do a bike ride there before checking in and going to the pasta dinner.  See some of you Donkai tomorrow!
  • 45m
  • 4.10 miles
  • 10m 59s /Mi

Pooey. Felt great until about 27 minutes in when I contemplated puking. Walked the rest. I blame the Power Gel of unknown vintage I took before running. That's what I get for doing a morning workout! But, I'm done for the day so I don't have to leave the office at lunch and can chillax tonight.

  • 1h 25m
  • 23.00 miles
  • 16.24 Mi/hr

Est dist. Gotta get new batteries for the computer on the tri bike.

So, haven't put many miles on the tri bike this season. Definitely need to put more on--this was not a very solid ride!

Went to see the ART guy again today.  Totally happy with the results.  Feel  awesome.

  • 36m 22s
  • 4.00 miles
  • 09m 05s /Mi

Treddy with .5% incline. Pain free. Nice and relaxed. Awesome.

  • 10m 30s
  • 600.00 yards
  • 01m 45s /100 yards

Short on time as I wanted to make the run a priority. Focused on a smooth, long stroke with good forearm positioning.

Swim and run at lunch today.

  • 1h 38m
  • 30.20 miles
  • 18.49 Mi/hr

Tri Wis Lannon ride. Good times. Stopped with a new guy when he got a flat so there was a good 10-15 minute break about 20 miles in.

  • 10m
  • 1.00 miles
  • 10m /Mi

Brickage. Felt good.

Wow.  Totally impressed with Active Release Therapy.  In just over an hour I feel sooo much better.  Most of the time was spent with diagnosis and then we did some active release stuff and finally some exercises.  My hips and shoulders feel like they are aligned--tho before treatment they didn't feel out of line.  I've got a bunch of stuff going on with alignment and had some tendons/ligaments/muscles that were binding.  By getting a start on releasing that stuff we are on our way.  Confirmed that the shin splints were the symptem of a problem elsewhere in the body.  Going to go back to see him two more times and he gave me daily exercises to do as well.

I'm a skeptic of all things other than traditional medicine and massage.  Never seen a chiropractor.  Never considered anything like this before.  The real test will be how I feel a month from now so I'll reserve judgment for then.  But for now I'm impressed.
Oh, and I'm clear to run.  May try to do a short brick tonight after the Lannon ride.  Will likely go to Green Bay and do the half mary as an easy long run so long as I stay pain free.

PeterAK's Training Log

 May 2009 
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