Run
  • 26m 30s
  • 3.65 miles
  • 07m 16s /Mi

wokeup without any real discomfort so tried another short run...felt the same, no real calf pain but back of the knee still irritated...sets in after first mile but at least it didn't get worse....running pace felt fine...no running monday and will try another short one tuesday...

Swim
  • 1h 17m 56s
  • 4300.00 yards
  • 01m 49s /100 yards

I really needed a good workout to lift my spirits so I went to the pool with one mission...shatter my longest contiguous swim of 3300 and swim the entire Ironman distance of 4250....tried to mentally take myself out of the pool and visualized myself on the course at various points...good news is my last few hundred yards were at about 1:52/100yd pace so I didn't fade too much at all though my shoulders were buurrrrrrning at the end...nice to actually have the IM distance under my belt...good overall workout!

Strength
  • 25m

IT stretches, situps, stretching

Run
  • 21m 20s
  • 3.00 miles
  • 07m 07s /Mi

tried a short run, no calf pain but still some discomfort in the back of the knee...at least it wasn't burning pain...lifted my spirits a tad after being in the dumps the last few days...

Strength
  • 25m

IT stretches, situps, stretching

Will do some weights tonight but will stay off the bike until the bike fit to let my knee heal. Although I've been really enjoying multiple workouts, I need to get my priorities straight. Boston is about 9 weeks away so I need to put the bike aside and do what I need to do to heal so I can get back into good running form. Biking one day a week is the most I should really try to do. I won't change my swimming focus, but running needs to be first right now.

Swim
  • 56m 38s
  • 2100.00 yards
  • 02m 42s /100 yards

1 x 800 warmup (14:43)
:45 rec
20 x 50's with :45 rec
(41, 41, 41, 42, 41, 41, 41, 42, 41, 40, 41, 42, 42, 41, 41, 42, 41, 41, 40, 38)
1:00 rec
1 x 300 cool down (5:36)

wanted to do longer yardage but i keep reading the importance of tempo structured workouts... shoulders were pretty much on fire at the end anyways.. will shoot for 3000 yds sunday...

Sport
  • Stretching
  • -----

Bike
  • 40m 46s
  • 12.00 miles
  • 17.66 Mi/hr

warm up
3 x 5:00 at tempo pace
3 x 5:00 at steady pace
cool down

about to throw my knee out the window...wasnt bad but could feel a constant slight aggrevation...maybe its the bike fit...could tell my left knee comes in more than right and almost brushes the bike...made apptmt for bike fit next thurs night...feels like i'm twisting my knee slightly...who knows...sooooooooo frustrating...

Run
  • 10m
  • 1.32 miles
  • 07m 35s /Mi

I caved, what can I say... ran for 10:00 on the treadmill and felt no real pain or discomfort. Can feel a little tightness afterwords so I'll definitely hold off a few more days then try another 10-20:00 run.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    50
    50
    0
    0
  • ABS - Medicine Ball Twist
    2
    50
    50
    0
    0
  • BICEPS - DB Curls Alternating
    3
    10
    10
    30
    30
  • CHEST - Flat Bench Press
    3
    10
    10
    125
    145
  • 3
    15
    15
    150
    150
  • SHOULDERS - Flys
    3
    30
    30
    10
    10
  • TRICEPS - General
    3
    15
    15
    50
    50

IT stretches, etc...

Swim
  • 1h 02m
  • 3300.00 yards
  • 01m 53s /100 yards

4 x 800 (13:19, 13:31, 14:36, 14:50)
100 cool down

a perfect example of starting strong and slowing down each set, but i felt relaxed and quite good the whole way actually so a good overall swim, 3,300 is my longest yet, and i think 13:19 is the quickest 800 i can recall

brian joined a new LAF near the mall and invited me to check it out and swim...a 20 minute drive but what the heck...let me just say i was SHOCKED to see a good 25 people standing outside the locked doors at 4:55am with their gym bags...my car said it was 14 degrees...people, do you not have car heaters? this LAF was HUGE, a mall of a gym...did they think the treadmill's would be full? there was like 100 of everything, machines i've never seen before...place was amazing, but do we need to huddle in arctic weather to stampede inside? on the way out, i saw no less than 30 people cranking away in a spinning class...looked at my watch and it was about 6:20am...seeing that many people working out like that made ME feel lazy, and i had just finished working out...the pool, i can now relate to seeing other blogs and needing to share lanes...dude, move your hairy *ss over, much appreciated...i see 6 lanes and 9 people, do the math....i could fit 4 of these pools in the high school pool i normally swim at...think i got a tan while swimming, water temp was 81...add some bubbles and it's a hot tub...fun workout, enjoyed seeing a new place, nice change of pace...

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    50
    50
    0
    0
  • BICEPS - DB Curls Alternating
    3
    10
    10
    25
    25
  • CHEST - Flat Bench Press
    3
    10
    10
    125
    145
  • CHEST - Incline Bench - Machine
    3
    12
    12
    90
    90
  • 3
    15
    15
    150
    150
  • SHOULDERS - Flys
    3
    30
    30
    10
    10
  • TRICEPS - General
    3
    15
    15
    50
    50

IT stretches, etc

5pm - no nightly biking or swimming today...picking up some balloons to surprise alexis for her birthday (7)...she went to school happy as a clam with birthday cupcakes for her class, and has a few presents to open tonight... i pray there isn't a horse or some other live animal in the backyard when i get home, i'll die...

let's hope this isn't a sign of the week to come...went to the gym to do a good solid ST workout to quickly realize i forgot shoes...kind of important...good move sattler...

jms703's Training Log


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