Silver Spring,MD 
Sport
  • Physical Therapy
  • 30m

Shoulder

So I had my PT eval today.  Was given some homework so I did it tonight.  Probably going to try to do it every morning.  He said I have to do it every day.  Both arms.  Basically I have a weak infraspinatus and lower trapezius. 

Also, I'm not running because of whatever I did to my soleus (sp?).  It is still pretty tender.  So I doubt I will be doing a brick in Iowa during RAGBRAI.

 

Run
  • 29m 05s
  • 2.94 miles
  • 09m 53s /Mi

WU: 10'
MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Damn.  Something happened to my calf/achillies at the beginning of lap 7.  Up to then it felt great.  So I pulled the plug and called Beth to come pick me up (I was at the HS track about a mile away).  At first I thought it was a cramp.  It isn't.  It isn't a pull either.  At least I don't think so.  Maybe it is.  I was really working on keeping a good smooth stride going.  Keeping the pace at and below 8:00/mile but trying to keep it pretty.  Keep it smooth.  I don't think I was over doing it.  We shall see.  Grrr.... this has not been the best of years when it comes to health.  :(

Swim
  • 41m 13s
  • 1645.92 meters
  • 02m 30s /100 meters

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest �score?� (Ex: 43 strokes + 45� = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10�) moderate. 4 x 50 kick (20�) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Thought I could get a small ride in at lunch on the stationary at the gym.  No such luck.  :(  I'm going to have to rethink if I'm trying to do too much.  Maybe I can't do this volume. 
 

Sport
  • Yard Work
  • 1h 00m

Sport
  • Yard Work
  • 2h 00m


 And the bike is on its way to Iowa.  See you in a week Rioja.  :)
Swim
  • 45m 04s
  • 1828.80 meters
  • 02m 28s /100 meters

No warmup
1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).

Run
  • 2h 00m
  • 11.42 miles
  • 10m 31s /Mi

WU: 20'
MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: 6' cool down.

Hot diggity dog!  I broke the 10 mile barrier.  Never, ever run that far in my life.  And I felt good.  Toes still giving me issues, but legs were great.  I mean really great.  I felt awesome. 

Now I get to assemble the Air Caddy for my bike to ship it to RAGBRAI tomorrow.  Getting closer. :)

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 7.5 Overall Workout: 5

crowny2's Training Log


 July 2009 
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