Silver Spring,MD 
I'm almost as nervous about going out to Iowa for RAGBRAI as I am for some of my races.   This is going to be fun.  :)  Leaving for the plane in about 10 minutes.  Have a great week everyone.
  • Physical Therapy
  • 20m


  • Physical Therapy
  • 30m


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.


  • 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.  :(

  • 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. 

  • Yard Work
  • 1h 00m

  • Yard Work
  • 2h 00m

crowny2's Training Log

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