Different kind of knee pain

For a couple of reasons I decided it would probably be smart not to work out this morning. First I could not find anyone else who wanted to do an open water swim - ok so I could have swam in the pool no big deal. The second is that my left knee really hurts - in a totally different kind of way from last weekend. It is more in the muscle - it is sharp and tight right above my knee on the right side of my left knee.. It especially hurts when I bend my knee.. When it is straight it hurts a little but not really much at all. I'm not sure what is going on so I figured I would error on the side of rest and caution. I have a massage appointment to day and hopefully she can help loosen up anything that might be stretched to tight. I might swim tonight but I'm going to wait and see how my knee feels...

5 mile run

Since it was down pouring this morning I did my 5 mile planned run on a treadmill which was way harder than running that long outside. So I did 5 miles in 47 min doing 10 min pace for half a mile then up to about 8-9 min mile pace for the next half and back and forth. Which made it almost bearable to be on a treadmill that long. I felt sort of tired this morning even though I slept in till 7am. The best news was that I saw the weather forecast for Sunday (Black Diamond Olympic Tri) and it was mostly sunny and 72 degrees :) which is way better than rain.

about 1600 yrds swim

As a recap yesterday was an unexpected day of rest - well of not working out anyway. I was at the office from 6:30am till almost 1:30 am with an hour break for dinner at 8pm. It was kind of crazy but that is the word of advertising for you.
So tonight I got back in the swing of training. The plan was warm up 300yds: 100 freestyle, 100 kick, 100 using pull buoy. Drills practice single arm drill, 25yds x 2 each right and left, practice catch-up drill 50 yds (total of 150 for drills or any others you know). Main set: 3 x 50 yds rest 5 seconds after each. 3 x 100 yds rest 10 seconds after each. 2x150 yds rest 15 seconds after each. 1 x 200 yds rest 20 seconds. cool down easy 200 yards for a total of 1600 yds depending on cool down.
I felt pretty good. I did all the distances though my rest times were slightly longer. I found out that I'm much more coordinated doing one arm drill when I use my right arm vs my left. I was all over the place when I used my left and just got all confused with my breathing and stuff... Guess I need to work on that one :) I really loved having a more structured swim workout - I definitely felt like I got more accomplished. Another note is that my knee did not hurt at all :)
After swimming I got my bike fitted correctly - which will hopefully help prevent the knee pain I felt on the last two longer rides I have done. Colleen mved a couple things around and they all felt more comfortable but to be sure I will ride my bike around the block a few time in the next day or so.

rain rain go away

This morning I ran 4 miles in 35:30 min on the treadmill at a 1.0 incline. I started slow because my knee is still sore but actually it felt ok running. I mixed it up a bit by sprinting for 1 min every 9 minutes and the last 2 minutes. Then streched out really well - esp my quads and it band.
So my knee stll really hurts when I go up and down stairs. I have an acupuncture apointment today and hopefully it will help. I definatly need to get my bike dialed in better.

Tour de vine

We had a great ride starting in Wenatchee and out through the Wenatchee Valley to Leavenworth through beautiful landscapes of fruit orchards and wineries. We rode on back country roads and it seems got out there before most other people. The morning was chilly but the sun was shinning and the views were wonderful. The only negative was that my left knee joint started to hurt really bad especially when I pushed on it to climb. I toughed through it as best I could and after each hill spinned and caught back up with Kyle, Bryan and Colleen. At the half way point we adjusted my seat back and adjusted the positon of my cleat on my shoe to bring my knee back and my heal in. It seemed to help - or maybe it was more that we got to ride down hill a lot more. I'm proud of my self for pushing through the at time major pain and staying with the group. (yeah they also waited for me after long hills so I could just spin so my knee did not hurt to bad). But still I feel good. The best rest stop was the bakery as we finished up. they had really good bread and other snacks. We will be stoping there on our way out of town :)
Colleen & Bryan at the start

Mac & Kyle