frosty morning

It was super chilly this morning. It took me about 15 min to not feel cold in the water - and then even to rest for a min or so I got cold again. I did about 1600 yrd work out in about 50 min.
300 yrd warm up
100 yrd side kick drill
100 yrd switch drill
100 yrd rotation w/ resistance drill
100 yrd catch ups
100 yrds one arm - 50 each arm
main splits
50 yrds - 100 yrds - 150 yrds (will pull buoy) - 200 yrds - 150 yrds (w/ pull buoy) - 100 yrds - 50 yrds
50 yrd cool down and stretched till I froze and had to get out of the pool. lol
I felt really good esp on my main set I really work on reaching and following my stroke through all the way. It seemed helped me feel smother and faster.

no sleep = no energy

I woke up at about 3am this morning and was never able to go back to sleep. I planned on going for a swim today to loosen up after running yesterday but I never really had any energy. To bad the pool was not open at 5am lol. I feel good though no pain in my foot or any real muscle soreness - just tired.

little green machine

Yesterday was it was the perfect weather for doing my long run - sunny and a little bit cool and crisp. It was wonderful. Colleen rode her mt bike along with me - carrying my water and gu - it was quite the treat :) We started by going around green lake then went down stone way and got on the burk gillman trail went past the UW campus and then back up towards green lake again. It was great route lots of variety of running surfaces and distractions. Colleen also tracked my miles for me :)

mile 1 8:56
mile 2 8:55
mile 3 9:21
mile 4 8:45 (down hill Stone Wy)
mile 5 9:40 includes stop to stretch
mile 6 9:18
mile 7 9:07
mile 8 9:55 (uphill and brief walking)
mile 9 ?????

I felt good, my foot only hurt a little bit. The biggest thing was after the run I forgot to eat anything so later in the day I got a really bad headache and stomach ache which did not go away till I went to bed after taking some Tylenol. But I learned a good lesson - I will eat something with protein in it.
In other news yesterday we got a new car - well new to us - a green 2002 mini cooper with white racing stripes, a rack, fog lights and best of all heated seats hehe.

all about the legs

I had a fun time doing my leg work out tonight. I started with a warm up on the elliptical and some light stretching. Then I got started with 30 squats with 20lbs of weights, 30 jumps squats with the same weights. next I did 30 squats with same wight on for/aft with the balance board, 30 squats on right/left balance with weights. Then to make it harder I did 20 one leg squats on each side with the weight. Since I did not feel done with squats yet I did 50 on the bosu, 3 sets of 12 single leg squats on the bosu. 50 hamstring rolls on the ball. Lunges with the front foot on balance disc thing - 50 for each leg. The clam shell exercise the pt people have me doing - 2 fatigue x 2 on each side (I think 50 each x 2 but I lost count). Monster walk with a blue band around my ankles 25 steps each way. I still felt good so 30 reps x 3 sets of leg presses with a 45lb plates. I finished with calf raises - but i only did 25 or so my foot started hurting. So I stretched out really well and headed out.

still water

This morning I swam about 1800yrds total in a completely empty pool - which I think made it harder to focus and keep swimming strangely enough. I started with 300yrds warm up, 500yrds of drills - 100yrds side kick, 200yrds switch, 100yrds catch-up, 100yrds single arm (50yrds each). Then in an effort to improve how I felt doing 100yrds distances I did 100yrds x 10 with short rests between. I focused on really stretching out and rotating side to side and keeping my breathing relaxed. I felt pretty good, my feet cramped up a tiny bit but I stretched and it went away. To cool down I stretched out my legs and back. My abs and shoulders are sore form yesterday but once I was warm it felt fine, esp my shoulder.
Some bummer news it sounds like Kyle might have a stress fracture in his foot. He saw the doctor yesterday and one his calf muscles is so tight that it might have caused one of the tiny bones on the outside of his foot to fracture. Not totally sure yet they are seeing if massage and ultrasound will help loosen the muscle and thus ease the pain. But if it does not get better they will do a bone scan or something next week to see if there is a fracture. Kyle's says my foot thing must have been contagious. haha He still thinks he might do the California International marathon though - Kyle thinks that if he can run at all he can run forever. Lucky him lol. That with Stephs' cracked ribs my running partners are disappearing. :(