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.
Sep 20, 2006
Sep 18, 2006
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.
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.
Sep 16, 2006
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
Colleen & Bryan at the start
Mac & Kyle
Sep 15, 2006
Friday workout
After taking yesterday to rest this morning I ran 3 miles in 27 min and walked for another 6 min or so. I ran on the treadmill so every 5 min I increased my speed by at least .3 to .5 - it kept me entertained at least :) I considered swimming but instead streched out really well and did some abs. The back of my calves are a bit sore but that is about it. I streched them out really well and used the stick on them when I got back home. Other than that I'm just trying not to catch a cold that seems to be going around at work and I registered both Kyle and I for the Black Diamond Olympic Distance Triathlon.
Sep 13, 2006
Training has begun
I have started focusing my training towards ironman Canada 2007.. So in an effort to track my progress I'm going to start posting my workouts and comments on how things are going.
Tues 12 Sept
In the morning I ran 1 mile to warm up, then did 30 min of stairs at a moderate intensity. I streched out and did 4 sets of 50 crunches and 2 sets of 50 bicycle crunches, 5 1 min planks, and by then my abs were tired so I streched out again.
I planned on swimming in the evening but when I got to the pool around 7:30ish there was a waiting line for a lane and all the lanes were filled with 3 people. So after about 20 min wait I gave up and went home. I felt tired anyway and went to bed around 10ish.
Wed 13 Sept
I got to the pool around 5:30am it was pretty much empty :) so I swam for 45 min averaging about 60 second laps. I probably rested for about 5 min total. After about 30 min I started getting bored and really had to force myself to keep swimming and not just goof off or slack. I think having some drills to mix in would help a lot. After the swim I did some arm weights, bicept curls 3 sets of 15 with 8lb barbells, tricept dips 3 sets 15 with own body weight and feet raised, front shoulder raises 3 sets 15 with 5lb, side raises 3 sets 15 5lb - by this time my left shoulder started to ache and I was hungry so I headed out.
I met Steph at 6pm at Expedia and we started running around 6:10. I actually felt good I thought I would have been more tired. We kept and pretty even pace even up the hills. We ran out to the Lake Hills loop area - almost to Phantom Lake and then turned back and ran through BCC and got back to expedia at about 7:28pm. I'm not exactly sure how far we ran but we never walked and just kept going at an even pace. I felt really good like I could have kept running. It was wonderful.
Tues 12 Sept
In the morning I ran 1 mile to warm up, then did 30 min of stairs at a moderate intensity. I streched out and did 4 sets of 50 crunches and 2 sets of 50 bicycle crunches, 5 1 min planks, and by then my abs were tired so I streched out again.
I planned on swimming in the evening but when I got to the pool around 7:30ish there was a waiting line for a lane and all the lanes were filled with 3 people. So after about 20 min wait I gave up and went home. I felt tired anyway and went to bed around 10ish.
Wed 13 Sept
I got to the pool around 5:30am it was pretty much empty :) so I swam for 45 min averaging about 60 second laps. I probably rested for about 5 min total. After about 30 min I started getting bored and really had to force myself to keep swimming and not just goof off or slack. I think having some drills to mix in would help a lot. After the swim I did some arm weights, bicept curls 3 sets of 15 with 8lb barbells, tricept dips 3 sets 15 with own body weight and feet raised, front shoulder raises 3 sets 15 with 5lb, side raises 3 sets 15 5lb - by this time my left shoulder started to ache and I was hungry so I headed out.
I met Steph at 6pm at Expedia and we started running around 6:10. I actually felt good I thought I would have been more tired. We kept and pretty even pace even up the hills. We ran out to the Lake Hills loop area - almost to Phantom Lake and then turned back and ran through BCC and got back to expedia at about 7:28pm. I'm not exactly sure how far we ran but we never walked and just kept going at an even pace. I felt really good like I could have kept running. It was wonderful.
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