Lol, recovery week my ass. This week was pretty brutal.
Monday -- 5:30 swim at Trousdale. Was supposed to do 2600, ended up doing 2900m in 1:09:xx. My shoulders were a little tight. Drove down to Titusville Monday, ate lunch at 4 rivers bbq in Orlando -- incredible. Ate dinner at dixie crossroads in Titusville -- incredible seafood. Did the ellipse machine for a hour Monday night. Achilles tendon felt fine.
Tuesday -- Woke up at 5:30 and did an hour on the ellipse machine. Achilles tendon still felt fine. Lunch at Chef Larry's in Titusville -- great food. Dinner at David's Real Pit BBQ in Gainesville -- incredible. Made it back to Tallahassee at 11 PM.
Wednesday -- 5:30 AM swim at Trousdale. Supposed to swim 2750, ended up swimming 2900m in 1:03:xx. I was tired from the day before. Made a visit to Doc Thompson to look at my achilles tendon. I haven't run since the 10 mile challenge in early december when I really tore my achilles tendon up (well, except for a few easy bricks). Doc cleared me to run again, and it was so thrilling. I had really missed running, and am really out of running shape. I know I have to slowly work my way back into running, but plan on seeing what I can do. Red Hills is about 5 weeks away, and then I have either Beach Blast Olympic or Gulf Coast 70.3 -- prob BB b/c I don't think I can ramp up to a half marathon by then. Wed pm, rode the stationary bike for an hour.
Thursday -- woke up at 5:30 AM and did p90x kenpoX workout. Achilles tendon held up, no pain. Thurs pm, I did my first run back - -an easy jog around the neighborhood. http://connect.garmin.com/activity/69952110 Achilles tendon felt fine, althought I could tell that my muscle memory was gone and I had no idea how fast/slow I was running.
Friday -- woke up at... wait for it... 5:30 and went to Trousdale. Supposed to swim 2800, but cut it short at 2000 in 47:53. I was tired and actually very sore from running the day before. I had my Charter School Appeal Commission meeting Friday, but it went ok. No exercise Friday pm, but I had fish tacos at The Filling Station in Midtown.
Saturday -- I slept in -- felt wonderful. Woke up at 9AM. Ran some errands and then went to Morcom and swam with Sandy and Charlie. Swam 3100y in 1:00:27. I also learned that short courses are 25 yards, and long courses are 50 meters. Never got the difference between yard and meters before. It also explains how my threshold pace is 13 seconds different when swimming long v. short course. Went to the Godby track and ran 45 minutes Sat pm. 3.5 miles total, achilles tendon felt fine. I am trying to emulate Craig Alexander when I run, which is a new running style for me so it will take some getting used to.
Sunday -- I should rename this Painday. Rode 65 miles with Sandy and Charlie (and gang). Headwind both ways. Beautiful ride to Thomasville. Water bottles ejected 5 times total (haven't had any eject in the prev 2 years), so I have got to fix that. I bonked the last 15 miles or so. I could manage 15-16 on the flats, and could get some speed downhilld, but the uphills was at 6 mph or so, all I could do to move the pedals and not fall off the bike. 3:35:xx, 18.1 avg mph. http://connect.garmin.com/activity/70438754
Did a quick brick afterward - achilles tendon was a little tired, but not sore. http://connect.garmin.com/activity/70438754
I pigged out Sun pm. 2 gatoraid recovery drinks, grande vanilla frappuccino, and 3/4 little ceasars large pepperoni pizza. So I pigged out.. again. I was 197.0 the last couple of days, so let's hope I don't gain too much weight. But no travelling next week so I can focus on eathing healthy again.
Edit -- Monday monring update -- still weighed 197.0 this am, despite all the junk I ate yesterday. That ride must have really taken it out of me. I slept in until 7:25 this AM, decided to skip the swim in lieu of rest. My body is sooooooore right now. Peace out.
Thursday, February 24, 2011
Cleared to Run
I will do a full week 8 (recovery week) update later on, but wanted to share good news. I saw Doc Thompson at TOC yesterday morning. He took a look at my achilles tendon. Gave me some warm-up and stretching exercises and cleared me to start running again. SWEET!!!!!!!!!!!!!!!!!!
So hopefully after work today I will try a short run, maybe a trail run or the like.
So hopefully after work today I will try a short run, maybe a trail run or the like.
Saturday, February 19, 2011
Week 7
Wow, this week really blew by. As I previously posted, I went to Port Charlotte Tuesday for a hearing Wednesday. We drove back Wednesday night, and I finally got to bed aroune 11:30 PM. The Wednesday hearing was continued until Friday, which we luckly held in Tallahassee. On top of that, I had to schedule a trip to Titusville this coming Monday and Tuesday to interview witnesses for a PERC hearing (which I will be going back to Titusville on March 7, hearing March 8, and return March 9). So moving on to my workouts...
Monday, I swam, did my 3x300 swims to establish my T-pace. This was the first time I did this test in a 50m pool -- my other tests were in the 25m pool. Anyway, my time was 1:53, which is a step back for me. However, I am not going to worry that much, b/c I did a hard workout the day before and was knocking back 100's in 1:36, so it is understandable that my times were slower. Cruised on the stationary bike Monday PM.
Tuesday I don't think I did anything. Maybe some crunches, etc. in the AM. Wednesday, I woke up early in Port Charlotte and rode the stationary bike for an hour. Felt good. Thursday was definately a day off. Friday I swam 2500. It was "force" workout where most of the work was pulling and using paddles.
Today I am going to swim and then take the cx and ride the entire Munson Hills trail. Tomorrow is a 40 mile bike ride.
Far and away the best news this week was my weight. I have really been struggling since really before Augusta. Last May I got down to 186, but that slowly crept up until Augusta (I raced at 202), and even got to 209 in November. Basically I was so worried about not eating enough and loosing strength for Augusta that I overdid it. I could tell it really hurt me on the run. Also, after Augusta I ate like crap for a long while. Anyway, after hitting 209, I got pissed off (seems to be a yearly habbit now), and started exercising more and watching what I ate. So the good news is that Thurs, Fri, and this morning, I have weighed less than 200 pounds!!! I was 199.x Thurs, 198.2 Friday and today. Definatly not "celebrating," rather using this as motivation to keep up the good work.
Last year at 186, I could tell that I was faster/stronger, but still had some weight to loose. I was still about 20% body fat then. So I hope to work down to 175 and evaluate how I feel, etc. I think my strength, speed, etc, will suffer a little bit, b/c I am more focused on loosing weight, but will try to rebuild strength, etc., once I find and stabilize at a happy weight. I may decide to go up to 180, be happy at 175, or even try to drop to 170. As reference, in high school I was 158 my sr year (basketball shape -- legs cut from stone, but otherwise a beanpole of skin and bones). I remember 175 in college and think that should be a pretty good weight. Of course, that is another 25 pounds on top of the 10 I have lost already -- gonna be tough to get there -- but I will give it a shot.
Monday, I swam, did my 3x300 swims to establish my T-pace. This was the first time I did this test in a 50m pool -- my other tests were in the 25m pool. Anyway, my time was 1:53, which is a step back for me. However, I am not going to worry that much, b/c I did a hard workout the day before and was knocking back 100's in 1:36, so it is understandable that my times were slower. Cruised on the stationary bike Monday PM.
Tuesday I don't think I did anything. Maybe some crunches, etc. in the AM. Wednesday, I woke up early in Port Charlotte and rode the stationary bike for an hour. Felt good. Thursday was definately a day off. Friday I swam 2500. It was "force" workout where most of the work was pulling and using paddles.
Today I am going to swim and then take the cx and ride the entire Munson Hills trail. Tomorrow is a 40 mile bike ride.
Far and away the best news this week was my weight. I have really been struggling since really before Augusta. Last May I got down to 186, but that slowly crept up until Augusta (I raced at 202), and even got to 209 in November. Basically I was so worried about not eating enough and loosing strength for Augusta that I overdid it. I could tell it really hurt me on the run. Also, after Augusta I ate like crap for a long while. Anyway, after hitting 209, I got pissed off (seems to be a yearly habbit now), and started exercising more and watching what I ate. So the good news is that Thurs, Fri, and this morning, I have weighed less than 200 pounds!!! I was 199.x Thurs, 198.2 Friday and today. Definatly not "celebrating," rather using this as motivation to keep up the good work.
Last year at 186, I could tell that I was faster/stronger, but still had some weight to loose. I was still about 20% body fat then. So I hope to work down to 175 and evaluate how I feel, etc. I think my strength, speed, etc, will suffer a little bit, b/c I am more focused on loosing weight, but will try to rebuild strength, etc., once I find and stabilize at a happy weight. I may decide to go up to 180, be happy at 175, or even try to drop to 170. As reference, in high school I was 158 my sr year (basketball shape -- legs cut from stone, but otherwise a beanpole of skin and bones). I remember 175 in college and think that should be a pretty good weight. Of course, that is another 25 pounds on top of the 10 I have lost already -- gonna be tough to get there -- but I will give it a shot.
Sunday, February 13, 2011
Weeks 5 & 6
I have been a little busy the last couple of weeks, so I haven't been updating the blog like I would like to. Work has really gotten busy, but that is a story for another day. For a recap of the last two weeks:
I rec'd the results from my VO2 Max test. In short, I have a lot of room for improvement (trying to look at it from the good point of view). Comparing the results from this year to last year:
March 5, 2010 -- Run Test, 202 lbs.
Vo2Max -- 50.2, 195 bpm
AT VO2 -- 46.2, 185 bpm
AeT -- 32.6, 154 bpm
3/24/10 -- resting/sleeping hr 58
January 29, 2011 -- Bike Test, 204 lbs
Vo2Max -- 45.8, 184 bpm, 450 watts
AT VO2 -- 31.2, 153 bpm
AeT -- 23.7, 132 bpm
2/15/11 -- resting/sleeping hr 56
I know it is hard to compare apples to oranges, but damn, that is disappointing. Even though I haven't been running since early december, am a couple of pounds heavier, and have been doing slow hr high rpm bike rides, I was hoping that the base I got for Augusta would have put me a little better than last year's test. I expected by VO2Max to be a little diffent, but was really suprised at my how different my AT and AeT was comparing the two years.
I just have to realize that I don't need to fret about comparing this year to last year, and just focus on using this test as a starting poing for this season. In that regard, there are some positives -- my max hr on the bike is in a pretty good spot. My swim times are getting faster/stronger, and I am getting better on the bike. And IMFL is a long way away. Running -- well resting the achilles tendon still.
Week 5
Got in all 4 swim workouts -- 2700, 1600 (lightning ended it early), 2700, and 2000. That brings my swim total up to 39,500. Notable workout was a 1000 TT, splits at 9:11 and 9:26. I was pushing, but not going all out. Much faster than red hills my last two years -- 11:26 and 11:30, and that was with a wetsuit.
Biking -- stationary cycle and spinner during the week, 3 hr bike ride on sat (cx, road and munson hills), followed by a 1 hour ride on sun (blountstown).
Week 6 --
Swim -- off week. slept in monday, freezing wed so Trousdale closed, swam Friday but staff closed the pool after 500 b/c chlorine was too high. So Sunday I did 2800, felt great. I thin kthe rest really let my body recover and get stronger. I was consitently knocking out 100s at 1:36 -- very good for me. Total distance for GC training - 42,800.
Biking -- stationary cycle on Monday, Tue and Wed am. Wed pm, I rode the cx off-road at Munson Hills for an hour. That was a blast. Sat I did a 3 hour ride -- southwood to chaires to Wacissa, firetower hill and then tram road back to southwood. 43 miles. headwind on tram road sucked donkey balls. I was whipped. However, good news in part -- Saturday am I weighed myself and was 199.8. That is the first time I have been under 200 since September 1. And down from a high since then of 209. Training and healthy eating is starting to pay off. Of course to celebrate (and b/c I was famished after the ride), I had 1 fresh for lunch and a tombstone pizza for dinner, so sun am I was above 200 again (but will be below 200 permanently soon enough).
This coming week, I have to go down to Charlotte County for a hearing. Driving down Tuesday PM, hearing Wednesday. Drive back Wed PM, catch up Thursday, and finish the hearing in Tallahassee on Friday. So My training this week may not be that good. Maybe the hotel has a gym and I can ride the stationary cycle some Tuesday night/Wed am. Cross your fingers.
Finally, I have decided that I am not going to race Gulf Coat. I haven't been running, and can't risk injuring my leg further and screwing up IMFL. So, as an alternative, I am hoping to do the following races this year (leg permitting). I am not going to worry about training/tapering for the sprint races; rather, just do them as them come along as part of my training for IMFL. In the meantime, I am going to stick with my Gulf Coast training schedule, which will get me through Madison. After that, I can recover for a couple of weeks and then start working up training for IMFL.:
4/9 -- Red Hills Sprint
4/23 -- Beach Blast Oly
5/14 -- Madison Oly
6/25 -- Jax Sprint 1
7/16 -- Jax Sprint 2
8/6 -- Jax Sprint 3
8/28 -- Hammerhead Olympic
9/25 -- Augusta 70.3
11/5 -- IMFL
I rec'd the results from my VO2 Max test. In short, I have a lot of room for improvement (trying to look at it from the good point of view). Comparing the results from this year to last year:
March 5, 2010 -- Run Test, 202 lbs.
Vo2Max -- 50.2, 195 bpm
AT VO2 -- 46.2, 185 bpm
AeT -- 32.6, 154 bpm
3/24/10 -- resting/sleeping hr 58
January 29, 2011 -- Bike Test, 204 lbs
Vo2Max -- 45.8, 184 bpm, 450 watts
AT VO2 -- 31.2, 153 bpm
AeT -- 23.7, 132 bpm
2/15/11 -- resting/sleeping hr 56
I know it is hard to compare apples to oranges, but damn, that is disappointing. Even though I haven't been running since early december, am a couple of pounds heavier, and have been doing slow hr high rpm bike rides, I was hoping that the base I got for Augusta would have put me a little better than last year's test. I expected by VO2Max to be a little diffent, but was really suprised at my how different my AT and AeT was comparing the two years.
I just have to realize that I don't need to fret about comparing this year to last year, and just focus on using this test as a starting poing for this season. In that regard, there are some positives -- my max hr on the bike is in a pretty good spot. My swim times are getting faster/stronger, and I am getting better on the bike. And IMFL is a long way away. Running -- well resting the achilles tendon still.
Week 5
Got in all 4 swim workouts -- 2700, 1600 (lightning ended it early), 2700, and 2000. That brings my swim total up to 39,500. Notable workout was a 1000 TT, splits at 9:11 and 9:26. I was pushing, but not going all out. Much faster than red hills my last two years -- 11:26 and 11:30, and that was with a wetsuit.
Biking -- stationary cycle and spinner during the week, 3 hr bike ride on sat (cx, road and munson hills), followed by a 1 hour ride on sun (blountstown).
Week 6 --
Swim -- off week. slept in monday, freezing wed so Trousdale closed, swam Friday but staff closed the pool after 500 b/c chlorine was too high. So Sunday I did 2800, felt great. I thin kthe rest really let my body recover and get stronger. I was consitently knocking out 100s at 1:36 -- very good for me. Total distance for GC training - 42,800.
Biking -- stationary cycle on Monday, Tue and Wed am. Wed pm, I rode the cx off-road at Munson Hills for an hour. That was a blast. Sat I did a 3 hour ride -- southwood to chaires to Wacissa, firetower hill and then tram road back to southwood. 43 miles. headwind on tram road sucked donkey balls. I was whipped. However, good news in part -- Saturday am I weighed myself and was 199.8. That is the first time I have been under 200 since September 1. And down from a high since then of 209. Training and healthy eating is starting to pay off. Of course to celebrate (and b/c I was famished after the ride), I had 1 fresh for lunch and a tombstone pizza for dinner, so sun am I was above 200 again (but will be below 200 permanently soon enough).
This coming week, I have to go down to Charlotte County for a hearing. Driving down Tuesday PM, hearing Wednesday. Drive back Wed PM, catch up Thursday, and finish the hearing in Tallahassee on Friday. So My training this week may not be that good. Maybe the hotel has a gym and I can ride the stationary cycle some Tuesday night/Wed am. Cross your fingers.
Finally, I have decided that I am not going to race Gulf Coat. I haven't been running, and can't risk injuring my leg further and screwing up IMFL. So, as an alternative, I am hoping to do the following races this year (leg permitting). I am not going to worry about training/tapering for the sprint races; rather, just do them as them come along as part of my training for IMFL. In the meantime, I am going to stick with my Gulf Coast training schedule, which will get me through Madison. After that, I can recover for a couple of weeks and then start working up training for IMFL.:
4/9 -- Red Hills Sprint
4/23 -- Beach Blast Oly
5/14 -- Madison Oly
6/25 -- Jax Sprint 1
7/16 -- Jax Sprint 2
8/6 -- Jax Sprint 3
8/28 -- Hammerhead Olympic
9/25 -- Augusta 70.3
11/5 -- IMFL
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