Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Partly Cloudy High 80FLow 62F
  • Temp: 57F
  • Hum: 100%
  • W: 0mph N
THURSDAY
Light drizzle
High 79F
Low 59F
FRIDAY
Sunny
High 88F
Low 66F
SATURDAY
Sunny
High 88F
Low 66F
SUNDAY
Sunny
High 89F
Low 68F

Saturday - October 27

Run
  • 33m 45s
  • 3.13 miles
  • 10m 47s /Mi

Gray Ghost 5k
Holy cow, this was an incredibly fast run for me, a PR, in fact (at least the fastest run in the past quarter century)

  • Calories: 2130 From fat:436.07 (49.14g, 20.47%), From Carbs:1185.89 (300.68g, 55.68%), Protein:508.04 (128.81g, 23.85%)

Friday - October 26

Bike
  • 1h 22m
  • 20.23 miles
  • 14.80 Mi/hr

2:00 PM / 48 degrees outside
I felt like real hardcore biker today. Had on my leggings and my short sleeve bike jersey, with a short sleeve tech-T underneath, and a thermal cap under my helmet. No bundling up for this ride, baby.
Gorgeous ride, Zone 2.
I had to chuckle when I passed a house on the return trip... three HUGE turkeys were eating out of the bird feeder in the front yard!!
And, the school zone speed detector was working when I was riding on a flat area... very fun to see my speed listed (18 mph) in huge, neon numbers!

Run
  • 1h 03m
  • 4.03 miles
  • 15m 38s /Mi

7:00 PM TEAM Weight Loss
More Z3-Z4 intervals... 10 of those puppies. For some reason, it wasn't as nasty tonight as it was on Wednesday night.

I can tell, however, that I need to give my adductors a break, as they are a bit tender after all of the intense running this week.

I am doing the dance of joy this morning... I have lost 3.8 pounds of fat this week. I have been listening to my body, and eating when I am truly hungry... which has resulted in a daily caloric intake around 2000 calories (I need to calculate this week's average).

My RMR has definitely been kicked into high gear and I will need to have it remeasured during the week when we have finished TEAM weight loss and moved on to TEAM fitness.

Yesterday, I ended up skipping swimming class, and pretty much relaxed for the evening. Around 3 in the afternoon I started to get really cranky and felt fairly tired. I decided to take today as a vacation day, and ended up getting almost 11 hours of sleep last night. I feel MUCH better this morning.
I will be spending a good part of the day scanning photos of my mom into the computer. The surprise 70th birthday party for her will be on November 10th (b-day is on the 18th), and I am putting together an electronic slide show with photos from over the years. Hunh, this also "required" me to finally get a printer/scanner/copier/fax for my computer.

  • Calories: 2241 From fat:362.18 (30.55g, 16.16%), From Carbs:1345.17 (255.32g, 60.03%), Protein:533.64 (101.29g, 23.81%)

Thursday - October 25

I woke up at 3 AM, and was just ravenous.  So, I drank an Ensure and tried to get back to sleep.  I was wound up for about an hour, unable to sleep.  I think I finally fell back to sleep around 4:15, and the alarm went off at 5:15... so I "snoozed" for about another 45 minutes.  I feel much better rested.

My mind was going full speed because we are finalizing all of the plans for my mother's surprise 70th birthday in a couple of weeks.  I had a lot of creative energy going on, so I actually feel as if I accomplished something, rather than missed out on a bit of sleep.

Tonight will be swimming class.  I might throw my bike on the trainer prior to swimming just for some gentle Z1 work... we'll see how the body feels at 5 PM. 

  • Calories: 1896 From fat:640.72 (71.68g, 33.79%), From Carbs:912.1 (229.58g, 48.11%), Protein:343.19 (86.38g, 18.1%)

Wednesday - October 24

Run
  • 1h 01m
  • 4.04 miles
  • 15m 06s /Mi

TEAM was absolutely BRUTAL tonight.
Most of us were ready to either puke or to pass out.
We did 10 sets of intervals:
2 mins Z4, 2 mins mid-Z3.

I'm not saying that I didn't like the class, I'm just saying that it kicked my azz.

Sport
  • Yoga
  • 15m

  • Calories: 1888 From fat:518.54 (59.37g, 27.47%), From Carbs:976.8 (251.64g, 51.74%), Protein:392.65 (101.16g, 20.8%)

Tuesday - October 23

Swim
  • 24m
  • 800.00 meters
  • 03m /100 meters

Lunch Hour
400 meters breast stroke
400 meters freestyle

My right shoulder still bugs me a little bit. I think it is trying to remind me to rotate my body properly, because if everything feels aligned on that side, I don't "feel anything".
And, I have been trying to minimize the amount of time spent sleeping on my right side... even though I sleep better / dream better on that side.

I woke up this morning and felt really "skinny"... I stepped on the scale and almost fell off of it due to shock! OMG - is this fantastic, or what??? Holy schamoly!

  • Calories: 2189 From fat:714.81 (84.96g, 32.65%), From Carbs:913.8 (244.38g, 41.75%), Protein:560.38 (149.87g, 25.6%)

Monday - October 22

Run
  • 43m
  • 2.70 miles
  • 15m 56s /Mi

7:00 PM
TEAM

My new shoes are VERY comfortable.

  • Calories: 2026 From fat:897.46 (107.47g, 44.3%), From Carbs:711.73 (191.77g, 35.13%), Protein:416.81 (112.3g, 20.57%)

Sunday - October 21

Swim
  • 36m 24s
  • 1200.00 meters
  • 03m 02s /100 meters

9:00 AM
50/50 of breast stroke and freestyle.
I did a number of freestyle drills, and then actually progressed into a couple hundred meters of real freestyle, sans swimming aids.
My HR still gets up pretty high while doing the FS, but recovery is usually pretty quick. And, I know that I just have to gut it out, like I used to with both biking and running, and the breast stroke. If I continue to put in the time, my HR will start to come down.

I have been contemplating driving to the other end of the Twin Cities to visit a local running shop to get a good running shoe fitting - the store has an excellent reputation, plus they have a treadmill in the store for you to take the shoes for a "spin".

So, I decided that I needed a "good" indulgence today, so the Peke and I hopped in the car and we headed to the south end of St. Paul. Talk about being a kid in a candy store... I did stay focused, and only bought a new pair of shoes. The sales guy was wonderfully helpful, and I ended up with a new pair of Nikes. Now, I have never been able to wear Nikes because they are so narrow in the front. According to "Trent", Nike has made a conscious effort to widen the toe box.

So... I have a new pair of Air Zoom Vomeros. OMG - they are like floating in clouds. Of course, I need to break them in, so I have been wearing them since I picked them up. :)

Tomorrow night I hope to put in 3.5 - 4 miles in TEAM.
Oh, and, a cool features is that they come with one of those iPod thingies. I have an iPod, but not a Nano... it looks as if Sharon will need to do a bit more shopping.

Hmmm, I need to have a good goal to achieve before indulging in the Nano... okay, when I hit 190, I will reward myself with the Nano.

  • Calories: 1917 From fat:620.78 (73.41g, 32.38%), From Carbs:877.15 (233.37g, 45.76%), Protein:419.07 (111.5g, 21.86%)

Yoganerd's Training Log


 October 2007 
SunMonTueWedThuFriSat
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14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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