Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 67FLow 50F
  • Temp: 61F
  • Hum: 77%
  • W: 6mph SW
SATURDAY
Sunny
High 63F
Low 40F
SUNDAY
Sunny
High 61F
Low 51F
MONDAY
Patchy light drizzle
High 63F
Low 46F
TUESDAY
Patchy rain nearby
High 48F
Low 37F

Thursday - January 10

Bike
  • 1h 30m
  • 21.00 miles
  • -----

5:55 PM
Bike Trainer

Swim
  • 44m
  • 1600.00 meters
  • 02m 45s /100 meters

11:50 AM
Incorporated speed-based intervals with my freestyle.

Sport
  • Physical Therapy
  • 25m

5:00 AM
Ankle PT

On tap for today: getting wet during lunch, and then T.I.T.S. time after work.

The side-lunge rotations that the chiro had me do yesterday, plus the hip adjustment have left the muscles in my lower back just a wee bit tender... but it is a good soreness.

Happiness is...

  • Newborn baby polar bears: http://www.youtube.com/watch?v=UVy4qpCDOC4

  • D is back from China, and has tons of photos - I cannot wait to compare notes!

  • Calories: 2116 From fat:392.98 (43.84g, 18.57%), From Carbs:1288.5 (323.4g, 60.89%), Protein:434.52 (109.06g, 20.53%)

Wednesday - January 9

Run
  • 30m
  • 2.50 miles
  • -----

7:00 PM
After TEAM

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    3
    20
    20
    0
    0
  • 3
    10
    10
    60
    60
  • BACK - One Arm Row
    3
    12
    12
    45
    50
  • BICEPS - Pulley Curls
    3
    10
    12
    15
    15
  • CHEST - Alternate DB Press
    3
    10
    10
    25
    25
  • 3
    10
    12
    200
    220
  • LEGS - Hamstring Curls (Cable)
    3
    10
    12
    8
    10
  • 3
    15
    20
    0
    0
  • LEGS - Squats
    3
    20
    20
    0
    0
  • 3
    10
    12
    0
    0
  • LEGS - Walking Lunges
    3
    15
    20
    0
    0
  • TRICEPS - Machine Extensions
    3
    12
    12
    20
    25

6:00 PM TEAM

Sport
  • Physical Therapy
  • 45m


5:00 AM
Ankle PT

Ah, a day of rest does wonders, I was awake at 4, but lounged until 4:30 before crawling out of bed, feeling refreshed and ready to go.

I had thought that I could go to the gym over lunch today, but I have my chiro appointment this morning, and will be getting into work too late, so I don't feel comfortable then going to the gym over lunch, since I need to leave on time for TEAM.

The chiro requested copies of my early 2007 foot-ankle X-rays and MRI so that he could better understand my goofy lower body.
Well... I have just learned to ALWAYS ask for the written report from the Dr. I picked up my records, including a three page detailed report from the MRI... my podiatrist simply told me that I had a longitudinal tear in my peroneus brevis, and tendonitis and the pbt of both feet... WELL, after reading the report (using Wikipedia for foot anatomy info), there is a HECK of a lot of funkiness going on in my feet / ankles... it will be interesting to hear what the chiro has to say when he has a chance to read through and review the material that I will be giving him... no WONDER I have pain and ankle instability - yikes! It also explains why I had so much pain in the balls of my feet when I was in my teens - "chronic fractures" in the big toe area. Doesn't hurt now, but it hurt like heck, back then!

Happiness is...

  • Snow is back in the forecast!
  • Hump day!
  • A great run on the treadmill

  • Calories: 2410 From fat:589.88 (65.44g, 24.48%), From Carbs:1115.64 (278.45g, 46.29%), Protein:704.47 (175.83g, 29.23%)

Tuesday - January 8

Scheduled rest day - whew!

My body is definitely in need of a rest day. Not that my limbs are "heavy", but based on the fact that I barely moved while sleeping last night, my body needs a break. So, tonight I will do my ankle PT, and then I will just be relaxing for the remainder of the night.

Happiness is...

  • Sipping a super-chocolately hot chocolate while lounging in the bathtub, reading my Triathlon magazine
  • A new, ergonomic, desk chair at work
  • Did I mention hot chocolate - with many "real" mini-marshmallows?

  • Calories: 2380 From fat:774.84 (85.71g, 32.56%), From Carbs:1139.88 (283.69g, 47.89%), Protein:465.28 (115.8g, 19.55%)

Monday - January 7

Run
  • 56m
  • 3.80 miles
  • -----

6:00 PM TEAM - Treadmill
Intervals

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    2
    12
    12
    0
    0
  • BACK - Incline Row
    2
    12
    12
    0
    0
  • CORE - Back Extensions (FB)
    2
    6
    8
    0
    0
  • CORE - Superman (FB)
    2
    8
    8
    0
    0
  • SHOULDERS - Flys
    2
    8
    8
    0
    0
  • SHOULDERS - Rotator Cuff - REAR
    2
    8
    8
    0
    0

11:45 AM
Shoulder PT
(weights-reps to be added, later)
Push-ups = 30
Crunches = 200

Sport
  • Physical Therapy
  • 32m

5:00 AM
Ankle PT

Happiness is...

  • FINALLY getting to the grocery store
  • My Hammer Nutrition order arrived
  • Hearing the birds enjoy the unseasonably-warm weather.

  • Calories: 2088 From fat:583.98 (56.81g, 27.97%), From Carbs:813.63 (178.08g, 38.97%), Protein:690.4 (151.1g, 33.06%)

Sunday - January 6

Bike
  • 2h 00m
  • 14.00 miles
  • -----

8:15 AM
Bike Trainer
Did not wear HRM because of my sore sternum from yesterday's activities.
Low Zone 2 workout, just concentrating on getting comfortable with long trainer rides.

Sport #1
  • Physical Therapy
  • 32m

6:15 AM
PT

7:30 AM
Yoga

Sport #2
  • Yoga
  • 30m

6:15 AM
PT

7:30 AM
Yoga

On tap for today:
PT-ankles, Yoga session, T.I.T.S.

Then, this afternoon, I am heading to see my friends B & R to hang out with them and the 2 dogs, 3 cats, and horse at their "ranch"... plenty of 4-legged lovin' to come.

My swimming stroke yesterday has resulted in great lat soreness today. This is very encouraging because I tried a couple of lengths of swimming with more intensity, as recommended by my tri coach. I can also feel the TEAM Boot Camp in my legs - the soreness feels great! If I wasn't really serious about training for triathlons for the upcoming season, I would sign up for the upcoming session. But, I need to work my plan, and be firm on my goals - boot camp can wait until the end of the 2008 season.

And, this is the first time that my Polar receiver has hurt my chest - I have apparently lost enough body fat that when "the girls" were super active during the "killers" during yesterday's session, the receiver kind of bruised my sternum - ouch!

Happiness is...

  • Lots of doggie and kittie snuggling
  • Seeing B & R
  • A great weekend of workouts - HooRah!

  • Calories: 984 From fat:150.9 (16.12g, 15.34%), From Carbs:552.56 (132.8g, 56.15%), Protein:280.54 (67.42g, 28.51%)

Saturday - January 5

Bike
  • 1h 00m
  • 15.00 miles
  • 15.00 Mi/hr

9:00 AM
Bike Trainer

Run
  • 55m
  • -----
  • -----

12:00 PM
TEAM Demo Day

Swim
  • 50m
  • 1600.00 meters
  • -----

1:15 PM

Sport
  • Physical Therapy
  • 30m

7:15 AM

I am not sure if my modified macronutrients are working for me from the standpoint of workouts. I had energy last night, but not explosive energy. There was no way that I could force my body to go up past AT. Now, is it difficult to get to AT - yup. Can I typically get there - yup. Last night, I could not push myself and harder than I was.

So, I did a bit of carb-loading when I returned home last night - good brown rice, along with my post-workout protein and phytonutrient powder smoothie.

My neck is still tight, even though the chiro did some work on it for me yesterday. I think it is a combination of sleeping differently and the upper body PT. Tonight I am going to switch around my pillows to see if that will help things.

As soon as I get off the computer (this has become too much of a habit), I will be doing my PT, then heading out for a swim.

Later today will be some long awaited attention on my T.I.T.S.

Note to self: almond milk does NOT agree with my digestive system.

Happiness is...

  • Doing my own jumbled-up sprint triathlon, today
  • Holy smokes, I did a lot of training today - and I feel great!!!

  • Calories: 2248 From fat:404.67 (45.6g, 18%), From Carbs:1232.16 (312.38g, 54.81%), Protein:611.17 (154.95g, 27.19%)

Friday - January 4

Bike
  • 30m
  • 8.00 miles
  • -----


6:00 TEAM
Spinning Cycle
Intervals up to AT. I had a bugger of a time hitting AT on the bike.

Run
  • 30m
  • -----
  • -----


6:30 PM

Grrr. So, getting up at my previous 4:30 is not quite working this week - ugh. So, I was a slug and slept in for an extra half hour.

I have chiro-pt this morning, breakfast with a dear friend - which means I will be later into work and will miss my lunch workout. TEAM tonight, however.

---------
Breakfast was a blast.  C is just a bundle of high-achieving, optimistic, adventurous energy, it was fun to let her talk for oh, say, the first 30 minutes that we were together.  She finishes her MBA from U of Chicago this spring, and has an incredible job for a great firm, down in Houston.  So, there will be trips to Houston in my future.

Happiness is...

  • The smile on B's face when Chelsea and I gave her the photo sweatshirt
  • Seeing C
  • The chiro is getting kinesio tape for my ankle! 

  • Calories: 1554 From fat:520.28 (58.91g, 33.48%), From Carbs:505.56 (128.79g, 32.53%), Protein:528.16 (134.55g, 33.99%)

Yoganerd's Training Log


 January 2008 
SunMonTueWedThuFriSat
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6 7 8 9 10 11 12
13 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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals