Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 82FLow 57F
  • Temp: 59F
  • Hum: 88%
  • W: 4mph WNW
WEDNESDAY
Sunny
High 80F
Low 57F
THURSDAY
Sunny
High 86F
Low 64F
FRIDAY
Sunny
High 85F
Low 60F
SATURDAY
Sunny
High 83F
Low 61F

Monday - January 14

Today will be a rest day. Some ankle PT when I get home tonight, and probably some very gentle yoga.

Thank heavens L reminds us to take it easy on our bodies after our Sunday rides... And, she gave a gentle reminder to those of us in the class who might have body composition changes on our mind, that this is a week for recovery, and not to even think about losing fat. As she put it, we want to make sure that we train our legs to like the extreme exertion / recovery cycle... to not make them work really hard, and then starve them for the next week. ... rather convenient that I will be going out to lunch with a co-worker (heh, heh, heh).

Happiness is...

  • A rest day
  • New bike shoes, pedals, cleats
  • A gorgeous, sunny day... in spite of the accompanying chilly temps
  • Seeing friends getting their groove back
  • A carefree day of eating... left over luscious dark chocolate cake from the customer visit... mmmm.  Hey, I needed to replenish the glycogen stores in my body.  NO guilt, just incredible pleasure!

  • Calories: 1886 From fat:412.99 (47.9g, 21.9%), From Carbs:1138.53 (297.09g, 60.37%), Protein:334.48 (87.28g, 17.74%)

Sunday - January 13

Bike
  • 5h 00m
  • 70.00 miles
  • 14.00 Mi/hr

1:00 YWCA
LOTS of interval workout for the middle three hours!

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Lying Oblique
    2
    100
    100
    0
    0
  • BACK - Lateral pull-downs
    3
    10
    10
    60
    60
  • BACK - One Arm Row
    3
    12
    12
    50
    50
  • BICEPS - Pulley Curls
    3
    10
    12
    15
    20
  • CHEST - Alternate DB Press
    3
    10
    10
    25
    25
  • LEGS - Hamstring Curls (Cable)
    3
    10
    12
    18
    18
  • TRICEPS - Machine Extensions
    3
    12
    12
    20
    25

8:00 with K

On tap for today:

8 am: meet K at the gym to lift weights
9 am: follow K to her house to interact with the litter of 10, two-week old Rhodesian Ridgeback puppies
10:45 am: get sniffed up one side and down the other by Chelsea
11:30 am: take Chelsea to her pet-sitter's so that they can hang together
1-6 pm: massive T.I.T.S. at the YWCA

OH, the little puppies were SO cute... I had one in my hands for about half an hour... she was snoozing the entire time, with little puppy dreams going on.
But, oh WOW, I have never had a dog body slam me into the wall before. The bitch and sire were just a WEE bit protective of the babies.... and I had still not come within six feet of the whelping box!
The mama was a jumper, but not a pinner. Papa came flying into the room, jumped up and pinned me to the wall. I was just a WEE bit nervous, especially since K had told me ahead of time that they were used by South African farmers to keep LIONS at bay!
But, her husband, G, gave me some dog biscuits, and I rapidly became friends with the dogs.
THEN it was okay for me to greet the babies.
WHEW!

Saturday - January 12

Bike
  • 1h 00m
  • 14.00 miles
  • -----

10:45 AM
T.I.T.S. with Fergie, baby!

Swim
  • 1h 00m
  • 2200.00 meters
  • 02m 44s /100 meters

8:00 AM
WU: 200m breast stroke
Swim: 2000m free style

I believe I have made another quantum leap in my freestyle technique.  I have been trying to do bilateral breathing: one breath every third stroke.  This is great, but it prevents me from being able to do more than 4-6 laps without needing a rest.  Well, I decided to try unilateral breathing, but to switch sides with each length of the pool. Voila, incredible ease, and I was able to string together 12 laps at the end of my session, without stopping, without being winded at any point.  So, I am going to accept that, for now, I will allow myself to use unilateral breathing until I really build up some endurance... as in, swim a full 1600m without stopping THEN, I will start challenging myself to work on unilateral, once again.

I treated myself on the way back from the gym, and Caribou Coffee, and Panera's Bread (had to pick up a loaf of asiago bread to take to friends' today to have with our chili during the Packer's game).
I decided to get down with my bad self, and I bought Fergie's CD... too much fun... time to put on my bike shorts and grabs some T.I.T.S. with Fergie... um, yeah... sounds really good to me ;)

Oh, N&A's little guy is so sweet... he has just started crawling, and he is already spending a lot more time on his knees... walking is not going to be that far away!

Happiness is...

  • Green Bay Packers dominated today's playoff game versus Seattle!!!
  • Another paradigm shift relative to my freestyle technique
  • Going to friends' house to watch the game, today... I get to play with their dog and their 10 mo. old son... way fun!
  • Record high for workout time in a week = 806 mins / 13h 26m

Friday - January 11

Bike
  • 30m
  • -----
  • -----

6:30 PM TEAM

Run
  • 32m
  • 2.25 miles
  • -----

6:00 PM TEAM

Sport
  • Physical Therapy
  • 30m

5:00 AM
Ankle PT

Something that I ate yesterday has really messed up my digestive tract... ugh. I think it was one of the hardboiled eggs... a crack formed in the shell while it was being boiled, which might be the culprit. I have never had problems with this before, but it is the only "weird" thing that I ingested yesterday.

Happiness is...

  • The next 5-hr indoor group T.I.T.S. is this coming Sunday - I cannot wait!!!
  • FINALLY had my passport photo taken so that I can renew my passport for work. I actually like the image: http://www.beginnertriathlete.com/discussion/profile/images/10429-photo.jpg

  • Calories: 1964 From fat:465.12 (50.37g, 23.68%), From Carbs:963.67 (234.81g, 49.07%), Protein:535.21 (130.41g, 27.25%)

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
  • BACK - Lateral pull-downs
    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
  • LEGS - 2 Leg Squats
    3
    10
    12
    200
    220
  • LEGS - Hamstring Curls (Cable)
    3
    10
    12
    8
    10
  • LEGS - Lunges
    3
    15
    20
    0
    0
  • LEGS - Squats
    3
    20
    20
    0
    0
  • LEGS - Step Ups
    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%)

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

  • March's totals
  • February's totals
  • 2014 totals
  • 2013 totals