Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Light drizzle High 58FLow 44F
  • Temp: 63F
  • Hum: 45%
  • W: 16mph S
SUNDAY
Sunny
High 72F
Low 48F
MONDAY
Sunny
High 66F
Low 35F
TUESDAY
Partly Cloudy
High 57F
Low 39F
WEDNESDAY
Patchy light drizzle
High 58F
Low 44F

Sunday - January 27

Bike
  • 2h 00m
  • 28.00 miles
  • -----
Sport #1
  • Physical Therapy
  • 25m

8:00 AM
Ankle PT

1:00 PM
Bunker Hill Park with Chelsea

Sport #2
  • Walking
  • 40m

8:00 AM
Ankle PT

1:00 PM
Bunker Hill Park with Chelsea

Sport #3
  • Yoga
  • 20m

8:00 AM
Ankle PT

1:00 PM
Bunker Hill Park with Chelsea

Sweet! I have completed my January goal of cycling for 20 hours!!!

Today is supposed to be absolutely gorgeous - 35F and sunny! I do believe that it will be time to take Chelsea for a long walk at her favorite regional park.
Yeah, she has her dog sitter under control. When B took her to the neighborhood park the other day, Chelsea walked 10 feet, lifted a paw, and looked at B. (as in, it's too cold). B and her daughter S, put Chelsea in the car, and on a whim, decided to try out the "big" park in the area...
Chelsea hopped out of the car, and started trotting at an impressive pace... suddenly it wasn't so cold! Talk about a spoiled dog!

Wow, of everything I did yesterday, I can really feel the side lunges (thanks Dr. Scott). This is good, as I obviously need to strengthen my adductors and the "inner" muscles of the quad set.

In addition to enjoying the weather with Chelsea, I will be getting some more T.I.T.S., and will be doing some yoga.

Happiness is...

  • A wonderful walk in the warm weather with Chelsea
  • Popcorn with parmesan cheese
  • Women's college hoops double header on TV
  • Dee educating me on open water biology

  • Calories: 2447 From fat:474.26 (52.38g, 19.38%), From Carbs:1383.18 (343.7g, 56.53%), Protein:589.56 (146.5g, 24.09%)

Saturday - January 26

Bike
  • 30m
  • 8.00 miles
  • -----

1:35 PM

Run
  • 45m
  • 3.20 miles
  • -----

12:45 PM

Swim
  • 30m
  • 1200.00 meters
  • 02m 30s /100 meters

12:00 PM
Tried a different LTF location and the pool water was almost as warm as bath water... ugh.

Strength
  • 10m

7:00 AM
Calf Raises = 30 pounds
Squats = body weight, ball between knees
Lunges = side lunges, with twists

Sport
  • Physical Therapy
  • 50m

6:30 AM
Ankle PT

2:45 PM
Walking with Chelsea
gorgeous, sunny, "warm" (23 F) day.

My shin splints are much better today, but my back is still twingy. I know that yesterday's adjustment helped, but it is just going to take some time to take care of the abuse that I inflicted on it this past week.

So, yesterday, we had an informational session for Team In Training. I have a colleague who has been involved in the event as a participant, and now as a coach. He and I have talked about this for several years, but my primary fundraising event each year has been the MS150.

WELL, I was finally persuaded. My primary focus will be Team In Training for fundraising. And, I will be participating in the MS150, but that will not be my primary charity for donations.

Happiness is...

  • All of the colors of the BT rainbow and all of the cool icons are represented in today's activities
  • A balmy, sunny 23 deg. F day... yes, 23 IS balmy during MN January!
  • Finding Nemo - laughed hysterically!  The movie never gets old.

  • Calories: 2118 From fat:248.67 (22.69g, 11.74%), From Carbs:1394.77 (286.33g, 65.85%), Protein:474.56 (97.42g, 22.41%)

Friday - January 25

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


6:00 PM
Z2

Yea, T.I.T.S.

So, I needed a back adjustment because I had one segment that was slightly out of whack.  And, Scott did ultrasound on my inflamed muscles in my shins.  I sit here right now, icing everything - ugh.  But, the good news is that I have "graduated" to the point that we are going to let two weeks lapse before my next appointment - sweet 

Ah, Friday!

I see Dr. Scott this morning - and boy do I need him today. My lower back was all twingy yesterday... probably from lugging around my backpack - with laptop and literature - during Wednesday's expo. I did wear the backpack properly, but on top of the long workout week that I had last week, it was probably just a bit too much.

Tonight, if the back is feeling better, I really must get on my bike.

Happiness is...

  • The weekend!
  • Australian Open Women's finals
  • T.I.T.S. with my favorite training partner 

  • Calories: 1649 From fat:414.08 (39.22g, 25.11%), From Carbs:911.5 (194.24g, 55.28%), Protein:323.43 (68.92g, 19.61%)

Thursday - January 24

Oh, thank heavens I am home, and I am working from home today. In addition to needing some R&R, and to spend time with my dog, I only have two pairs of dress pants that don't fall off of me... and they really need to be laundered.

I didn't get back home until after 9:00, which was too late to go pick up Chelsea... I will be heading over to the dog sitter's in an hour, or so, to get my girl!!

On tap for today - T.I.T.S. with Artemis... I missed my faithful companion.

I managed to give myself shin-splints during my walk at CP. Walking, yesterday, felt as if someone was driving icepicks into my shins. My shins are feeling better, today. I will put "foam roller" on my list of activities, as well... oh, joy... masochism...

Happiness is...

  • Puppy kisses
  • Registration is complete for IM KY volunteer duties with tnickerson
  • Being home

Wednesday - January 23

Sport
  • Walking
  • 2h 00m


Walking at:
Expo, JFK, MSP airports.

Tuesday - January 22

Today has definitely turned into a rest day... I am pooped!

Oh... and just to be clear... yesterday was a WALK around Central Park... not a run... but, given the pace, I thought it fell under running.

Tomorrow I spend the better part of the day at the expo center, looking at what competition has, as well as what potential partners have to offer.

Then, a cab ride to the airport to catch a dinnertime flight back home!!!!!!!!!!!!!!!!!!!!!!!

Happiness is...

  • A good conference
  • I get to go home tomorrow!!!

Monday - January 21

Run
  • 2h 20m
  • 11.00 miles
  • 12m 44s /Mi

1:00 PM
WALKING totally around Central Park
11-12 miles

Holy cats!
Going from my hotel, all the way around Central Park is more than an 11 mile circuit...
I started off on 54th, and the north end of the park is at 110th... not to mention that it is a loop, not an out and back!
It felt wonderful to be out in the crisp sunshine, to move my body, and to be "in nature". The Niagarian Escarpment runs throughout the park, which was gorgeous. When I reached the NW corner of the park, there were icicles hanging from the escarpment. Some of it had formed not just as a "stalactite", but took on a ribbon shape... it was absolutely beautiful!

I couldn't believe that I heard, and then searched for and found, a robin! All of the robins in MN must migrate to NY for the winter - LOL!

Last day of meetings (1/2 day)!!
Then, I plan to wake up my brain cells, and clear out my lungs, with a walk to Central Park.

It is so funny where one's mind goes during extended meetings. Almost every time I meet with these guys (4-5x annually), at some point I start looking around the room, and I see all of us as like 10-12 years old... being able to see what each of the guys looked like when there were in grade school, which ones were the nerds, the chubby kid who always was picked on, the quiet kid, the jock (okay... none of the guys qualify for that one...), the sensitive kid, the rebel, AV kid, class clown, etc. In fact, I have found that I have increasingly fallen into this mode, even with co-workers back in MN. What is so fun, is that we all, somehow, survived youth and adolescence, and found our way to having this shared interest.

Happiness is...

  • Being done with the committee meetings
  • Some fun seminars tomorrow - Net Zero Energy Buildings!
  • A delightful walk in Central Park
  • Another lovely massage......

Yoganerd's Training Log


 January 2008 
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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