Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 84FLow 66F
  • Temp: 81F
  • Hum: 62%
  • W: 8mph E
THURSDAY
Patchy light rain in area with thunder
High 92F
Low 68F
FRIDAY
Cloudy
High 82F
Low 65F
SATURDAY
Partly Cloudy
High 83F
Low 68F
SUNDAY
Cloudy
High 82F
Low 70F

Wednesday - January 30

Run
  • 30m
  • -----
  • -----

11:50 AM
Intervals on the elliptical

Strength
  • 15m

Core / Abs
Push-ups

Sport #1
  • Physical Therapy
  • 15m

5:10 AM
Ankle PT

6:30
Yoga - this month's challenge is complete!

Sport #2
  • Yoga
  • 15m

5:10 AM
Ankle PT

6:30
Yoga - this month's challenge is complete!

So, I decided that my body needed an rest from aerobics tonight, and opted for some light core/abs work and some yoga.
--------------
Yikes, I may have overdone my workout during lunch, because I am just about to fall asleep at my desk... really unusual for me to feel so groggy... hmmm
--------------
Very abbreviated ankle pt session this morning... I needed a few extra minutes of sleep, and it took me much longer to take Chelsea for her morning potty break because of the many, many layers of clothes that I had to wear.

Today's plan will be either elliptical or treadmill over lunch, and then I plan to go to spinning class tonight... unless I wimp out with the temperatures, and then I will work out at home.

Happiness is...

  • The frigid weather is going away, at least for a few days
  • Successfully completing all three of my January challenges - whew!

  • Calories: 1766 From fat:418.69 (44.36g, 23.71%), From Carbs:1027.08 (244.86g, 58.16%), Protein:320.23 (76.34g, 18.13%)

Tuesday - January 29

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

5:30 PM
Spinervals #12 for 45'
Light cool down for 15'

Swim
  • 20m
  • 800.00 meters
  • 02m 30s /100 meters

12:20 PM
All freestyle. Nothing intense because my upper back and arms are sore (in a good way) from Monday's workout.

Sport
  • Physical Therapy
  • 35m

4:45 AM
Ankle PT

After yesterday's glorious weather, the cold front is moving in...

On tap for today: swimming over lunch hour and then biking tonight. When I renewed my membership to USAT I received a Spinervals DVD... I intend to try it out tonight.

Once these workouts are complete, I will have finished my MN Challenge of 45 workouts in January.

Happiness is...

  • Having a roof over my head in this frigid weather
  • Meeting "The Fridge"... check out the link...
http://www.beginnertriathlete.com/discussion/photos/photo-thumbnails.asp?albumid=7789

  • Calories: 3034 From fat:634.55 (66.01g, 20.91%), From Carbs:1730.92 (405.17g, 57.05%), Protein:668.54 (156.49g, 22.03%)
  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Sick: 2 Hours slept: 8

Monday - January 28

Run
  • 17m 04s
  • 1.50 miles
  • 11m 23s /Mi

5:50 PM
Outside

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    3
    12
    15
    25
    35
  • BICEPS - Pullups
    2
    5
    10
    73
    83
  • CORE - Back Extensions (FB)
    2
    10
    10
    0
    0
  • CORE - Superman (FB)
    3
    6
    8
    0
    0
  • SHOULDERS - Flys
    3
    8
    10
    10
    15
  • SHOULDERS - Rotator Cuff - REAR
    3
    7
    10
    10
    10

11:55 AM
Pull-ups were machine-assisted
200 Crunches - assorted
30 sec. side planks

Sport
  • Yoga
  • 15m

Gorgeous day, today. We hit at least 42 degrees!

I decided to go for a run outdoors tonight. I made sure that I did not let my ego in the way, and I ran at a comfortable pace, and only did 1.5 miles. I think I need to pretend that I am just starting to run again when it comes to running outside, to save wear and tear on my tendons.

Happiness is...

  • 42 degrees in January
  • Running outside
  • Talking with Mom
  • Making friends giggle

  • Calories: 2403 From fat:474.3 (50.2g, 19.74%), From Carbs:1256 (299.1g, 52.27%), Protein:672.7 (160.19g, 27.99%)

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

Yoganerd's Training Log


 January 2008 
SunMonTueWedThuFriSat
   1 2 3 4 5
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