Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 67FLow 48F
  • Temp: 54F
  • Hum: 100%
  • W: 6mph S
FRIDAY
Sunny
High 68F
Low 50F
SATURDAY
Sunny
High 62F
Low 39F
SUNDAY
Sunny
High 59F
Low 48F
MONDAY
Light drizzle
High 64F
Low 48F

Thursday - January 31

Bike
  • 1h 40m
  • 18.00 miles
  • -----

5:30 PM

Sport
  • Physical Therapy
  • 12m

5:15 AM
Ankle PT

My dog decided that I have spent enough time with my other love this month...

http://www.beginnertriathlete.com/discussion/photos/photo-thumbnails.asp?albumid=7802

Happiness is...

  • Watching the democratic debates... refreshing
  • 23 hours of T.I.T.S. this month!
  • One heck of a great set of teammates

  • Calories: 2065 From fat:598.46 (65.24g, 28.98%), From Carbs:1225.95 (300.71g, 59.37%), Protein:240.6 (59.01g, 11.65%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 1 Hours slept: 6.5

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%)

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

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