Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Patchy light drizzle High 76FLow 60F
  • Temp: 73F
  • Hum: 78%
  • W: 6mph E
SATURDAY
Sunny
High 76F
Low 51F
SUNDAY
Sunny
High 70F
Low 48F
MONDAY
Sunny
High 74F
Low 51F
TUESDAY
Partly Cloudy
High 70F
Low 56F

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%)

Thursday - January 3

Sorry for not getting back to people on inspires today... I will be catching up with everyone (and with my neglected T.I.T.S.) over the weekend!

Today is a planned rest day for me - whew.
I am a little slow out of bed this morning - muscles and body are just a wee bit fatigued after yesterday's great workouts at the gym.
I still need to do PT for my ankle, but that will come later in the day.

Tonight I will be meeting with the USAT coach. I have already sent her info. about the last four months of workouts that I have completed, as well as my totals for 2007. I also sent her my long-term and short-term goals. I look forward to having her critique everything (cringe), and give me suggestions on how and where I can improve... and prioritization.

Happiness is...

  • My friend, C, is in town on a surprise visit - haven't seen her in 1 1/2 years - we are having breakfast tomorrow, and LOTS of talking!!! So exciting to see a good friend!!!
  • Coaching session #1 with Lauren!! She is going to be a great coach. Woo Hoo! This is going to be fun - but also a commitment to myself and my dreams
  • The sweatshirt arrived for Chelsea's dog sitter - with a beautiful photo of Chels on the front. I cannot wait to give it to B in the morning!

  • Calories: 1581 From fat:481.87 (50.7g, 30.48%), From Carbs:308.89 (73.13g, 19.54%), Protein:790.24 (187.08g, 49.98%)

Wednesday - January 2

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Dual Axis Row
    2
    15
    15
    20
    20
  • BACK - Incline Row
    2
    10
    12
    30
    30
  • CORE - Back Extensions (FB)
    2
    8
    8
    0
    0
  • CORE - Superman (FB)
    2
    10
    10
    0
    0
  • SHOULDERS - Flys
    2
    8
    12
    10
    15
  • SHOULDERS - Rotator Cuff - REAR
    2
    10
    10
    5
    5

12:00 PM
(need to enter wts/reps)
PT - Shoulders
Push-ups = 20
Crunches = 200

6:00 PM TEAM Weight Training
Awesome class tonight! I kicked butt with my burpees, and with my squats,
I lifted a total of 7120 pounds!:
16x220 and 15x240
Hoorah!

Today is the first day back at work since noon on 12/21. It actually feels great to be back in the office, and people are starting to filter in. It will probably be a relaxed couple of days as everyone gets reacquainted with what we do here on a daily basis!

Happiness is...

  • Seeing all of my co-workers
  • N will be back in town tomorrow - really tired, but back in town
  • Tonight's low will be above zero 

  • Calories: 2050 From fat:405.64 (43.86g, 19.79%), From Carbs:764.19 (185.93g, 37.28%), Protein:880.17 (214.15g, 42.94%)

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