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January 14

Swim
  • 1h 10m
  • 1950.00 meters
  • -----

200m drills
5 x 300 easy followed by a fast 50

No training aids

Had a training plan consultation session with Bill Wilson of Camelback Coaching yesterday. Among other things, we addressed my hip issue, which Bill thinks is the sciatic nerve being pinched. He put together a training plan that really cuts down the run in this first month and we'll see how that goes. Hip hurts a little today after the swim, but then I failed to stretch after swimming (I need to get in the habit of stretching even after swimming).  So I will not be running one loop of the St. George run course this weekend, but may try to bike it as a recovery ride instead...
 

January 13

Bike
  • 23m
  • -----
  • -----

10 min WU
Lactic Threshold Test (8 min)
5 min CD

On trainer at Camelback Coaching

Sport
  • Stretching
  • 30m

Yoga, stretching and hip exercises.

I could barely walk last night due to the hip pain, but Dean suggested I sleep with a heat pack on my hip, and this morning the hip feels much better. Every bit of research I did came up with the same treatment, no matter what the underlying cause: rest, ice (or heat) and anti-inflammatories. So I'm not even going to bother going to a doctor, because it doesn't matter whether it's bursitis, tendonitis, or something else (and the pain isn't in the right location for a stress fracture).

January 12

Run
  • 49m
  • 5.04 miles
  • 09m 43s /Mi

3 miles to McClintock, 1 sub-9 min mile around McClintock track, 1 CD lap and a very easy jog .75 miles home.

Sport
  • Stretching
  • 30m

Stretching, yoga and hip exercises.

Oh holy hell does my hip hurt! It's noon and I've popped six ibuprofen already. Either the run this morning was too much, too soon, or I have a real issue. It didn't hurt much during the run, and actually my right ankle hurt worse, but I figured that was from the hip and IT band being tight. It didn't hurt at all during the fast (8:43, which is pretty good for me) mile, but as soon as I slowed down to cool down and go home, it really flared up and has been getting steadily worse all morning. Not looking good for St. George this weekend...

January 11

Swim
  • 1h 11m
  • 2500.00 meters
  • 02m 50s /100 meters

Long swim at LTF. 2000 straight, no aids; 500 CD with pull buoy. Still looking for swimming to become fun.
Best 100 w/o aid: 2:31
Best 100 w/aid: 2:22 (aan hour later)

January 10

Bike
  • 2h 41m 25s
  • 39.14 miles
  • 14.55 Mi/hr

2 loops of Usery Pass plus a little extra. Rode with Robin. Dean, Elliot and Dustin were out there somewhere. :) Hip started to hurt during the second loop, and it was starting to get late, so we bagged the third loop.

January 9

Swim
  • 23m
  • 1000.00 meters
  • 02m 18s /100 meters

Swim at LTF after massage. Had to do SOMETHING today since I skipped my long run due to hip issues. Dean surprised me in the pool; was fun to see him after the massage.

Strength
  • 10m

Hip exercises before ballooning.

January 8

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Hip Exercises
    1
    96
    96
    0
    0
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    170
    170
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Hip exercises -- 12 exercises, 5 to 15 reps depending on exercise, from Coach Jay Myrtle Hip Exercises video sent by Sally

Pretty much took the morning off. My right hip hurt so bad this morning that I popped three ibuprofen right away this morning. It does not hurt while biking or swimming, and only throbs a little during running, but it hurts a lot after I've been sitting for a while, and then when I try to stand up it's a sharper pain for a second or two.  So I took time this morning to go through a set of hip stretches and strengthening exercises that Sally sent to me. Only a couple were extremely painful. I can't believe that I haven't really even STARTED Ironman training and my hip is bothering me this bad. Sigh.

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Rotorkim's Training Log


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