If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Moderate or heavy rain shower High 91FLow 67F
  • Temp: 84F
  • Hum: 62%
  • W: 0mph N
FRIDAY
Patchy rain nearby
High 92F
Low 70F
SATURDAY
Patchy rain nearby
High 95F
Low 71F
SUNDAY
Sunny
High 96F
Low 74F
MONDAY
Patchy light rain in area with thunder
High 93F
Low 65F

Friday - November 27

Swim
  • 1h 00m
  • 2200.00 yards
  • 02m 44s /100 yards

1x600 Free
4x200 Pull/Buoy
100 Free/ 50 Breast
50 Back
14x50 Fast 50, Fast Breast
CD: 100 Free
The 50's this a.m were intense, rast out of time to do the suggested 16 sets.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 8 Overall Workout: 3

Thursday - November 26

Run
  • 35m 08s
  • 3.01 miles
  • 11m 40s /Mi

Lost my Garmin time, overrode it with a bike ride.

Since my left foot still gets sore after a day of easy running, I don't plan on running till the end of January and replace the running with elliptical training.  I need to be fully healed by March and feel the running is preventing the proper healing to take place.  I will continue to do my stretches and also wear the night splint.  Hopefully in 8 weeks I'll have this behind me.  I will also step up the biking and swimming. 

Wednesday - November 25

Swim
  • 1h 00m
  • 2050.00 yards
  • 02m 56s /100 yards

WU: 3x300 Free, Ch, Kick
MS:
7x150: Drill, Build, Fast

CD: 50 Kick / on back
50 Free EZ
*Rest between intervals: 15"
**Rest between sets: 30"

Bike
  • 20m
  • 5.80 miles
  • 17.40 Mi/hr

Trainer.

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    3
    0
    0
    0
    0
  • BACK - Back extensions
    3
    12
    12
    0
    0
  • CHEST - Pushups (FB)
    3
    10
    10
    8
    8
  • CORE - Elbow Bridge (FB)
    3
    2
    2
    0
    0
  • LEGS - Inner thigh
    4
    12
    12
    12
    12
  • LEGS - Side Leg Lifts
    3
    0
    0
    0
    0
  • LEGS - Single Leg DB Squats
    3
    15
    15
    8
    8
  • LEGS - Sled Drag
    2
    15
    15
    0
    0
  • LEGS - Squats, Bulgarian Split DB
    3
    20
    20
    20
    20
  • LEGS - Step Ups
    3
    20
    20
    20
    20
  • LEGS - Walking Lunges
    3
    20
    20
    0
    0

No Body Pump tonight, so I decided to do the P90X.

Since no Body Pump class tonight, I'll work out in the gym first and then bike and run. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3

Tuesday - November 24

Monday - November 23

Swim
  • 1h 00m
  • 2350.00 yards
  • 02m 33s /100 yards

600 Free, every 4th lap BackStrk
5x100 50Drill, 50 Fast
5x100 50Kick, 50 N/Board Kick
10x50 25 Speed, 25 5Fast,5Slow,
10x25

Strength

Didn't workout at Nomad tonight, should have. I forgot they won't have a Body Pump Class this Wednesday. I'll work something out, maybe with P90X.

Big crowd today, all lanes full and one lane had three people!  The Nomad Masters is really coming into good form.  The hour today went by very fast and me left shoulder that bothered me a bit yesterday, was fine this morning.  I plan to go to Body Pump tonight; I hope I don't talk myself out of it like I did last Monday.

Mike or Amy,
Okay.  I was prepared to run outside yesterday, but it started raining heavily and looked just miserable.  So I did bricks, starting with a 20 minute bike, 20 minute run and 45 minute swim.  (I did the bike first to "warm up" my feet and legs.)  With the new stretch I'm doing for the past week or more, my left PF foot feels better than it ever has in quite some time.  On the treadmill, I did a 5-minute warm-up, then 2-minutes at 7.5 (speed) elevation .5) and 1-minute recovery, then 2-minutes at 7.5 speed and so on.  I read in Men's Health that people with PF should not increase their elevation on treadmills past 2.0. Your take?   Anyway, that's what I did yesterday and I feel good today, especially my feet. 
What do you recommend me do now, with my running?

Thanks,
Bill
-----
"If you don't like change, you'll like irrelevance even less."
GEN Eric Shinseki

A conservative approach you are doing looks good.  Keep us updated.  Nothing wrong with run/ walk btw! 

Mark


-----
"Some people dream of great accomplishments, while others actually stay awake and do them."
-Anonymous-
USAT Level I Coach
USAC Level III Coach
USAT&F Level I Coach
www.d3multisport.com

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3

Sunday - November 22

Bike
  • 20m
  • 5.00 miles
  • 15.00 Mi/hr

1-3 hour ride on a flat course. Keep HR in Zone 1-2.

Run
  • 20m
  • 1.90 miles
  • 10m 32s /Mi

First time doing intervals in a LONG time. Treadmill workout, 5 minute warmup, 2 minutes at 7.5, 1 minute EZ, continue until 20 minutes.

Swim
  • 45m
  • 1850.00 yards
  • 02m 26s /100 yards

20 laps free
54 laps breaststroke

Strength
  • 20m

Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

Had the Garmin set and went to walk out the door and discovered it was raining outside.  So, decided to head to NOMAD and workout there.  Since my foot feels good, I decided to do intervals on the treadmill.  Hopefully all will be well in the a.m.


Saturday - November 21

Swim #1
  • 08m 31s
  • 500.00 yards
  • 01m 42s /100 yards

500 yard freestyle (Not official time, but close. Took at least 30" off my PB for a meet

Swim #2
  • 01m 18s
  • 100.00 yards
  • 01m 18s /100 yards

I believe I took 3" off my PB. I'll know for sure once I get the official results.

Swim #3
  • 00m 33s
  • 50.00 yards
  • 01m 06s /100 yards

50 yard Freestyle. Took 5 seconds off my PB. Not official yet.

Great day of swimming with the Masters group today.  We won our IM race and everyone had a good time with the six of us attending.  I did better in all three events than previous showing, so all the time I'm in the water is starting to pay off.  We finished the night with a trip to El Torrino's (sp?) in Chapel Hill.  We were all famished from the day of swimming with little to nothing to eat, but the food and service was great.  Perfect way to cap off the day.  Long drive back to Concord, but well worth it.  Looks like our next swim meet will be the end of January for the Sunbelt.  I'm looking forward to it.

wsandford's Training Log


 November 2009 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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