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Concord,NC 
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Saturday - November 28

Swim
  • 45m 03s
  • 1900.00 yards
  • 02m 07s /100 yards

Mile swim with Robert this a.m.
Did 100 Fast and raced Robert with a 50 yard dash. He gave me a bit of a lead and he only beat me by maybe two seconds. We had fun.

Bike
  • 1h 42m 21s
  • 26.09 miles
  • 15.29 Mi/hr

The weather was perfect for a bike ride today, so I decided to head to Morrisville. Most of the drivers were nice, left a little late, but got home in time before the sun went down. Since this was my first venture to Morrisville, I met some serious hills but the ride was very enjoyable. Just had to get a long ride in before winter sets in.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    25
    25
    0
    0
  • ABS - Obliques
    2
    1
    1
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    35
    35
  • LEGS - Deadlifts
    3
    25
    25
    40
    40
  • 2
    25
    25
    15
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    45
    45
  • LEGS - Walking Lunges
    2
    15
    15
    0
    0
  • SHOULDERS - Clean and Press
    3
    25
    25
    35
    35
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    8
    8
  • TRICEPS - Reverse Grip Bench
    1
    25
    25
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30

Body Pump with Sherri today, b-brutal. She has a different routine than Dee and it was very tough, good, but tough. Won't use quite the weight I used this a.m. with her next class.

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

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
  • 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.


wsandford's Training Log


 November 2009 
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