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View albumRocketman: Gonna Fly Now!
December 20
December 19
- 51m 34s
- 2734.03 yards
- 01m 53s /100 yards
got to the pool early, only to find that I didn't have my goggles/cap/earplugs; had to go back home to get them. so much for getting an early start :(
surprisingly grueling workout
Warmup -- 4x thru this pattern, this is swam continuously no rest.
25 fast
25 easy
50 fast
25 easy
75 fast
25 easy
After each set, feel free to rest as much as you want.
4:09/4:20/4:18/4:18
Main Set
6x225 - :10 RI. Try to keep a moderate pace for each one and stay around the same time for each one.
4:29/4:31/4:33/4:31/4:35/4:30
Cool down 250. Do 50 back, 50 free, 50 breast stroke, 50 back, 50 breast stroke
(only did back once bc I can't do it while sharing lane; 50 back took 2:00!)
7:26
went to my physical medicine doc about my hip. He thinks I have something going on with the nerve and disk at L5 so that there's not good communication from the motor nerve to the hip muscles. On the x-rays all my disk spacings look equal, so there's no compression, but there could be a small tear or herniation that's pressing on the nerve.
So, he wants me to stop all running now; I can do swimming and biking as long as there's no pain. He want me to do PT for core strengthening and some traction. He's specified 2x pt for 3 weeks and then I go back to see him in 3 weeks. He said that at this time there's no reason to think that I can't do my half marathon in March.
I was hoping that all it was was an IT issue and that I needed massage and a new stretching routine, so I'm kinda bummed right now.
December 18
December 17
- 45m 55s
- 5.06 miles
- 09m 04s /Mi
a good race! I could have gone faster (and come in under 45:00) but it was more important to me to finish uninjured. I had a race plan and stayed close to it, not pushing too hard. Felt good the whole way and didn't feel like I was pushing my limits. Ran quite a bit faster than last year, at a slightly lower HR. Yeah, a good race :)
- Stretching
- 20m
December 16
- Yoga
- 45m
December 15
- 34m 28s
- 3.00 miles
- 11m 29s /Mi
better run than Tuesday, HR more in control; hips feel good
- Stretching
- 25m
December 14
- 40m 04s
- 2187.23 yards
- 01m 49s /100 yards
I think this was the strangest swim workout I've ever done. it was a bit hard to keep track of where I was and what the RI was.
W/U- 200 swim: 4:08
Take all of these easy to moderate.
50 (:15 RI): 1:00
2x25 (:05 RI) You are not sprinting these. Just take them easy to moderate
:29/:29
100 (:15 RI): 2:03
4x25 (:05 RI): :31/:29/:30/:29
2x100 (:15 RI): 2:04/2:03
4x25 (:05 RI): :29/:27/:29/:29
2x125 (:15 RI): 2:31/2:29
4x25 (:05): :28/:28/:28/:28
2x150 (:15 RI): 3:00/3:01
200 (:15 RI): 4:03
250 (:15 RI): 5:09
C/D – 100 swim: 1:58
HillSlugger's Training Log
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December 2011 
Volume
Actual vs Planned
Upcoming races
- Jeremy's Run 10K (Run)5/27/2013 Olney, Maryland
- Celebrating Heroes Triathlon (Triathlon)6/23/2013 Ellicott City, Maryland
- North East Triathlon (Triathlon)8/25/2013 North East, Maryland
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roller session
lost the desire to finish out the hour :(
OK, found another article that says that the hip abductors ARE innervated by L4 and L5, so I guess the diagnosis does make sense.