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View albumRocketman: Gonna Fly Now!
December 25
December 24
December 23
December 22
- 55m 04s
- 14.27 miles
- 15.54 Mi/hr
rollers
lost count and did 5 spinups; cut the cooldown short.
5 min easy
20 min steady
5 min easy
spinups x4
1 min 100-120 cadence
4 min easy
10 min cooldown
December 21
- 52m 51s
- 2734.03 yards
- 01m 55s /100 yards
Warm- up: 300 swim: 5:56
500 - Free - Go straight into the 100 backstroke. Do this for the rest of the sets.
100 - Backstroke - This can be done slowly. It is being used as active recovery. Take a :15 RI after the 100 backstroke.
10:06/2:42 (b/s with fins)
400 - free
100 - any stroke - This can be done slowly. It is being used as active recovery. Take a :15 RI.
7:58/2:02 pull
300 - free
100 - back stroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
6:09/2:50 (b/s with fins) - lost track of my laps during the free and stopped for a moment to look at my watch
200 - free
100- 50 kick 50 backstroke- This can be done slowly. It is being used as active recovery. Take a :15 RI
3:58/2:36 (kick, b/s with fins)
100 - free
100 - 50 kick and 50 backstroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
1:56/2:33 (kick, b/s with fins)
50 - free
50 - back stroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
0:52/1:14 (b/s with fins)
Cool down- 100 swim: 1:58
December 20
- 53m 36s
- 14.04 miles
- 15.72 Mi/hr
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.
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.
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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wanted to get out and work off the Christmas cookies ;)
got an aero helmet for Christmas, so I took out the tri bike to give it a try; kinda pooped out after 18 miles