Rocketman: Gonna Fly Now!

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Olney,MD 
Today
Sunny High 84FLow 66F
  • Temp: 66F
  • Hum: 94%
  • W: 4mph WSW
WEDNESDAY
Moderate or heavy rain shower
High 86F
Low 68F
THURSDAY
Light rain shower
High 80F
Low 63F
FRIDAY
Light rain shower
High 72F
Low 49F
SATURDAY
Sunny
High 74F
Low 47F

December 28

Swim
  • 50m
  • 2734.03 yards
  • 01m 49s /100 yards

overslept just a little; got to the pool and didn't have my watch, kinda frustrating, kinda freeing; at least I was able to swim in a normal lane today.

W/U – 300 swim, 200 kick, 100 swim, 200 kick - :20 RI between each

2x250
In each 250: 100 moderate, 50 fast, 100 moderate (:30 RI)

4x150
In each 150: 50 moderate, 50 fast, 50 moderate (:20 RI)

4x100
In each 100: 25 moderate, 50 fast, 25 moderate (:15 RI)

C/D – 200

Sport
  • Physical Therapy
  • 30m

home exercises

December 27

Sport
  • Physical Therapy
  • 30m
Saw the therapist today. He mostly discounts the nerve impingement idea and feels that my issues stem from muscle weakness and imbalances causing poor form. He says that my tensor fasciae latae muscle is particularly weak, causing my hip flexors, glutes, and hamstrings to be doing too much of the work. I like to rotate my knee and hip outward, shifting the work to the wrong places. He says my major muscle groups are strong, but the minor muscles and stabilizing muscles are weak and underdeveloped. So, he's got a bunch of exercises to do at home 3 times a week, and I see him once a week. He's optimistic that I can get back to some easy running in about 2 weeks and that I should be able to do the half marathon.

Back/nerve/disk issues were particularly worrisome, so I guess this is good news.

December 26

Swim
  • 46m 55s
  • 2734.03 yards
  • 01m 43s /100 yards

Pool was mostly taken up by swim teams this morning, so I had to swim across the diving well. I hate that. Hard to do 25's and 50's when it's ~20 across.

Swim workout 3, adjusted for ~20 lengths

Warm up
120 swim/80 kick/120 swim: 6:23

2x200 Moderate: 3:43/3:49

4x50 Fast (done as 60/40/60/40): 1:01/:40/1:01/:41

2x200 Moderate: 3:56/3:55

4x50 Fast (done as 60/40/60/40): 1:02/:41/1:04/:40

1:00 bonus rest

4x100 Moderate: 1:48/1:54/1:53/1:54

4x50 - Fast (done as 60/40/60/40): 1:02/:41/1:04/:42

8x25 (done as 10x20):
18/19/18/19/20/20/20/19/20/19

Cool down - 200 easy: 4:02

December 25

Bike
  • 1h 21m 05s
  • 22.58 miles
  • 16.71 Mi/hr

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

December 24

December 23

December 22

Bike
  • 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

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HillSlugger's Training Log


 December 2011 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals