The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 82FLow 63F
  • Temp: 75F
  • Hum: 62%
  • W: 0mph ESE
FRIDAY
Patchy rain nearby
High 89F
Low 73F
SATURDAY
Thundery outbreaks in nearby
High 83F
Low 66F
SUNDAY
Sunny
High 81F
Low 59F
MONDAY
Partly Cloudy
High 80F
Low 54F

Thursday - April 3

Bike
  • 1h 00m
  • 20.32 miles
  • 20.32 Mi/hr

Trainer is getting real boring.

Strength
  • 24m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    70
    70
    0
    0
  • CHEST - Pushups
    2
    10
    55
    0
    40

The first set of pushups was with Kaylee sitting on my back.

I officially took the Drake Relays half marathon off my board. I haven't been able to progress beyond a 4 mile run, so a 13 mile race in 3 weeks is not realistic, and could be harmful. I'm hoping the PT will help. I've been thinking the knee feels better, but it still has some aching after running. So is the knee really improving, or does it just feel better comparatively because I'm running less? I don't know. But I guess I'll just have to be patient and see what happens. Next ortho appointment is on 4/18.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 2

Wednesday - April 2

Swim
  • 1h 02m
  • 2624.67 yards
  • -----

200m warmup
1000m drills
Main set:
4x50
2x100
1x200
2x100
4x50
200m cooldown

50's were :45-:50
100's were 1:35-1:40
200 was 3:40

This is a really good workout that I found in Triathlete Magazine. Actually, it's adapted for a short version, as the one in there went 8x50, 4x100, 2x200, 1x400, 2x200, 4x100, 8x50. That's 2800m just for the main set.

My 50's and 100's were as fast as I was hoping to be, but my 200 was a little slower (hoping for 3:30). Oh well, still a very good workout.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    65
    65
    0
    0
  • CHEST - Pushups
    1
    55
    55
    0
    0

Watch out, Herschel.

Sport
  • Physical Therapy
  • 40m
BTW, check out this article about pushups that appeared in Monday's Des Moines Register (which I just finally got around to reading today): http://www.desmoinesregister.com/apps/pbcs.dll/article?AID=2008803310320 Check out what Craig Pope's inspiration is.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 4

Tuesday - April 1

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    65
    65
    0
    0
  • CHEST - Pushups
    1
    55
    55
    0
    0

Also did planks, bridges, single leg squats, sidesteps, and lunges.

Right knee is a little sore today, so I took the day off except for the PT. PT appointment is tomorrow, plus I'm planning a long swim workout, and maybe a bike ride outside if the weather cooperates.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Sick: 2

Monday - March 31

Run #1
  • 10m
  • 0.50 miles
  • -----

1/2 mile run, and some stretching.

Run #2
  • 28m 55s
  • 4.00 miles
  • 07m 14s /Mi
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    60
    60
    0
    0
  • CHEST - Pushups
    1
    50
    50
    0
    0

Also did PT exercises.

I'm still experimenting with the knee, and so far so good. Today's run was the exact same pace (8.3 MPH) and distance as Saturday. My average HR was 9 beats lower today. I don't know if that represents increased fitness, or more likely, just feeling better today.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Sunday - March 30

Bike
  • 45m
  • 15.26 miles
  • 20.35 Mi/hr

Not my best ride. I really wanted to go to bed, but I forced myself to go down and get on the trainer for 45 minutes.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2

Saturday - March 29

Run #1
  • 28m 55s
  • 4.00 miles
  • 07m 14s /Mi

Treadmill run - increasing the pace a bit. Legs felt good, knee feels fine.

Run #2
  • 10m
  • 0.60 miles
  • -----

5 minute warmup
5 minutes of stretching

Strength
  • 26m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    60
    60
    0
    0
  • CHEST - Pushups
    1
    50
    50
    0
    0

Also did PT exercises. I think these are helping. The key will be doing these on a daily basis going forward.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Friday - March 28

Bike
  • 1h 00m
  • 20.14 miles
  • 20.14 Mi/hr

Wisconsin and Michigan St. embarrassed themselves and the Big 10 tonight. They might as well have been Northwestern and Iowa out there. Disgusting.

Sport
  • Physical Therapy
  • 40m

Good PT session at 8 AM. Exercises are getting somewhat easier as I'm able to do more reps or hold the positions for longer. I'm still planning to ride tonight during basketball.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

robfornoff's Training Log


 April 2008 
SunMonTueWedThuFriSat
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13 14 15 16 17 18 19
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27 28 29 30   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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