The question is: will this make me faster?

Ankeny,IA 
Today
High FLow F
  • Temp: F
  • Hum: %
  • W: mph
TUESDAY

High F
Low F
WEDNESDAY

High F
Low F
THURSDAY

High F
Low F
FRIDAY

High F
Low F

Friday - April 4

Run
  • 10m
  • 1.10 miles
  • 09m 05s /Mi

Walk, run, walk, run on the treadmill while the PT observed my form. Apparently, I suck at running.

Sport
  • Physical Therapy
  • 35m

This didn't feel like PT, it felt like a real workout. I had to take a shower after I was done today.

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

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
  • 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
  • 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
  • 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
  • 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
  • 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

robfornoff's Training Log


 April 2008 
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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals