The question is: will this make me faster?

Ankeny,IA 
Today
Partly Cloudy High 63FLow 52F
  • Temp: 41F
  • Hum: 89%
  • W: 9mph SE
THURSDAY
Sunny
High 69F
Low 46F
FRIDAY
Cloudy
High 73F
Low 49F
SATURDAY
Sunny
High 67F
Low 49F
SUNDAY
Patchy rain nearby
High 73F
Low 57F

Monday - April 7

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    75
    100
    0
    0
  • 1
    50
    50
    0
    0

That's right. 100 situps. I also did most of the PT workout I do at my appointments.

I was planning to swim today, but when I got to the gym, I realized I had forgotten to pack my jammers. It's especially frustrating because this isn't the first time I've done this. I was really hoping to get 2 swim workouts in this week. I'm not too down though, because I think I'm going to use this week as a recovery week, seeing how I've had increased duration of workouts consecutively over the past 4 weeks. I think a 3-4 mile run tomorrow, a good swim on Wednesday, and a 45-60 minute ride on Thursday or Friday should be good. Then we'll see what the weekend brings.

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

Sunday - April 6

Bike
  • 1h 09m 54s
  • 24.80 miles
  • 21.29 Mi/hr
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    70
    70
    0
    0
  • 1
    60
    60
    0
    0

Also did PT exercises.

Good 40K ride while watching Revenge of the Sith. What is thy bidding my master? It's a disaster! Skywalker we're after! What if he could be turned to the dark side? Yes; he'd be a powerful ally. Another dark Jedi... He will join us or die! We got death star We got death star We got death star We got death star We got death star We got death star We got death star We got death star And you know that we got it (death star)... http://www.starterupsteve.com/swf/starwarz.html

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

Saturday - April 5

Run
  • 50m 04s
  • 6.20 miles
  • 08m 05s /Mi

First 10K in quite a while. I ran intentionally slow to give the knee a chance to ease back into things. I had my HR monitor set to alarm for a HR above 148 (top of "zone 3"). After having to slow down and slow down, I got frustrated at the shuffling pace. So I turned that off for the last mile.

Splits:

8:02
8:13
8:17
8:32
8:49
1:44 (5-5.2 miles)
6:23

Obviously, I had a little left in the tank at the end. The knee felt great, but as always, we'll see how that is tomorrow.

Side note: had a bachelor party last night. Not the stereotypical bachelor party, but still very good. Started at Rube's for the 28 oz. sirloin (passed on the 54 oz. Belly Buster). Then we had a ping pong tournament and a Wii bowling tournament. Mostly just a good time hanging out with friends. It was good to burn 800 or so of those calories today.

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

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

robfornoff's Training Log


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