Saturday, March 24, 2007
leg getting better
thursday was a monster swim for me. maybe mot monster but my longest to date. i thought i swam 5k but after adding up the reps again it was a 4800m swim in 1:22. after a 1600m warmup i did a straight 3k swim. good sign on the 3k was my 1500 splits were exactly the same so i was very pleased with that.
thursday night was a Dr Z visit. after 10min of poking and sqeezing my strained shin muscle to death he then set me up with the triathlete special. its a series of treatments for idiots like me who overwork their body in hopes of getting better when all i am really doing is setting myself back a few weeks due to injuries. so we started with 10min of ultrasound and then 25min of ultraviolet treatment and finished with 15min of electric stem. i plan to see him again mon and then thurs. i hope to be running by next weekend and maybe some eliptical work this week.
friday was an easy day. i passed on my 30min recovery swim since i had already swam 4 times this week and had a saturday swim workout. i hit the gym instead to do some leg and core weights. next week i will do 1 or 2 more light weights sessions and then phase them out 2 weeks b4 AZ.
Today was a 55min/3200yd swim at barton with the wetsuit. i had planned to swim 3600 but on the last 3 laps my right shoulder was getting tender so i backed off. the swim went well with my first 5 laps around 6:05 and my last 3 around 6:20. last week my last 3 were over 6:30. i worked on my sighting and felt really comfortable today. james bonney started swimming when i got there and on one lap he blazed by me. i tried to draft him but he was really moving. i did pickup a technique from him while i was there. when you start out swim along either wall and then make a 90 degree turn at the end wall and swim along it and then make another 90 dgree and swim back along the other wall. you basically swim a triangle and you get to work on turning as if there were buoys to go around in race.
This afternoon was a 1:50/35mile bike on south mopac. i wanted to try out my friend jamie's race wheels. i am borrowing some HED stingers for AZ so i needed to get the feel of them. today was perfect b/c the winds were 10 to 20 mph steady today and my 8 mile loop lets me feel a headwind, tailwind and crosswind. i am glad i practiced b/c those wheels got squirrelly on me a few times. the crosswinds whipped my around a few times and the headwinds had me all over the place. i loved the tailwinds!!!! i must say those wheels are the bomb! i really think they well save me at least 5 - 10mins at AZ. the ride started slow b/c i was trying to get a feel for the wheels. i did pickup the pace on the last two 8 mile loops and avg about 21mph/23min. i noticed my legs felt beat near the end due to fighting the winds and having lifted weights yesterday. avg HR on the pickups was 120 and overall was 114.
tomorrow is a long ride of 5-6hrs and then the taper is on. we are headed to chuys for dinner tomorrow night to celebrate my taper and then i plan to get my shave on. i havent shaved in well over a month as a reminder of this last month of hard training. the shaving will symbolize the end of real training and the prep for getting race ready. i bet that sounded pretty gay but oh well! i am really glad this is coming to an end. mainly b/c i want to see how well my training will pay off in AZ but i also need a break so spend more time with the family.
thursday night was a Dr Z visit. after 10min of poking and sqeezing my strained shin muscle to death he then set me up with the triathlete special. its a series of treatments for idiots like me who overwork their body in hopes of getting better when all i am really doing is setting myself back a few weeks due to injuries. so we started with 10min of ultrasound and then 25min of ultraviolet treatment and finished with 15min of electric stem. i plan to see him again mon and then thurs. i hope to be running by next weekend and maybe some eliptical work this week.
friday was an easy day. i passed on my 30min recovery swim since i had already swam 4 times this week and had a saturday swim workout. i hit the gym instead to do some leg and core weights. next week i will do 1 or 2 more light weights sessions and then phase them out 2 weeks b4 AZ.
Today was a 55min/3200yd swim at barton with the wetsuit. i had planned to swim 3600 but on the last 3 laps my right shoulder was getting tender so i backed off. the swim went well with my first 5 laps around 6:05 and my last 3 around 6:20. last week my last 3 were over 6:30. i worked on my sighting and felt really comfortable today. james bonney started swimming when i got there and on one lap he blazed by me. i tried to draft him but he was really moving. i did pickup a technique from him while i was there. when you start out swim along either wall and then make a 90 degree turn at the end wall and swim along it and then make another 90 dgree and swim back along the other wall. you basically swim a triangle and you get to work on turning as if there were buoys to go around in race.
This afternoon was a 1:50/35mile bike on south mopac. i wanted to try out my friend jamie's race wheels. i am borrowing some HED stingers for AZ so i needed to get the feel of them. today was perfect b/c the winds were 10 to 20 mph steady today and my 8 mile loop lets me feel a headwind, tailwind and crosswind. i am glad i practiced b/c those wheels got squirrelly on me a few times. the crosswinds whipped my around a few times and the headwinds had me all over the place. i loved the tailwinds!!!! i must say those wheels are the bomb! i really think they well save me at least 5 - 10mins at AZ. the ride started slow b/c i was trying to get a feel for the wheels. i did pickup the pace on the last two 8 mile loops and avg about 21mph/23min. i noticed my legs felt beat near the end due to fighting the winds and having lifted weights yesterday. avg HR on the pickups was 120 and overall was 114.
tomorrow is a long ride of 5-6hrs and then the taper is on. we are headed to chuys for dinner tomorrow night to celebrate my taper and then i plan to get my shave on. i havent shaved in well over a month as a reminder of this last month of hard training. the shaving will symbolize the end of real training and the prep for getting race ready. i bet that sounded pretty gay but oh well! i am really glad this is coming to an end. mainly b/c i want to see how well my training will pay off in AZ but i also need a break so spend more time with the family.
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