OK, so I thought I'd at least look at the blog and update now that I can finally start to think about a run. The back has settled down. Seeing a Physical Therapist now 3 times a week and he's putting me in traction...........at least I'll be taller after this. I can now walk without too much pain. "Fred Sanford" is officially gone, thank god!
Hopefully will be on a treadmill walking next week and soon will be able to run. Riding hasn't been too bad, even though the PT thinks that might be worse for the back, so I'll just take it slow. Swimming seems to go OK, finally. Will try to compete this weekend!
Daisy is coming back, boys!
Thursday, November 29, 2007
Friday, November 16, 2007
Race Wheels
So today, I started wondering how much time I could save by purchasing a set of aero-wheels for the upcoming ironman, and I'm actually rather baffled by how little a difference they seem to make.
According to a couple of different resources on the web, the savings for a 40k bike ride is something on the order of about 90 seconds (difference between least aero wheels and a full disk in the back/deep rim + min spoke combo). Since a 40k is about 24.2 miles, we're looking at about 4.5 times that amount of just about 7 minutes over the whole bike course.
While I don't disagree with the fact that it works out to be a "free" 7 minutes, I just can't justify the expenditure of several thousand dollars for it right now. It's certainly important for people racing up at the top (elites and age groupers trying to qualify for Kona), but I'm a little far from that point right now.
I could probably save more time by investing some money in a vacuum cleaner and a hypodermic needle to suck the excess flab out of my gut right now.....or at least by committing to pee on myself during the race. I'm guessing that over the course of the ironman, I'll probably spend at least 7 minutes either in or waiting for a porta-potty.....and I've got a long way to go before peeing on myself becomes on option.
Yeah, so I'll revisit the race wheel purchase option at the same time I revisit the bathroom plan.
Drew
According to a couple of different resources on the web, the savings for a 40k bike ride is something on the order of about 90 seconds (difference between least aero wheels and a full disk in the back/deep rim + min spoke combo). Since a 40k is about 24.2 miles, we're looking at about 4.5 times that amount of just about 7 minutes over the whole bike course.
While I don't disagree with the fact that it works out to be a "free" 7 minutes, I just can't justify the expenditure of several thousand dollars for it right now. It's certainly important for people racing up at the top (elites and age groupers trying to qualify for Kona), but I'm a little far from that point right now.
I could probably save more time by investing some money in a vacuum cleaner and a hypodermic needle to suck the excess flab out of my gut right now.....or at least by committing to pee on myself during the race. I'm guessing that over the course of the ironman, I'll probably spend at least 7 minutes either in or waiting for a porta-potty.....and I've got a long way to go before peeing on myself becomes on option.
Yeah, so I'll revisit the race wheel purchase option at the same time I revisit the bathroom plan.
Drew
Thursday, November 15, 2007
Back in Training this week
So, after enjoying a recovery last week, it's time to be back in training this week. I blew off Tuesday's workouts (bad boy)--but have managed to make it through the rest of the workouts so far. Monday a.m. swim workout was coached by Brian, followed by an evening 50 minute run. The earlier sunset is causing me motivational issues and screwing everything up. Whoever came up with the concept of daylight savings time clearly did not take into account ironman training needs in it's design.
Like I said, I blew off Tuesday, so I owe myself a weight session and a bike ride today (which would have been my day off). Wednesday was morning swim practice followed by a 2 hour run. The run was good, ending at just over 10.5 miles--very solid zone 2 effort the whole time. Even with that back off in pace, it still managed to hurt appropriately. I'm interested to see how the concept plays out. Next week is a 2:15 run, and the week after that is 2:30. Following that, the hard training weeks top out at 2:30, and what should happen is that the pace gets faster at the same heart rate resulting in longer runs for the same amount of time.
In any case, it's off to work for me now--
This weekend holds a 50 mile bike/2 mile transition run for us GGW'ers. It looks like we'll be starting at HB Steve's and then having some breakfast afterwards.
Drew
Like I said, I blew off Tuesday, so I owe myself a weight session and a bike ride today (which would have been my day off). Wednesday was morning swim practice followed by a 2 hour run. The run was good, ending at just over 10.5 miles--very solid zone 2 effort the whole time. Even with that back off in pace, it still managed to hurt appropriately. I'm interested to see how the concept plays out. Next week is a 2:15 run, and the week after that is 2:30. Following that, the hard training weeks top out at 2:30, and what should happen is that the pace gets faster at the same heart rate resulting in longer runs for the same amount of time.
In any case, it's off to work for me now--
This weekend holds a 50 mile bike/2 mile transition run for us GGW'ers. It looks like we'll be starting at HB Steve's and then having some breakfast afterwards.
Drew
Monday, November 12, 2007
Spin, Guts ‘n Butts – November 8
Amy Ko (see linked blog) and I decided to attend Spin Class on Thursday evening followed by the Guts and Butts class. Both session are taught by Stacey at Gold’s Gym on Pine Avenue. Stacey rocks, and her work outs rock too.
The spin class was challenging as usual, but Stacey mixes it up and keeps everyone entertained. She’s an entertaining mix of high energy, hip hop inspiration and visionary; we usually go for a mental image ride down PCH or to/in San Francisco with hill and speed work to match.
I’m a “sweater” so by the end of the hour I was perched on my stationary bike above a pool of my own man sweat. Nice. That is usually where the fun ends, but not today. Amy Ko and I had already decided to go to the next class of Guts and Butts. Actually, I was on the fence buy Amy kept poking at me with verbal barbs as sharp as a spear: come on sissy boy, it’s time to get that gut in shape! Or my favorite “my puppy has better abs than you do, Buddha!” So…off the class we went.
We only stayed for the “guts” part. Amy said something about the butt session making her butt into a small, rock-like body part, and she’s not going to impress the ladies with a rock ass nugget. I guess she wants some “back” which is fine; now if I could only find a way to donate her some of mine.
Great combo work out. “Thank you sir, may I have another!?”
Amy Ko (see linked blog) and I decided to attend Spin Class on Thursday evening followed by the Guts and Butts class. Both session are taught by Stacey at Gold’s Gym on Pine Avenue. Stacey rocks, and her work outs rock too.
The spin class was challenging as usual, but Stacey mixes it up and keeps everyone entertained. She’s an entertaining mix of high energy, hip hop inspiration and visionary; we usually go for a mental image ride down PCH or to/in San Francisco with hill and speed work to match.
I’m a “sweater” so by the end of the hour I was perched on my stationary bike above a pool of my own man sweat. Nice. That is usually where the fun ends, but not today. Amy Ko and I had already decided to go to the next class of Guts and Butts. Actually, I was on the fence buy Amy kept poking at me with verbal barbs as sharp as a spear: come on sissy boy, it’s time to get that gut in shape! Or my favorite “my puppy has better abs than you do, Buddha!” So…off the class we went.
We only stayed for the “guts” part. Amy said something about the butt session making her butt into a small, rock-like body part, and she’s not going to impress the ladies with a rock ass nugget. I guess she wants some “back” which is fine; now if I could only find a way to donate her some of mine.
Great combo work out. “Thank you sir, may I have another!?”
Sunday, November 4, 2007
The Big 5-0... and then some!
Today was the GGW first group 50 mile ride, followed by an optional run.
We all benefited from an extra hour of sleep, since we "Fell Back" last night and gained an hour due to Daylight Savings Time. Yea! This was even more appreciated as the Grunion Award Banquet was last night also. The banquet was a great end to another season, and contained all of the necessary elements: laughing, crying, Mexican food, awards, and incessant heckling by rowdy audience members for the emcee award winners to "take it off" throughout the evening.
The plan today was to start at IM Steve's gated compound and Love Shack (baby!), head down to HB and back, logging 50 miles. There would be an optional run immediately following on the Bixby Knolls Cruise Path & Flood Reservoir.
Aside form the extra hour, today was a big day for all GGW for another reason: we were joined by the cheetah-like and glamorous Miss Pop Pee Seed for the entire ride and run. Heads turned all the way down the beach and back; no one stuffs muffins into spandex like Miss Seed. A big group dose of Grunion Love to Pop Pee for her guest appearance and inspiring display of baked goods.
Dastardly "Coastal Eddie" was in town and he is thick. We started off in a virtual fog bank that lasted pretty much until we finished the ride, just over 3 hours and 45 minutes later. While it was a welcome relief to soaring hot temperatures, at least one GGW was Grunion Gone Frostbitten for much of the morning (memo to self: buy some "winter" appropriate cycling gear!).
The cycling was fairly uneventful. Although we remained on heightened German Cyclist Watch, there were no such sightings today. However, Clause van der Hottenfuugen, a vision in white, may have been masked by the fog...
The brick run has become a "love/hate" (mostly hate) event for me and my fellow GGW'ers, I believe. IM Steve sprinted out of the gate with almost giddy exclamations of "it'll suck for the first mile but then it'll be much better! " And with that, and a few skips later, he was gone. That left me, Pop Pee and Mr. Drew Carry Me Away to shuffle through the run. The sun began to peek through the fog and for a moment all seemed good and right for IM AZ training. Then, out of the blue, er, um, clearing fog...BAM! A virtual mental and physical devastating bitch slap: the running path dead-ended down by the "Only Bixby Bad Boys Come Down Here" picnic and butterfly viewing area. The only way out was to retrace our steps out of the bowels of the muddy reservoir, effectively doubling the distance of the run.
Finally, though, we wrapped up another Sunday long ride. Go Grunions--Get Wild!
Thursday, November 1, 2007
Shoes make the man
My new shoes seem to work well--this morning, I ran for 2 hours--started out slowly with the pups for about 2.25 miles, then headed back out and ran out to the turn around point--at some point I got annoyed with trying to keep the heart rate low and just ran....so it turned into a harder run that it probably should have been. In that mode, I was going just under 10min miles, but when trying to keep the heart rate low, it was more like 12min miles.
Since I wound up running faster on the back half than the front half, I was 1 mile from my finish point with 15 minutes left, so I decided to crank back the speed to use it as a warm down. My heart rate had climbed to 180 during the run, and I managed to drop it back under 160 while jogging in the last mile.
Drew
Since I wound up running faster on the back half than the front half, I was 1 mile from my finish point with 15 minutes left, so I decided to crank back the speed to use it as a warm down. My heart rate had climbed to 180 during the run, and I managed to drop it back under 160 while jogging in the last mile.
Drew
Congrats to Daisy!!!!
And sorry to hear that it's getting to you! I hope the trips to the chiropractor pay off soon. But congrats on doing as much as you could at SOMA, and getting through it, and double congrats on backing off when you needed to! Sometimes it's harder to quit a race than it is to suffer and aggravate that injury--
As for me--I'm trying to get back to training today--the 3 days of the early shift (wake up at 2am to get to work by 3:30) knocked me off my schedule. I'll try to run this morning--my foot's bothering me--but hopefully the new shoes will knock out that pain. Then I'll be there for swimming in the evening on Friday--
See you guys soon--
Did you say naked yoga?
Drew
As for me--I'm trying to get back to training today--the 3 days of the early shift (wake up at 2am to get to work by 3:30) knocked me off my schedule. I'll try to run this morning--my foot's bothering me--but hopefully the new shoes will knock out that pain. Then I'll be there for swimming in the evening on Friday--
See you guys soon--
Did you say naked yoga?
Drew
Wednesday, October 31, 2007
Monday - Yoga
Tuesday Morning - planned to run, but nerve still not letting me put any pressure on the leg. Did 15 min on elipticle (how do you spell this?) and 45 min on a stationary bike. Kept HR at 150.
Tuesday Afternoon - Chiropractor appointment. Complete with x-rays and electro therapy to relieve some of the pain
Tuesday Night - Swim practice - 500 yard warm up, 6x 50, 3x100 corkscrew, then backstroke clinic with Jacquie
Wednesday Morning - spin class (60 min) average HR at 155.
Wednesday Morning - Chiro follow up - NOT GOOD NEWS. Weird curvature in lumbar region. 6th lumbar vertabre (not normal, but not something you can do anything about). He's put me on a 3xweek schedule for a month to see how it reacts. No running until mid week if the spine reacts well to the adjustments. He said not to swim but we'll at least try to pull the longer sets. Cycling should not be a problem.
Tuesday Morning - planned to run, but nerve still not letting me put any pressure on the leg. Did 15 min on elipticle (how do you spell this?) and 45 min on a stationary bike. Kept HR at 150.
Tuesday Afternoon - Chiropractor appointment. Complete with x-rays and electro therapy to relieve some of the pain
Tuesday Night - Swim practice - 500 yard warm up, 6x 50, 3x100 corkscrew, then backstroke clinic with Jacquie
Wednesday Morning - spin class (60 min) average HR at 155.
Wednesday Morning - Chiro follow up - NOT GOOD NEWS. Weird curvature in lumbar region. 6th lumbar vertabre (not normal, but not something you can do anything about). He's put me on a 3xweek schedule for a month to see how it reacts. No running until mid week if the spine reacts well to the adjustments. He said not to swim but we'll at least try to pull the longer sets. Cycling should not be a problem.
Monday, October 29, 2007
SOMA Half Ironman Weekend
OK, so this stupid sciatic nerve issue really got the best of me this week. Tried to train through the pain while still trying to taper for the weekend.
Sunday - swim 2600 yards. tried to keep it slow and easy (I know you're all thinking....."Has he ever swam anything other than slow and easy?") Pain not so bad once it warmed up.
Monday - Spin class 1 hr in the morning, keeping heart rate right at 140-145. Then Yoga (naked yoga, baby!) that evening.
Tuesday - planned an easy 7 miler but the smoke and wind in the OC was nasty so kept it to 45 min on the treadmill. Ipod helps but I didn't want to continue getting used to it since the race doesn't allow the ipod during the race. Swim that night (with the hottie JC). Again slow and easy. Lot's of stretched out strokes.
Wednesday - swim that night.
Thursday - took the day off. The sciatic nerve was really acting up! Lot's of advil and ice but it still hurts like a dickens.
Friday - tried to do a mini tri (500 yards at the gym pool/45 min spin/15 min run). The swim really started to hurt with any type of kick with the left foot, tried different body positioning to alleviate the pain to no avail (oh, no! what's gonna happen this weekend). Spin went well. Kept the heart rate at 135-140. then the run......if you can all it that. I got on the treadmill got the speed up to 6 mph and nothing! The leg was dead! Pain, pain, pain! so I stopped! feeling dejected and mad!
Saturday - nothing but package pickup. Buddy had to get new goggles, so we went to the pool where we staying to try them out. Got in and swam a few laps.
Sunday - race day! Decided that morining to go in a complete as much as I could. Make decisions at each transition.
Swim - 0719 start. Water was nice 70 degrees. Smooth, clearly marked course. Gun goes off and the mayhem starts. Let most of my wave go out and I start. Right away I feel the sharp distinctive shot of nerve pain down the leg. Start figuring out what position/stroke will get me through. All the while while I'm breathing I see the shore.....should i just call it a day and climb out....I can't get into a smooth stroke....I think I'm going to die in Tempe Lake....and this nimrod swimming next to me, just won't let me move to the shore....damn him! Keep swimming until I leave him or he leaves me, then I can get to shore and climb out. Buoy #1. Hey, that wasn't so bad, I guess I have to swim....45 min later I'm out. Pulled out by a massive bear of a man! "HELLO, DADDY! My name is Daisy, what's yours?" Wetsuit strippers are next....find the cutest one, have to wait just a few seconds....rip, there is goes.....call me later, please! Run through transition....nice grass, that feels good on the feet. Leg not hurting so bad....maybe I can run today?!
Transition - find my spot...Thank God for the big rainbow flag! Damn it, not my bike, don't know why I was drawn to that spot. Put on my jersey (not a fan of swimming with it) race belt with number, socks (wait dry your feet dummy!), shoes, glasses. Take a powerbar to eat while I run. Helmet, you nimrod....now go!
Click, click, click on the cement. Mount, go! Not bad.
Bike - 3 loops let's see how this goes. No wind to speak of, I'm feeling good. Steady climb but I see the other riders on the return coming down, look forward to that. Starts getting warm on the first lap at about mile 10. Rio Salado, head wind out, but can hit up to 30 miles coming back. Little short hills on the other side of the lake, actually nice to get out of the saddle. Heart rate good, but little spikes at the hills. The course is narrow and slow with all the turns. Keep it around 13-16 through the traffic. Loop 2, the first wave of pros are now zipping by....my god, how can they go that fast! my lower back is hurting, my sciatic is annoying on the downstroke, CRAP! Just get through this. Stretch the back, get off at the next aid station to walk it off and relax the back. Good call, get back on with new legs and back. Loop 3, feeling good, running under 3:30 for the bike, which is good considering how I'm feeling. Mile 50, just get your lower back through this....oh, my we have to get some miles in to just train the body to get through this race! Final push, see some friends cheering as I come into the transition at about 3:30 according to my watch.....let's see how the leg feels as I run. Oh, no, it's hot! without the wind in your face from the bike you really feel the heat. Run, not feeling good.
Transition - get the helmet off, shoes off, slip on the running shoes, swig of water, wrap my fuel belt, hat on, start to run (moment of truth), Ouch! Ouch! Ouch! can I work it out through the transition...Ouch! Ouch! Ouch! No, this isn't going to work today....crap, I'm done!
Still feel good, got out in the water, on the bike course and know what I have to do between now and April. Feel good about swim workouts, just need more time on the bike.....run (probably my strongest leg) will be OK once this damn sciatic calms down. Looking into accupuncture as an option. But yoga (naked yoga, baby!) should help get my spin more flexible (and maybe a date ;)!)
Sunday - swim 2600 yards. tried to keep it slow and easy (I know you're all thinking....."Has he ever swam anything other than slow and easy?") Pain not so bad once it warmed up.
Monday - Spin class 1 hr in the morning, keeping heart rate right at 140-145. Then Yoga (naked yoga, baby!) that evening.
Tuesday - planned an easy 7 miler but the smoke and wind in the OC was nasty so kept it to 45 min on the treadmill. Ipod helps but I didn't want to continue getting used to it since the race doesn't allow the ipod during the race. Swim that night (with the hottie JC). Again slow and easy. Lot's of stretched out strokes.
Wednesday - swim that night.
Thursday - took the day off. The sciatic nerve was really acting up! Lot's of advil and ice but it still hurts like a dickens.
Friday - tried to do a mini tri (500 yards at the gym pool/45 min spin/15 min run). The swim really started to hurt with any type of kick with the left foot, tried different body positioning to alleviate the pain to no avail (oh, no! what's gonna happen this weekend). Spin went well. Kept the heart rate at 135-140. then the run......if you can all it that. I got on the treadmill got the speed up to 6 mph and nothing! The leg was dead! Pain, pain, pain! so I stopped! feeling dejected and mad!
Saturday - nothing but package pickup. Buddy had to get new goggles, so we went to the pool where we staying to try them out. Got in and swam a few laps.
Sunday - race day! Decided that morining to go in a complete as much as I could. Make decisions at each transition.
Swim - 0719 start. Water was nice 70 degrees. Smooth, clearly marked course. Gun goes off and the mayhem starts. Let most of my wave go out and I start. Right away I feel the sharp distinctive shot of nerve pain down the leg. Start figuring out what position/stroke will get me through. All the while while I'm breathing I see the shore.....should i just call it a day and climb out....I can't get into a smooth stroke....I think I'm going to die in Tempe Lake....and this nimrod swimming next to me, just won't let me move to the shore....damn him! Keep swimming until I leave him or he leaves me, then I can get to shore and climb out. Buoy #1. Hey, that wasn't so bad, I guess I have to swim....45 min later I'm out. Pulled out by a massive bear of a man! "HELLO, DADDY! My name is Daisy, what's yours?" Wetsuit strippers are next....find the cutest one, have to wait just a few seconds....rip, there is goes.....call me later, please! Run through transition....nice grass, that feels good on the feet. Leg not hurting so bad....maybe I can run today?!
Transition - find my spot...Thank God for the big rainbow flag! Damn it, not my bike, don't know why I was drawn to that spot. Put on my jersey (not a fan of swimming with it) race belt with number, socks (wait dry your feet dummy!), shoes, glasses. Take a powerbar to eat while I run. Helmet, you nimrod....now go!
Click, click, click on the cement. Mount, go! Not bad.
Bike - 3 loops let's see how this goes. No wind to speak of, I'm feeling good. Steady climb but I see the other riders on the return coming down, look forward to that. Starts getting warm on the first lap at about mile 10. Rio Salado, head wind out, but can hit up to 30 miles coming back. Little short hills on the other side of the lake, actually nice to get out of the saddle. Heart rate good, but little spikes at the hills. The course is narrow and slow with all the turns. Keep it around 13-16 through the traffic. Loop 2, the first wave of pros are now zipping by....my god, how can they go that fast! my lower back is hurting, my sciatic is annoying on the downstroke, CRAP! Just get through this. Stretch the back, get off at the next aid station to walk it off and relax the back. Good call, get back on with new legs and back. Loop 3, feeling good, running under 3:30 for the bike, which is good considering how I'm feeling. Mile 50, just get your lower back through this....oh, my we have to get some miles in to just train the body to get through this race! Final push, see some friends cheering as I come into the transition at about 3:30 according to my watch.....let's see how the leg feels as I run. Oh, no, it's hot! without the wind in your face from the bike you really feel the heat. Run, not feeling good.
Transition - get the helmet off, shoes off, slip on the running shoes, swig of water, wrap my fuel belt, hat on, start to run (moment of truth), Ouch! Ouch! Ouch! can I work it out through the transition...Ouch! Ouch! Ouch! No, this isn't going to work today....crap, I'm done!
Still feel good, got out in the water, on the bike course and know what I have to do between now and April. Feel good about swim workouts, just need more time on the bike.....run (probably my strongest leg) will be OK once this damn sciatic calms down. Looking into accupuncture as an option. But yoga (naked yoga, baby!) should help get my spin more flexible (and maybe a date ;)!)
Saturday, October 27, 2007
Drew's Friday and Saturday Workouts
Yesterday, I ran on the treadmill for 30 minutes and then swam 1000 yards. I was going to swim more, but I wound up getting this huge headache. Maybe I was dehydrated. Maybe the air quality was still poor--but I felt like crap, so I stopped.
Today (Saturday), I biked about 30 miles and then ran 2. Heartrate was bouncing around 130s-140s on the bike, and then then run was right around 150--pace for the run at that HR was just under 11 min. miles, which seems like an improvement already, since just a week ago, I was flirting with the 12 min mile mark at that heart rate.
Probably not training tomorrow--I'll be drinking at Oktoberfest tonight.
Drew
Today (Saturday), I biked about 30 miles and then ran 2. Heartrate was bouncing around 130s-140s on the bike, and then then run was right around 150--pace for the run at that HR was just under 11 min. miles, which seems like an improvement already, since just a week ago, I was flirting with the 12 min mile mark at that heart rate.
Probably not training tomorrow--I'll be drinking at Oktoberfest tonight.
Drew
Wednesday, October 24, 2007
Gave up due to Toxic Fumes in air
The california wildfires going on got the best of me. I was supposed to go out for a long run of an hour and a half, but I did nothing. At first, I was going to do the whole thing on the treadmill at the gym, and that just ate at the very core of my soul. Running for an hour and a half on a treadmill is the purest definition of hell that ever existed.
Then, I decided I would go to the gym later and run on the treadmill for half an hour, so I did some annoying stuff around the house--scheduled some people to come out and finish the kitchen, made the doctor's appointment I should have a year ago, called in for a refill on Max's phenobarbital, and fixed the alarm system. This last one required me to go outside, which resulted in my eyes burning from the smoke in the air and me getting a slightly irritating cough....at which point I thought it might be better to skip the exercise altogether.
So, there you have it. I'm a total pussy and didn't do my long run this week.
I suck.
Drew
Then, I decided I would go to the gym later and run on the treadmill for half an hour, so I did some annoying stuff around the house--scheduled some people to come out and finish the kitchen, made the doctor's appointment I should have a year ago, called in for a refill on Max's phenobarbital, and fixed the alarm system. This last one required me to go outside, which resulted in my eyes burning from the smoke in the air and me getting a slightly irritating cough....at which point I thought it might be better to skip the exercise altogether.
So, there you have it. I'm a total pussy and didn't do my long run this week.
I suck.
Drew
Am I the only one training?
Ok--So yesterday, I lifted weights (same AA weights at 2 sets of 25 reps on all of those exercises) and then went to a spinning class. I'm not wild about this particular spinning class because there was so much time out of the saddle. I don't think that's ideal for building strength and endurance in the seated position.
This morning was swim practice with Dr. Tom:
(SCM)
200 Swim/200 kick/200 pull
400 pull alternating breathing every 3 and every 5
Main Set: 4x100s on 1:30
3 x 50's on 39 (didn't make it, so had to add a second to next round)
3 x 100's on 1:30
3 x 50's on 40 (didn't make it, so added another second)
2 x 100's on 1:30
3 x 50's on 41 (made these--if the set continued, that would mean dropping a second)
1 x 100 on 1:30
6 x 50s drill 25/swim 25 on 1:10 either backstroke or breaststroke
2 x 25s no breathers
JC/Steve---you guys out there? Doin' anything? Anything at all?
I'm having coffee now and then doing yoga.
Toodles--
Drew
This morning was swim practice with Dr. Tom:
(SCM)
200 Swim/200 kick/200 pull
400 pull alternating breathing every 3 and every 5
Main Set: 4x100s on 1:30
3 x 50's on 39 (didn't make it, so had to add a second to next round)
3 x 100's on 1:30
3 x 50's on 40 (didn't make it, so added another second)
2 x 100's on 1:30
3 x 50's on 41 (made these--if the set continued, that would mean dropping a second)
1 x 100 on 1:30
6 x 50s drill 25/swim 25 on 1:10 either backstroke or breaststroke
2 x 25s no breathers
JC/Steve---you guys out there? Doin' anything? Anything at all?
I'm having coffee now and then doing yoga.
Toodles--
Drew
Monday, October 22, 2007
Training Sunday and Monday
POST FROM DREW:
Okay, here's what I did--
Since our meeting yesterday, I ran, lifted weights, and swam.
Running was yesterday, around the track--about 0.5 mile warm-up, then 3 repeats of 1 mile (Heart Rate Zone 3), each followed by 2 minutes of rest. My garmin was nice enough to beep at me constantly when not in the correct zone. Warmed down with about 0.25 mile jog.
Followed that up with about 1 hour of AA weights at the gym (leg sled, leg ext., hamstrings, calf raises, bent arm pulldown, lat pull, tricep ext, dips, and core work)
This morning, Brian kicked our asses in the pool with:
Warm up (200, 2x100s, 4 x50s)
4 x 100s KRLS
10 x 200s on 3:20 (He wanted them faster, but my body would just not oblige)
Okay, here's what I did--
Since our meeting yesterday, I ran, lifted weights, and swam.
Running was yesterday, around the track--about 0.5 mile warm-up, then 3 repeats of 1 mile (Heart Rate Zone 3), each followed by 2 minutes of rest. My garmin was nice enough to beep at me constantly when not in the correct zone. Warmed down with about 0.25 mile jog.
Followed that up with about 1 hour of AA weights at the gym (leg sled, leg ext., hamstrings, calf raises, bent arm pulldown, lat pull, tricep ext, dips, and core work)
This morning, Brian kicked our asses in the pool with:
Warm up (200, 2x100s, 4 x50s)
4 x 100s KRLS
10 x 200s on 3:20 (He wanted them faster, but my body would just not oblige)
Let The Training Begin
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