Monday, December 16, 2013

Training log - Week ending 12/15/13



This week was 24 miles running, 10,000 yards of swimming, and 3 hours on the arc-trainer mimicking easy pace running -- training log is here. 

More of the same.  Running (progressing the distance), swimming (doing more intervals but reducing the overall distance), arc-trainer ('cuz why not), and injury rehab (not optional).  The swimming's going well - I'm in that wonderful newbie place where pretty much anything I do will improve my swimming and knock large amounts of time off (i.e. cutting 45 seconds off of my 1000 yard time in a week).  And that's fun.  But it ain't running.  The fact that I'm running outside, for up to an hour, is the real highlight.  

The running is going well, but not as well as I would like.  My left leg is still stiff and achy at times, and I have to really concentrate on using it correctly.  

I've been debating whether to get a second round of PRP (the doctor told me initially that he thought I'd need at least two rounds), and I've decided to go for the second set.  It's not cheap at all, but I don't want to be training in January and wishing that I had gotten it done.  

According to the doctor, this time I won't need to take much time off post PRP - two days on the couch, another two days easy, and then back to where I was before.   So, I'll get the shots Thursday morning, and then camp out on the couch Thursday and Friday (I've cashed in vacation time at work).  I've already loaded up my Kindle for the occasion.

Dailies

Monday:  
In the morning, injury prevention/rehab work, 3.5 miles easy on the treadmill (8:36 pace), followed by 30 minutes on the arc-trainer.  Foam rolling at night.

Tuesday: 
In the morning, injury prevention/rehab work, 30 minutes on the arc-trainer and then 4000 yards of swimming, including intervals of 3x300 yards+100 yards on the 2:00 based (5:22.2, 5:17.2, 5:13.6, 1:39.3) and 6x50 yards on 1:10, split as 48.0, 46.7, 46.7, 47.1, 46.9, 46.0. Foam rolling at night.

Wednesday
:   In the morning, injury prevention/rehab work, 5.5 miles running (8:10 pace), 20 minutes on the arc-trainer, and 1000 yards swimming. Massage at night.

Thursday:  
In the morning,  injury prevention/rehab work and 45 minutes on the arc-trainer.  Foam rolling at night.

Friday: 
In the morning, injury prevention/rehab work, 7 miles easy outside (8:05 pace) and 1000 yards of swimming. Foam rolling at night.

Saturday:   
In the morning, injury prevention/rehab work, 45 minutes on the arc-trainer and 3000 yards swimming, including a 1000 yard time trial (17:47.10, split as 8:51.75/8:55.35) and 6x50 yards on 1:10 (49.60, 48.49, 47.36, 47.72, 48.46, 47.14).  Foam rolling at night.

Sunday:  
In the morning, injury prevention/rehab work, 8 miles easy outside (8:19), 10 minutes on the arc-trainer and 1000 yards swimming.  Foam rolled at night.

2 comments:

  1. That's great hear about your swim improvement. Seconds make minutes!! Keep up the great work. Hope you the PRP works out and you're back on the road, full bore!

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  2. You're definitely getting back into it. Great news that you are extending your running time. Sounds like you are doing absolutely everything you need to be to maintaining your fitness and getting healthy.

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