I have what I believe to be a sprain in my right calf. The good news is that biking and swimming don't hurt. The bad news is that running is impossible.....AND since I will be on vacation without pool access for a week.....I was really counting on ramping up the running.
Between crazy Christmas schedules and events and now this.....training is T-E-R-R-I-B-L-E. And I am not happy. I want to run....I really, really do...which isn't helping me get over being injured.
Fortunately, I have a sister-in-law who is a physical therapist who has given me some exercises and stretches to do to try to help me work through it. I just need to focus on the patience to get it done and not push it and end up taking longer to get over this then necessary.
In the meantime the swimming and biking are going well! I really hope the New Year brings better training without the interruptions in my schedule.
Happy Holidays to everyone....and I hope you all have a Blessed 2009!
Tuesday, December 23, 2008
Tuesday, December 16, 2008
PopTarts and injuries
I love the suggestion of Poptarts as an in-race fuel. Definitely going to be trying those out.....it's important to my training, right?!
I am suffering an injury right now which is bad, bad, bad. Mostly because I am a TERRIBLE patient and hate the idea of not running.
I think it is just a strained calf muscle and so there is plenty of icing and stretching and I promise not to try to run again for at least 3 days. I'll just be biking (which is uncomfortable, but not painful) and swimming. If it does not really help, well then, I can get over my anxiety of not really being able to train over Christmas (travel, family plans, lack of a pool) and count that as my rest time. But I really don't want to do that at all. I want to keep working, working, working.
Because afterall, I have 7 months, 2 weeks and 2 days until Vineman...and that kind of scares me ;-)
I am suffering an injury right now which is bad, bad, bad. Mostly because I am a TERRIBLE patient and hate the idea of not running.
I think it is just a strained calf muscle and so there is plenty of icing and stretching and I promise not to try to run again for at least 3 days. I'll just be biking (which is uncomfortable, but not painful) and swimming. If it does not really help, well then, I can get over my anxiety of not really being able to train over Christmas (travel, family plans, lack of a pool) and count that as my rest time. But I really don't want to do that at all. I want to keep working, working, working.
Because afterall, I have 7 months, 2 weeks and 2 days until Vineman...and that kind of scares me ;-)
Sunday, December 14, 2008
Holy Mother-of-a-Manatee CRAMP!!!
Well, in a reminder from my body that proper nutrition is really critical, I have been suffering cramps lately, the one today cutting short my long run of the week (not good).
But it's good to get a handle on this early, and at this time of year when it's all too easy to have a lunch of the goodies that have shown up in the office. The peanut butter in the fudge is not exactly providing the protein I need. Soooooo...I have been focusing on improving my food choices, and hopefully avoiding cramps like this in the future!
My current favorite breakfast on big training days:
2 tbls peanut butter (Kirkland Organic)
1/2 to 3/4 c. cottage cheese
3/4 tp 1 c. skim milk
1 banana
Blend until smooth and drink. It's like a PB and banana sandwich and a glass of milk without the bread. YUM.
But it's good to get a handle on this early, and at this time of year when it's all too easy to have a lunch of the goodies that have shown up in the office. The peanut butter in the fudge is not exactly providing the protein I need. Soooooo...I have been focusing on improving my food choices, and hopefully avoiding cramps like this in the future!
My current favorite breakfast on big training days:
2 tbls peanut butter (Kirkland Organic)
1/2 to 3/4 c. cottage cheese
3/4 tp 1 c. skim milk
1 banana
Blend until smooth and drink. It's like a PB and banana sandwich and a glass of milk without the bread. YUM.
Sunday, December 7, 2008
Week 3
Two weeks into training and challenges already. Namely...that this was a difficult time of year to control my schedule. Fortunately, I have had the ability to keep up with all of the time/distance requirements....I have just been a little flexible about WHEN I do them.
For example, 2 days of travelling over Thanksgiving did not give me time to get in full workouts, so I might have bumped something to another day. I have also taken a little liberty with the swimming...mostly because it is done on distance, and I have access to a 50-meter pool sometimes, yet the workouts are done as if you are in a 25-yard pool. But I am still making the distance, even if I am not following the exact workout. I know this kind of give and take is going to have to happen through the Christmas Holidays, but come January 3, I hope to not divert anymore....especially since the distances will get longer and I think making sure I am not over training is a good thing. Because yours truly has nil in the way of patience.
I have to remind myself that this is a 36-week program and I have 7 months and 4 weeks until the race. I do not need to be putting in 12-milers now, and would only hurt myself if I tried. But now that I am on this path....I want to get there...to be able to do it!!!
Below is a sample week from the training program. The comments are from the personb who created the program. (Dates are one week off, my race is one week earlier.) I have taken a little liberty with the swimming, as I mentioned, but otherwise this is essentially what I am doing....though I think I need to invest in a quality heart-rate monitor. It's my plan though....and so far I am feeling pretty good!
Ultra Distance GroupWEEK #3 - 1st
Week of 1st Pre-Season Cycle Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10
Monday
SWIM 0:45
WARM UP 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
MAIN SET 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each Alternate 50 freestyle / 25 Choice for each repeat Intensity should be between 75-80% for freestyle, under 75% for choice (ALTERNATE MAIN SET: Remove the 250's from above) COOL DOWN 100 easy, holding perfect technique DAILY TOTAL: 0:45
Tuesday, 12/17
BIKE 0:55 WARM UP 10:00 easy spinning in your small chainring, gradually allowing your HR to get up to 60% MAIN SET Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling). 2 sets of the following (40:00 total): (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into (2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
RUN 0:30 Gradually bring your HR up to 65% during the first 15:00 Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90. Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:10
Wednesday, 12/18
SWIM 0:45
WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each
BIKE 0:45 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40
Thursday, 12/19
SWIM 1:00
WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15
Friday, 12/20 Complete recovery day -- get ready for the weekend!
Saturday, 12/21
BIKE 1:30 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45
Sunday, 12/22
RUN 0:50 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:10
For example, 2 days of travelling over Thanksgiving did not give me time to get in full workouts, so I might have bumped something to another day. I have also taken a little liberty with the swimming...mostly because it is done on distance, and I have access to a 50-meter pool sometimes, yet the workouts are done as if you are in a 25-yard pool. But I am still making the distance, even if I am not following the exact workout. I know this kind of give and take is going to have to happen through the Christmas Holidays, but come January 3, I hope to not divert anymore....especially since the distances will get longer and I think making sure I am not over training is a good thing. Because yours truly has nil in the way of patience.
I have to remind myself that this is a 36-week program and I have 7 months and 4 weeks until the race. I do not need to be putting in 12-milers now, and would only hurt myself if I tried. But now that I am on this path....I want to get there...to be able to do it!!!
Below is a sample week from the training program. The comments are from the personb who created the program. (Dates are one week off, my race is one week earlier.) I have taken a little liberty with the swimming, as I mentioned, but otherwise this is essentially what I am doing....though I think I need to invest in a quality heart-rate monitor. It's my plan though....and so far I am feeling pretty good!
Ultra Distance GroupWEEK #3 - 1st
Week of 1st Pre-Season Cycle Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10
Monday
SWIM 0:45
WARM UP 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
MAIN SET 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each Alternate 50 freestyle / 25 Choice for each repeat Intensity should be between 75-80% for freestyle, under 75% for choice (ALTERNATE MAIN SET: Remove the 250's from above) COOL DOWN 100 easy, holding perfect technique DAILY TOTAL: 0:45
Tuesday, 12/17
BIKE 0:55 WARM UP 10:00 easy spinning in your small chainring, gradually allowing your HR to get up to 60% MAIN SET Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling). 2 sets of the following (40:00 total): (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into (2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
RUN 0:30 Gradually bring your HR up to 65% during the first 15:00 Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90. Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:10
Wednesday, 12/18
SWIM 0:45
WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each
BIKE 0:45 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40
Thursday, 12/19
SWIM 1:00
WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15
Friday, 12/20 Complete recovery day -- get ready for the weekend!
Saturday, 12/21
BIKE 1:30 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45
Sunday, 12/22
RUN 0:50 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:10
Subscribe to:
Posts (Atom)