Monday: RUN 1.125 miles out of 2.5 miles, as 10x 90s runs (60s)
SWIM 600 yards in just under 20 mins, 150 swim/50 kick
COMMUTE 3.5 miles (got a ride home, yay!)
Tuesday: COMMUTE 7 miles and my last PT session
Wednesday: ELLIPTICAL 20 mins, ROWING 20 mins
SWIM 1000 yards in just under 30 mins
COMMUTE 7 miles
Thursday: ELLIPTICAL 15 mins
TREADMILL 40 mins, 90/60 run was 1.2375 miles out of 2.5 miles
STRENGTH Core 20 mins and Legs 20 mins
COMMUTE 7 miles
Friday: Full Rest, rained out anyway
Saturday TREADMILL 60 mins, 120/60 at 4.0 (slower than before), run was 26 mins and 1.73 miles
Monday: I was supposed to do a core workout too, but I miscalculated my timing schedule. I realized it at 5am of all times, and my alarm was set for 545am. Do it at home! Do it! The run was great - 90s intervals at 4.5 speed...doing the math....1.125 miles. Oof, less than I thought. It was a total workout of 2.5 miles (the goal) and I did do a brief couple seconds at 6.0 speed to see how it feels. Tiring!
Tuesday: I wanted to do a mid-distance ride but in the end it didn't work out. I had my final PT session this morning - Ben said to work on lateral stair squats (squat at base of stairs on the last step, facing sideways), runners on the foam pad, standing up on toes, then doing runners going up on the toes. Next - skips - a plyometric (but not full out hoppity) skip to program neuromuscular firings to get back the idea of running. I'll miss talking to Ben! He was more than physical therapy there was also an element of mental therapy. The plan to ride after my 4pm hair appointment didn't pan out, by the time I got to Lowes to buy mulch, put down the mulch, LA was already home and having dinner and the motivation to go back out wasn't there. I was tired and hungry. Makes sense - I've been "going" without a rest day since...? last Tuesday?
Wednesday: Monday night I dug out swim plans and came back across the Speedo 1000K that I've done before. So that's on the plans for now. The beginner triathlete one was too boring. The plan was supposed to be 20 mins XT, 20 mins legs, 30 mins swim. But somehow I got too much XT on the daily notes. Instead of legs, I did another XT. So! -- Tomorrow needs to be altered to include my missed core and now my missed legs.
The swim! The first session of the Speedo Beginner Make It Wet 1000y swim plan. Simple, and I lengthened it by repeating the MS: 2x [8x25 (10); 2x75 pull (30); 4x25 (10)]. I was a worn sloppy mess by the end, and now hours later I can feel the muscles in my neck talking a bit. Not pained, but there. And I have that mild dizzy to go with it. Yay!
Thursday: Plan succeeded! Excepting the 5 minutes I "lost" by being 5 minutes late to the gym (had to stop to eat some eggs, not needed!) I did everything on my schedule. The run felt great, I let myself watch some Chris Powell on YouTube and it went fast. For strength I did my Intervals App set to 60(20) for 15 intervals (total 20 mins) of planks, crunches, bird dogs, squats, step ups, lunges, what else... Love it, and hooooo I'm tired. Short on good sleep, crashing at 8pm every night, snoozy during the day at work. See below....
Today at work I ate my lunch at 10am, and someone commented about eating breakfast late. I pointed out that I'd been awake since 330am (thanks to LA!) so this was kinda "late" for me in the day!! I love this too, I'm so efficient lately. I get my household chores done in the morning, get my Russian work on Drops and Mango done on the elliptical, Duolingo walking the dog. This requires me to sit down the night before to write out a event-by-event timed schedule until I leave for work. It works.
Now for the evenings, I need to do more work on. Lately I'm going to bed late (late when you get up at 4am, anyway) and with an overfilled, heavy, pained gut. It's not working to have a big meal at the end of the day. So. My plan for next week is to try a big lunch, then a salad, veg, fruit snack-sized when I get home. This will be a hard habit to break!! But I have been successful to in having a "Come Home Goal" of doing something for at least a few minutes upon walking in the door. Right now, go upstairs and wash my face, do a chore if I can. It works!! But change is hard.
Friday: make plans to sleep in! Done! I rode in with LA and after a long day took the bus home. He's away playing army this weekend.
Saturday: I woke up feeling lonely and sluggish, but rested. After a few minutes bee-bopping around doing chores and etc, I noticed going up the steps that my left hamstring/butt crease area was pained. Like a super tight pulling pain. On up steps only (down is OK), and pulling my heel towards my butt in bed type movements. Da fuq?
I'm determined to see what's going and on also determined to walk if not run, so after a late stressed morning I get to the gym. It "feels" when I run, but doesn't hurt or burn. I slowed the run down and lengthened the interval, this felt slow but perfect. I barely felt the workout. I ran and walked at the same speed, and this is an aggressive walk pace. See my post on potential injury for my thoughts on that. I watched my Chris Powell show on the tready. It's my "reward" of sorts.
I'd thought about doing yesterday's drill-focused swim today, but realized that I left my pink swim bag in the car that LA had. Then, I get to the gym and find the pool is closed anyway for maintenance!
LA had to do an Army fitness thing and he did 11500m in 25 mins. He challenged me to 12000m in 25 mins. I have to do the maths...12km is 7.4 miles....that's 17.9 mph on a stationary bike. I like challenges!
Sunday: Took the day off, I'd planned a bike ride but I didn't get to work on Saturday so I have to work today and do meal prep. Ugh. And this one bike ride won't change anything regarding biking abilities next year, but it would definitely benefit a problem hip!
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