Wednesday 1-16-08

Monday (1-14-08) I swam 24 laps. It was a pretty good swim, and I only took one break (after 10 laps) - however, I took slow turns ( and probably was able to catch my breath a little there). I also did sit ups/push ups.

Tuesday (1-15-08) no workout - church meeting

Wednesday (1-16-08) - supposed to be a rest day - but I worked last night, and slept today - so my schedule was a little more open this afternoon. I decided to go to the sportsplex and run on the Dreadmill. When I got to the gym, it was raining lightly, and it was cold (about 34 degrees - its supposed to get pretty cold tonight). In these conditions, a smart man would have gone inside and jogged on the Dreadmill, or the walking track, or lifted weights....however.

The stubborn side showed up.

I got all the way to the door of the sportsplex and I turned back to the car. I put in my headphones, cinched up my sweatshirt hood, and strapped on my new GPS (Forerunner 201 - which I have only used ONCE!! - - New Years Morning run with Steph - we rang in the new year at a party, came home, put on our shoes and went for the first run of the new year @ 1am) - and I headed off for a cold run in the rain. It was GREAT. I kept about a 10 minute pace (3.11 miles in 32:30 - there are still a lot of features on the Forerunner that I still need to figure out). My knee made itself known around 1.5 miles (Dr. appt is tomorrow), but it was pretty mild. I ran around the sportsplex parking lot and access streets - I love not having to worry about marking out distance - I can just enjoy the run. I should have had gloves - my hands got wet and cold quickly. I should have worn wicking socks, and I should have put bandaids on my nipples ( one got a little tender once my shirt was soaked). After the run, I went inside and did sit ups and push ups.

Maybe its just my arrogant side, but I enjoy knowing that I can go out and do a run like that regardless of the weather and enjoy it, then know that the people on the ellipticals/treadmills watching cnn and talking on the phone in the gym have no idea what their missing. I know they probably think someone is little off to run outside when the gym is available.

Cold, hurting, wet, and chaffed - I still enjoyed it more than any workout since October - can't wait to do it again.

Over a moth

It's been over a month since I've posted...Xmas and new years and injuries have kept this a pretty low priority.

I've been sporadic with my workouts since 1-1-08, partially due to work schedules, and partially due to frustration with my knee, and getting back into the swing after new year's.

Recap:

Monday (1-7-08) - no workout ...just work

Tuesday (1-8-08) - Went to the gym, and decided to try and run on the treadmill for a 5 minute warm up - this is usually all my knee can take. I ended up running for 30 minutes!!!! I set the Dreadmill to a SLOW pace (12:30 min/mile), my knee didn't bark until I'd been on the run for 13 minutes...I pushed through for a while and it stopped hurting, so I kept going. I also did push ups and sit ups.


Wednesday (1-9-08) no workout...church night...my leg/knee hurt a little bit, but nothing crippling.

Thursday (1-10-08) - Swim night. I swam 20 laps..stopping every 2 or 3 laps for the first 10 (mostly to readjust the goggles). The last 10 I did non-stop, but I didn't mind putting my feet on the bottom of the pool for turnarounds. It felt like a really good swim. I remember seeing the swim team coach swimming before the new year, and he was taking VERY slow deliberate strokes, so I tried this - it slowed me down a lot, and I think I need to continue that to get my endurance up to par. Then sit ups and push ups.


Friday (1-11-08) - Feeling bold, so I ran again (on the Dreadmill). I ran for a total of 45 minutes and did a little less than 4 miles (4.9 I think). I started off slowly again (12:30/mile) and held that pace for about 15 minutes, then I started ramping up: 1st to 10:00/mile, then in the last 5 minutes, I got really aggressive. I did 1 minute timed runs of 9:00/mile, then 8:00/mile, then 7:00/mile. I worked up a REALLY good sweat, and it was EXTREMELY enjoyable - - - I really do love and miss running. I would have killed to been able to go outside for that run, but I wanted to stay in and be able to control my pace in case my knee went south on me. I iced my knee a little after I got home

Sat (1-12-08) - no workout - - all day meeting at church - my knee bothered me little, but nothing severe,

Sun (1-13-08) - no workout

I have a doctor's appt Monday to examine my knee. I've had to change doctors, so maybe this one can offer some insight on my knee, or can refer me to a specialist.

Another combined posting

12-5-07 - Wednesday - Rest day

12-6-07 - Thursday - Lift weights

12-7-07 - Friday - Lift weights (supposed to swim, but the pool was closed)

12-8-07 - Saturday - Ran for 5 minutes (this is the beginning of recovery for my ITBS), and swam 20 laps (10 lap sets), situps (slow crunches) and decline situps

12-9-7 - Sunday - Rest day

12-10-07 - Monday - Lift weights. Ate poorly and it showed in the workout. Barbeque is NOT a good lunch choice on workout days (that list gets longer and longer). I didn't do circuits, instead, I did one set of lower weights and 30 reps at once - - really burned out my arms.

12-4-07 - Swim Tuesday

Swam 24 laps in 6 lap sets. I swam a lap between the sets on my back, just using my legs. When I got finished, my legs were much more tired than I would have expected. I also did 40 decline pushups before I started, and another 20 after the swim and 20 SLOW crunches. All in all, it was a pretty good (and tiring) workout.

Catchup Post (again)

11-29-07 - didn't work out - plans with the family into the night

I tried to run Friday night (11-30-07), with un-happy results. I did a 1/4 mile warmup walk (all of this is done on the local high-school track - - mmm padded), and started off slowly. My knee felt fine for the 1st 1/4 mile of the run, but halfway through the second 1/4, I felt it start to hurt again. I was upset!! I went back to the gym, and hit the weights pretty hard to work off the frustration - - didn't help a lot, but at least I got a good lifting day out of it.

12-1-07 - Swim - I did 3o laps, situps and pushups. I did the laps in 6 lap sets - with some rest between sets. I'm getting a little more used to swimming with my head down, and holding my breath. I think the swimming will probably help my running a lot, when I can do that again. I've also order an Expand-a-Lung. I found this device online while doing triathlon research - I'm going to start using this to help with my lung capacity for the swim and run. I've found several versions (Many of them are MUCH more expensive), and I'm hoping this doesn't turn out to be a gimmick of some sort. I got mine on Ebay, fairly inexpensively (and yes, it's a new one, not used)

12-2-07 - Off

12-3-07 - Lifted weights, situps, pushups. I added dips to the routine, and am continuing to increase the incline on my crunches.


Injury summary: I've now taken all the time off, and more, that my doctor recommended to nurse my 'hurt ligament'. I've done some more research, and I think I've been mis-diagnosed. At this point, I'm fairly certain that I have a case of ITBS. I've consulted a few other people, and I'm going to treat the injury as ITBS and see what happens. I'll continue swimming and lifting, and I'll do the ITB exercises/stretches, then ease into runs again - - may be starting all over again on my distances. But I have to get this resolved to do the Triathlon in June. I've already written off being able to run in the mountains this Christmas, but I've no other choice.

PATIENCE - - I WANT IT NOW!!!


P.S. - If I didn't email this to you - enjoy...It's one of the funniest things I've ever seen online:

WOW!

I was looking at Mike's Blog, and I found this video (via a few hops in his embedded video window). This is too great to keep to myself - - makes me lust after my 26.2 tattoo!!.

10-26-07 Monday Weight room

I did pretty good over the holiday with my eating - still below 150 lbs, so no big damage done, but I also haven't worked out at all since Wed (11-21) - unless you count braving the crowds on Black Friday.

I lifted weights Monday night - good workout with lots of ab work:
60 hanging leg crunches (alternating side lifts to work obliques)
60 incline situps (going elbow to opposite knee)
20 SLOW crunches on the floor
25 puchups (quickly)
Bench press (3x10)
Tricep presses (3x10)
Lat pulls (3x10)
Incline bench (3x10)
Overhead press (3x10)
Curls (3x10)


This Saturday is supposed to be my run day, but I may bump that up to Thursday. I haven't done any leg work (except one day) besides my swims since my last doctors appt. and the lack of running is still irritating me. If I run on Thursday, I'll keep it short - 2 miles or less, and I may do it at the track in Valley.