Tuesday
Went to the Swim Center to do the workout. Swam in the public lanes because didn't want to disrupt Masters. That was a zoo. All these people swimming in circles at all different speeds doing things like the sidestroke. Also, in the public lanes there are no lane lines so the water is really choppy. It was hard to settle in but also good practice. Felt good and the workout went by quick. My shoulder started hurting after this workout really bad though.
Wednesday
Skipped the swim. Shoulder sore and I didn't want to hurt it.
Went home and rode the trainer for an hour.
Thursday
Did the bike workout, but did it on the trainer because I didn't want to hurt my shoulder. Rollers put a lot of weight on my arms. (However, see below, I did get my bike fit and my seat is angled pretty far forward. I am going to try to level it and that might take some weight off my arms) The workout was solid. It was hard but felt good. I might be crazy but thrive off of doing structured workouts like that. Had a hard time getting the muscles to fire later that evening. Legs were tired.
Friday
Got in the water and swam a 100. My shoulder hurt a little and I really wanted to do the 1-hour swim. It was 85% better already. I could move it up and down again. When my are is straight up in the air it hurts. Anyway, did a 200 kick and got out of the water. Bought some new shoes and ran with them a good solid run for 40 minutes and then did some stretching and exercises for my achilles.
Saturday
Got Lisa's bike and went out with Angie on the town trails. It was great. Really love that bike. Dropped Angie off and rode another hour or so on my own. Total time was ~3 hours. Practiced riding up some steep hills and felt really good. The bike isn't shifting very well so need to get Erik to look at it in the next day or so. Want to ride it a couple more times before the race to get a feel for it.
Sunday swim 1 hour swim. Talked to Angie (my PT friend) on Saturday about my shoulder. She said to try to engage my scapula area when swimming if it hurts. I iced it before the swim. Swim went okay. I was really shooting for 3000 in one hour. I started out with sub 2 minute laps but that quickly became 2:10. Ended up at 2830. Better than last year (3000 in a 25 yard pool). It wasn't easy. I definitely had some laps or part of them where I was suffering. Really tried to engage my scapula region and I think that helped use my back more than my arms. Maybe a new swimming epiphany! Pretty tired when finished.
Run- Was pretty good. Basically did the Tritons Half iron run loop with a little cut off. It is a pretty steep climb for a while and then a long pretty mellow downhill for a while. Ran in the new shoes which felt good. My feet were starting to get crabby in my other shoes. It was sunny out but kind of cold. Took a while to settle in. Ran for ~90 minutes.
I was worked from this day. Slept very well tonight.
Question. Would it be good to go to the track and try to get a feel for my pacing. Figure out how fast it feels to run a 10k pace etc? I know that helped last year to do that for the sprint distance. I know how fast my legs had to get turned over.
Monday- Went to the physical therapist to get my bike fit. It was a really good experience. My seat height and foot placement were spot on. My left foot was tilting to one side so he added some spacers to level my foot. We also took out a spacer to get me a little more aero.
We then talked about some exercises to work on strengthening my back-scapula region to keep from getting back pain and also one hip strenghtener. He is a specialized run and cycling physical therapist and I think I am going to go and see him about my achilles now before it really bares it's ugly head. My insurance is really good and each visit is $15.00. Better than 40$ for the massage therapist. Really excited to have somebody really competent to go to for all my issues.
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