Just looked through my old blog. Feeling better about my fitness. I was having a lot of muscular issues last year at this time, knock on wood, but my body seems to be holding out better this year.
Went to PT and got a running evaluation on Wednesday morning. Good stuff. Went mostly because my achilles always seems to be there, lurking in the background and I have been having some plantar fascia pain. The PT, Jason Lunden, filmed my running from the front, back, and side. We found a lot of things that I can work on and take care of. He gave me a mp3 of a cadence since my cadence is 160 and it would be better to be 180. I need to go on the treadmill with that to get a feel for it. Once I get my timing down I need to think about landing softer on my right foot. He also talked about my shoes and I think I am going to get something different, or get some insoles. I don't have very strong glutes either and am compensating for the right one with a weird arm movement. So I have some glute work to do. Also, if I can get the glutes firing better I will run less from the pushoff from my calf and have less of a upward motion and more of a forward motion. He also gave me a few stretches and excercises to do to work on getting rid of the achilles pain. One is called Eccentric Gastroc Drops. I can do them at work on the stairs. Perfect. Going back in three weeks to see if I have improved.
Also. this is maybe kind of corny, but I think it sounds like fun and makes me feel a little bit like I am, I don't know, many things. This photographer in town wants to do a photo shoot of me riding my TT bike. So maybe we could work out something where I can get this and a ride in? Wednesday morning would work well with work. I could come in and stay late. I have a ton of flow to run.
Wednesday
The run was kind of brutal. Not sure if it was the heat, I am still tired from the weekend, or the shorter rest between, but on the last mile I was not a happy camper. Felt tougher than the last time I did these.
Swim- Awesome swim. Julie and Michael let me swim with them. Even though I am slower than them, I kept on the intervals. 8 minutes for a 400 Total time was 7:30. 55 seconds for 4x100. The last 100 I was a couple of seconds off, but I felt good about it. We got in a great workout. 3500 total. Maybe that brief hiatus from swimming was good for me. I felt like my stroke was better last night. I was getting to be kind of a head case over swimming and maybe that is going away.
Thursday
Calves hurt from all of those calf raises and Eccentric Gastro Drops.
Rode after work. When I headed out the dark clouds were really moving in. Did a warm up taking the long way through town and headed north, thinking it looked lighter in that direction. As soon as I started the first interval the sky opened up and it rained sideways. I had brought a rain jacket so I just kept going. My bike computer died right when the storm hit, so I didn't have any idea what 2 miles was. So I did 5 minute intervals. These were hard. My legs and back were pretty stiff. Took the long way home, but didn't have a lot left. Rode a little short of 2 hours. My feet were freezing from being so wet. That ride was quite the adventure. Once I was on my bike I felt good, hard to motivate with the cloudy weather, and then once the storm hit I really thought I was crazy, but it was fun too.
Friday
Great training day. Met Lawrence at pool. He watched me swim a 50 and gave me a couple of pointers. Did a bunch of drills to work on what I needed to and did the 1250 straight. He said I looked a lot better after his pointers. Yes.
Ran on the treadmill listening to the metronome that was at 176 beats per minute. Wow my cadence is slow.
That was hard to find the beat. Took way more concentration than I thought. Ran to metronome for about 15 minutes. Turned off the metronome and tried to match cadence for ~10 minute or so.
Did some glute strengthening exercises post run. That was another problem with my run. My right arm sticks out and my left hip is dropping. I need to strengthen my glutes.
Really felt great having an easy day of training, but having it be so focused and productive. Tired tonight though.
Saturday
Ride! Rode with Lawrence, Jamie and Art. Legs were feeling kind of tired from the beginning. Went over Kelly Canyon which is a pretty steep climb then up Bridger Canyon which goes to the pass of Battle Ridge and then down the other side. We rode for ~40 miles before turning around. Did all of the prescribed intervals and a lot of them on the steep uphills. It was a hard ride, and a very good ride. I realized my nutrition was off. I was kind of feeling crabby all day and really dreading the uphill on the way back. I need at least one more scoop of accelerade/hour. Luckily I had brought a few gels and some candy bars so could compensate. Total ride time was 5 hours and we were probably out for 6. I didn't realize when we started the ride that it was that much longer. Feeling tired but Erik is gone so looking forward to sitting on the couch and going to bed early. Really focus on getting a good recovery to be ready for tomorrow.
Sunday
Dang, totally forgot about no Masters until this am. Wow, that was a brain fart.
Think I am going to go up Spanish Peaks to do the run. Get out of town a little and maybe see a bear! Yikes.
Didn't see a bear, but lots and lots of bison. Run was good. Liked the little pickups. It was fun to be out on the trail again. These runs go by so quickly. I should probably run on the road next week though. Spanish Creek is so pretty, the water is clear and cold. It always, even as a kid, made me want to go swimming in it. I eye the deep parts and just want to jump in, nevermind that the water is so cold I can't stick my feet in.
Got home and jumped on the mt bike for a little tool around town. Stopped at the grocery store for dinner stuff. It is a really nice night and good to be out and about. All the parks are full of people playing whatever their pleasure.
Good week of training. Minus the swim everything seemed to go well!
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