10:26AM Run 1:40, some easy, some steady, some upper steady, finishing with 20' mod-hard (tempo). It took me about 30' to warm up thoroughly. I guess I was a little tired from the rest of the week, yesterday's little bout of yardwork, and I shovelled my driveway (75 feet long) right before I left to run. But after the initial "oh crap, I'm on the treadmill AGAIN" thoughts, I settled in and it wasn't so bad. I was going to throw on my Fuel Belt today to finally test it out (I've had the darn thing for 3 years and never used it), since I want to fill the bottles with Ultra Violence for the Disney madness, but thought I can wait another week. I know how big of a dork I'll look like running on the treadmill wearing a Fuel Belt! Not that I don't already look like a dork half the time anyway. One thing I noticed as I got to the last 40' was that I felt super ultra amazingly strong in my core. See, strong abs pay off! Also strong psoas (aka hip flexor) muscles.
I ordered 6 pairs of running shoes this morning. I usually order 5 or 6 of the same kind at a time. I wear New Balance 833. They are a very lightweight trainer. I used to wear a heavier shoe, but since dropping weight, I found I needed lighter shoes. Only problem is I wear through them in maybe 250 miles max. So I go through a lot of them!
12:30PM Swim 1500 yards, 30'. I just swam with the pull buoy. This was a recovery workout. I hadn't done one of these in awhile, but I have to tell you it feels SO good to swim for 20-30' after a long run. The coolness of the water is good for your muscles, and well, swimming is like free massage!
Speaking of massage, I get one once a week. I used to only get 1 hour massages until I was in the last 12 weeks of Ironman training, and then I would start getting 1.5 hours, but I've been running a lot this fall, and well, I just like 1.5 hour massages, so I've been sticking with that. It's another big expense, but I believe that anyone training for Ironman will benefit from regular sports massage. My masseuses work pretty deeply on me, because I've been doing this for several years and they know I can take it. Besides just feeling good and flushing the crap out of your muscles, good sports massage will help you identify trouble spots in your body before they become bigger problems. I typically will go in and tell the masseusse what I think needs extra work, and most of the time I'm right, but sometimes I'm not. I'm spoiled, since I work with masseuses who know the musculoskeletal system really well--I can't go back to anyone now who doesn't. I know all the superficial muscles pretty well, and I have an anatomical chart of the muscular system on the door in my office/weight room at home, and when I feel something awry, I consult the muscle man so I can point the masseusse in the right direction.
Weekly Totals
Swim: 9,350 yards in 3.3 hours
Bike: 4.53 hours
Run: 4.92 hours
Strength: 1.53 hours (see, I really don't spend that much time at this!)
Total Hours: 14.28
Average Daily Calorie Need: 3,404
Stretching: 1.85 hours (I hope to get over 2 hours in next week)
Average Sleep per Night: 8.86 hours
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2 comments:
interesting... i recently read that Paula Radcliffe favors a cold plunge bath after her running... article said it makes sense that cold reduces inflammation, and heat exascerbates it...
but, imagine instead of just sitting there in cold water if you slowly moved your muscles too -- swimming!
p.s. you should be sponsored by Mountain Dew... i wasn't really thinkin' about buyin' any code red... now, all of a sudden it seems like a top option.
I wouldn't mind being sponsored by Mountain Dew, but I don't fit their typical profile--young, male X-Games participant. But they must know that Dew is quite popular among ultrarunners and now, ME! Who knows--maybe I can get them to start a baby-boomer endurance campaign!
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