Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Trek 30:00 [2] 2.5 mi (12:00 / mi)
(injured) shoes: Miz-Greens
Now legs are SORE. started getting tight last night. Back has pinch this am but after walk much better
Q loop w/ M. A couple short yog sections.
Q loop w/ M. A couple short yog sections.
Strength (24 Irvine) 35:00 [2]
shoes: Miz-Greens
3x15-20 DB matrix 1-leg #10
2x15 rotator cuff In/out
2x20 Bent over delt fly #5
Planks & Ball crunches
2x15 rotator cuff In/out
2x20 Bent over delt fly #5
Planks & Ball crunches
Swim 30:00 [2] 1.0 mi (30:00 / mi)
500
10x50 drill in 1min
2x200 snorkel
100 flop
Back feeling better each day last four days. Maybe some Nova next week.
10x50 drill in 1min
2x200 snorkel
100 flop
Back feeling better each day last four days. Maybe some Nova next week.
putt 10:00 [3]
Rancho chip w/ M. Full swings w/ 60 then drive
Road Bike 50:00 [3] 14.5 mi (17.4 mph) +460ft
shoes: ___DA_Di2
Old Monda-Petes path loop before sunset. So nice out!
Saturday Jun 29, 2013 #
Road Bike 3:55:00 [3] 65.5 mi (16.7 mph) +1784ft
shoes: ___DA_Di2
Creatine day 5 - no coffee day 4
Legs are sore but not as bad as I thought. I can turn my head shoulder to shoulder now - see cars behind me. Progress.
Up early so rolled down for a quick (back tight) surf at Strans before meeting the boys. Long morning...
Rode out to end of base and back from baby beach. Efforts on the way out and back from lowers gate to end of trails gate (~14:40) but easy steady the rest. Felt really good. Chubby but not that out of shape...
Started to feel shin after we stopped at store riding back and AGAIN loosened my shoe strap all the way and it_wnet_away_ Nothing now & even with the effort on the way back. Confirmation. Breakthrough now because I know what it is and how to avoid it.
Legs are sore but not as bad as I thought. I can turn my head shoulder to shoulder now - see cars behind me. Progress.
Up early so rolled down for a quick (back tight) surf at Strans before meeting the boys. Long morning...
Rode out to end of base and back from baby beach. Efforts on the way out and back from lowers gate to end of trails gate (~14:40) but easy steady the rest. Felt really good. Chubby but not that out of shape...
Started to feel shin after we stopped at store riding back and AGAIN loosened my shoe strap all the way and it_wnet_away_ Nothing now & even with the effort on the way back. Confirmation. Breakthrough now because I know what it is and how to avoid it.
Friday Jun 28, 2013 #
Note
up last night for a couple hours - back is jacked. Really should not be doing anything unless I can perform basic functions. I keep thinking it is like sore muscles but it just does not go away. Tried rolling and was sweating on the verge of passing out and puking. Long night...
Road Bike 45:00 [2]
Cycle bike - level 20 - 100hr
Caught the Women's Golf on TV and plopped down before I even got into the locker room.
Caught the Women's Golf on TV and plopped down before I even got into the locker room.
Strength (24 metro) 35:00 [4]
Doing Work
4x10 rail squats #135 A to the F
3x15 leg press #90 - positions
3x10 Leg curls - overload end #45, 55, 55
2 out n back lunges - #10 DB
3x15 SLDL #40, 50, 60
Buckets. Time to go surf!
4x10 rail squats #135 A to the F
3x15 leg press #90 - positions
3x10 Leg curls - overload end #45, 55, 55
2 out n back lunges - #10 DB
3x15 SLDL #40, 50, 60
Buckets. Time to go surf!
Paddle 30:00 [3]
SanO quick sesh but got out when my back started getting tight...long fun night.
Thursday Jun 27, 2013 #
12 PM
Swim 25:00 [3] 0.8 mi (31:16 / mi)
(injured)
Nice walk to buxs this morning with M. No issues with shin at all. Feet and legs a little sore but not bad at all. Stoked
WAC flop in dive pool LCM solo. Back still really sore but does not hurt as much pushing off walls. Back stroke feels like it digs more. Short and sweet. Planning on OW tonight.
5x200
6x50 back/breast
WAC flop in dive pool LCM solo. Back still really sore but does not hurt as much pushing off walls. Back stroke feels like it digs more. Short and sweet. Planning on OW tonight.
5x200
6x50 back/breast
5 PM
Strength (24 Newport ) 40:00 [3]
shoes: Miz-Greens
4x15 mach crunch #80
3x13 SS leg ups on bench / side bends #25 (kidney)
3x30 leg ups
3x15 upright DB row #20, 30, 40
3x15 upright DB press #20, 30, 35
3x decline bench 135x5, 115x10, 95x15
End of our biggest qrt yet. Cases closed. No POC's. 3 slow open days and not filling them with excess. _space_. Eating better than I have in months and last 4 days have had more sleep than all year. Positive.
3x13 SS leg ups on bench / side bends #25 (kidney)
3x30 leg ups
3x15 upright DB row #20, 30, 40
3x15 upright DB press #20, 30, 35
3x decline bench 135x5, 115x10, 95x15
End of our biggest qrt yet. Cases closed. No POC's. 3 slow open days and not filling them with excess. _space_. Eating better than I have in months and last 4 days have had more sleep than all year. Positive.
6 PM
Swim (Open Water) 30:00 [3] 1.0 mi (30:00 / mi)
Open water with FEAR team and Mike. Good hard swim a few times and fun as always swimming w/ Mike. Water is so warm
Real tough to get my suilt on and back is such slow progress. Feels like I got punched in the L kidney and all around spine is brused. Muscle soreness that last for days..weeks but now just centered around total center. Stil cant take full breaths and full ROM, bending over, etc. Benching today made me think of hams when I use to sit on a wooden chair. Going to see someone else tomorrow if possible and dial it down.
Real tough to get my suilt on and back is such slow progress. Feels like I got punched in the L kidney and all around spine is brused. Muscle soreness that last for days..weeks but now just centered around total center. Stil cant take full breaths and full ROM, bending over, etc. Benching today made me think of hams when I use to sit on a wooden chair. Going to see someone else tomorrow if possible and dial it down.
Wednesday Jun 26, 2013 #
Road Bike 3:26:00 [3] 62.5 mi (18.2 mph) +730ft
(injured) shoes: ___DA_Di2
Easy spin on the old Monday loop out to LB WF and back.
Trek 3:00:00 [3] 10.0 mi (18:00 / mi) +1450ft 15:50 / mi
shoes: Altra_LP
Out to NIX and the loop on Westridge. No insoles. Over 4hrs or more - didn't realize walking was so slow!
Been a while since I was back there and even longer since I tried to run. Mix in a couple sections here and there but short and very ez. No issues at all. Zero. Actually cpuld have ran a lit more but back and hip hurtore- a welcomed change and ddnt want to push it. Holding breath until tomorrow.
Quads and legs going to be sore anyways but those trails and even the smell brought back lot of good memories and the feel.
Been a while since I was back there and even longer since I tried to run. Mix in a couple sections here and there but short and very ez. No issues at all. Zero. Actually cpuld have ran a lit more but back and hip hurtore- a welcomed change and ddnt want to push it. Holding breath until tomorrow.
Quads and legs going to be sore anyways but those trails and even the smell brought back lot of good memories and the feel.
Tuesday Jun 25, 2013 #
Trek 45:00 [3] 2.75 mi (16:22 / mi)
(injured) shoes: Miz-Greens
Treadmill hike between 10-15% but parked at 15 most of the time.
Monique and I decided this weekend - fat or not - running or not - that we will go back to Wonderland this year. I would love for her to see it and be with the bro's even if only before and after the running days. We can make it each day by hiking like some of the people did last year so that is the goal now. Getting my power booty hike on.
Monique and I decided this weekend - fat or not - running or not - that we will go back to Wonderland this year. I would love for her to see it and be with the bro's even if only before and after the running days. We can make it each day by hiking like some of the people did last year so that is the goal now. Getting my power booty hike on.
Strength (24 South Bay ) 50:00 [3]
3x20 INS/OUTS #70 (L hip)
3x15 SS leg curls & leg ext #65
3x15 single leg press machine #90
2x15 SS cable fly & rear delt cables
3x10 dips -80
5x20 lat pullovers - mach #80
Just fining stuff that didn't get my back involved. Much better and now just focused mid back. L low and hip still really sore but walking gets it opened up.
3x15 SS leg curls & leg ext #65
3x15 single leg press machine #90
2x15 SS cable fly & rear delt cables
3x10 dips -80
5x20 lat pullovers - mach #80
Just fining stuff that didn't get my back involved. Much better and now just focused mid back. L low and hip still really sore but walking gets it opened up.
Yoga (YogaWorks South Bay) 1:00:00 [1]
Closed two longstanding cases today...ah. Freedom. Opened up time for Yogie. Its been a while. Back still stiff and now what feels like L hip and maybe ribs but took it very easy. Relaxing the mind more than anything. Home stretch for the quarters. Yeeewww!
Swim (Qual Nova Pool) 20:00 [2] 0.7 mi (28:34 / mi)
Got wet. Did my speedo shrink?
Monday Jun 24, 2013 #
Strength (24 Tprrance) 45:00 [3]
(injured)
On the floor for about an hour last night for back. Just about got a foam roll too. Getting better but hip and mid back still really fore/swollen. First night not sticking to the sheets from road rash so I guess that's progress.
Shin has not hurt for weeks but after ride yday it flared up again...WTFFF...? Going to see a couple more docs this week
EZ session trying not to get back involved.
4x15 Cable flys #20
4x10 DB matrix 1 leg #17.5 curl/press/tri ext
3x10 incline, decline, flat bench #95
3x10 incline hammer press #20ech
4x20 Leg Press #90, 140, 180, 180
Few half crunches on the ball, leg ups between
Shin has not hurt for weeks but after ride yday it flared up again...WTFFF...? Going to see a couple more docs this week
EZ session trying not to get back involved.
4x15 Cable flys #20
4x10 DB matrix 1 leg #17.5 curl/press/tri ext
3x10 incline, decline, flat bench #95
3x10 incline hammer press #20ech
4x20 Leg Press #90, 140, 180, 180
Few half crunches on the ball, leg ups between
Trek 20:00 [3] 2.53 mi (7:54 / mi)
shoes: Miz-Greens
Stairmaster - level 11, 122 floors. Buckets. Beautiful.