Sunday, August 07, 2011

Weekly training recap: back to running!

Mon: 30m weights, etc.., 30m ellip HR 120

Tues: 49:30 walk, 3.23miles @ 3.92mph

Wed: 15 m bike 125-130HR, 30m swim 3.5mph, 10m ellip, 10m row

Thur: 20m weights/floor ex, 30min bike

Fri: 30m swim@3.7 worked on feet pointed, knees not bent, 20m bike w/2x sprints to 150bpm, 10m ellip HR 130

Sat: Run 5.37 miles @9:46 pace HR 125, cadence 85

Sun: Run 2.25 miles @ 10:16 , HR 116, cadence 85

Yes, you got that right...back to running!  Also 7 full days of exercise this week (although Tuesday was just a power walk).

Boy, did the running feel good!.. so easy to get a great workout while looking at the sky, trees and everything outdoors. (ok, you get that on the bike too but not as carefree!). I feel like  my cardio held steady....mostly I notice the running-specific muscles are a bit deconditioned.

On the other hand, I have all sorts of other muscles that are way bigger from all the other workouts  I've been doing. In particular, the glutes, abs and hip adductor muscles are stronger  What I think are called the "lattissimus dorsi" have made an appearance for the first time in my life...I assume it's from the swimming (?)

As for my calf pull area , it seems healed..but I'll take it easy on the running paces for another week or two while I build up the miles again.

Annoyingly, I still have a soreness in some deep muscle in my right upper leg.(might be the gracilius muscle?)'s gotten better some but it's still there. Doesn't seem to be associated with the running directly...I don't particularly notice it when running or walking.

Thursday, I get to see a (running specialized) PT person this week (FINALLY) and I'm looking forward to what she has to say about that as well as my R/L imbalance and what (if anything) I should do about it.


  1. Yay for getting back to running! I hope the lingering pain clears up soon.

  2. Yeah! I have run more than usual this week because I am one of those odd people who likes to run more on vacation. So far my heel is doing fine. Seems to like running more than walking.

  3. Glad you are feeling strong and seeing new muscles (all that wt training :)) and very happy you get to see the PT earlier than thought.

    Will send an email to you this afternoon!

  4. Sounds like you had a great week of workouts! You did all kinds of workouts it seems like!

    Glad to hear that you are feeling back to normal now!

    You are right that while bowling is looked on as a fairly easy physical sport - it does have some hip twists in it, and you are basically doing a lunge everytime you release the ball. So I'm glad that I can do that now at least.

    I'll let you know about the swimming taping, that is tempting. I appreciate the offer and will let you know.


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