Training Week May 9-15

My training weeks have always been Monday to Sunday. It just never made sense to me to start on Sunday as it was usually a capstone workout, like a long run or a race, plus it gives me an extra day to pad my times for the week if I missed anything.

I stopped tracking miles per minute in favor of simply running for time and perceived effort. So I will only know my running abilities based on races. By the benefit of swimming a known distance during drills and having a computer on my bike give me a reasonable trip readout, I can include those number if I want to. Hopefully my warranted Timex HRM will arrive this week so I can get back to monitoring that, though to be honest I don't wrap myself around the axel on it like some people do, its a tool and nothing more.

My first week back from being sick that I am doing two-a-days. I have Race #4 of 2005 on Saturday a running event. Kevin from Tribe Multisport really wants to dot this run as well with the promise that I would run with him and since his run is slow it will not be so much for time that I shoot for but companionship and connection. I talked with Rett off line and he may run this race as well, since he focused so much on his swimming lately and there is the guarantee of a reasonable pace.

My "Other" this week is my on going rehab on a compressed disk in my back and general tightness in my hip flexors, hamstrings, lumbar and glutes. It is a combination of A.R.T. (active release technique- a painful form of massage if ever there was one), active isolation exercises (similar to A.R.T but the movements are more stretching movements than massage-still very effective but painful) some cold laser treatment, chiropractic adjustment, electrical stimulation (e-stim) and 30 minutes of hardcore Core exercises.

My swimming goal this week is to get two more 600 meter swims and then add another 4 laps in some combination. It is more critical to focus on form and breathing at this point rather than distance. I am even considering joining a program or getting some one-on-one coaching to increase my performance in my this my weakest area.

Lucille needs to go into the shop one more time to get the final solution to placement of her cadence system. I will probably incorporate this into my Tuesday ride in the afternoon.

In order for me to feel like I am improving in my training I have to get my running back to a respectable level. Right now it is my comfort session and the one I will rely on at IMFL to ensure the proper finish. Notice I said proper because simply getting to the run means I did not drown, thereby ensuring A finish.

Monday- Run 30 min, Swim 30 min (600 meters)
Tuesday- Swim 30 min (600 meters), Bike 60 min, Other/Rehab & massage 90 min
Wednesday- Run 60 min
Thursday- Run 30 min, Other/Rehab & massage 90 min
Friday- Swim 30 min (700 meters)
Saturday- Race #4 2005 (Run)-inaugural Cheetah 5k
Sunday- Bike 60 min

Potential totals:
Swim 90 min or 1900 meters
Bike 120 min
Run 150 min
Other 180

Total time: 540 minutes or roughly 9 hours