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Thoughts on Software Development, Project Management, Parenting, and Running.
Saturday, August 29, 2009
Workout Notes 2009 Week 34
It was a tough week having to deal with the gimpy ankle. I spent most of the week icing the crap out of it. I brought the industrial strength ice pack that I got when they fixed my knee to work with me to keep that sucker iced down. The standard recipe for a sprain is RICE, where the "R" means rest. Unfortunately I don't do rest very well.

Monday I took it easy. Instead of plyometrics, I did an easy 4.5 mile run with 80 pushups and 140 crunches. That went pretty well, so Tuesdays I hit the pool for 3200M Swim. The ankle hurt a bit pushing off the wall, but given that it was a 25M pool, I only had to do 128 pushes off the wall. Simple! Post swim my weight was at 169!! OK thats like the highest in a year. Must be the bowling ball that appears to be wrapped around my foot. Sheesh!

Logan wanted me to do Plyometics with her on Tuesday, and so I did a light set and that felt ok too. Wednesday I decided to see if I could run. I headed out on my eight mile loop. Things felt pretty good for the first five miles. Then the pain kicked in so I aborted the run early. Thursday I tried my circuits, and they went well. But my foot hurt on Friday.

Friday was really hectic. I met some old co-workers for lunch. That took way some time from my swim; I only got in 2800M. Then I did the light plyometic circuits with Logan.

Both Marissa and Logan were scheduled to play in the Plano Premier Qualifying Tournament over the weekend. (In fact the girls went undefeated in six games and both girls qualified for Division 1). But that left little time in morning for workouts. Saturday I met Terry and rode down to LBJ with him. Then Terry headed home, and I rode down to WRL via the creek trail. It had rained Friday and there was LOTS of mud and water on the trail. And it was dark. So that was a bit treacherous. For the return home I headed up Hillcrest Road instead. And because it was so slow going down the trail, I had to hammer it home. Sunday I only had 75 minutes. Instead of running, I did a short bike, which I hope will make my foot pleased.

Good News: I did not hurt myself over the weekend, ending the two week trend!

Monday Aug 17: Easy Jog to Carpenter and back 4.5 miles run (167)

Tuesday Aug 19: 500 WU, 500 Pull, 5x100 on 1:50, 250 pull, 5x50 on 55, 300 pull, 2x150 on 3:00, 100 kick, 200 pull, 300swim- 3200 (169) (plus 1.5 miles run with Logan)

Wednesday Aug 20: 55 min run 6.5 mile run (164)

Thursday Aug 21: Circuits Week 5 - Carpenter Park 5.5 miles run (161)

Friday Aug 22: 500WU, 2x200 on 4, 4x100 on 1:50, 4x50 on 55, 100 easy, 400 pull, 300, 200 pull; 300 pull, kick - 2800 (plus 1.5 miles run with Logan)

Saturday Aug 23: Ride to WRL - Ave 16.8, CAD 71 3:09 Ride time - 53 miles bike.

Sunday Aug 24: Ride to Meandering Way - Ave 16.4 CAD 74 Ride Time 1:24 - 23.1 miles bike.

Weight: 161-169

Total for the week:
Run - 19.5 Miles
Bike - 76.1 Miles
Swim - 6000 Meters

Total for Aug:
Run - 73.2 Miles
Bike - 274.4 Miles
Swim - 18800 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33


2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52

Coach Vaughan Running Program

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All views expressed in this post and on this blog are my own. None of my comments should be construed to represent the views of others including and not limited to: BMC Software Inc., Corel Corporation, Dun and Bradstreet and AC Nielsen. Copyright Chris Hughes 2004-2012