SW1 DONE!

X-Train Swim Week 1 DONE ! LIKE A CHAMP (Cue "Eye of the Tiger" please)
That's right, 2,200m on Mon, Wed & Fri that's 4.1 Miles y'all.....Sweet!

Ok, ok enough gloating, left on tap for today is
Lunch-Time strength training (Major Muscle Groups Only) tonight I have a CubScout Lock-In with my boy.  Then it's REST TIME !!! YAYYYY

Saturday is full with a Morning Event Photo Shoot for the Alzheimer's walk (Check out last year's photos here).  This year the Running Tribe will be leading the route so should be a good time.  After that it's  yard work & house work.

Sunday is, of course, church then HOPEFULLY a family portrait photo shoot.

Will prob. fit in some Ab Ripper X & Maybe some cycling on the trainer during the evenings.  That is if I can find some cycle shoes.

I hope everyone has a great weekend.

Why does crazy crap happen to me?  So here I was last night, just set up my old road bike with it's new wheels and was sooo excited to get on and spin for a few min. 

Went and got my cycling shoes and WOW did they stink!  It was like a cat had performed some weird bathroom ritual in them.....sigh, so I went and put them in the washing machine, little soap, little OxiClean, and an Ounce of beach for good measure.

Went back when the washing cycle was done AND LOOK WHAT I PULLED OUT !!!! UGH, I don't have the money for this crap, I mean really!  The ridged soles completely detached from the uppers and the uppers all but disolved! 

Well let's hope today will get better.  If anyone knows where I can get an inexpensive pair of cycling shoes from let me know.... 'Till next time.

Peace & Blessing

Blog Updates

Blog updates are always make me feel like I have accomplished something.  I don't know if it is the writing down of all the day's activities or just the reflection of what you have done.  But I always feel better know I have updated it.

Speaking of updated blogs.  I just updated this one to cover last weekend, Monday & Tuesday.  Ya have to go and look, haha.

Today's swim work-out was the same as Monday's.  However I somehow seemed to drop about 10 min off my total water time.

So in the classic style of Dori, from Finding Nemo. I tell off you you Just keep swimming,Just keep swimming,Just keep swimming, swimming, swimming, swimming..........


Oh and P.S.  I really (Still) don't like Kicks Sets!  Ok now I have said it.  L8R on Peoples!

Total Distance 2,200 Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy

Afternoon Strength Workout
Dumbbell Shoulder Press
35# 12 Reps
40# 12 Reps
60# 10 Reps Assissted heavily
50# 10 Reps UnAssisted

Cable Machine Circuit
Bicep Curls Using straight bar
Tricept Pull-Downs using V-Bar
Lat Pulldowns

Moving in succession to all 3 stations = 1 Set
Set 1
Bi: 70#, 12 Reps
Tri: 60#, 12 Reps
Lat: 75#, 12 Reps

Set 2
Bi: 78#, 12 Reps
Tri: 70#, 12 Reps
Lat: 90#, 12 Reps

Set 3
Bi: 80#, 12 Reps
Tri: 75#, 10 Reps
Lat: 105#, 10 Reps

Single Arm Bicep Cable Curls (Isolation Curls) 30#
10 Reps Per Arm, 3 Sets

Strength Training

So today is Tribe Tuesday :-( and  I get to go and take photos today of the Running Tribe doing what Running Clubs do........RUN.  It's like being on a fast and sitting in a buffet restaurant!  Oh well, what doesn't kill ya makes ya stronger right?

Lunch Time Work-Out
Triple Threat Bicep Curls
30#, 25#, 20# - Ten Reps Each Arm Moving Down in Weight w/o any rest
Total of 30 Reps / Arm / Set
Repeat 3X (3 Sets)

Triceps Cable Pull-Overs
100#, 120#, 120# - 12 Reps at Each Weight

Narrow Grip Bench Press With Curl Bar
Bar + 25's (75#)
3 Sets - 30 / 30 / 20

Let the Cross-Training Begin

So, last weekend was a big weekend for me.  I finally got off my wallet and with some birthday money that I recieved I went and re-outfitted my OLD triathlon bicycle with new wheels.  Check out the photos of the death & Resurrection of the TRI-BIKE!

Resurrection

DEATH

Next purchase on tap was some new goggles!  I have not purchased any new goggles in who knows how log, so off to the local sporting goods store I went.  Walked up to the display and did not recognize any of the styles so I just grabbed a pair of the Speedo branded ones, checked the return policy and off I went.

I ended up buying the Speedo Vanquisher 2.0  Needless to say these are HUGELY different from my old Racing Sweeds!  But after my 90 Min workout this morning they seem to do just fine.

 Now on to this mornings main course

Swim WorkOut-Total Distance 2,200Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy


Afternoon Strength Workout


Dumbbell Press Press 12 Reps / 3 Sets 35#, 40#, 45#
Incline Dumbbell Presses 12 Reps / 3 sets 45#
ISO Lat Pull-Downs 10 Reps / 3 Sets 45#(Per Side), 70#(Per Side), 70#(Per Side)
Tricep Cable Pull-Downs 15 Reps / 3 sets 60#

Late Night "Monday" Work-Out
P90X Chest & Back
P90X Ab Ripper

Went home and passed out.
Keep on pushing friends, all this work will pay out someday..........I Hope :-)
Peace & Blessing

TYPE-A

In typical Type-A class and style I have a case of TMTS!

Too Much Too Soon, so I guess starting my 1/2 marathon training with a 13 mile run and about killing myself then following it up with a 14.6 mile run at 5K training pace is not the way to do it (See Catch-Up Post Here). All this without stopping or decreasing any of my normal millage.

So after after about 2 weeks of pain in my left Tibia and hoping it was just shin splints I broke down and went to my Ortho.  Some discussion and x-rays we agree that I probably have stress fractures and need a bone scan.  That has been ordered for Friday so will know more then.  However I am prepping myself for 4-6 wks of no running and cancelling my Pamlico Jack Challenge (8K+ Half Marathon) and 3 other races I had on-tap.

Well now I have been talking to my trainer and we are going to start on a stress fracture friendly training program that will keep my running cardio up and keep me in shape so hopefully the recovery to running again will not be so bad. Triathlon X-Training Here I come !!

Ortho Appt

Well I broke down and called my Ortho.....Never thought I could get an appointment with the guy I wanted to see and the conversation went something like this.

Me: Hello, what is the possibility of getting an appointment with Dr.B
Rec: hahahahaha, your name?
Me: TimP
Rec: Oh we know you; Hold on please.
Rec: Be here at 3:30 and we will work you in.

Is that a bad thing?
Updates will come later.

Peace Ya'll!

Late Weekend Post

Well no running this weekend, No new running shoes, No New Calf Compression Sleeves, No New Vibrams....Ugh..  

The REI Garrage Sale was kinda a bust.  I did come out of it with a used Petzl Head Lamp and an almost new pair of Merrell Radland Shoes.

Now onto the bad news.  I think a trip to the orthopedic surgeon is in order for the upcoming week.  MY LOWER LEFT LEG IS KILLING ME!  I am hoping it is just shin splints but I doubt it.
Additionally I have all sorts of pains going on and don't know what to do about them.  I have laied off the run now for a few days and it seems to only get worse.  My foot (the broke one) is having some real problems and I think my neck is making my fingers numb and hurt again.

More on all that in another post.  Now time for bed and when we wake tomorrow a call to the Doc.

Oh well......have a great week everyone.

Birthday stats

Today I am.....
38 years old that's
456 months old
or  1,982 weeks old
or  13,879 days old

Current Old Man Stats
I stand 5' - 11"
Weigh in at 79 Kg (174lb)

Unofficial Running PR's
1 Mile:  6:58
5K: 21:51
1/2 Marathon: 1:48:20

Short Run

Tonight's run was a short run do to some requests for me to shoot photos in the local Co. Fair.

2 mile warm up
3x hill sprints
50 sec sprint up the hill
Recovery as I walked back to the start.
Run back to the house at race pace.
Walk cool down
Stretch

Total miles. 2.43 miles
Oh well will shoot for a long run this weekend