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Fatman to Ironman
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Andy, been to the physio about those shins?
Good NEWT swim tonight. Finished our sets early so added in some more.
Gas, my weight's staying steady at 12st-ish, but I am eating more cos of the training. Few lbs of cake to lose from my gut.
Told by coach last night that I'm 'unconsciously incompetent' when it comes to swimming. He mentioned the 4 stages of learning: unconsciously incompetent, conciously incompetent, consciously competent, unconsciously competent. I think I'm more into the second stage, really, cos I know I'm still doing things wrong.
Foam roll your calves
Returned from physio yesterday with my hamstring injury. Turns out the issue was with my lower back which was very tight and therefore causing problems in the hamstring.
Great news in that there is no injury
but battered and bruised from the physio's elbow. I'll have my back loosened up now as part of my monthly sports massage.
Great swim this morning. 2.5km in 53 minutes so 1 minute quicker. I'm now comfortable with bi-latteral breathing and am now focusing on the hand entering the water bit of the stroke. I seem to be getting there and making less of a big splash....
Crap day of training but I guess that's relative. 2500 meters swimming in 1:01 and a 4.1 mile run in about 40 minutes. Felt slow and sluggish. Probably should have eaten something after the swim as I guess it was near 2 hours of training. But to put it in perspective, that swim translates to my IM time from last year and it is only February.
1hr swim for me ... bit of drills and a bit of zombie swimming to finish it off
I have no doubt it was about 5k
So then, Almost 3 months to the day of my ankle operation, the Physio and Surgeon have given me the all clear to resume "normal" running training. Naturally I'm dead chuffed and celebrated with a 30 min jog at lunchtime.
Onwards!
You take it easy there Donkey ... thats a long session after a 3 month break
Spoons, yep, i use the foam roller daily, great bit of kit.
Great result on the swimming spoons. Be looking at the bilatteral breathing myself now.
I'm definitely getting faster, added an extra 2 lengths to my hourly session tonight. 88x25m in 59:56.
Did an hour run before that.
Hour on the roller now whilst watching the cycling
Meldy - actually mine was 6km
Thankfully we have a Physio on site at work and I've also got access to a fully sprung gymnastics floor to saunter across which has greatly reduced the stress on the ankle during the rehab.
I consider myself very lucky with having such access to healthcare, an awesome Physio and a sprung floor to run across.
Donkey it sounds as if you are in perfect hands .. sorry its a pet soapbox moment for me
Spoons .. being in a dinghy doesnt count
I'm gonna swim 10k tomorrow Spoons ... you IS HISTORY
Donkey .. what was in the plan? Out of interest
Well done guys! Top training.
almost .. Hope
Sossige you and I need to have words !!!
SD is a dead dog walking!
Did salute sets at swimming last night, total revelation but very achey arms today. I appear to have been swimming so far without using either my arms or legs, typical for me. Upside it I might actually make the cut offs if I start using them.
Meldy – the rehab work for the ankle looked like the following:
(For context, I had a ankle athroscopy towards the middle of November during which I had a few bone spurs and loose bits of bone removed from the joint.)
21st December ’12 – Easy Plyometrics (3 times a day, 7 days a week)
- Run on the spot x 20 secs into
- Jumping jacks x 20 secs into
- Rapid calf raises x 50
- Swim & Cycle as normal
11th Jan ’13 – Prepration for Running
- Fri 11th: Treadmill / Sprung floor run : 5 x 2 mins at 6 min / km (30 secs recovery)
- Sat 12th: As above 8 x 2 mins
- Sun 13th: As above 8 x 2 mins
- Mon 14th: As above 10 x 2 mins
- Tue 15th: As above 10 x 2 mins
- Two days rest
18th Jan ’13 – 11th Feb ’13 – Running Build Phase
- 6 sessions per week Treadmill / Sprung floor (6 min / km)
- Mon: 5 x 4 mins (30 sec recovery)
- Tue: 4 x 5 mins
- Wed: 3 x 7 mins
- Thur: 2 x 10
- Fri: 15 min
- Sat: 20 min
12th Feb – 30 min test run (6min / km)
Essentially the plan was to build up the time spent on my feet - slowly slowy does it.
Seems to have worked a treat.
Someones turned me into a sausagefrog??
Sorry melds, only joking
totally lazy week for me so far. Kids are on half term (I'm not) so Granny Frag is here to help out, and I'm finding it hard to get out to do anything. Have done some turbo-ing, kettlebells class, and the pjysio says I can try and run on the x-trainer and outside
(though to start with a run-walk programme). I'm on half term now, so next week when the boys are back at school, it will be a tiring swim/bike/run-walk fest 
and it's No 2 so's birthday today so it's pizza night
Donkey .. thanks that seems to follow a similar plan to what I have seen before, just interested
Sossige .. I thought you always looked like a frog? !!
I didnt swim 10k Spoons, I ran instead
fraggle - its reassuring to hear (?) you say that. Its been just the same for me this week. I reckon I have more time for training working full-time than being on holiday!
Never thought I'd say this, but I need work for the structure -
Donkey - think I need to copy that plan into word for when my knee starts playing again. Been to a consultant today and being referred for an mri. So it is going to be all about the bike and swim for me for a while longer
half term for me next week, although OH is having the week off too, so I will get time to train, just need to make sure I am not tempted to overdo it!
Mathschick when I get a second i'll post the one that I use as well .. very similar
Great swim again tonight. Feel great improvements. Over a mile this evening in a series of sets.
Nice swimming Tim !