Drex's Journal

7/12/08

Legs were sore and stiff this morning and didn't want to run, but the rest of my body did and the rest of my body overruled. My legs actually felt better after finishing the run than they did before I started.

Ran 12 miles outside; 1:46:15.

Swam 500 meters. (25 at a time, I have a lot of work to do here.)
 
Way to keep on keepin' on, Drex!
 
7/13/08

AM
Ran 4 miles outside; 33:19.

PM
Bench Press - 135x10; 190x10; 190x10; 190x10
Lunge - 50x10; 110x10; 110x10; 110x10
Standing Bent-over Row - 135x10; 185x10; 185x10; 185x10
(ss1)Leg curl - 52.5x10; 52.5x10; 52.5x10 (each leg)
(ss1)One Leg Calf Raise - 135x10; 135x10; 135x10
(ss2)Lat Pull-down - 160x10; 160x10; 160x10
(ss2)Military Press - 100x10; 100x10; 100x10
(ss3)Close Grip Bench - 135x10; 135x10; 135x10
(ss3)Upright Row - 100x10; 100x10; 100x10
(ss4)Incline Fly - (40x2)x10; (40x2)x10; (40x2)x10
(ss4)Good Morning - 185x10; 185x10; 185x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (20x2)x10; (20x2)x10; (20x2)x10

Biked for 30 mins.
 
7/14/08

AM
Biked for 45 mins.

PM
Ran 6.2 miles outside; 52:43.

Played 3 games of volleyball, went 1-2.

This was the first of 2 weeks of playoffs. We ended up as the number 1 seed in this league and a bye for the first set of games. We were a player short tonight and played with 5. All 3 games were close and fun, could have gone either way, but it didn't go our way tonight. Will be playing between 3rd and 4th next week.
 
7/15/08

Hack Squat - 155x10; 230x10; 230x10; 230x10
(ss1)Deadlift - 135x10; 260x10; 260x10; 260x10
(ss1)One Leg Calf Raise - 140x10; 140x10; 140x10
Wide Grip Bench Press - 135x10; 180x10; 180x10; 180x10
Pull Up - 11, 11, 11
Renegade Row - (55x2)x10; (55x2)x10; (55x2)x10
(ss2)Shoulder Press - (50x2)x10; (50x2)x10; (50x2)x10
(ss2)Shoulder Shrug - 260x10; 260x10; 260x10
(ss3)Bicep Curl - (50x2)x10; (50x2)x10; (50x2)x10
(ss3)Dip - 12, 12 ,12
Decline Weighted Crunch - 110x10; 110x10; 110x10

Swimming class, 1 hour. I have to kick like mad in order to keep my legs from sinking and that winds me too fast to get much distance. We were doing some pulling drills, so I was supposed to hold a floatation device between my legs. That floatation device had no chance with my heavy legs. My knees were scraping the bottom of the pool and it could not keep them up.
 
Drex said:
7/15/08

Hack Squat - 155x10; 230x10; 230x10; 230x10
(ss1)Deadlift - 135x10; 260x10; 260x10; 260x10
(ss1)One Leg Calf Raise - 140x10; 140x10; 140x10
Wide Grip Bench Press - 135x10; 180x10; 180x10; 180x10
Pull Up - 11, 11, 11
Renegade Row - (55x2)x10; (55x2)x10; (55x2)x10
(ss2)Shoulder Press - (50x2)x10; (50x2)x10; (50x2)x10
(ss2)Shoulder Shrug - 260x10; 260x10; 260x10
(ss3)Bicep Curl - (50x2)x10; (50x2)x10; (50x2)x10
(ss3)Dip - 12, 12 ,12
Decline Weighted Crunch - 110x10; 110x10; 110x10

Swimming class, 1 hour. I have to kick like mad in order to keep my legs from sinking and that winds me too fast to get much distance. We were doing some pulling drills, so I was supposed to hold a floatation device between my legs. That floatation device had no chance with my heavy legs. My knees were scraping the bottom of the pool and it could not keep them up.
Click to expand...

The same thing happens with me. I have tried to "press the buoy" to keep my legs up, but I just can't do it and I am not nearly as lean or muscular or as long as you. I have done endless hours of kicking to develop my legs so that I can kick without getting tired and that does help, to some degree, but there is no way I can kick for 1500m (Olympic length) without dying.

Some pull buoys work for me and allow me to work on my stroke, but they don't keep my legs at the surface. More like they keep my legs from dragging the ground.

Now, the true swimmers will tell you to suck it up and learn to keep your legs up, but I would suggest that you wear your wetsuit in your swim class as long as you don't overheat. I do.

BTW, nice weight workout! Those are some serious deads.
 
somewhere in here I read "trying to keep legs on top of water"

for what? what good reason is there to kill yourself to keep your legs on top?

this is some mental image thing. There is no reason for that struggle, IMHO.

my .02

FF
 
Thanks G8r80! I will keep working on the kicks. I want to do some open ater swimming with the wetsuit (came in the mail today), but I am a little reluctant to bring it to the pool. I think I would melt.

FF, all I know is I had the swim coach yelling at me (well not really yelling) to keep my legs up. I'm very new to swimming. I don't remember much of what I learned in high school and I probably wasn't taught that much. So this is mostly new to me. I did notice I went faster when my feet were right at the surface when using the kick board. If the tradeoff is being out of gas at 25 meters, it isn't gong to work though. I can certainly breathe a lot better when I am not kicking to keep them up.

7/16/08

AM
Biked for 45 mins.

PM
90 degrees, humid and sunny for my run today and it felt great.
8.2 miles; 1:09:19.

My legs are probably 99-100% recovered from whatever crap started up a month ago. My quads feel great, no issues at all. My calves are still slightly sore, but I think that is more just from the training I have been doing as they don't get any rest and are involved in everything. I feel great right now.
 
weeeeel, we both know how swim coaches can be!!! Finicky, spicey, moody, and weill.....ya know! hahahahaa :jump1:

great workout

seems like you are getting a balance back of recovery to strain.

it will be good if you utilize a base/build/recover training process. Working in the lower zones of effort from time to time. How about throwing down a 150 minutes and never getting out of breath? disciplined!

For intensity tho- try that swim workout I did tonight! oh wow! and have you ever done wall squats? THEY HURT!

yes sparrow, I have messages in this for you! cuz you probably wont accept a pm.

FF
 
flyinfree said:
weeeeel, we both know how swim coaches can be!!! Finicky, spicey, moody, and weill.....ya know! hahahahaa :jump1:

great workout

seems like you are getting a balance back of recovery to strain.

it will be good if you utilize a base/build/recover training process. Working in the lower zones of effort from time to time. How about throwing down a 150 minutes and never getting out of breath? disciplined!

For intensity tho- try that swim workout I did tonight! oh wow! and have you ever done wall squats? THEY HURT!

yes sparrow, I have messages in this for you! cuz you probably wont accept a pm.

FF
Click to expand...

Thanks FF!

That swim workout is a ways off for me. I just want to be able to swim 750 meters by Aug 17th. I don't want to drown in the first stage of the triathlon. I haven't done wall squats since Phy Ed in High School. :)

Here is what I have for a running schedule up to the marathon. I will be getting in a couple 150+ min runs. The longer runs I pace myself anyway and run a little slower so I have enough to finish them.

Weekly runs, distance in miles:
June 30 – 4, 5, 5, 6
July 7 – 4, 6, 8, 6, 12
July 14 – 4, 6, 8, 6, 14
July 21 – 4, 5, 6, 7
July 28 – 4, 6, 8, 6, 16
Aug 4 – 4, 6, 8, 6, 18
Aug 11 – 4, 6, 6, 8
Aug 18 – 4, 5, 7, 6, 21
Aug 25 – 4, 7, 5, 12
Sept 1 – 4, 7, 5, 14
Sept 8 – 4, 7, 5, 10
Sept 15 – 4, 4, 2
Race Sept 21
 
7/17/08

Ran 6 miles outside; 49:09.

Played 3 games of volleyball, went 2-1.

New volleyball league started up and games start at 6:00. I don't get home until about 4:45, so I mapped out a 6 mile course that ended at the volleyball court and ran there just in time for the first game.

After the games I went to the bike shop to pick up a mountain bike. It ended up taking a lot longer than I expected and I didn't get home until 9:30. (I had called ahead so they would have it ready.) I quickly got everything ready and ran out the door to get to the gym to swim. I got there and realized I left my gym bag at home, so no swim trunks. Just got home and am just going to plan to make up this swim sometime as I would miss too much sleep heading back now.

The mountain bike I got is a Trek Top Fuel 110. I'm going to go mountain biking tomorrow with a couple friends. There is a nice mountain bike park with several trails very close here.
 
Drex said:
7/17/08

Ran 6 miles outside; 49:09.

Played 3 games of volleyball, went 2-1.

New volleyball league started up and games start at 6:00. I don't get home until about 4:45, so I mapped out a 6 mile course that ended at the volleyball court and ran there just in time for the first game.

After the games I went to the bike shop to pick up a mountain bike. It ended up taking a lot longer than I expected and I didn't get home until 9:30. (I had called ahead so they would have it ready.) I quickly got everything ready and ran out the door to get to the gym to swim. I got there and realized I left my gym bag at home, so no swim trunks. Just got home and am just going to plan to make up this swim sometime as I would miss too much sleep heading back now.

The mountain bike I got is a Trek Top Fuel 110. I'm going to go mountain biking tomorrow with a couple friends. There is a nice mountain bike park with several trails very close here.
Click to expand...

Hey Focus, see what you got yourself into?:)
 
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You ready to get to work Focus!! Once we get this thing started, no rest days allowed! :yelrotflmao:

7/18/08

Back Squat - 135x10; 235x5; 235x5; 235x5; 235x5; 235x5
(ss1)Sumo Dealift - 135x10; 260x10; 260x10; 260x10
(ss1)One Leg Calf Raise - 140x10; 140x10; 140x10
Incline Bench - 95x10; 150x10; 150x10; 150x10
Decline Bench - 225x5; 225x5; 225x5; 225x5; 225x5
(ss2)Cable Row - 185x10; 185x10; 185x10
(ss2)Fly - (50x2)x10; (50x2)x10; (50x2)x10
(ss3)Push Press - 115x10; 115x10; 115x10
(ss3)Lateral Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss4)Chin up - 12; 12; 12
(ss4)Tricep Extension - (35x2)x10; (35x2)x10; (35x2)x10
Leg Raise - 20; 20; 20

Biked 15.4 miles, 54:34, 16.9 mph. (in the neighborhood with lots of stop signs and corners)

The Mnt Bike expedition got cancelled. I took the mnt bike for a spin around the nieghborhood to get a feel for it after I got back from my ride. Seems pretty nice.
 
that run schedule looks solid to me, mileage wise. Intensity is a major variable.

and how about you PROMISE to keep to that mileage maximum. OH, and no leg weight lifting for the last 3 weeks. I think those two things, regardless of run intensity, will make your race day go much better this time.

You are a machine tho. I gotta tell ya! your ethic is off the hook. you are a professional "in training" person! :D
 
flyinfree said:
that run schedule looks solid to me, mileage wise. Intensity is a major variable.

and how about you PROMISE to keep to that mileage maximum. OH, and no leg weight lifting for the last 3 weeks. I think those two things, regardless of run intensity, will make your race day go much better this time.

You are a machine tho. I gotta tell ya! your ethic is off the hook. you are a professional "in training" person! :D
Click to expand...

Thanks FF! I promise to keep it within a mile. :) At this point I really don't think my leg issues were from my training.

7/19/08

Ran 14.4 miles outside; 2:02:59; 8:32 min/mile. I paced myself very well on this. At the 7.2 mile mark my time was 1:01:30.

Swam 750 meters. My swimming just sucks. It took me over 45 mins to get 750 meters in, having to stop to catch my breath every 25 meters. Sparrow, I don't think I need to worry about hydration while swimming, I think I ended up drinking a few inches off the pool. :bncry:
 
Drex said:
Swam 750 meters. My swimming just sucks. It took me over 45 mins to get 750 meters in, having to stop to catch my breath every 25 meters. Sparrow, I don't think I need to worry about hydration while swimming, I think I ended up drinking a few inches off the pool. :bncry:
Click to expand...

Welcome to the world of the "non-swimmer trying to learn in weeks or months what swimmers have been practicing for decades".

I feel your pain. I can recall so vividly being bent over at 90 degrees gasping for air after swimming 25 or at most 50 yards! On the bright side, all of a sudden you will be able to go 25, 50, 100, 200, 400 yards seemingly effortlessly, at least with a pull buoy or a wetsuit in my case. Swimming is becoming fun now with a pull buoy or wetsuit.
 
Thanks G8r80, I'm looking forward to the time when I can just keep swimming without having to stop.

7/20/08

Ran 4 miles outside. Since I have to carry the Garmin Edge in a pouch to use it, I haven't been using it much running, so I picked up a Garmin Forerunner 305 yesterday. Here are the numbers: 4 miles, 31:41, 7:55 min/mile pace, Avg HR 150, Max HR 160.

Biked 12 miles outside. I installed my aero bars yesterday and was just trying to get used to them. First 15 seconds were a little wobbly, but I got used to them quickly. My thighs hit the elbow pads when I stand up to climb hills, not a big problem, but a little annoying. I noticed my lower back started getting a little stiff in the aero position. Here are the numbers: 12.16 miles, 42:36, 17.13 mph, Avg HR 126, Max HR 143.

Bench Press - 135x10; 225x5; 225x5; 225x5; 225x5; 225x5
Lunge - 50x10; 110x10; 110x10; 110x10
Standing Bent-over Row - 135x10; 190x10; 190x10; 190x10
(ss1)Leg curl - 85x5; 85x5; 85x5; 85x5; 85x5 (each leg)
(ss1)One Leg Calf Raise - 140x10; 140x10; 140x10
(ss2)Lat Pull-down - 165x10; 165x10; 165x10
(ss2)Military Press - 105x10; 105x10; 105x10
(ss3)Close Grip Bench - 135x10; 135x10; 135x10
(ss3)Upright Row - 100x10; 100x10; 100x10
(ss4)Incline Fly - (40x2)x10; (40x2)x10; (40x2)x10
(ss4)Good Morning - 185x10; 185x10; 185x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (20x2)x10; (20x2)x10; (20x2)x10

Played 6 games of volleyball, went 4-2.

I was tempted to go get some swimming in, just to make the day complete, but I needed to go grocery shopping and I decided that was more important.
 
I have aero bars on my Orbea and used them extensively during my 97 miler with FF and a couple of other fellers. They are wobbly and skittery, but I did notice that I do go a lot faster (some say 10% faster with the same effort).

Did you have a bike shop set up the aero bars. Flyinfree took one look at my aerobar setup and busted me for not having them adjusted correctly. I adjusted them per his guidelines, but I'm gonna have the local bike shop take a look at them as well.
 
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