maybe do soemthing different every day for the next 10 days, including running on day 6,7, OR 8. and just change things up, smile and have fun....
fuggetaboutit for a week or two.
you are way to great to allow yourself to get boxed in by fatigue sweetheart.
keep your diet under control, meaning- don't sabatoge yourself, and have some athletic fun.
how about this--- learn to walk on your hands over the next week or so. Really give it 30 minutes per day or so. a good solid balancing handstand at your athletic level will be a breeze, and you will be ale to do it forever.
e-mail coming.
FF
fuggetaboutit for a week or two.
you are way to great to allow yourself to get boxed in by fatigue sweetheart.
keep your diet under control, meaning- don't sabatoge yourself, and have some athletic fun.
how about this--- learn to walk on your hands over the next week or so. Really give it 30 minutes per day or so. a good solid balancing handstand at your athletic level will be a breeze, and you will be ale to do it forever.
e-mail coming.
FF
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sparrow
Guest
That actually sounds fun. BUT due to my little fall on my mountain bike I've not been able to even do push ups since then because of my wrist. I'm a wreck!!!! I hate letting this kinda stuff slow me up
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sparrow
Guest
I may Stingo, I do miss weights, I just don't want it to be my MAIN focus. Incorporating NROL might be a good idea though
Maybe it would help strengthen your legs and make them more resilient?
Sparrow, I'm so sorry for your troubles! I know what you mean about running! It's great! I love it! I hope you can get back to it soon!
The great thing about fitness, is there's so many different things you can do and it sounds like there's been a lot of ideas floating around there. GREAT! Do something fun and take your mind off not being able to run.
I wish you lots of luck! And I envy your ability to keep your diet in check!
The great thing about fitness, is there's so many different things you can do and it sounds like there's been a lot of ideas floating around there. GREAT! Do something fun and take your mind off not being able to run.
I wish you lots of luck! And I envy your ability to keep your diet in check!
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sparrow
Guest
Today only one spin class was offered..at 9..which conflicted with Masters Swimming so I didn't get to go. I did 45 min eliptical instead. I'd also left my music at home thinking I'd be spinning and then coaching. Man, talk about BORING. My heart rate never got above 130 even though I was sweating just fine
Only TWO people showed to swim so I was somewhat happy and going to get in with those 2 and do the workout...but then more trickled in so I did a 400 and then realized everyone was just late...and got out. bummer. I plan to go do a monster swim later though.
Its been a day of fixing things and grocery shopping. thank GOD for holidays or SOME things would NEVER get done!
Only TWO people showed to swim so I was somewhat happy and going to get in with those 2 and do the workout...but then more trickled in so I did a 400 and then realized everyone was just late...and got out. bummer. I plan to go do a monster swim later though.
Its been a day of fixing things and grocery shopping. thank GOD for holidays or SOME things would NEVER get done!
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so I've been thinking a lot about my situation and what I should do next. I have a handful of goals I think I can achieve in this off-season, as they compliment each other. I'll write them out and then expect you all to keep me accoutable to them!
1. Rehabilitate my shins the right way by increasing flexibility and muscle balance: Its obvious I have flexibility issues and an imbalance in lower leg muscles. My plan is to do a series of stretches and strengthening exercises (already determined and written out) in order to increase my range of motion in my lower body and balance out my shins and calves. This will be in the form of daily and concentrated time stretching and/ or structured time like yoga.
2. Begin a structured weight lifting program again (yes Stingo, I will try NROL but you need to help me out to understand it!) to maintain strength and power
3. Concentrated time on the bike and pool workouts. Running will click in place next season as I build up my mileage from square 1..provided I did all my "homework" with stretching and strengthening in the off-season. its never been hard for me to get my running back quickly, especially if i keep my biking up. I am much a much stronger runner due to my bike and I think I'll be even stronger and faster next year.
4. Clean/enough eating/drinking. This isn't typically that hard for me but I just have to put my mind into it and say "yes I'm doing this 100%" and allow the cheats every now and then. I need to get my calories back up. I've slipped a little. I need more water and less "other" stuff. I'm kind of a diet soda fanatic!
5. Not be so hard on myself
SO thats my plan through the end of the year. I am supposed to do a relay for a marathon Dec 2 and I believe I may still be able to do that, but we'll see. I'll give my relay team a heads up early on in case they need to replace me. I'm pretty serious about this rehab stuff. I want to break 2:40 next year in that olympic tri..AND do a 1:45 half marathon and finish the half ironman. Its a big deal to me. I know I can do it. I just need to be PATIENT. Not my strong suit
1. Rehabilitate my shins the right way by increasing flexibility and muscle balance: Its obvious I have flexibility issues and an imbalance in lower leg muscles. My plan is to do a series of stretches and strengthening exercises (already determined and written out) in order to increase my range of motion in my lower body and balance out my shins and calves. This will be in the form of daily and concentrated time stretching and/ or structured time like yoga.
2. Begin a structured weight lifting program again (yes Stingo, I will try NROL but you need to help me out to understand it!) to maintain strength and power
3. Concentrated time on the bike and pool workouts. Running will click in place next season as I build up my mileage from square 1..provided I did all my "homework" with stretching and strengthening in the off-season. its never been hard for me to get my running back quickly, especially if i keep my biking up. I am much a much stronger runner due to my bike and I think I'll be even stronger and faster next year.
4. Clean/enough eating/drinking. This isn't typically that hard for me but I just have to put my mind into it and say "yes I'm doing this 100%" and allow the cheats every now and then. I need to get my calories back up. I've slipped a little. I need more water and less "other" stuff. I'm kind of a diet soda fanatic!
5. Not be so hard on myself
SO thats my plan through the end of the year. I am supposed to do a relay for a marathon Dec 2 and I believe I may still be able to do that, but we'll see. I'll give my relay team a heads up early on in case they need to replace me. I'm pretty serious about this rehab stuff. I want to break 2:40 next year in that olympic tri..AND do a 1:45 half marathon and finish the half ironman. Its a big deal to me. I know I can do it. I just need to be PATIENT. Not my strong suit
do you mean soda with bubbles in it--- OMGoodness!!! that is soooo wrong for a fine athlete like you!!
Let's not even talk about dark chocolate!!-- but i do put natural peanut butter on it. hehehe
in Triathlete Mag June 07 there is a great article called
"swim, bike, run..... yoga?"
thumbnail fo routine:
Warrior, balanced knees to chest, balanced pigeon with chest expansion, pyramid stretch, forward fold with chest expansion, runner's stretch, Crescent Lunge, to Downward Leaning Dog.
If you do not have the magazine (swimsuit addition) let me know... the article is probably on lin somewhere.
ok,,, now I am loggin off for reals.
thanks for sayign good speed and power. it means a alot coming from you.
Let's not even talk about dark chocolate!!-- but i do put natural peanut butter on it. hehehe
in Triathlete Mag June 07 there is a great article called
"swim, bike, run..... yoga?"
thumbnail fo routine:
Warrior, balanced knees to chest, balanced pigeon with chest expansion, pyramid stretch, forward fold with chest expansion, runner's stretch, Crescent Lunge, to Downward Leaning Dog.
If you do not have the magazine (swimsuit addition) let me know... the article is probably on lin somewhere.
ok,,, now I am loggin off for reals.
thanks for sayign good speed and power. it means a alot coming from you.
S
sparrow
Guest
Um. yes. and I'm sad to say..almost on a daily basis do I have the fizzy stuff *hangs head in shame* I actually have strayed quite a bit from my "healthy" me, but I maintain or lose just the same so I'm not TOO far from home
I don't have the magazine. I get runners world (how ironic) so not sure whats in triathlete mag. I know NONE of those poses except "downward dog" haha. Guess I need to brush up on my yoga
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sparrow
Guest
Thanks Stingo...I don't have the book yet but from what you've sent me I just don't recognize some of those exercises so I may need explanation.
I swam later this evening and it was POWERFUL. I was happy with it.
500 warm up, 300 kick choice
8x50 odd freestyle build up/even backstroke @ 1:00
TWICE THROUGH:
4x100 threshold pace (held 1:18-1:20) @2:00
3x200 just below threshold pace (held 2:45-2:48)@ 3:30
100 cool down
3300
I had written more to do but I actually got pretty worn out from that main set. I guess I haven't put myself out there to actually do some hard work in the pool for a while and I was pushing that threshold, thats for sure. I was really happy how powerful I felt in the water and how much I was rotating without having to force my form. I was also able to hold my streamlines out of the turns a few meters past the flags and didn't have to breathe on that first stroke, even during the hard threshold stuff. Little things like that are indicators to me of my "swim shape". Hope to do more of this stuff and get closer to where I used to be way back when.
I swam later this evening and it was POWERFUL. I was happy with it.
500 warm up, 300 kick choice
8x50 odd freestyle build up/even backstroke @ 1:00
TWICE THROUGH:
4x100 threshold pace (held 1:18-1:20) @2:00
3x200 just below threshold pace (held 2:45-2:48)@ 3:30
100 cool down
3300
I had written more to do but I actually got pretty worn out from that main set. I guess I haven't put myself out there to actually do some hard work in the pool for a while and I was pushing that threshold, thats for sure. I was really happy how powerful I felt in the water and how much I was rotating without having to force my form. I was also able to hold my streamlines out of the turns a few meters past the flags and didn't have to breathe on that first stroke, even during the hard threshold stuff. Little things like that are indicators to me of my "swim shape". Hope to do more of this stuff and get closer to where I used to be way back when.
S
sparrow
Guest
Wow, kinda worn out this morning. Have a "good" hurt going on with the muscles in my back. Today I really pushed it in spin. Knowing that there's nothing to save for a run helped me to focus on the intensity of the moment and I really had a killer workout with some big fat hills. I also used my new spin shoes today ahhhh much better.
After spin I went for a 1000 yd swim. So I've figured out that for now, I can't swim 2 days in a row. Those muscles were in rebellion today I did a lot of drills and kicking and got a good cool down via the pool. the only other thing on my training list today is stretching and band work with my shins
Diet is in check...and I'm trying to resist the urge for diet pepsi at the moment. Its been my "treat" each afternoon
ahhhh much better.After spin I went for a 1000 yd swim. So I've figured out that for now, I can't swim 2 days in a row. Those muscles were in rebellion today
I did a lot of drills and kicking and got a good cool down via the pool. the only other thing on my training list today is stretching and band work with my shinsDiet is in check...and I'm trying to resist the urge for diet pepsi at the moment. Its been my "treat" each afternoon
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sparrow
Guest
ugh this has just been an all over rough week.
Today I did hour spin class. I was tired from yesterday's hard workout but my legs warmed into it and I still pushed it plenty. Then I did leg weights.
bulgarian split squats w/20lb
leg press-dunno how much weight was on there
SLDL-80lb
hyperextentions
..thats all I had time for.
I'm just in a crappy mood this week and I'm VERY tired. Been taking naps AND sleeping my regular night plus some.
Today I did hour spin class. I was tired from yesterday's hard workout but my legs warmed into it and I still pushed it plenty. Then I did leg weights.
bulgarian split squats w/20lb
leg press-dunno how much weight was on there
SLDL-80lb
hyperextentions
..thats all I had time for.
I'm just in a crappy mood this week and I'm VERY tired. Been taking naps AND sleeping my regular night plus some.
Sounds like me last week, must be the end of Summer funk going around
(except here in Fla. we could have 2 - 3 more months of hot weather).You can do what I did and just right off the week and just start over next week like this one did no even happening. New start and outlook.
Later
C
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sparrow
Guest
I think if I just make a big batch of brownies and let my gut hang out while I eat them on the couch, I'll feel much better
haha just kidding
I wrote you back CB
haha just kidding
I wrote you back CB
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sparrow
Guest
Some pics from last weekend, some have low quality. It was my grandmas 80th birthday and it was hotter than he!! out there. My kids weren't the happiest bunch.
Me and my sweet heart
My sweet lil boy
Out of the gym clothes and eating again
Me and my sweet heart
My sweet lil boy
Out of the gym clothes and eating again
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Thanks Tom. Oddly it WAS fun! ha. Old people can be quite a hoot.
I haven't forgotten about NROL, in fact, I have a friend interested as well and we want to do it together. I just need to get the darn book. Looking at ebay...
I haven't forgotten about NROL, in fact, I have a friend interested as well and we want to do it together. I just need to get the darn book. Looking at ebay...