11 01 11

Busy day today. A little short on time. Trying a phone post. Todays activity was doing uncomfortable core workouts at the gym.

My trainer suggests not trying to build more muscle with machines. So this qas body weight, dumb bells and cable work, twisting. I didn't like out and felt a bit crabby. Unlike me.

So I'm suspicious about whether I'm coming down with the flu that's put my men folk on the couch. (I am refraining from looking for other causes for said condition - not thinking about football games or sit-coms).

The phone is not allowing me to edit poor word choices by the little key board. So this may be unintentionally funny. More likely, annoying. (I've gone back and edited the gremlins now - so you're left entirely with my errors).

Feeling this way, I'm not swimming tonight. Run planned for tomorrow.

Had a good session with the physio.. Not as painful as last week. Some progress.

Hope to have some time to catch up on all the other blogger entries tomorrow.
C

10 January

busy day at work. house still doubling as a sick bay.  Got a great ride in tonight on the TACX.  One hour, heart rate tempo ride. 42 km. Followed by a dog walk on the ice forming as the temperature dropped.  See you tomorrow.

9 Jan

wall climbing today. The first of three planned lessons. I learned about the harness, the equipment, belaying, planning routes. I got to the top of the wall for both my climbs and belayed DH, who was feeling well enough to give it a try, and promptly felt sick again - over did it. my older son stayed home, still feverish unfortunately.

I had planned a long run this afternoon. But that was eclipsed by a two hour nap. Odie snuggled on one side, a cat purred on the other. zonk. My hammies are a little sore from my training yesterday, so i will not force a run this evening. 

we played around on the bouldering wall afterwards. (above) Climbing was quite intense. The more difficult courses I tried today required more body work to maneuver. I definitely enjoyed it - a completely new activity. (I tried climbing in my Vibrams. I liked it).



Also: dog walk. 

8 Jan Oceans of time, but the longest 4 minutes ever.

my training zone

Janathon is a lot of fun, and occasionally I feel like I should be out there running every day, trying to keep up with the big dogs. But I will continue running all year round. How many Janathoners won't lace up until Juneathon or at all?  How many are going to burn out or hurt themselves because they have an external goal (run every day) that is not congruent with their physical animal?

I started running regularly in 2009. I trained for my first ten k (March), first 16k (Sept), first half-marathon (Oct), and finally my first marathon (Apr 2010), I began to focus exclusively on running. I found it so easy to throw on my shoes and go for a run. Lifting at the gym took planning.  The coach I was working with discouraged strength trainining, and though I had been lifting regularly through the summer of 2009, eventually I stopped going to the gym.  I had a lot of issues with my knees and had difficulty running faster paces without pain.   But I was following my coach's instructions.

As I got closer to the marathon I started planning my next race targets.  My first love has always been triathlon. And since moving to Holland  in 2006, I had been wanting to get back into the sport, but ran smack into the language barrier. (In 2004 and 2005, I completed three sprint distances, taking the podium in my age group twice.)  I like big scary goals.  They get me off the couch. So I decided to race a half-ironman distance triathlon in September 2010.   After the marathon, I realised I had lost a lot of strength and power. Plyometric moves were really tough. My new coach got me into the gym lifting twice a week.  I've also added some other routines that I like to improve my core and functional strength and prevent injury.

Today's workouts: circuit strength, plus probably a long ride later today.  I'm planning a 10k race tomorrow. And wall climbing.  How about you? How's your weekend shaping up?

Edited to add: 36.3 km ride 80 min. (15 min setting up the trainer)

circuit strength routine

Prehab 5 min Reps
Hip Abduction- Quadruped 10
Y- Physioball 10
T- Physioball 10
W- Physioball 10
L- Physioball 10
Quadruped Posterior Rocking 10
Hip Adduction- Sidelying 10

Movement Prep 10 min Reps
Hip Crossover- Feet Down 6
Glute Bridge 10
Rotational Fall Out 6
Knee Hug (In Place) 6
Backward Lunge 6
Knee Hug Lunge Elbow to Instep 6
Leg Cradle 6
Dropstep Squat 3
Hand Walk 6
Walking Quadriceps Stretch- Opposite 6
Plyometric 10 min Reps

Circuit: repeat the following movements 2 times.
Off Box Stabilization 6
Box Hop-Lateral 4
Box Hop-Medial 4
Rotational Jump- 90 Degree Countermovement Stabilize 5

Strength 25 min Reps
Circuit: repeat the following movements 3 times.
Romanian Deadlift- Dumbbell 2 Arm/1 Leg 10
Crunch- Reverse Physioball 15

Circuit: repeat the following movements 2 times.
Walking Lunge- Forward Dumbbell 10
Plate Crunch- Physioball 15

Repeat the following movement 2 times.
Russian Twist- on Physioball Holding medicine ball   12

Repeat the following movement 2 times.
Kettle swings   15
Tabata intervals: indoor rower (800 m 00:04:00) (842 m 00:04:00)

Regeneration 5 min Reps
Foam Roll-Quad/Hip Flexor 30
Foam Roll-Hamstrings 30
Reach, Roll, and Lift 8
Rope Stretch- Straight Leg Hamstring 8  

7 Jan. Power of positive pressure

Let's just say I really enjoyed my new spiffy umbrella today.  Everyone's writing about the rain, so I won't.

Although I was productive at other things,  I procrastinated all day and failed to set a specific time to go to the gym. So I ended up not going. And I worked late, so I didn't swim tonight.

But I did do "something" - 30 min. walk with the dog.  But for having committed to doing something every day, telling you about it here, and visiting you to see what you're doing (at least electronically), I would have just gone to bed. Which I am doing now.

Edited to add: I did the stairs again yesterday.  three sets x5.

5 Jan. Just keep moving

my leg hurts from the physio work yesterday. I'm bothered about this since it hurts more AFTER the treatment than before.  today was wickedly busy with the Man Still Down. and I didn't sleep well. wakeful. And up until 1 a.m. (reading very enjoyable Janathon posts).

So today's workout is carrying the full family load (laundry, meals, paid work, fetch & carry, and a bit of nursemaid).

Thankfully the elevator at the office is out of service. The entrance I use is at the basement. My desk on Four. Plus count European style. (Add the main floor) = 5 flights. I did them twice. Both directions. I didn't even get winded. I'm proud of that.   Not bothering to count multiple trips up the 3 flights in the house, with the laundry at the top.

listening to my body, I'm going to rest rather than hop on the trainer at 21.  Swim practice eats into Wednesdays. I know this.

Tomorrow.  She who fights and runs away (to bed) lives to fight another day (of the dead?). I messed up the rhyme. but no doubt you'll understand. It's just Janathon.

("official" weigh in with the trainer at the gym tomorrow. Has the diet been working? I certainly have. Results, please!)

4 Jan 2010 Man down, woman seen running from house

I discovered yet another new muscle at the physio this morning - the sartorius.  The massage work on it felt worse than either childbirth or the time I crushed my fingers between the panels in the garage door.

The sartorius is a very useful muscle for running, cycling and swimming. Which I love. So I took it easy tonight.  Triple tasking, since the husband is down with the flu.  Dog walk + quality time with son who rode his bike + easy run.  Now to food shop, make dinner, and get to the pool by 21:30 for a relaxing hour of swimming laps while trying to impress my coach with my rather poor ever-improving swim technique.  

Edited to add: The pool was deliciously warm, not overly chlorinated, and I experienced moments of speed, glide and actual forward momentum.  I absolutely love the silence of swim. that, and floating.