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February 25, 2007
Sore City
Holy cow am I sore today! That race yesterday definitely awoke some muscles/tendons/ligaments that have been slumbering since the last time I raced. And no part of the body was spared. My back, hamstrings, quads, feet...the whole lot of them! The one groups of muscles - my calves - that were really sore before the race now actually feel the best! But from years of racing I should know, the first race back is always rough... :)
My workouts today will definitely help me recover too. No running but just an easy bike and a swim. First up, the bike this morning for 60 minutes on the trainer (freezing rain this morning meant I wasn't going to attempt to ride outside). Then this afternoon, a swimming workout:
3000 yds total
wu: 1400 yds straight
ms: 2x(3x150, 1x300) w/15 sec rest after 150s, 45 sec rest after 300s (2:02, 2:02, 2:01, 4:02, 1:59, 1:59, 2:00, 4:01)
cd: 100 yds easy
Swimming always helps me feel better. Something about water that soothes. And now that I've showered and stretched I feel even a little more better. Tomorrow's day off should help me get back to feeling normal, and just in the nick of time - this upcoming training week is a big one! (although I have to admit that they all seem big to me... :)
In other news O and I are having pancakes for dinner and I cannot wait. (it really is the little things in life isn't it?) I can't remember the last time I had pancakes. We rarely (if ever?) go out to breakfast and we never make them at home so that would mean I probably last ate pancakes in college when we frequented the Waffle Shop often. Hey, we all have to look forward to something... :)
Week summary:
Monday - off
Tuesday - 2500 yd swim in am, 1 hour run and 1 hour tempo bike in pm, 2x25 pushups, 2x100 crunchers
Wednesday - 3500 yd swim in am, lifting session in pm
Thursday - 1:30 bike in am, core/feet exercises
Friday - 3000 yd swim and 35 min run in am
Saturday - 10 mi running race (66:25) in am (about 13-14 miles total running), 50 min bike in pm
Sunday - 1 hour easy bike in am, 3000 yd swim in pm
Posted by beth at February 25, 2007 3:58 PM
Comments
WOOO WHOOO... awesome job at your race... hope the soreness passes soon... how's sans pizza going...
Posted by: Kranky C Dale at February 26, 2007 10:35 AM
...nice race...bravi...
Posted by: corrado giambalvo at February 26, 2007 2:57 PM
Hey, I have a question. How long do your average swim workouts take each day. I know you post your overall weekly training time, and a smart person could probably deduce this info from that. But, being a true swimming incompetant, I was just curious how much time you're spending in the pool.
I can already see a difference between your new and old training schedules. It sounds like you're adjusting well, though!
Thanks for the tip over on my blog! I've been eating nuts like crazy. I'm already a big nut person, being that I don't eat meat, but I've been craving them even more now!
Posted by: Meghan at February 26, 2007 9:23 PM
My swim workouts usually take between 45-60 minutes for 2500-3500 yds. I would say on average I'm in the water about 3.5 hours a week and I've been swimming about 12,000 yds/week. I just recently noticed as I was looking ahead in my schedule that that is about to increase though - I saw some 4000 yd workouts in there and (gasp!) even a 5000 yd workout!
Incidentally when I say I swam 45 minutes that's kind of a lie. I count my swim time from the time I get in the water to the time I exit, including rests between intervals, warmup, cooldown, etc... I would never do that for a running workout but that's just how I do it for swimming!
Posted by: Beth at February 27, 2007 7:29 AM