Friday, August 11, 2006
Swim 5000: 100's and Ladder workout
Yeah, can't straighten right leg fully when sitting on the floor. Hamstring very tight. Had MRI on hamstring today. Bad news is that there is nothing to inject. I was hoping there would be a specific fluid collection in the tendon sheath (bursitis), that would be accessible with injectable steroid. Unfortunately not. The good news is that the tendons of the hamstring look normal, no tendonitis. The abnormality is in the muscle itself. Inflammation, or myositis, likely a muscular strain. Cant inject, just have to train easier on it and hope for the best. I started 800mg (4 tabs) of advil today, 3 times a day for a total of 12 tabs per day. I can do this for 4-5 days and see how I feel.
Did 25' Pilates abs 6:30 am.
Swim in pm: 5000 (1:28). No lane markers in pool. Several people splashing around. Felt like I was in the ocean.
500 pull wu and cd.
10 X 100/30, most in 1:24, couple in 1:27, and 1:22
then
Ladder set, 3000, up to 500 by 100 increments and back down. 30 sec. rest between all.
100 = 1:25
200 = 2:55
300 = 4:25
400 = 5:58
500 = 7:26
500 = 7:25
400 = 5:58
300 = 4:28
200 = 2:54
100 = 1:24
*Felt ok considering the pool. My goal used to be to break 1:30/100 pace up to 500 for the first 1/2. I didnt have a problem doing it for the whole workout, and neg. splitting most on the second half.
*This set was a PR for this type of workout for me, even with the 10 X 100 set before I started.
Diet:
Breakfast: 1 vanilla yogurt and a cinnamon roll from starbucks. Water and a med. coffee
Lunch: Salad with low fat tomato dressing and 6 oz chix breast, mixed vegies. 1 peach. Water and 8 oz carrot juice. 2 oz bag kettle chips
Afternoon: caffeine free herbal tea, then a hot non-fat chai latte with a cliff protein bar.
Dinner: Big chicken and black bean burrito with rice. Small salad. 1 beer. low fat ice cream bar for dessert.
Did 25' Pilates abs 6:30 am.
Swim in pm: 5000 (1:28). No lane markers in pool. Several people splashing around. Felt like I was in the ocean.
500 pull wu and cd.
10 X 100/30, most in 1:24, couple in 1:27, and 1:22
then
Ladder set, 3000, up to 500 by 100 increments and back down. 30 sec. rest between all.
100 = 1:25
200 = 2:55
300 = 4:25
400 = 5:58
500 = 7:26
500 = 7:25
400 = 5:58
300 = 4:28
200 = 2:54
100 = 1:24
*Felt ok considering the pool. My goal used to be to break 1:30/100 pace up to 500 for the first 1/2. I didnt have a problem doing it for the whole workout, and neg. splitting most on the second half.
*This set was a PR for this type of workout for me, even with the 10 X 100 set before I started.
Diet:
Breakfast: 1 vanilla yogurt and a cinnamon roll from starbucks. Water and a med. coffee
Lunch: Salad with low fat tomato dressing and 6 oz chix breast, mixed vegies. 1 peach. Water and 8 oz carrot juice. 2 oz bag kettle chips
Afternoon: caffeine free herbal tea, then a hot non-fat chai latte with a cliff protein bar.
Dinner: Big chicken and black bean burrito with rice. Small salad. 1 beer. low fat ice cream bar for dessert.
