I inhaled this spinach feta turnover, from Johnny’s, after my 60-mile ride on a windy day, yesterday - food tastes so good after a decent workout.
Countdown to Lake Placid Ironman
A great Feldenkrais-based book on running by Jack Heggie, which shows the power of the mind over the body.
Swim: Nice 3,600 yards, mixing it up.
400 Warm-up
500 :30 sec rest
2 * 250 :20 sec rest
4 * 125 :10 sec rest
9 * 100 3 on 1:55, 1:50, 1:45
200 Warm-down
Run: Steady 4-mile run, gradually picking up the pace, working on eliminating supination by my right foot (thanks to Rebecca), which then permits my lateral right calf to relax.
Focus was on running with my whole body, à la Jack Heggie, which spares your hip flexors - you need them for the bike!
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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I am of course following your training with interest. I notice you seem to do the bike one day, then swim/run the next, whereas I do a run/bike day, then a swim day. I guess a 60 mile bike ride is enough for one day! Given the weighting of the different events in an IM, I think your pattern makes more sense. My ride is only 40 k so far though (about 25 miles). I also find that a 3000 yd swim tires me out.
Hi Pauline, I actually had a 3-mile run planned off of the bike, but due to the high winds I was pretty beat up and let it go. I’m still moving from rehab to full training, so I pace it on feel. It is best to follow up almost every bike ride with a run, to learn how to find your legs. My race really depends on the run, so I’m really pleased it finally came back as I fixed that tight calf (an old problem). If a 3000 yd swim tires you out you may be working too hard, which comes down to conditioning and skill, but you know all about skill. I must admit that 7000 yrds kicks my ass, so I do 5000 max. Keep training, and enjoy. Really hope we race together one day. Kind Regards, Kevin