Countdown to Lake Placid Ironman Workouts: Morning Swim: 2,000 yards steady, picking up the pace, alternating pull buoy and free on 500s. Water running: 20 minutes, engaging my spinal torque to spare my quads and hip flexors, as recommended by Jack Heggie in his great, Feldenkrais-based running book. Afternoon Bike: 2-hour trainer ride, 5 min x 80 watts, 5 min x 90 watts, 5 min x 100 watts ... Read more
FitOldDog’s Training Diary (Day 127 of 221), Aortic Surgery To Lake Placid Ironman 2014 - Roller Work
Countdown to Lake Placid Ironman Important work today, massaging out tightness in leg and pelvic myofascia, induced by yesterdays runs. Bike-Roller: 10 min x 50 watts, 5 min on the roller, 10 min x 50 watts, 15 minutes on the roller. I used a large soft roller, focusing on quads and calves, whilst following Tom Myers related anatomy trains, seeking out the source of tightness up and down my body. ... Read more
FitOldDog’s Training Diary (Days 124, 125, 126), Aortic Surgery To Lake Placid Ironman 2014 - Running Returning
Countdown to Lake Placid Ironman I got behind on my diary - busy weekend, so here we are: Day 124: Bike: 5 min x 80 watts, warmup, 30 min x 110 watts, pre-run spin, 5 min x 50 watts warm down. Run: 3 miles on the road, easy, but not too easy. Day 125: Recovery - just enjoyed the day, and walked the dogs, and had fun. Day 126: Run #1: 2 x 0.25-mile hill repeats, followed by calf roller ... Read more
FitOldDog’s Training Diary (Day 123 of 222), Aortic Surgery To Lake Placid Ironman 2014 - More Water Running
Quick report today (should have gone out last night): having problems with internal server error on our router (just for this link, all others fine), and found this morning that I have to use my MiFit. Odd! Plus the new version of Wordpress is giving me trouble - no colored text (I know it's somewhere!" Swim: 2,000 yard, by 500s, free, pull, free, pull, picking up the pace, followed by Water run: 40 minute, ... Read more
FitOldDog’s Training Diary (Day 122 of 222), Aortic Surgery To Lake Placid Ironman 2014 - Back To ASICS Gel
Countdown to Lake Placid Ironman Interesting day, as I work to fix my tight calf problem, based on advice from Glenn and Pauline (PS all the color controls have disappeared in this new version of Wordpress, which is challenging). Bike: easy strength workout. Warmup: 5 min x 80 watts, 5 min x 90 watts, 5 min x 100 watts, 15 min x 110 watts, Workout: 10 min x 160 watts, 1 min sitting, 1 min standing, ... Read more
FitOldDog’s Training Diary (Day 121 of 222), Aortic Surgery To Lake Placid Ironman 2014 - Water Running Time
Countdown to Lake Placid Ironman Great advice from Pauline and Glenn on my tight calf, so I modified today's planned swim by adding some water running. Swim: 2,000 yards steady, half pull, half free, by 500s. Water running: 30 mins, which was quite a workout. Walk: 5 mile trail walk with Deb and Willbe, along single tracks, wearing my old ASICS gel shoes, and they felt pretty good. Guess I'm going ... Read more
FitOldDog’s Training Diary (Day 120 of 221), Aortic Surgery To Lake Placid Ironman 2014 - Difficult Run
Countdown to Lake Placid Ironman The run will be my challenge, due to weird things happening. Time to decode it. I tried running in Hokas today, and my legs hated it. After a 2.5 mile struggle, walk/run, I changed back to Nike Frees (minimal shoes) for the next loop, and all was well if I ran at a reasonable pace on the balls of my feet. If I tried going easy, landing mid-foot, my right calf seized up. Could ... Read more
FitOldDog’s Training Diary (Day 119 of 221), Aortic Surgery To Lake Placid Ironman 2014 - Recovery Swim
Countdown to Lake Placid Ironman Easy, recovery swim - recovery for my legs. Swim: 2,000 yards, 500 steady, 500 pull, 500 push, 500 pull hard. Plenty of roller work on my legs, too. ... Read more
FitOldDog’s Training Diary (Day 118 of 221), Aortic Surgery To Lake Placid Ironman 2014 - Finding Your Running Legs Off Of The Bike Takes Practice
Countdown to Lake Placid Ironman Run off of the bike day. It's something you have to train your legs to do, and it ain't easy. Bike: 2 hours easy spin. Run: 3 miles on the road, in Nike Frees, focusing on soft feet, active arches and getting going for heaven's sake. ... Read more
FitOldDog’s Training Diary (Day 117 of 221), Aortic Surgery To Lake Placid Ironman 2014 - Fiddleheads
Countdown to Lake Placid Ironman Steady does it. Workouts: Bike: 32-mile easy spin, out to see the cats. Pickups on hills. Walk: 5-mile fun walk, with the dogs. Goal - tougher feet. Beautiful day. ... Read more
