Recap on Last Week:
The pros…I hit all five cardio marks, though Friday’s plan got pushed to Sat due to some contractor work we were having done on our floors. Also, instead of keeping my HR at 75% the whole time, I kept it there for 2/3 of the time, then jumped it up to 80% for the last 1/3, and added an Anaerobic Blast for about 1.5 to 2 minutes, as well. The swim, a new addition and in its second week now, is progressing better than I would have expected given I haven’t swam consistently in a number of years. On my first day back, I couldn’t go more than 100 meters without stopping. Now, I go the full 30 minutes without stopping. The big gain this week on swimming was my comfort level in the pool. I’m able to think more in the midst of the swim, whereas before I was pushing my pace so much I couldn’t think myself through adjustments to my pacing.
The cons…My second ankle run was shortened from 20 to 15 mins due to a wife on the sidelines tapping her watch. No further comment. The ankle run is a new addition this past week I’m putting in to my regimen to get my right ankle (following an old injury aggravation) used to the pounding of a run again. I have goals of triathlons next year, not to mention competing in some other road racing events, so I’ll need that ankle back in running shape. Did not get to any of my optional weekend workouts...yoga/stretching or the extra swim. Maybe this week???
This Week’s Plan:
M: Cadio 42’+5’c/d (Xtrnr-HR 80%)
Stretch 15-20’
Injury Recovery 20’ (Ankle Run – easy pace, apprx 10min/mile)
T: Core 60’ (Pilates)
Cardio 35’ + 2’c/d (Swim)
W: Cadio 42’+5’c/d (Xtrnr-HR 73%) *Mid-week recovery
Stretch 15-20’
R: Core 60’ (Pilates)
Cardio 35’ + 2’c/d (Swim)
F: Cadio 42’+5’c/d (Xtrnr-HR 80%)
Stretch 15-20’
Injury Recovery 20’ (Ankle Run – easy pace, apprx 10min/mile)
Wknd: Stretch or Yoga 60-90’ (P90X X-stretch or Yoga)
Swim???
Summary: 5 Cardios, 2 Cores, 3 Long Stretch Sessions (Possibly 1 more Core and Stretch over the weekend), 2 Injury Recovery Runs
**I’ll probably look to add either more swim time next week or possibly so total body weight lifting workouts. Both are necessary to achieve my goals, but patience is the virtue, right? Don’t want to stack too much on too fast. We want to ease new effort in gradually, and give the body time to adapt so we don’t burn out or get injured.
