Saturday, November 5, 2011

catch up

Thursday - water running - a way to start training my running again while still allowing my knee to heal up.  did the 5 minutes easy to warmup then 20 minutes of 3 minutes moderate 2 minutes easy. 5 minute easy to cool down. My form feels really good in the water! i have the forward lean, feet fell good. etc. The knee still feels a little weird but im not surprised by that.

 Thursday evening was cyclocross practice. worked some skills. starting with just repeating dismount caryy bike over barriers. remount as a continuous loop. i don't have a good running flow over the barriers yet because i am carrying the bike but i used to run hurdles so ill get there. then it was to the sandpit which is always tough. i have to keep pedaling and hoping for the best. mostly i made it. practiced most riding through but a few times ran the bike through too. then we were off to the hill. really steep hill that we would shoulder our bikes and run up then mount on top and ride down off camber.  super tired after words. really need to work the skills but so much fun.

friday - tired in the morning made it to the pool for 100 swim, 200 kick, 100 swim, 100 kick, 200 pull, 100 kick to warmup. then 30  rounds of 50s on 1 minute. i would swim them between 40  - 45 seconds.  the early ones were 40s and another of them i did with kevin were 40s. most of them were somewhere in between 40- 45. although the last few were 45 seconds and i was getting pretty tired.  200 yards as breaststroke and backstoke to cool down.

went back to the doc for my knee. my new treatment is to manually get it into full range of motions a bunch of times a day for a few days. not sure how i feel about all of this.

cd workout
warmup 20 pushups, 20 situps. 10 air squats then 10 rounds of 10 scissor kicks, 10 situps, 10 air squats! I am super pumped after i did this that I actually did air squats!!!! it's been a long time! maybe the knee really is healing up.

Saturday - water running - 5 minutes easy to warmup, then 20 minutes of 1 minute hard 1 minute easy  with a 5 minute cooldown. I felt good again in the water today.

Yoga - finally made it to yoga class today to get myself stretched out again. hope to go tomorrow too. Gonna take my bike out later today and have some fun.

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