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JT Kalnay 04-07-2010 07:21 AM

Re: The Shed 'O Pain
Wednesday 4-7-2010

Swam 1100m in 31:02, all bstroke to accomodate the shoulder PT.
May do a ride or some squats tonight.

Good job in the swim intervals Jeff.
Now, remember how the pull buoy changed your swim angle?
That's why you may also consider doing three or four long swims b/w now and Maummee Bay in the pool in your wetsuit. Yes the chlorine damages the wetsuit, but rinsing it off really well when you are done mitigates the damage. yes you look silly swimming in a pool in your wetsuit, but people quickly realize you are training for a triathlon and think you are cool, so don't worry about that. The long swims in the wetsuit are for a couple of reasons. To determine whether there are any chaffing points and how much body glide you need to apply to prevent the chaffing, to get used to swimming with the buoyancy, and to make sure the shoulders and hips don't get too tired out from the wetsuit. So, b/w now and June 6th, consider doing three long swims of at least 1500m in the wetsuit in the pool. On the long swims you can put a water bottle at one end of the pool so you don't get so dehydrated, b/c you will get hot swimming in the pool with the wetsuit. Scooping down the neck every 200 yards and letting the pool water into the wetsuit will help cool you down.

Tim, SoP this weekend? Sunday? 10am? Or maybe Hinckley if it is dry????

Tim Babcock 04-07-2010 02:22 PM

Re: The Shed 'O Pain
Warm up:
3 TGU's each arm 10, 20, 35, 45, 53#
5 Burpees
1 lap on bouldering wall
5 Rounds

Fingerboard WOD

2 muscle ups
8 KBS 2 pood
AMRAP in 20 minutes
11 rounds and 2 reps

Hinckley would be nice if it is dry. Otherwise I will probably head to the Coop.
Sunday at the SoP sounds good.

Jeffrey Fortuna 04-07-2010 05:52 PM

Re: The Shed 'O Pain
Wednesday 4-7-2010

7 miles in 61 minutes (just under 7mph) @ Rocky River Reservation.
I've been really tired this week, so I'm taking it easy on the workouts. I like your suggestion of doing a couple of long swims in a wetsuit. Last year, My arms got tired very quickly because I wasn't used to having to work against the wetsuit.

I'm sorry, I won't be able to climb this weekend, I have A LOT going on this weekend.

JT Kalnay 04-08-2010 10:56 AM

Re: The Shed 'O Pain
Thursday 4-8-2010

Supposed to be a rest day.

Turned out differently than planned.....

Tripped and fell.

Reached out to break fall with right arm (currently doing PT for rotator cuff in right shoulder).

Partially broke fall with right arm, which partially dislocated the right shoulder. Ouch.

Since the fall was only partially broken, I rotated my right femur in my right (non-operative) hip and then landed on my right hip. Double ouch.

On the roll-over, my right foot got stuck under me which causes the right Achilles tendon to over-stretch. Triple ouch.

Couldn't get up for about 5 minutes. (Didn't want to anyway)

X-rays scheduled for all three both body parts later today, and an MRI scheduled for the shoulder tomorrow.

Yes swimming with the westuit is different than swimming without the wetsuit. Also, biking after swimming is different than just biking. Recall that you are training for a triathlon. Thus, now that you have all the base work done in all three disciplines, it is time to consider brick week. Pick one week in April or May, but not closer than 2 weeks to Maumee Bay.

On day one, swim the Olympic distance in your wetsuit then peel it off and jump on the bike and ride the distance. On day two, bike the olympic distance then jump off the bike and run the olympic distance. On day three REST and do yoga for stretching not strengthening. On day four do swim intervals equalling half the olympic distance and do bike intervals equalling half the distance. On day five do bike intervals equalling half the distance and do run intervals equalling half the distance. On day six REST and do yoga for stretcing not strengthening. On day seven do a simulated Olympic. On day eight (yes I know there are only 7 days in a week, but this is a special triathlon training week), rest. Then return to training with a focus on whatever you felt weakest in. Just a thought.

Tim, I will update you about Hinckley for Saturday based on the x-ray and MRI results. If I'm just being a baby and am not really hurt then I am still in for Hinckley, including at least one lap of hiking top to bottom with my pack on. And, if I'm not really hurt then Sunday at the SoP is on. The weather looks very very iffy for Saturday anyway, (e.g., snow predicted for Friday).

JT Kalnay 04-08-2010 06:19 PM

Re: The Shed 'O Pain

Back from all the tests, which confirm I am still just a hypochondriac who trips too much and bruises and dislocates too easily....

No major damage (e.g., no breaks, no tears), just "strains" (the doctor's polite way of saying get out of my hospital and stop being so clumsy).

So here's the dilemna. I tripped while practicing walking on uneven terrain b/c I recently discovered I suck on uneven terrain. How am I going to get better on uneven terrain if I keep falling while on uneven terrain. Maybe time to get some trekking poles????

I am open to suggestion on this one.....

JT Kalnay 04-09-2010 05:10 AM

Re: The Shed 'O Pain
Friday 4-9-2010

Rest and Recovery and Ice Bag and Advil Day.

Very sore.

Jeffrey Fortuna 04-09-2010 05:57 AM

Re: The Shed 'O Pain
Thursday 4-8-2010

Swim 64min. continuous. Hands went numb again without the pullbouy this time. I think it's from a combination of extending my arms out straighter than I was and lifting my head up more changing the angle of my shoulder.

Run interval:
4x 3min.@9mph, 3min.@6mph
I wasn't able finish the whole three minutes on the last two intervals.

Jt, I really like your suggestion for brick week. I will try to implement it soon.

Tim Babcock 04-09-2010 02:39 PM

Re: The Shed 'O Pain

1 mile on AirDyne
150 Double Unders
50 Burpees

JT, I think the treking poles sound like a good idea when walking on uneven terrain.

Jeffrey Fortuna 04-10-2010 06:18 AM

Re: The Shed 'O Pain
Friday 4-9-2010

Run (treadmill) 77min.@6.7mph (about 8.5miles), .5% incline, 78%HRmax
Swim 77min. continuous (with pullbouey) about 1min. 20sec./lap (approximatey 2900meters, 1.8 miles)

Tim Babcock 04-10-2010 04:11 PM

Re: The Shed 'O Pain
Hinckley-Beautiful Day
Main Wall
Burnout and Patagonia Mix 2 Laps
Snoopy Left and Right 10 Laps
When You Dance 6 Laps
Rock was very crisp today:)

5 rounds
5 Hang Snatches 65#
5 Ring Dips
10 Push Ups

Helen tomorrow...

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