Fatman to Ironman

Another Ironman journey

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M...eldy    pirate
13/02/2013 at 19:21

You take it easy there Donkey ... thats a long session after a 3 month break

13/02/2013 at 20:18
Not been to physio, cant afford that luxury

Spoons, yep, i use the foam roller daily, great bit of kit.

Great result on the swimming spoons. Be looking at the bilatteral breathing myself now.
I'm definitely getting faster, added an extra 2 lengths to my hourly session tonight. 88x25m in 59:56.
Did an hour run before that.

Hour on the roller now whilst watching the cycling
13/02/2013 at 20:44

Meldy - actually mine was 6km

FoC
13/02/2013 at 20:46
Thanks Meldy. I've been on a "back to running" programme for the last month or so which has seen me up the time spent on the feet so to speak.

Thankfully we have a Physio on site at work and I've also got access to a fully sprung gymnastics floor to saunter across which has greatly reduced the stress on the ankle during the rehab.

I consider myself very lucky with having such access to healthcare, an awesome Physio and a sprung floor to run across.
M...eldy    pirate
13/02/2013 at 20:51

Donkey it sounds as if you are in perfect hands .. sorry its a pet soapbox moment for me 

Spoons .. being in a dinghy doesnt count

FoC
13/02/2013 at 20:59
No worries Meldy. Appreciate the concern
M...eldy    pirate
13/02/2013 at 21:14

I'm gonna swim 10k tomorrow Spoons ... you IS HISTORY  

Donkey .. what was in the plan?  Out of interest

13/02/2013 at 21:24
Melds does hers on a submersible broom stick though
Hope    pirate
13/02/2013 at 22:32
You lot are making me feel I'm missing tri training. I'm almost inspired enough to swim tomorrow
Well done guys! Top training.
M...eldy    pirate
13/02/2013 at 22:54

almost .. Hope  


Sossige you and I need to have words !!!

14/02/2013 at 10:29

SD is a dead dog walking!

Did salute sets at swimming last night, total revelation but very achey arms today. I appear to have been swimming so far without using either my arms or legs, typical for me. Upside it I might actually make the cut offs if I start using them.

FoC
14/02/2013 at 11:52

Meldy – the rehab work for the ankle looked like the following:

(For context, I had a ankle athroscopy towards the middle of November during which I had a few bone spurs and loose bits of bone removed from the joint.)

21st December ’12 – Easy Plyometrics (3 times a day, 7 days a week)

-          Run on the spot x 20 secs into

-          Jumping jacks x 20 secs into

-          Rapid calf raises x 50

-          Swim & Cycle as normal

11th Jan ’13 – Prepration for Running                    

-          Fri 11th: Treadmill / Sprung floor run : 5 x 2 mins at 6 min / km (30 secs recovery)

-          Sat 12th: As above  8 x 2 mins

-          Sun 13th: As above 8 x 2 mins

-          Mon 14th: As above 10 x 2 mins

-          Tue 15th: As above 10 x 2 mins

-          Two days rest

18th Jan ’13 – 11th Feb ’13 – Running Build Phase

-          6 sessions per week Treadmill / Sprung floor (6 min / km)

-          Mon: 5 x 4 mins (30 sec recovery)

-          Tue: 4 x 5 mins

-          Wed: 3 x 7 mins

-          Thur: 2 x 10

-          Fri: 15 min 

-          Sat: 20 min

12th  Feb – 30 min test run (6min / km)

Essentially the plan was to build up the time spent on my feet - slowly slowy does it. 

Seems to have worked a treat.

 

Edited: 14/02/2013 at 11:54
14/02/2013 at 13:42

Someones turned me into a sausagefrog??

Sorry melds, only joking

 

iron fraggle    pirate
14/02/2013 at 15:10

totally lazy week for me so far. Kids are on half term (I'm not) so Granny Frag is here to help out, and I'm finding it hard to get out to do anything. Have done some turbo-ing, kettlebells class, and the pjysio says I can try and run on the x-trainer and outside  (though to start with a run-walk programme).  I'm on half term now, so next week when the boys are back at school, it will be a tiring swim/bike/run-walk fest

 

 

and it's No 2 so's birthday today so it's pizza night

M...eldy    pirate
14/02/2013 at 16:44

Donkey .. thanks that seems to follow a similar plan to what I have seen before, just interested  

Sossige .. I thought you always looked like a frog?  !!

I didnt swim 10k Spoons, I ran instead 

Britrisky    pirate
14/02/2013 at 17:30

fraggle - its reassuring to hear (?) you say that. Its been just the same for me this week. I reckon I have more time for training working full-time than being on holiday!

Never thought I'd say this, but I need work for the structure - 

14/02/2013 at 19:00

Donkey - think I need to copy that plan into word for when my knee starts playing again. Been to a consultant today and being referred for an mri. So it is going to be all about the bike and swim for me for a while longer

half term for me next week, although OH is having the week off too, so I will get time to train, just need to make sure I am not tempted to overdo it!

M...eldy    pirate
14/02/2013 at 21:33

Mathschick when I get a second i'll post the one that I use as well .. very similar

14/02/2013 at 23:07

Great swim again tonight.  Feel great improvements.  Over a mile this evening in a series of sets.  

M...eldy    pirate
14/02/2013 at 23:18

Nice swimming Tim !

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