Fatman to Ironman

Gas, my weight's staying steady at 12st-ish, but I am eating more cos of the training.  Few lbs of cake to lose from my gut.

Told by coach last night that I'm 'unconsciously incompetent' when it comes to swimming.  He mentioned the 4 stages of learning: unconsciously incompetent, conciously incompetent, consciously competent, unconsciously competent.  I think I'm more into the second stage, really, cos I know I'm still doing things wrong.

SausageDog wrote (see)

Shins hurt though

Foam roll your calves

Returned from physio yesterday with my hamstring injury.  Turns out the issue was with my lower back which was very tight and therefore causing problems in the hamstring.

Great news in that there is no injury  but battered and bruised from the physio's elbow.  I'll have my back loosened up now as part of my monthly sports massage.

Great swim this morning. 2.5km in 53 minutes so 1 minute quicker. I'm now comfortable with bi-latteral breathing and am now focusing on the hand entering the water bit of the stroke. I seem to be getting there and making less of a big splash....

Crap day of training but I guess that's relative.  2500 meters swimming in 1:01 and a 4.1 mile run in about 40 minutes.  Felt slow and sluggish. Probably should have eaten something after the swim as I guess it was near 2 hours of training.  But to put it in perspective, that swim translates to my IM time from last year and it is only February.

1hr swim for me ... bit of drills and a bit of zombie swimming to finish it off

I have no doubt it was about 5k  

So then, Almost 3 months to the day of my ankle operation, the Physio and Surgeon have given me the all clear to resume "normal" running training.  Naturally I'm dead chuffed and celebrated with a 30 min jog at lunchtime.

Onwards!

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

Meldy - actually mine was 6km

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

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

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

almost .. Hope  


Sossige you and I need to have words !!!

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.

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.