View RSS Feed

aztimm's training blog

Wed Oct 21

Rate this Entry
by , October 22nd, 2009 at 01:51 AM (277 Views)
Made it to swim this morning with the team, ASU Rec Center, 6am, SCY
--around 600 warm-up choice
all of the main set supposed to be at 30 sec rest, from the last person's touch. but the lead guy seemed to just go when he felt like; even when I was 3rd (of 5), a few times I only got 5-10 sec rest. so much for following set intervals
3 x 400 @ :30 sec rest, 2 fast/1 moderate
3 x 300 @ :30 sec rest, 2 fast/1 moderate
3 x 200 @ :30 sec rest, 2 fast/1 moderate
3 x 100 @ :30 sec rest, 2 fast/1 moderate
200 easy warm-down

even with limited rest, I managed to pull off some half-decent 100s, a 1:10 for one and 1:12 for the other. a longer workout than normal.

then stopped by the gym on the way home:
Treadmill: 3.14 miles, 28:39, 358.0 cal, avg pace 6.6 mph. Did usual 2 min warmup, then got into a jog at 5.5 mph. Got as fast as 7.5 mph/ 8:00, but goal today was to hold that for 3 min. I did 3 miles in almost exactly 27 min, including warmup, so not horrible.
Step ups, low stool: 3 x 12, with each foot leading/holding
Stool jumps: 3 x 12
Ladder drills: all 4 drills x 2
Flex fitness standing calf: 3 x 75, plus 6 heel raises before and after each round
Precor leg sled: 3 x 12 x 100/both legs, 3 x 10 x 40/ each separate
Pullups: (neutral grip). 10, 10, 9
Leg raise: 3 x 15
Plank: 1 x 2 min

My ankle isn't at 100%, and not even what it was last week, but it has been much worse. On a scale of 1-10 with 10 the worst, I'd say it is 2 to 3.

Ladder drills are (using a flat ladder on the floor):
#1 each foot inside each square, forward to end, turn around, then back
#2: same as #1 but sideways, down one way, back the other
#3: forward, but taking the left/right foot out while going forward. the guy at PT called it, "The Ricky Ricardo dance."
#4: sideways, going both up and down from top to bottom of the ladder
Between that, the step-ups, and the jumps, both ankles are getting much more stable. Don't necessarily have to do this all the time, but I'd say at least once a week.

Have some interesting stuff planned for tomorrow...look for my blog entry tomorrow night.

Submit "Wed Oct 21" to Digg Submit "Wed Oct 21" to Submit "Wed Oct 21" to StumbleUpon Submit "Wed Oct 21" to Google