Well the nike + was giving me great incentive and massage therapy proved helpful- apparently I have less flexibility than a bungie cord from the dollar store...
so I was running more than ever before, when suddenly,
I was cruising along until 3.5 miles into a Run on jan 14th and a pain in the calf bit me like a rattlesnake - I recovered somewhat but then hobbled home
so I went swimming on:
jan 16-100 wu/ 50 kick /200 float / 300 crawl / 100 cd
jan19th 150 wu / 100 kick, 400 crawl / 200 cd
jan 23rd- with Silke: 200 wu / 150 kick / 450 float / 500 crawl stretched in sauna
Bike trainer: jan 17- 20km jan 20- 15km

plan: swim wed / weeknd / mon /
trainer: tues / thurs / weeknd / tues

reality- swam wed- 200 wu / 150 kick / 400 float / 500 crawl
thurs /fri- sick at home
short run sun- no pain!

plan- mon- trx/bike / tues- short run- 8:20 pace start slow, easy run, stretch / wed swim / thurs run- 5 miles @ 8:10
fri- off
sat- bike w/myles / trx
sun- run- 1 hr trail run

Nike plus rules- maps, calories, challenges, coaching plus music...bagus!
Feeling lighter legs are looser- using foam roller from avid following run.
MON- 6 MILES- felt great- my front air bag is flat in my nikes...!



stepped in poo- found truck on craigslist, listed golf- 3 inquiries already

sat - 9 km
sun- 3.6 miles 20 km trainer 600 m swim

This Ain't No New Years Thang...

Septembers hockey sessions brought hip inflexibility... I'm not old yet!!
October I built up some miles and worked on flexibility. Could hardly climb the stairs at C restaurant after sitting for 2 hrs.
November tried ice, heat, rest, painkillers to no avail
December- A visit to Dr Rousseau leads to a kinky plunger recommendation from the dollar store lady... foam rolling is the answer...?
January and some soreness has been relieved beer foamy is standing in for the real deal until I got one at avid... miracles await!


weight-176.8 predicted 168: feb 19th
wed- 11km- joyce glacier manson joyce quebec

177.2
30 km trainer

Feb 22, 2010- tried p90x again- started in nov-started running in dec got through 60 days great shape, continued p90ing into january then got tired of workouts- did nothing for 3 weeks...

Today- starting 'insanity'- maybe MR T will be a bit less boring than tony... set to finish april 23rd.

.........Fast forward to two weeks until my try-athalon and I feel pretty good- I have done some decent bricks lately- bike/runs: 45/15 75/5 40/13 swim /run 1500m/10km 1000m/9km

I did a lake swim the other week- 14 degrees!!-- once i defrosted, I learned a lot about sighting-I pull to the left! I need my alignment checked soon

I haven't seen Tony Horton for some time but i do think about racing him on my bike or down a trail - I tell my students "do your best and forget the rest!"
ya gotta admit he keeps it real

Well, tapering is cadence runs, high rpm rides of 60-90 and technique swims of 800-1500 m
I just tuned up my bike- no problems or flats for 900km!!

I'll blog after the tri- wish me luck!-Derek