Sunday
3-mile bike commute
Afternoon
Mid-body strength training -- good pump, then 1-mile recovery stroll with my son to get some dinner supplies at the local mom-n-pop store.
Monday
3-mile bike commute
Afternoon
Upper-body strength training -- started slow on the presses, was a bit sore from previous day's workout, but ended strong, even did some pyramiding on the biceps curls. Was planning on doing a brief Hill Repeats & Sprints workout afterwards, but ran out of time. Just as well; I had a little TOFP in my left foot left over from Saturday's run, but I managed to stretch and massage it out in the evening using furniture glides and my 'stick'. My kids got a kick out of the glides. Funny how tight hamstrings can contribute to pain in one's foot.
Tuesday morning
Nearly six miles / 10K, somewhere between an aerobic and tempo pace during the middle four miles. Woke up past 3 am. after a dream about ultramarathons. 4am start, dark and peaceful, not even birdsong. Once again, I forewent the headlamp and embraced the stones and tree-debris. I'm getting to enjoy the post-run sensation of light bruising from sharp rocks almost as much as the mild abrading from the nearby sandy gravel jhs track. Perfect temps at 63F/17 C.
I felt like running more, but I'm trying not to let the mini triumph of last Saturday's long run make me over-confident. Gotta stick to the plan and build up my overall weekly mileage slowly. 30 mpw will happen soon enough.
Will get in about 10 miles of bike commuting today as well.
I have good intentions about starting my super early morning runs, tomorrow, maybe even.........................maybe......................
C'mon girl, you're the one who got me thinking about early morning running in the first place! Oh fallen idol.
6.2km this morning, mostly concrete pavement around the streets. I felt awfully flat due to only getting three hours sleep after staying up way too late watching the cricket. My mystery knee niggle (is that a kniggle?) seems to have switched knees, which I'm taking as a good thing - it can't be an injury if it swaps around, right? I checked my new trigger point book and found a new place to attack with the rolling pin, so I'll see how that goes.
"Kniggle" I likes it! If it's on the outside of your knee, it might be mild ITBS, which could quickly become major. And the fact that it commutes between your legs suggests to me that it's not an acute injury, like you say, but you may nonetheless have something cumulative going on. In addition to massaging, try a ITB stretch and a hammie stretch to see if that helps.
I hear ya on the rotation.
ETA:
oh, just looked at mr. lochte doing backstroke. yeah, not consistent on that level of rotation at all unless i'm slow. he looks like such a fish, doesn't he?
As you swimmers may recall, I had / have a nagging shoulder issue. I found doing shoulder raises, front and side, and swings, shrugs, and a few other things really helps strengthen the joint and increase its mobility/flexibility. Yesterday I was able to really push the upright rows, the exercise I hurt the shoulder on in the first place, for the first time in a long time. So I think it might be worth trying, even though swimming is of course a completely different kettle of fish.
Hey, speaking of fish, the other day I was putting together some cheap Menards bookshelves for my wife and turned on the TV. They were showing the world swimming championship or something. Man, you're right, those folks glide smooth as fish. Amazing what humans can do.