6-7-13

5-7-13

So... After dealing with my left shoulder - more specifically my left rhomboid - since last Wednesday night, my coach Max has decided that taking a de-load week to help ensure proper recovery would be best.  WIth my personality it is hard to just sit around and rest, I typically feel that I need to be moving.  I have had to constantly remind myself that longevity in health and fitness is my main goal and taking the proper time to heal is what is needed to pursue this goal.  I'm lucky to have the support system around me to help hold me to this.

Having longevity as my main long term goal isn't a copout to to say that I don't want to continually push myself to find my limits and then overcome them.  I will always strive to improve myself a human being, coach, and athlete.  I will strive to always 'go there' to embrace the uncomfortable and used these  experiences as stepping stones to realize my potential.  Continual growth and longevity just means that I shouldn't be a dumb ass in my training.    

So here it is the start of my de-load week...

10 Rounds for Time
20 Walking Lunge
10 Double Unders
6:50  - I didn't really push this 100% I wasn't sure how this would affect my shoulder.  I tend to tense up my upper back while doing DUs, that coupled with bounding I thought might annoy my rhomboid.  However it did not - I felt good to get my heart rate up for a bit.

6-8-13

90min Unweighted Hike
This was nice. Just to get out of the gym and enjoy the day and nature.  I hiked with Gabrielle and we had great conversation we walked the 5.5 mile loop.

5-10-13

10 min Airdyne @ Z1
154 cal
+
Airdyne 90sec @ 85%
Airdyne 30sec easy
292 avg watt
410 cal
+
10 min Airdyne @ Z1
114 cal
This was tougher than I was expecting.  My quads tightened up on the warm up.  By the end I felt like I was doing the FY.  I was trying to keep the 90 sec above 300 watt at least.  I know that I could do better next time. 

6-12-13

Run 200m @ 90%
Rest 90 sec.
x 4
Rest 2 min
x 4
(16 total 200's)
0:35, 0:36, 0:35, 0:35  - rest 2 min
0:36, 0:36, 0:37, 0:38  - rest 2 min
0:37, 0:39, 0:39, 0:40  - rest 2 min
0:39, 0:39, 0:39, 0:40  - rest 2 min
Geeze I totally underestimated this workout.  It kicked my ass.  I had 100m roughly measured off I'm not sure that it was exact, so I ran down and back.  The turnaround was killer.  The first 8 felt pretty good but from 10 on I felt like shit.  It was getting hard to stride out like I wanted - my hamstrings and groin were tightening up.  And my calves were wrecked when I was done.  Not to mention it was in the upper 90s with high humidity.  I know that I need to get better here, I can see the benefits of this. 

On a different note  - my shoulder/upper back is feeling alot better.  It's still a bit tight in the morning but stretching and trigger point along with a week of rest has helped out alot.  I'm ready to get back to training on Friday.