Sports Nutrition Etc. Nutritionexpert

Took a short run to the gym to lift. Achilles still acting up…..after reading about how bad flip flops and heels are for your feet, it’s no wonder I have an Achilles problem- I love my high heel flip flops! I’m off to Wenatchee, WA tomorrow to visit my sister for 5 days, she tells me there is a killer trail to run on, so looking forward to trying it.

Workout:

• Type: Run
• Date: 06/25/2008
• Time: 06:30:00
• Total Time: 00:30:00.00
• Distance: 3.2 miles
• Average Pace: 9:22.5/mile

Set out to run 5 miles, but couldn’t work through the pain in my achilles! Guess if I’m going to keep running, I need to see a podiatrist. I have a super high arch and the problem runs in my family. Was a beautiful day for a walk anyway!

Workout:

• Type: Walk
• Date: 06/23/2008
• Time: 06:30:00
• Total Time: 00:45:00.00
• Distance: 3.2 miles
• Average Pace: 14:03.09/mile

Took the boat out to the lake today and since I already had my wetsuit on for skiing, decided to go for a swim. Was approx. 20 minutes into it and my Timex Ironman watch quit working! Looks like it sprung a leak somehow, so I kept going, but really don’t know how long of a swim it was. Some friends of ours who were camping nearby, caught a bunch of perch, so they were going to cook them up for dinner and make fish tacos out of them-yum! We could see that a storm was approaching, so we decided to pack up the boat while they made dinner. When we got back to eat, the winds were up to 40-45 mph, so we just decided to head home. On the way home, our boat cover got shredded by the wind, so we had to stop and move eveything out of the boat into the truck. Yikes! A new boat cover is approx. $300. Ok, I’m rambling now, must go to bed…..

Workout:

• Type: Swim
• Date: 06/21/2008
• Time: 22:27:01

This workout was great! Please note that it is in meters and not yards. 2600 yds = 2494 meters

Warm Up 200 swim,100 kick, 100 pull

6×100 meters
Odds- count strokes- each lap try to take one less
Evens- 50 breath every 5rd/ 50 breath every 7th

4×300 meters rest :30 in between
#1 easy pull
#2 moderate swim-choice
#3 fast swim-free
#4 easy pull

8×50 meters Kick w/ fins- faster pace, rest :15 in between
Odds- dolphin
Evens- flutter

100 cool down

Workout:

• Type: Swim
• Date: 06/20/2008
• Time: 06:30:00
• Total Time: 1:10:00.00
• Distance: 2,600 yd
• Average Pace: 2:41.06/100yd

Warm Up 200 swim, 100 kick, 100 pull

3×200
#1 75 kick, 75 stroke drill, 75 free swim
#2 50 kick, 50 stroke drill, 100 free swim
#3 25 kick, 25 stroke drill, 150 free swim

Main
3×150, 1×100, rest :30
2×150, 2×100, rest :30
1×150, 3×100, rest :30
150’s on the 3:00, free swim, steady pace, descend stroke count on the last 50
100’s fast paced, rest :05 in between

Kick set
2×50, 1×25
2×50, 2×25
2×50, 3×25
50’s are moderate pace, rest :10
25’s are FAST, rest :05

Cool Down 100

Workout:

• Type: Swim
• Date: 06/18/2008
• Time: 05:00:00
• Total Time: 00:55:00.00
• Distance: 2,600 yd
• Average Pace: 2:07.05/100yd

Workout:

• Type: Run
• Date: 06/17/2008
• Time: 06:30:00
• Total Time: 00:32:00.00
• Distance: 3.3 miles
• Average Pace: 9:41.58/mile

Found a beautiful hiking trail right next to lake, it must have been an old logging road. Saw a deer and a lone elk in the meadow. Found a bunch of fox holes also, but never saw the fox. It was dusk on the way back and saw a magnificent sunset behind the mountain that relected off the lake.

Workout:

• Type: Walk
• Date: 06/14/2008
• Time: 19:30:00
• Total Time: 1:30:00.00
• Distance: 3 miles
• Average Pace: 30:00/mile

Found another old logging road and hiking along the ridge above the lake. Was planning on taking a swim in the lake too, but it is literally ice water!! Saw patches of snow where I was hiking. Luckily, didn’t see any traces of bears.

Workout:

• Type: Walk
• Date: 06/13/2008
• Time: 16:30:00
• Total Time: 1:12:00.00
• Distance: 3.5 miles
• Average Pace: 20:32.88/mile

Went camping and went for a ride. Stayed mostly on the road as I have a hybrid and the tires are fairly skinny. Was having a great time until my nephew drove up on his motorcycle and told me he saw a bear on the ridge above me!!! Never did see the bear, so don’t know if he was feeding me S*@& or not!

Workout:

• Type: Cycle
• Date: 06/13/2008
• Time: 16:00:00
• Total Time: 00:50:00.00
• Distance: 3 miles
• Average Speed: 3.6 mph

Now that summer is here, the pool switches from a 25 yd pool to a 50 m from 6:30-9am. I don’t know why, but for some reason, when I swim long course it always throws me a little. I guess it’s mainly because I don’t know what time I should aim for? I know on my 100 yard I aim for 1:30, but when it switches to 100 meters, it’s different. The other thing that throws me is sharing a lane with up to 5 people. Because we are all different speeds, it changes your workout significantly!
Meter swim workout:
Warmup: 200 swim, 200 kick, 200 pull
3x 75 swim
3×75 kick
3×75 pull w/paddles
5×100 w/ 10 sec rest
200 kick
200 cooldown

Workout:

• Type: Swim
• Date: 06/11/2008
• Time: 06:30:00
• Total Time: 00:45:00.00
• Distance: 2,187.23 yd
• Average Pace: 2:03.22/100yd