Sports Nutrition Etc. Nutritionexpert

As I taper down for my race on Saturday, I didn’t push this workout very hard, even though my coach was trying to get me to work really hard (he is a swimmer and not a runner and doesn’t get it??).
Warm up:
200 free
200 pull
200 kick
100 drill
Main Set:
8×50 free descending w/ 10 sec rest
6×100 free (50 slow 50 fast) 15 sec rest
6×75 kick fast
Cool down:
100 drill
100 free

Workout:

• Type: Swim
• Date: 10/29/2008
• Time: 08:49:39
• Total Time: 00:58:00.00
• Distance: 1,900 yd
• Average Pace: 3:02.63/100yd

This was a fun run. I tried to make every mile faster than the last.

Workout:

• Type: Run
• Date: 10/28/2008
• Time: 10:33:38
• Total Time: 00:26:10.00
• Distance: 2.9 miles
• Average Pace: 9:01.35/mile

As I taper down for my race on Saturday, I tried to run at a faster pace since I knew I would be doing less than 6 miles. I have come a long way since August where after every hill, I would have to walk for a while; now I can just keep going even after a fairly steep climb. I’m looking forward to Saturday!

Workout:

• Type: Run
• Date: 10/27/2008
• Time: 12:00:00
• Total Time: 00:49:00.00
• Distance: 5.25 miles
• Average Pace: 9:19.88/mile

Went running this AM with a friend who is doing the same half marathon as me. We decided to run part of the race course, but got a little lost and had to cut our run to 7 miles. My knee is feeling good, just hope it feels that way for the longer distances!

Workout:

• Type: Run
• Date: 10/24/2008
• Time: 13:37:48
• Total Time: 1:10:00.00
• Distance: 6.97 miles
• Average Pace: 10:03.02/mile

Workout:

• Type: Strength Training
• Date: 10/22/2008
• Time: 15:45:15
• Total Time: 00:45:00.00

Couldn’t get my butt out of bed to get to Master’s at 5am this morning, so went swimming on my own later in the morning and used a workout from my Swimmer’s Magazine.
Warm up:
200 Free
200 Pull
200 Kick
Ladder: (you can mix up stroke, kick or pull any of these)
1×25 @ :30
1×50 @1:00
1×75 @1:30
1×100 @ 2:00
1×125 @ 2:30
1X150 @ 3:00
1X175 @ 3:30
1X200 @ 4:00
Then repeat in reverse
4×50 (sprint 25, focus on smooth stroke for next 25)
Cool Down:
200 swim
100 kick

Workout:

• Type: Swim
• Date: 10/22/2008
• Time: 15:44:45
• Total Time: 00:57:00.00
• Distance: 2,500 yd
• Average Pace: 2:16.36/100yd

After last Friday’s grueling run and knee pain, I didn’t expect much today. But, it was a great run! Started out running against 15 mph winds in 41 degrees, but warmed up after a few hills. I bought another pair of running shoes (I’ve tried 3 so far and returned all of them!) and they were great, no knee pain whatsoever!! Decided not to go and lift because I want to rest my knee a bit and will swim in the early AM.

Workout:

• Type: Run
• Date: 10/20/2008
• Time: 12:00:00
• Total Time: 1:02:00.00
• Distance: 6.3 miles
• Average Pace: 9:50.16/mile

Went for a bike ride today w/hubby and was gone from 2pm-6pm, Yup-4 hours!! Rode for only about 20 minutes and had a tire blow-out. Found a rip in the tube right on the seam, patched it up, put it back on and it deflated immediately. Patched it again, remounted the tire and same thing!! We patched the dumb thing 4 more times with the same results and tried different patches, but nothing worked. My persistent husband couldn’t believe that the patch wouldn’t take, and kept trying different things to no avail. He then rode over to the nearest sporting goods store and they of course, were out of my size tube, so he bought another patch kit!!! Tried it, didn’t work. I told him to ride home and leave me there and then come back and pick me up. He got about a mile and then remembered that he had an extra tube for his tire and wanted to try it (his bike takes 26″ fat mtn tubes and mine is a skinny 28″), but we said “what the hell” and tried to stuff that fat tube in with much difficulty, pumped it up and…..it held. I noticed that in places the tire was hard as a rock and in others it was flat, so I tried riding a short distance and it was so bumpy that it was difficult to ride. I told my dear husband that I appreciated his efforts, but he still needed to ride back home and then come and pick me up. Thus the tale of my long, yet short ride! Lesson learned: always carry a spare innertube!!!!

Workout:

• Type: Cycle
• Date: 10/19/2008
• Time: 21:19:06
• Total Time: 00:20:00.00
• Distance: 5 miles
• Average Speed: 15 mph

I never thought I’d be running 12 miles, but I did! Ate my Shot Bloks after 60 mins and took a water break and felt pretty good until mile 7 when the knee pain starting kicking in. I managed to run most of the way back and just walked whenever the sharp shooting pains started. Only had time to ice my knee for about 10 minutes afterwards and will take some Ibuprofen to prevent swelling. i bought some new shoes, but they don’t seem to make any difference. I have confidence now that I can run my half marathon in 2 weeks.

Workout:

• Type: Run
• Date: 10/17/2008
• Time: 12:00:00
• Total Time: 2:02:00.00
• Distance: 12.1 miles
• Average Pace: 10:05.04/mile

Went and lifted a few hours after swimming early this morning and was lacking energy, not to mention I added more weight to almost every thing I did. I haven’t swam in 2 weeks and my long run yesterday are taking a toll on this ol’ body! My knee is swelling and feels like it’s really tight, not sure what is going on there. Hope the knee will be ready for my longest run yet on Friday (12 miles).
3×10 bench 70#
3×12 shoulder lift 12#
3×12 curls 12#
3×12 tri pushdowns 50#
3×15 lunges 30#
3×12 quad lifts 75#
3×12 ham lifts 70#
3×12 upright rows 25#
3×12 sitting rows 60#
3×15 roman chair

Workout:

• Type: Strength Training
• Date: 10/15/2008
• Time: 10:30:00
• Total Time: 00:45:00.00