Santa Cruz Tri Geek

First Week Back

Week 1 of my post-honeymoon return to training and path to next season.

• Monday:  Jet lagged
• Tuesday:  Rehab walk, 50:00m, 2.66m, no run intervals, posture only
• Wednesday:  Rehab run, 38:34, 2.62m, including 2 run intervals
• Thursday:  30 minute trainer ride during Sharks game (7-2 baby!), including 2 power plays and 1 penalty kill out of the saddle.
• Friday:  Rehab run, 40:49, 2.64m, including 2 run intervals
• Saturday:  Weight training, adaptation phase, 60m, plus 20m of eliptical warm-up, stretching and core work.
• Sunday:  Rehab run, 38:41, 2.66m, including 3 run intervals

As you can see, no swimming and no real riding to speak of.  The focus for now is on rebuilding my run ability through rehab and rebuilding base muscle strength through weight training.  Swimming and cycling will be added in, along with yoga and other fun stuff, as time allows.  For now, its three runs a week, minimum.

The body is feeling good. My shins are a bit sore from the rehab; they are the weak link in my effort to gain a proper heal strike in my running form.

Thanks for checking in.  See you later this week.

Week 1 of my post-honeymoon return to training and path to next season.

• Monday:  Jet lagged
• Tuesday:  Rehab walk, 50:00m, 2.66m, no run intervals, posture only
• Wednesday:  Rehab run, 38:34, 2.62m, including 2 run intervals
• Thursday:  30 minute trainer ride during Sharks game (7-2 baby!), including 2 power plays and 1 penalty kill out of the saddle.
• Friday:  Rehab run, 40:49, 2.64m, including 2 run intervals
• Saturday:  Weight training, adaptation phase, 60m, plus 20m of eliptical warm-up, stretching and core work.
• Sunday:  Rehab run, 38:41, 2.66m, including 3 run intervals

As you can see, no swimming and no real riding to speak of.  The focus for now is on rebuilding my run ability through rehab and rebuilding base muscle strength through weight training.  Swimming and cycling will be added in, along with yoga and other fun stuff, as time allows.  For now, its three runs a week, minimum.

The body is feeling good. My shins are a bit sore from the rehab; they are the weak link in my effort to gain a proper heal strike in my running form.

Thanks for checking in.  See you later this week.

Going Back To Work

Ok, enough down time, enough honeymoon, enough not working...the geek is back on track and looking forward at the long and wonderful road that this next season presents.

I'll post in more detail in the next week or so as things solidify, but for now, here's how it looks.  After a very fruitful chat this morning with Mrs. Geek, the plan is to spend from now until New Year focussed on run rehab, strength training and flexibility.  I've been cleared to run again, so the slow task of rebuilding that fitness can get started again.  Target is to be able to run three miles, without stopping, at a decent 10 min/mile pace, by New Year's Eve. 

Next up is the Santa Cruz Half Marathon, in April 2006; whether I'll be ready or not is anyone's guess, but its the goal.  Training from January through April will still include strength, flexibility and running, but will also add in some base building for the bike and swim, along with possible participation in the SCTA's Nu2Tri program.  I'll target a few sprint tri's during mid year.

Finally, the big fun will come from April to September, as I once again and for the third time, take a run and the Santa Cruz Sentinel Olympic distance triathlon.  Thwarted the past two years in a row by my hip injury, this is the year it gets done.

This is the season plan as it stands now.  As I refine it, I'll be back with updates.  Till then, enjoy the fall!  Oh yeah, and go Sharks!

Baby Steps

There's being back and then there's being back in the grove.  I'm back, but not yet grooving.  This morning's short neighborhood loop told me exactly how far away that grove was...not to worry though, I'm pumped for a few off-season months of rehab and regrowth.  This season is going to rock.

The Honeymoon Is Over

Talk about culture shock and jet lag.  I'm back from an amazing honeymoon and itching to get back into the training groove.  I'll be figuring out the year's racing and training goals over the next few weeks and get them posted, along with the details on the various tools and techniques I'll be turning to this year.  For now though, its time to ditch the honeymoon diet, you know, room service at least 3 times a day, and get back to sound eating habits, as well as some consistent base, strength and flexibility work.

Congrats to all those who rocked IMFL this weekend.  Over 45 hours in airports and planes over the last 5 days has left me jet lagged and tired, so I'm off to shake the lag with my own triathlon of hot showers, football (Colts v. Pats, woot) and my own bed (which my wife and I haven't slept in for a long, long time).