Monday, August 9, 2010

Loving the build up...

Now that Silverman training is heating up, I am enjoying myself. I am faster, smarter, and more experienced than I was a year ago and I am enjoying that as well. My nutrition has been good and I have been recovering a lot better with more sleep. It is amazing what happens when the "other" stuff is on how good it makes training. I think I went sleep deprived (although self inflicted) for too long. I have been in constant control over my blood sugar and eating timing has been spot on and that is the key to continue my weight loss. Another 9 pounds in the last month and under 20% (18.7%) body fat since 1995 in college. Which brings the total now to 70. I am hoping to run Surf City at or around 215 or less. That would be another 10-15 pounds off. Here is how my week went last week and I am finished with my second training block. This one I grade a B. I had some quality work but I scratched a brick with a long run.

Monday-Swam 1150 intervals. 5 laps warm-up in 6:33, 3 laps "hard" 3:31, 2 laps recovery 2:59, 3 laps "hard" 3:30, recover 2 laps 3:06, 3 Laps hard3:27, 5 laps cool down 6:09, with a total of 29:19. I felt strong. Pretty even too.
Tuesday-Softball and abs/core.
Wednesday-Late with patients and I forgot my light for the bike so I went about 10 miles in 45 min or so. Made it a hard effort on some hills around the clinic that are the same hills I run for silverman.
Thursday-Plyometrics and accessory muscle strength. A moderate effort workout on things I dont normally get to. Went well.
Friday-Rest
Saturday-Softball tournament. Played 4 games and hit the ball very well. I kinda tweaked my knee in the outfield though. Nothing too bad
Sunday-Pushed the brick I had planned when I woke up with knee pain. It was gone by noon and gone this on monday am.
Tonight-Long swim of 1750 m. I would like to Ave 6:30. Lets see.

This next block will be more miles than the one before. In order to space out the recovery blocks to peak at Silverman I will have a recovery block shortly after this one. I have been looking at my running plan within this plan to see if there is potential for more as Karl has suggested we will see how I feel. P.S. Thanks Karl for the shout out on the Marathon Bars. I am glad you enjoyed them. Quote:

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”
Ralph Ransom quotes

4 comments:

Jon Gilchrist said...

very solid looking week Ron...and I absolutely LOVE the quote. How's that knee today?

Karl Stutelberg said...

Careful on the softball field man. Don't want to miss too many bricks and long runs/bikes.

Big Daddy Diesel said...

Its good to hear someone still has energy, nice work

Chuck said...

Great job on the weight loss! I second Karl's comment. I played a lot of fast pitch and slow pitch softball until my mid to late 30's. After a couple of serious twists and strains I decided to give it up. The first couple of years I really missed it, but after focusing all of my attention on my running and seeing my race times improve I got over it. It is difficult to play hard and be careful at the same time.