Saturday, July 12, 2008
Week of 7/14/08 ( Bastille Day)..Workouts, races. HIP surgery update... Note that I will be out for a while starting on Monday, but I can post workouts for the Hill Repeats, Track and Tempo.
> for that Vacation Training schedule I posted with its various workouts. They are not meant to be done in a row, but you may include two samples per week..
> Update on Hip job- Here are the cliff notes:
Went in on Monday at 6am, took the new array of pills before surgery (apparently there has been a tremendous improvement in recovery with surgery with the meds they've developed during the last 3 years); by 7:30am surgery started, good thing I could not hear the "carpentry job" this procedure entails!. Took two hours...When I came to before noon in my room I felt okay, but was sickish from the anasthesia until 5pm on Monday. Then it was so much better!
I had to sit up about 1pm; did standing about 3pm (got a little sick, but Sandy was there with the bucket!); did a walk a bit later...Enough for that day.
Meantime, I learned that nurse Margaret, who was on one of the shifts, is running SF Half. We helped map out her last two weeks and she is joining in on the 9am TH group where she will learn her track program and meet a group of new training partners! The more the merrier, I say - and everyone benefits.
Tuesday was more getting up three times during the day and practicing with walker, then crutches; how to get up and down out of sitting position (I can't flex forward, or cross my legs or else the hip pops out)...Thank you to all who were able to stop by and visit!
Came home Wed morning and was able to slide on our newly elevated couch. Nurse Sandy is doing an adequate job of attending to my needs so recovery should progress rapidly...
> Tour de France: Well, my observation on RICO RICCARDO'S peformance is that EPO - Works! You saw his performance in the mountains: that extra edge was significant.
12/14/08. Tuesday. 6:30am. TEMPO. From YMCA site.
12/14/08. Tuesday. 9am gp HILL REPEATS. Church parking lot, Tenn Valley. Do warmup run; come back to our usual short hill and do 6 X 30" repeats; followed by jog to cemetery;
do 4 X cemetery hill clockwise and counterclockwise.
Kathleen, Michelle and others doing SF half or an upcoming marathon do an extra mile or so to build for the long distance races: get those extra easy to steady miles in.
12/16/08. Thursday. 7am & 9am. TRACK at COM.
4 x 100(100)
2 x 150 (50)
2 x 200(200)
Now for A & B groups:
1 x 1200 (400)
1 x 1000 (200)
1 x 800 (200)
1 x 600 (200)
C Group: do this descending ladder twice:
800 (200)
600 (200)
400 (200)
200 (200)
7/19/08. SATURDAY. 6:30am warmup from parking lot; meet at meet at base of hill 7am at backside:
2 sets of:
1 x LHill, moderate pace to top about 1:30
2 x half hill (to just around corner) about 1'
3 x Med hill (35"...to white painted "12" on rights
4 X SHill (15") short hill to where pavement changes at blue sign)
that it's for now: just the key workouts. ¶ 9:28 PM
> for that Vacation Training schedule I posted with its various workouts. They are not meant to be done in a row, but you may include two samples per week..
> Update on Hip job- Here are the cliff notes:
Went in on Monday at 6am, took the new array of pills before surgery (apparently there has been a tremendous improvement in recovery with surgery with the meds they've developed during the last 3 years); by 7:30am surgery started, good thing I could not hear the "carpentry job" this procedure entails!. Took two hours...When I came to before noon in my room I felt okay, but was sickish from the anasthesia until 5pm on Monday. Then it was so much better!
I had to sit up about 1pm; did standing about 3pm (got a little sick, but Sandy was there with the bucket!); did a walk a bit later...Enough for that day.
Meantime, I learned that nurse Margaret, who was on one of the shifts, is running SF Half. We helped map out her last two weeks and she is joining in on the 9am TH group where she will learn her track program and meet a group of new training partners! The more the merrier, I say - and everyone benefits.
Tuesday was more getting up three times during the day and practicing with walker, then crutches; how to get up and down out of sitting position (I can't flex forward, or cross my legs or else the hip pops out)...Thank you to all who were able to stop by and visit!
Came home Wed morning and was able to slide on our newly elevated couch. Nurse Sandy is doing an adequate job of attending to my needs so recovery should progress rapidly...
> Tour de France: Well, my observation on RICO RICCARDO'S peformance is that EPO - Works! You saw his performance in the mountains: that extra edge was significant.
12/14/08. Tuesday. 6:30am. TEMPO. From YMCA site.
12/14/08. Tuesday. 9am gp HILL REPEATS. Church parking lot, Tenn Valley. Do warmup run; come back to our usual short hill and do 6 X 30" repeats; followed by jog to cemetery;
do 4 X cemetery hill clockwise and counterclockwise.
Kathleen, Michelle and others doing SF half or an upcoming marathon do an extra mile or so to build for the long distance races: get those extra easy to steady miles in.
12/16/08. Thursday. 7am & 9am. TRACK at COM.
4 x 100(100)
2 x 150 (50)
2 x 200(200)
Now for A & B groups:
1 x 1200 (400)
1 x 1000 (200)
1 x 800 (200)
1 x 600 (200)
C Group: do this descending ladder twice:
800 (200)
600 (200)
400 (200)
200 (200)
7/19/08. SATURDAY. 6:30am warmup from parking lot; meet at meet at base of hill 7am at backside:
2 sets of:
1 x LHill, moderate pace to top about 1:30
2 x half hill (to just around corner) about 1'
3 x Med hill (35"...to white painted "12" on rights
4 X SHill (15") short hill to where pavement changes at blue sign)
that it's for now: just the key workouts. ¶ 9:28 PM
