Sunday, January 30, 2011

Training Log Jan 23-29

Sunday: No workout- resting to make sure running didn't bother my knee
Monday: Swim 1700yds (500 warmup incl. balance drills, 500 on strong side, 10x 50 on weak side, 100 cooldown)
Tuesday: Run 1.5 mi, 14:30; Bike 30 minutes, 9.66 mi
Wednesday: Run 1 mi, 8:49 (0.25mi warmup, 0.5mi=3:59, 0.25mi cooldown); Bike 6 mi, 17:38
Thursday: Rest day
Friday: Swim 1400yds (200 warmup, 500 balance drills, 500 free, 200 cooldown)
Saturday: Bike 75 minutes, 23.83 mi

Totals for the week:
Swim: 3100yds
Bike: 39.49mi
Run: 2.5 mi (This looks so sad!)

On the docket for this next week is bumping up my running mileage just a little as I ease my knee back into it.  I did get new shoes so hopefully that will help also.  (Same model, just a new pair.)  I plan to keep working on the Total Immersion balance drills and hopefully progress to the next section in that program.  I definitely see it paying off in the form of swimming efficiency.  When I swam on Friday, the guy next to me was going the same speed but taking twice as many strokes.
It's hard to believe January is almost over.  Only a couple more months slogging on the treadmill and the trainer before I can finally get outside!

Thursday, January 27, 2011

Curried Split Pea Soup

My first attempt at a food post.  I figure at least this way I can't lose the recipe!

I've been craving this soup since the first time I made it a few weeks ago.  I had never had split peas before and wasn't sure I would like them so I stuck to the recipe the first time.  I hate fresh peas, so dried split peas was a leap of faith for me.  This soup is delicious and filling. Best of all, Liam loves it!

Curried Split Pea Soup (Adapted from Alton Brown's recipe as published on

2 TBSP unsalted butter
Salt & pepper
1/2 large white onion, chopped
4 cloves garlic, minced
1-1/2 TBSP curry powder
Cayenne pepper, to taste (I used 4 shakes of the jar, maybe 1/8 to 1/4 teaspoon?)
6 cups chicken broth or stock
12 oz. dried green split peas, picked over and rinsed
1/2 pound carrots, peeled and sliced
2 medium potatoes, (approx 14 oz), washed and cubed
Plain yogurt
Crushed red pepper for sprinkling

Melt the butter in a large stockpot over medium heat.  Add onion and salt and pepper, cook for 2-3 minutes.  Add garlic, cook for an additional 30 seconds.  Add curry powder and cayenne, cook for another 30 seconds.  Make sure you do not allow the onion and garlic to brown.  Add broth and peas, bring to a boil over medium-high heat.  Reduce heat and simmer for one hour.  Add carrots and potatoes, continue simmering until vegetables reach the desired tenderness, about 20 minutes.  (This will vary depending on how thick your vegetables are.)  Using a  stick blender, puree soup until it reaches desired consistency.  I like mine nice and thick but not too pureed that it's like baby food.  You may need to add water if you like a little thinner soup.  Serve with a dollop of plain yogurt and a sprinkling of crushed red pepper. 

Wednesday, January 26, 2011

A Positive Spin on Injury Recovery

I am back to running a little bit this week.  One mile at a time.  So, rather than be extremely frustrated with being able to only run a short distance, I decided to use the gradual rebuild in distance to my advantage.  I am going to attempt to make my "easy" pace faster.  I had been running 10-minute miles for my easy runs.  That's about all the faster that I could manage for a 5 to 6 mile run.  However, when my runs are only one mile, "easy pace" becomes somewhere in the 9:30-9:40 range.  I'm hoping that as I build my distance back up, I can train my body to this new pace.  I also did my regular tempo run today( 0.25mi warmup, 0.5mi tempo, 0.25 mi cooldown, I'm only supposed to run a mile, you know!) at a pace 30 seconds faster than my normal tempo pace.  I guess I'm just hoping to turn this injury into an opportunity instead of a setback.

Monday, January 24, 2011

Training Log Jan 16-22

Well this was supposed to be a rest week for my pes anserine issues.  PT said I could bike as long as it didn't bother so this week is heavy on bike workouts with a one mile run at the end of the week to test out the tendons.  Here's the week:
Sunday: No workout
Monday: Bike on trainer 30 minutes easy spin, 9.16 miles
Tuesday: Bike on trainer 60 minutes easy spin, 17.17 miles
Wednesday: Bike on trainer, 10 minute warmup, 10 minute tempo, 10 minute cooldown, 9.87 miles
Thursday: Swapped with my day off scheduled for Friday, no workout
Friday: Bike on trainer 30 minutes easy spin, 9.84 miles; Run 1 mile to test out leg, felt pretty good, waiting at least 48 hours to evaluate effects on tendons
Saturday: No workout; I fully intended to workout today but ended up with a full social calendar instead. 
Weekly Totals:
Swimming: 0
Biking: 46.04 miles
Running: 1 mile
So far the running hasn't caused further tendon pain.  I'm looking forward to a good swim on Monday and a short run Monday night to see how it goes. 

Monday, January 17, 2011

Training Log Jan 9-15

Sun-Wednesday: No workouts
Thursday: Swim 200 warmup, 30 minutes continuous (1050 yds), 200 cooldown, Total= 1450 yds
Friday: Bike 30 minutes on trainer easy spin (9 miles)
Saturday: Swim total 1000yds, mostly pulls
Weekly totals:
Swim: 2450 yds
Bike: 9 miles
Run: 0 miles

Friday, January 14, 2011

Injured already and it's only January!

I've been having some knee pain for the past week-and-a-half.  Not terrible pain, just naggy, achy, something's-not-right pain.  I had a great swim yesterday, my longest to date.  And today my knee hurt worse.  Bleh.  So I called my physical therapist (my sister), who promptly told me that my pain was most likely my pes anserine, a tendon on the inner side of my knee.  She told me to ice ( I knew that much), stretch, and not swim or run for a week.  A week!  I'm just getting going again after the holidays, this sucks!  Anyway, she said I could bike so look for my training log for the next week to be filled with trainer workouts.  The cadence sensor I ordered came in the mail today so that will hopefully add some interest to my workouts by knowing what I'm doing and being able to focus on specific feedback goals.  I am planning to go to the pool and work on my pull with the pull buoy and just not do any kicking. 
I also dropped my swim instructor.  She was telling me to do things exactly the opposite of several reputable triathlon sites and books.  I need to just concentrate on one methodology or the other and the form recommended in the books comes more naturally to me so I'm going with that for now. 
I'm hoping to have a good week on the bike and be back to multisport training soon!