I haven’t hit the pavement since Saturday’s race. I woke up Sunday morning feeling pretty good, but knew it was going to be a pretty busy day so I jumped on the treadmill before mass for an hour to ensure I got in a little bit of work. The legs felt ok, but I didn’t think an hour on the roads would feel so good on Monday and beyond. Sunday afternoon I had the opportunity to take my dad up to the pool for the first time to get in some rehab on his newly replaced knee. I am hoping that this will become a fairly regular thing for him – if the HydroWorx pool is great for aqua-training, it is even better for aqua-therapy. It has been 6-weeks since his surgery, and I think the session went well – 20 minutes, spent mostly getting used to the treadmill and jets. He definitely could feel the difference between his mandated walking on land and the work done in the pool, especially his ability to get more knee lift and extension due to the water’s buoyant properties. I’m looking forward to having a new training partner up there…
After he got done I got in a quick 20 minute Tabata session – wasn’t planning on running, but once I got wet showing him the ropes I figured I could sneak in a little extra workout. Wham bam, better than nothing.
I went long in the pool on Monday, 60 minutes at a decent pace. Had hoped to get to the track on Tuesday, but a dose of miserable weather thwarted my plan. Got back in the pool for the three-peat and got in a bunch of interval work. With no time constraints for once I was able to get in 80 minutes total. 20 min warmup, 3 sets of Tabata bounding, then 10×1:00, 3×3:00. Pretty much kept the pool on max-blast and did every workout I could think of until I couldn’t keep up anymore. 45 mins of intervals, then 15 minute cool down. Crawled to the truck without much guilt about missing the land intervals.
Back to Memphis Wednesday night for a semi-annual simulator session, the aviation equivalent of getting teeth pulled. As I write this I have finally finished, and am already dreading that I only have 179 days until I have to do it again. Didn’t get to work out today, but managed another hour on the elliptical last night in the hotel.
Tomorrow kicks off our week at the Outer Banks, and the plan is miles, miles, and more miles. Friday-Friday leaves 6 quality days down there, plan is to get 50 miles. My legs should be fresh from the time spent on the machine and in the pool, so hopefully I can have a productive week in between the waves and the happy hours. We are sharing a big beach house with our “Track Friends”, so I am counting on some of the old high school gang (now collegiate runners and beyond) to partner up with this old man out on the roads of the OBX. I’m looking forward to the down time, know the kids are anxious to cut loose. The goal is to be ready to roll when I get back, and I don’t mean from the overweight standpoint (which is not beyond the realm of possibility – beach treats are verrrry tempting) – the beach isn’t exactly the place to try to develop discipline, but hopefully I can at least hang in there and return in better shape than when I left….