Sunday - Tuesday

Sunday - had basketbally from 7 pm to 9 pm.  I'm still breaking in new shoes and for the first half hour I felt particulary uncomfortable. Not just the shoes. My knee hurt, sore whenever I tried to pivot or cut. Even when I was in super slo-mo.  Gradually the pain went away and I played poorly, but wasn't because of any specific pain. Haven't got in a groove yet. Shot poorly, too.  We lost both games.

Monday - light spin class with Heather.  Sort of like a day off. 

Tuesday - Masters class today. 

Warmup:  200 yards;

First set:  4 x 50  twice;  fast, medium, easy, fast;  (I skipped #4) did them on 1:00 interval; 

Second set:  8 x 150  = 1200 yards; 

3rd set:  200 pull;  bilateal breathing

total yards:  2,000 yards; 

I felt sluggish today.  Craig said that I'm bunched up.  Said I was trying to go faster by speeding up my arm rotation, but that I need to have my body rotation drive the increase in turnover.  I think he means that the hip rotation should push the arm rotation, instead of the arm rotation pulling the hip rotation. 

Neck is sore;  back is stiff; groin/hernia issue not worse, not better. I will continue to watch it.

There was a good crowd for Masters. Lots of fast swimmers, which makes it more difficult for me as the "slow" lane where I swim has to be shared by fast swimmers. Erica and I are the only legit slow swimmners; today we shared with dave and Katie - but they did longer distances and still finished the big set ahead of me.  Not discouraged, but not encouraged either.  Trying not to make age an excuse.

Wednesday - Saturday

Wednesday:  tempo run in the afternoon;  slow tempo I guess. 4.3 miles in 43 minutes;

Thursday:  Super spin class with Arawa - Thanksgiving special.  90 minutes;

Friday:  spin class with Heather.  50 minutes;

Saturday:  long run:  7 miles in 64 minutes;  9:16 pace overall; about 9 minute pace for last 3 miles; 
                 joined the end of spin class:  35 minutes;

I have a dull ache on the right side of my groin.  Based on my web md research, I'm afraid it might be a sports hernia.  No bulge - just the dull pain that persists;  it doesn't really bother me, but it sounds like it might get worse. 

Probaby need to have Dr. Ali check it out. 

Masters Swim

Monday - easy spin with Heather; a little sore after basketball.

Tuesday - Masters Swim:

Warmup:  200 yards

Prelim set:  4 25s ascending; 1 50 stretching out - 3 times  =  450 yards   all with paddles;  450

Main set  (all with pull buoy)  300;  2 x 150;  3 x 100; 4 x 75;  6 x50; 10 x25  =  1750

Total yards:  2400 yards

Brick Saturday

Drove to the Y and was out on the course by 7:30 am.  It's been super cold here for November, but today it was in the mid 40s.  I didn't need my gloves. I felt pretty good after two days off, no lingering effect from the anesthetic. 

I decided to do a slightly longer run and so I ran all the way south along the Lake to Calvary Cemetery which is on the Chicago - Evanston border.  Went north to Northwestern and then swung back along Chicago Avenue to the Y.  It was about 7 miles and I ran it in 1 hour 4 minutes, which is slightly over a 9 minute pace.

After run, I join super spin in progess and did a light spin workout for 40 minutes. 

Friday: Colonoscopy!

I had my fifty year old colonoscopy in March 2005 when I was 54.  Had the five year follow up exam on Friday.  It was an easy procedure the first time and it's even easier now as they put me to sleep and when I woke up 30 minutes later it was all over. The tough part is the 24 hour fast and all the sodium phosphate that you have to drink to prepare for the exam.  Glad it is over. No problems and won't have to do it again until I'm 70.  Probably won't be racing then. 

Didn't workout Thursday or Friday.

Wednesday: Strength Workout

Spin class with Heather for 50 minutes before workout;

Nibra workout: 

1.  Straight leg lifts;
2. Pushup position with feet on disks in small gym;  bring knees to chest 15x;  push backwards the width of the small bb court; lunge back;  repeat three times;  -

3. shoulder press; high step up (almost waist level) 8 times each leg;  leg curls;  repeat three times;

4. lat pull down; leg curls;

Master Swim Class

Tuesday Masters Swim Class: 

Warmup:  200 yards
Main Set:

                5 x 50  -   hard, medium, easy, medium, hard  - I did my first "hard" in 37 seconds which is about five seconds faster than my previous best;  took a lot out of me and the other Hard I did in 48 seconds.   250

                200 easy

                400, 300, 200, 100

                200 easy

                 300 200 100

total yards:  2400

Tough workout;