Week of 9th to the 15th of July
My good friend and work colleague Tony has taken an interest in my swimming, and good for me that he has. From my earlier posts you may recall that it was Tony who directed me to getting coaching for my swimming to improve my technique. About 6 to 8 weeks ago he gave me some tips to improve my technique by watching me for a few laps at a pool near work. On Friday he asked how I was going. In particular, he wants he reemphasised my need to concentrate on extending my arm forward in the water following the recovery phase as if I was reaching for the end of the pool with every stroke. "You should feel like you are trying to dislocate your shoulder you are stretching so far forward".
So this morning I went down to the pool in our condominium to work on my stroke. I did about 1 km of swimming technique. During the day I could certainly feel that I'd worked my shoulders, my right shoulder in particular, in a way they were not used to. I will continue with this drilling until I seem to have equal strength on both sides of my body.
After a rest during which I had a lunch of smoked salmon on avocado and bread, I went for a Long Slow Distance (LSD) run of around 12 km that took me out Holland Road to Holland Village and Back via Commonwealth Avenue to River Road and Back up Zion Road to home. I finished this in 1 hour and 2 minutes.
Estimated calories burned during this run was 910 Cal.
Finished off the day with a beautiful dinner of Pork medallions accompanied with apple and mushroom jus.
Totals for the week 9th to the 15th of July
Swim: 8 km
Bike: 102 km
Run: 23 km
So at the end of the first full week of preparation I am feeling pretty good. I have recovered from the worst of the jet lag following my holiday in Europe and my sleep patterns have normalised. I am happy with my fitness in general. The 60 km bike ride on Saturday was, if anything a little short as I felt very comfortable at the end of the ride. I will need to increase this distance next week. I have a slight strain on my left Achilles tendon that flared up during the soccer game on Tuesday night, probably because I was so tight in the legs from the travel. I need to continue to massage and stretch my lower legs, but all in all I feel in good shape going into week 2.
My good friend and work colleague Tony has taken an interest in my swimming, and good for me that he has. From my earlier posts you may recall that it was Tony who directed me to getting coaching for my swimming to improve my technique. About 6 to 8 weeks ago he gave me some tips to improve my technique by watching me for a few laps at a pool near work. On Friday he asked how I was going. In particular, he wants he reemphasised my need to concentrate on extending my arm forward in the water following the recovery phase as if I was reaching for the end of the pool with every stroke. "You should feel like you are trying to dislocate your shoulder you are stretching so far forward".
So this morning I went down to the pool in our condominium to work on my stroke. I did about 1 km of swimming technique. During the day I could certainly feel that I'd worked my shoulders, my right shoulder in particular, in a way they were not used to. I will continue with this drilling until I seem to have equal strength on both sides of my body.
After a rest during which I had a lunch of smoked salmon on avocado and bread, I went for a Long Slow Distance (LSD) run of around 12 km that took me out Holland Road to Holland Village and Back via Commonwealth Avenue to River Road and Back up Zion Road to home. I finished this in 1 hour and 2 minutes.
Estimated calories burned during this run was 910 Cal.
Finished off the day with a beautiful dinner of Pork medallions accompanied with apple and mushroom jus.
Totals for the week 9th to the 15th of July
Swim: 8 km
Bike: 102 km
Run: 23 km
So at the end of the first full week of preparation I am feeling pretty good. I have recovered from the worst of the jet lag following my holiday in Europe and my sleep patterns have normalised. I am happy with my fitness in general. The 60 km bike ride on Saturday was, if anything a little short as I felt very comfortable at the end of the ride. I will need to increase this distance next week. I have a slight strain on my left Achilles tendon that flared up during the soccer game on Tuesday night, probably because I was so tight in the legs from the travel. I need to continue to massage and stretch my lower legs, but all in all I feel in good shape going into week 2.
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