I finally was able to get back into the pool this past Wednesday. So far so good. My shoulders were tired, but didn’t have any pain. I will slowly be getting back into the swimming taking extra care with my shoulders.
So this past 6 weeks I haven’t been laying low. I’ve started to make good on my promise to run a 5K with my friends. Jane has me on a running program that started at the beginning of October. Here is the program (complete these cycles 3x per week):
- Week 1 – 20 minutes of aggressive walking
- Week 2 – 4x (1 minute running and 4 minutes of walking)
- Week 3 – 4x (1.5 minutes running and 3.5 minutes of walking)
- Week 4 – 4x (2 minutes running and 3 minutes of walking)
- Week 5 – 4x (2.5 minutes running and 2.5 minutes of walking)
- Week 6 – 4x (3 minutes running and 2 minutes of walking)
- Week 7 – 4x (3.5 minutes running and 1.5 minutes of walking)
- Week 8 – 4x (4 minutes running and 1 minute of walking)
- Week 9 – 4x (4.5 minutes running and 30 seconds of walking)
- Week 10 – 20 minutes of straight running
Hopefully at the end of this, I’ll be able to successfully run a 5K on New Year’s Eve at midnight. There is a 5K through Portland that evening. I figure that is a good way to bring in the new year. I’m currently struggling through Week 6. The running is actually going OK, but I don’t think my bum has hurt this much in a very long time.
In addition to running, I’ve been doing Pilates to strengthen my core muscles and 1.5 hours of physical therapy on my shoulders 3 times a week. So you can see I’m still very busy and trying to stay in shape.
I was speaking with Michael Read from the CSA, Ltd. to determine when my vellum would arrive. According to him it is in the mail, I hope to share a photo of it when it comes. He also informed me that I was the fastest American swimmer for the CSA, Ltd and because of this my name has been added to the Robert Lyle trophy. Between the two organizations, the CSA Ltd and CS&PF, I was the second fastest American and 5th fastest swimmer of the year. Lynne Smith of Austin Texas was the fastest American at 9 hours 50 minutes for the CS&PF.Tags: Cross Training, Running