Iron News Man - July 9th, 2009

My back is feeling much better!  When my chiropractor first sees me she asks, “On a scale from one to ten, where are you?”  On Tuesday I was an eight or a nine.  Today I’d say I’m a six.  With continued treatment and pre-race rest, by Vineman Ironman 70.3 a week from Sunday I should be feeling just fine.

I’m proud of myself for managing my injury and pain while still training.  It’s hard to know when to stop, and when to continue cautiously.  In this case I chose the latter, and it seems to have worked.  I’m icing constantly.  It’s kind of funny to think of myself on-set, reading news to thousands and thousands of people with a blue ice pack tucked into the back of my pants.

For those of you who do both cardio and weights at the gym, do you know which to do first and why?  For some guidance, be sure to click on the Wakeup Workout video to the left.

Here’s my TrainingPeaks.com schedule from Triathlon Coach Jason Healey:

Run Flat Course - Recovery Run
Type: Run
Planned duration: 0:00
Planned distance: 5.0 miles
Run 5 miles on a flat course. Try to find a soft surface if possible. Stay in lower Zone 2: easy to medium pace. Check cadence several times during the run. (Try to count 15 right leg strikes plus in a ten second-time period. This will give you a 90 step cadence per minute and will help prevent over striding and foster better form. Remember to run with a proud posture with eyes focused on what is ahead). Today is all about form and economy. Treat this as an easy workout... keep the effort level comfortable.

My legs feel incredibly rested.  I'm truly looking forward to stretching them out a bit with a short five miler.  I’m fond of Lake Balboa in the San Fernando Valley on these kinds of days so I’ll likely run there.

Here’s my meal plan for today from Food Coach and Private Chef Robert Vincent:

-Protein drink
-Six egg whites, egg yolk, oatmeal
-Mixed berries, banana, six ounces of tuna
-Eight ounces of turkey, cup of brown rice
-Large veggie salad topped with chicken
-Protein drink
-Cup of frozen yogurt

I like the way the meal plan leaves me satisfied, but never too full to exercise.  While admittedly boring, it certainly has its advantages and that’s one of them.

Click here to read my previous posts.

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