Silver polishing activities. A long way to Ironman.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Thu Jan 22, 2015 11:56 am

2.9km swim. Easy day.
500m mixed warm up
200 side drill
4x100 slow, arr.1:42-4 10 sec rest
200z ipper
5x100 as above
200 kickboard
4x100 alt breast and back easy on 2:30 arr. 2:01-10
4x25 fast on 45, arr 20>18
4x25 fast with fins arr.16>15
100 fast 1:24, worked for this today.
200m cool down

Got a knot at the inside edge of my shoulder blade that's getting quite annoying.
Been rolling it and stretching around it but can't seem to shift it, the pain is strating to spread out to my elbow and neck :(
Not great since I've got an imminent house move coming up.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Fri Jan 23, 2015 5:05 pm

Ran last night, 6km in half an hour doing 2min on 1 min walk intervals, more or less. 'on' avg just over 4min/km.
My legs really wanted to run much faster than the rest of my body.

Swim this morning 'notcoaching' M ~2.5km
Loads of body position drills. He's working with a proper coach as well and this was on the list of 'fixables'.
Saw a good improvement in him today :)
a couple of fast 50's at 39 and 40 felt good.
Unfortunately the really slow guy in the lane balked all efforts at a fast 100. Still managed a 1:28 after sitting behind him for a few strokes to get a clear run in to the wall.
Ended up discussing the matter with him. He wasn't very polite about it.

Heading to the club swim tonight. should turn it into a 10 mile swim week :)

A couple of km at the club session, nothing to note except a very sore shoulder :(
Days off time...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Wed Feb 04, 2015 3:32 pm

12 days off to be precise.
Over a week of agony with only a couple of hours sleep a night.
Something in my upper back got agravated, possibly from adding in too much bad breastroke and butterfly :(
Physio has helped, but is damn expensive, doctor gave me anti inflammatories and pain killers, which at least let me get some more sleep.
Managed a gentle swim today after a physio trip.
~600m very gentle, mostly crawl with a little backstroke, pace 1:43>1:36/100 which I'm happy with for such low effort :)
No extra pain. :)
I'm thinking I should take a little run as well...

Edit: 5.5km 30 minutes, trying to keep it slow, but my legs still want to go too fast!
Some walking, but running at ~5:00/km (In my head I wanted 5:30-6:00...)
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Mon Feb 16, 2015 1:42 pm

just the occasional short swim (5-800m) over the last 2 weeks.
Shoulder and neck still very bad.
Also moving house on Friday, so trying to sort out 8 years of stuff without lifting anything...
Had to do a couple of really long days work to boot, that's slowed recovery a touch too.

Ah well, I'll be back soon.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Tue Feb 17, 2015 2:57 pm

45 mins gentle swimming, finally seeing some improvement in my shoulder.
Should take a run later.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Wed Feb 18, 2015 8:16 pm

An hour swim, some 100's. So improving.
Club came in and I had to leave as I was starting to try and match some of them stroke to stroke (successfully, if briefly) but that way pain lies!

Currently waiting for Enter Shikari to come on stage...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Wed Feb 18, 2015 8:25 pm

... And just found out the support band is vegan.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Fri Mar 06, 2015 5:11 pm

Nearly back to normal.
still can't use shoulder with full force though :(

last couple of weeks have been gentle swims most days.
managed a couple of runs too. Sat. Parkrun at a different location let me cruise a 24min 5km (it felt downhill all the way. A fast course :) ) Legs were sore for a few days after even though the effort at the time wasn't terrifically hard.

Wed 20 minutes off road hills. gawd, that hurt!
2.6km swim. fairly generic, 100m backstroke, 1:47 was standout.
yesterday 2 hours of mostly drills coaching M
I get a huge amount out of these sessions, really forces me to focus on my drills properly.
Seeing his swim get neater and neater week on week is a pleasure as well.
today 2.6-7km
again, pretty generic, but starting to get my pace back to low 1:30's/100m.
It's been low 1:40's whilst I've been taking it easy.
I've been doing my sprint work with fins to ease the pressure on my arms and doing 50 in 35 secs which feels awesome :)
Be nice to do that without the fins someday!
Planning on reaquainting myself with a bicycle in the near future as well....
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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