Foam Rollers - Damn That Hurts

   

Despite not running a step, this week's training still turned out very solid. The cramp I thought I had last week really wound up being a soleus strain. I have had this before but learned a few things to help speed up the recovery this go around. It has been feeling better everyday and tomorrow I start the rehab with weights. I will say this... rolling it out on the foam roller hurts like a bitch (a good hurt)! This is really my first experience with the foam roller but I can see myself using it more often it my post workout recovery process. With the lack of running, I did have my biggest week ( # of workouts & yards) in the pool. I also had one of the biggest weeks on the bike. I did also take my bike in for a quick tune-up before the fun winter months on the trainer.

New Training Totals:
Week
Bike - 7 rides/ 220 miles/ 9.81 hours/ 22.4
Run - 0 runs/ 0 miles/ 0 hours
Swim - 5 swims/ 5 miles/ 2.50 hours
Total - 12 workouts/ 225 miles/ 12.31 hours

2012
Bike - 274 rides/ 8680 miles/ 402.59 hours/ 21.6 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 133 swims/ 121 miles/ 59.58 hours
Total - 582 workouts/ 9894.25 miles/ 593.72

This week is week four of Base Building 1. This week will be a lower volume week. I am hoping that the rehab and rolling has helped the soleus so I can get 3-4 easy runs total 12-15 miles. Swimming over the next 8-10 days will be scarce if at all. The school pool is closed and not sure of my opportunities to swim during this stretch (another reason to get running again! Combining all 3 disciplines I should top 10,000 miles and 600 hours of working out after Wednesday's workouts.

Goals This Week
Bike - 6-7 rides/ 150-160 miles
Run - 3-4 runs/ 12-15 miles
Swim - ????

Kona or Vegas '13!