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Wed Sep 19, 2012 6:16 pm

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Master Masters Athlete
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Stayed off the bike today and just lifted my legs.

Leg Press 2x20x225, 20x275, 4x10x405

When I finished my right knee was really bothering me. I hope it's just some inflamation that will go away with some ibuprophen. Bike tomorrow. Easy ride I hope.....hope the knee gets better.



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Fri Sep 21, 2012 8:48 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Knee still a little sore so I opted for an easy ride of 5.5 miles in about 20 minutes. Just enough to break a sweat. Didn't want to stress the knee too much, but thought i neeeded a workout of some sort. Want to get to more running drills with less time on the bike.

Question to those who read my log, do you think that I am doing to much....as in overtraining?
Should I give myself more rest and less workload when I do workout?



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Fri Sep 21, 2012 10:27 am

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Master Masters Athlete
Joined: Mon Oct 06, 2008 6:11 am
Posts: 87
Location: Northern Illinois

Dan, based on the feedback your body is giving you (soreness and tiredness), you might be overdoing it. True overtraining is a chronic condition that you likely have not reached, and would require a lot of lower intensity work (or total rest) to recover from. However, constantly being sore, achy and tired puts you on the path to overtraining.

My opinion, and I'll be 49 next month, is to train just enough. What's "just enough". Well, for me it's training hard enough that I make progress, but not so hard that I'm cannot attack the next training session with 100% effort again. I like to think of it as a long term process. We're not in college on a 4 or 5 year clock. I've got the rest of my life to improve.

Each person has to find their own limits, and I think you're finding yours. That's a good thing! Now back off a bit and see if you can still make progress.

Greg

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"No matter which you choose, you won't be too far from being right." -- JChang



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Sat Sep 22, 2012 4:39 am

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Master Masters Athlete
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Thanks Greg.

I think my cold and stiffness is about doing too much. I have been looking back at my journels and seeing what I did well and when I started to feel tired. I will incorporate more rest...if I can , into my workouts and see if I can Improve. When I take a day or especially two off, I come back roaring. Just can't seem to string 5-6 days anymore. Most be getting old....lol.

Dan



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Sat Sep 22, 2012 5:27 am

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Senior Masters Athlete
Joined: Mon Sep 18, 2006 9:01 am
Posts: 22
Location: South Jersey

You area only as good as the workout you can recover from. At my age (48) I have found that I make more progress by running only three days a week. Two days are total rest and two days are lift days. You also need to make sure that you're diet is one that promotes recovery. Good luck.

Renee H.



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Sun Sep 23, 2012 12:21 pm

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Master Masters Athlete
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Thanks Renee

I know that when the diet is right, I feel soooo much better and have more energy. Between diet and rest and a good but not super workouts, I can still improve. I have to get over the fact that at 65, you cannot keep going like your 25. The hardest thing for me to do is to cut back on training, but I will try to be more conscious of the work load.

I appreciate all the advice.

Dan



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Sun Sep 23, 2012 12:29 pm

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Today starts the more modest approach to working out...lol.

Rode the bike for a total of 5.5 miles in 19:23, best time for how I ride the course. The 1st 4.1 miles was my time trial course and rode it in 14:13, 2nd best time. There was alot of wind but still came close to my best. The last 1.4 miles was more of getting my breath back and cooling down. Had a couple of easy days and rest days and felt pretty strong.

Took a 5 minute break and then did 3x30 strides with about a 2 minute rest between each run. Felt pretty good. Stretched out the legs and actually felt a rythm to the runs. Not a big workout, but functional. Didn't want to pound the knees too much as they felt OK after 3 runs



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Mon Sep 24, 2012 5:36 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Day 2 of the New Approach to working out.

No bike or running. Went to the gym and did the following:
Machine Bench Press 10x120, 10x150, 6x180, 4x195, 4x210, 3x4x225, 2x10x180
Incline DB Press 3x8x50s
Incline DB Flys 3x8x20s
This was a pretty good Chest workout. Felt a little stretched and tight after the workout.

Actually felt like I got better tonight. I want to get 4 lifts in per week and ride the bike about 4 times while getting in some running or drills into the program.



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Tue Sep 25, 2012 4:53 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym and did Legs.

Leg Press 15x225, 250, 275, 300, 325, 350, 375, 400 (90 seconds rest between sets).
DB RDLs 3x8x40s
Single Leg Toe Raises 3x15 each leg

Wanted to ride the recumbant bike, but legs were toast. Stretched a bit and came home.

Will ride tomorrow AM. I think by skipping the bike tonight, I have saved my legs a little. I am trying to cut back and see if I can still perform at a high level (for me) without going to the wall every workout.



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Wed Sep 26, 2012 8:21 am

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Master Masters Athlete
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Legs were really sore this morning from last nights WO. Rode the Bike for 6.5 miles in 24:30. Took and easy warmup for about 5-6 minutes and then did 6 accelerations of 40-50 seconds with about 2 minutes rest between work periods. Really put the hammer down on the accelerations and got good work in today. Legs felt the effort in the sprints. Will stretch and see if I can get a light shoulders and arms WO in tonight. If not, then tomorrow. I don't want to overdo it. I do feel better working out once a day and mixing up the routine. Although my chest and legs are sore from the last two days. I'm trying to get more strength into the workouts vs. alot of sets and reps. I guess you could say I'm still doing alot of sets and reps....just with heavier weight.
Any thoughts....?



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Thu Sep 27, 2012 9:00 am

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Legs and Chest are still sore from my new routine in the weight room. Took an easy 8 miles ride this AM in 30 minutes. This was to get the stiffness out and then stretch a little. Will get a lift in tonight for sure.



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Thu Sep 27, 2012 5:08 pm

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Master Masters Athlete
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Went to the gym tonight and did Back.

Lat Pulls Wide Grip 10x90, 10x105, 6x120, 4x135, 4x4x150, 10x110, 10x120

Came home and did the following: Knee Pops 24, Butt Kicks 24, A Skips 3x24, 3 Stride Outs for 24 strides. Stretched.

My frontal overhang causes my back to arch too much. Must teach myself how to run again. Felt OK, But my right knee is still a little gimpy. Really need to lose the weight and get myself properly aligned.



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Sat Sep 29, 2012 5:27 pm

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Master Masters Athlete
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Rested yesterday. Last night my left foot was really sore. I think that I'm having a bit of a Gout problem. Big Toe joint is really inflamed. Taking ibuprophen and drinking lots of water. Wasn't going to workout today but rode the bike for and easy 5 miles in 18:40. Foot felt ok on the bike, but it still bothers me when I walk. No weight bearing activities for a few days. Will still lift and ride the bike.



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Sun Sep 30, 2012 5:01 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Today was a great workout day. Achieved a goal that has been alluding me for about 2 1/2 months. Rode a total of 5.5 miles with the 1st 4.1 miles as my Time Trial course. Finished at 13:59. Previous best was 14:06. I knew last Sunday that I was close missing by 7 seconds my previous best time, but I wanted to go under 14 minutes. Today at my 1st check point I knew that I had a good time going and then just stayed after it. At the end my legs were shot and breathing was a labored process. I just kept going. Lots of satisfaction. It was painful though.
Haven't felt like this since my 1st 400m back in Jr. HS. I don't know why I stayed with that event, graduating to the 400m.IH. Must have been sick then and now.

Took a 10 minute break and went to the gym and did the following:
Machine Bench Press 10x135 , 21x165, 15x165, 9x165
Wide Grip Lat Pulls 10x90, 21x115, 15x115, 9x115
Supersetted Bench with Lat Pulls taking about 90 seconds rest between Supersets.

Overall, a good workout day. Really feel good about the bike. Knees and foot feel OK. Might try some running drills tomorrow if I still feel this good. Thighs are still burning an hour after the workout.



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Mon Oct 01, 2012 4:35 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Went to the gym and did Legs. Did the following:

Leg Press 20x225, 250, 275, 300
DB Sumo Squat Press 3x8x25s
DB RDLs 3x8x40s

Pretty good workout for my legs didn't try to over do it. See how I feel tomorrow. Want to ride in the morning. Hope to get a solid ride.



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