Week 1 – April 8th – 14th

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
AM Cross traing – Erg + Core (1hour) Weights –Upper Muscular Endurance Rest Rest
PM Weights – Upper Muscular Endurance Cycling – 60 mins Weights + Plyo (Lower Muscular Endurance) Swimming Swimming

Training

  • Rehabilitation and build foundation
  • Honestly I have no idea what I am doing or even know where to start.
  • This is what my week looks like and I’m trying it out

Running

Legs – Endurance and foundations

Resistance training:

Back Squats: 8×4
Hex Deadlifts: 8×4
Leg Press: 15×4
Lunges: 4 rounds
Calf Raises: 20×4
Leg Curls: 12×4
Leg Extensions: 12×4

PLYO circuit x 5
Leg-ups – 12 steps, each side
Sled push
Farmer’s walk
2 min rest


Cycling

Been using a Kaiser spin bike, but whenever I bike, I have knee pain during the session. Tried to adjust the seat here and there, while fixing the biomechanics of cycling, but still no Bueno. Thinking of asking the bike shop about what might be happening when I go window shopping this weekend. What I’ve been using as ‘training’ resources are GDN cycling videos on Youtube. It is incredibly annoying when commercials come on every 10 mins. Talk about a mood killer.


Swimming

1. Workout A

Warm-up

2x200M Freestyle, 1 min rest
8x50M medley, 25m drill/ 25m swim, 15 sec rest after 50m

Main set

8x100M Free, 30 secs rest after 100m

Aerobic

Speed set

4x25M, 15M max, 10M easy, 15 sec rest between 50M
1 – 2 Free, 3 – 4 Breast

Cooldown

100M choice

TOTAL: 1,600M

2. Workout B

Warm-up

400M, 100M Free, 100M Choice

Kick set

3x50M, Speed up to max pace
30 secs rest between each 50M

Main set

5x200M, 40 secs rest between each
1,3,5 Swim
2,4 Pull buoy

Cooldown

1x50M choice

TOTAL: 1,600M


Nutrition

It was a bad start. My co-worker brought my weakness to work, pastries, for two straight days. Then, she proceeded to put it on the shelf in front of my desk. I think the next time this happens, I need to reflect on how seriously I am taking this journey. Something more actionable would be simply to move away from my desk. Been really trying to incorporate a healthy breakfast to kick start the day, oatmeal and banana is my new favourite.

Going 100% with 65%

Since dislocating and breaking my ankle, I wanted to write a post about my recovery journey but couldn’t find the right words to describe it until today.

Every time I train, it didn’t feel like I pushed myself where my face would be flushed, sweat trickling down or doing the weights/reps/sets that I know I want to push myself towards. It feels like I didn’t work hard enough because I wasn’t performing to the intensity I use to train to.

But it hit me. I had to be kind to myself, because I WAS pushing myself. I am only 65% of what I use to be. But I am putting 100% effort of that percentage into training and getting better.

Yes, I am not progressing as fast as I want to in order get back to normal. In fact, some days feel like I am going backwards. It’s incredibly frustrating and hard to restrain yourself from going too hard for risk of reinjury.

I need to understand that I am only 65% of what I use to be but it does not mean I can’t put or am not putting 100% of it into getting better and stronger each day. Training focus may be different, but intention remains the same – being the best version of myself.