Digging a New Groove

Forcing myself to find a run-free regimen. Hope to get into a long term routine of swim, easy bike and prehab/rehab of broadening my core and minor muscle group work. Work the stuff that is neglected or is a secondary supporting muscle group as related to those that get all the work when engaging in the primary three.

Will blend running back into the mix when it's prudent. The ultimate 2 words of runner desperation - water running - have popped up and bounced around my big noggin. For a nanosec. I just know running in a pool would suck. It will be a last resort.

This evening, walked down the metro escalator with a normal gait and no discomfort for the first time in nearly 2 weeks. Knee not bothering me swimming or biking, tho not testing it with any heavy loads, intensity or long duration. Still stiffens up over night, and probably when sitting at work.

The last few days:

Wed. 1-16-08
Right knee status quo.
Core 30+mins

Thur. 1-17-08 Swim, Bike
Right knee quite tight out of bed, after swim. Sore spot is area and above below outer corners. Sigh.

Swim
6-7a coached session at G'town Prep, ~56mins in water
200 free warm-up
2x50 side (w/zoomers)
2x50 1 arm "
2x50 stroke and glide "
2x50 catch-up "
500 free "
5x100 w/:40 RI - swam 1:49-50 for all.
100 cool
1700 total yards

Bike
Bike QR trainer, gradual warm up and stay in small ring 39x14/13, into big ring 53x15-16. A few 20-30sec easy standing. No knee bother at all while riding.
Entire workout (158 watts):
Duration: 1:03:50

Fri. 1-18-08 Bike-Swim-Core/Lift
Bike QR trainer, easy like yesterday
Entire workout (159 watts):
Duration: 1:02:17 (1:03:54)

Swim 40mins - Free, side, stroke and glide, fist, free, kick bd, free
Core/Lift 30mins - (back/abs/sides/tris/delts)