Research, cross training week #3, and arthroscopic partial meniscectomy-eve

This week was a mix of search committee meetings, research, the pool, the pool, and the pool.

I will wait until the search is over to say more about it, but it was a productive week for the Papua New Guinea project with Yana Rodgers. We are on our second draft after getting comments from the Asian Development Bank. There are some fascinating gender differentials, including the following:

Health expenditures include those for hospitalizations, other health care services, and medications. We look at household health expenditures by national household expenditure (proxy for household income) quintile. The population is split by urban status and gender of the head of household. The bars in each graph illustrate the mean health expenditure (measured in the local currency, kina) while the lines represent health expenditures as a share of total expenditures. In urban areas, male headed households spend more on health care, particularly in the upper quintile. Female headed households are more likely to have a single head of household and less likely to be living with an adult male and be employed for wages. Access to health care by rural households is particularly challenging due to deteriorating infrastructure. We plan to use more powerful statistical approaches to analyze the gender disparities further, but the summary statistics are compelling. What do you see when looking at the charts?

I have continued my cross training. The week looked like this:

Monday - aqua jog (AJ) 2 sets of 6 x 1:30 very hard, 30s rest, 2:00 between sets (46 minutes total); swim 3,000 yds :

WARM UP 

300 pull 

10 x 50 odds kick, evens stroke (choice) on 1:00 

200 pull

MAIN SET

6 x 50 free on 1:00 

100 back active recovery

200 paddle and buoy

4 x 50 free on 1:00

100 back active recovery

300 paddle and buoy

2 x 50 free on 1:00

100 back active recovery

400 paddle and buoy

COOL DOWN

100 free kick, 100 back 

Tuesday - AJ 2 sets of 5 x 2:30 very hard, 30s easy recovery, 2:00 between sets (52 minutes total); swim 2,000 yds:

500 easy

400 kick

300 pull

200 progressive

5x100 on 2:00 (hit 1:38-1:40 for each)

100 cool down

Wednesday - 50:00 straight swim (2800 yds.)

Thursday - 1:00 strength session with Coach Carl Blickle 

Friday - AJ ladder with Carmen Graves (1:16:00 total time)

3 sets (14 minute sets)

1 min VERY HARD

1 min easy

2 mni VERY HARD

1 min easy

3 min VERY HARD

1 min easy

2 min VERY HARD

1 min easy

1 min VERY HARD 

1 min easy

2-3 minute float in between sets

Swim 3,300 yds:

WARM UP

400  (pull , kick)

MAIN SET

3x300 (1 hard, 2 moderate, 3 hard)

3x150 active recovery (buoy, paddles)

3x200 (1 hard, 2 moderate, 3 hard)

3x100 active recovery (buoy, paddles)

3x100 (1 hard, 2 moderate, 3 hard)

1x150 active recovery (buoy, paddles)

COOL DOWN

200 

Saturday - 50 minute yoga session

Sunday - AJ 4 x 5 minutes HARD, 1 min rest in between each, end with 5 x 45s all out with 45s easy (52 minutes total); swim 3,500 yds:

WARM UP 

200 pull, 200 kick

MAIN SET

500 DPS

3x200 descending

400 DPS

3x150 descending

300 DPS

3x100 descending

200 DPS

3 x 50 descending

COOL DOWN 

200 yds

WEEKLY TOTALS:

226 minutes aqua jogging

110 minutes strength, yoga

14,600 yards swimming

This is the last week before my procedure. I have a pre-op appointment on Monday and the procedure Wednesday afternoon. I plan to go to two Without Limits swim practices (my first swim practices since I was 18 years old!) early in the week. Who knows when I will be able to get into the pool after the procedure. I will keep you updated.

Your aqua-beast,

MRI results and cross training week #2

Tuesday morning I had an MRI of my right knee and spoke with my orthopedic surgeon about the results the following morning. I have an oblique tear in the non-vascular (white zone) section of my right meniscus. We decided that given the tear will not heal on its own and it causes so much pain that I will be best served by having a meniscectomy. The procedure is scheduled for July 30th. The care that I have received thus far has been phenomenal so I am confident that the procedure will be a success. If recovery goes well I will be running again by October.

Image downloaded from http://www.webmd.com/pain-management/knee-pain/meniscus-tears 

Meanwhile I have continued my cross training in the pool. I am still really enjoying the training plan, so not being able to run has been bearable. For the aquajogging sessions I clip my ipod to a baseball cap for some tunes (idea from running buddy Christa Iammarino) and I purchased a waterproof mp3 player for longer swims. The FINIS product must be one of the greatest items EVER! I have been using it for a week and love it. No earplugs people...this little gem transmits the sound through your cheekbone.

My training week looked like this:
Monday - 54 minutes aquajog with warm up, 3 sets of 5 x 1:30 hard, :30 easy, 2:00 easy between sets, cool down; 3,000 yd swim (300 warmup before aquajog,(Aquajog), 300 pull, 400 kick, 300 pull, 4x200 on 4:00 (3:30 down to 3:19), 100 back drill,100 back swim, 6x25 back hard on :45, 350 paddles/buoy, 200 cool down)

Tuesday - 60 minutes aquajog with warm up, 3 sets of 4 x 2:30 with :30 easy, 2:00 easy between sets, cool down; 2000 yds easy swim (500 easy warmup, 400 kick, 300 pull, 200 free build, 5 x 100 free, 100 back cooldown)

Wednesday - 50 minute continuous swim (2800 yds.)

Thursday - 45 minutes of strength and stretch

Friday - 64 minutes aquajog (3 sets of 1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard, 2 minutes recovery between sets); 3100 yds swim (250 free, 5x100 on 2:00, 250 recovery, 50 kick, 200 free, 4x100 on 2:00, 200 free recovery, 50 kick, 150 free, 3x100 on 2:00, 150 free recovery, 50 kick, 100 free, 2x100 on 2:00, 100 free recovery, 50 kick, 100 back cool down)

Saturday - 56 minutes aquajog (warm up, 4 x 5:00 hard with 1:00 easy between, 6 x :45 sec very hard with 1:15 easy between, cool down); 2000 yds (400 bouy, 400 kick, 300 paddle/buoy, 300 kick, 200 paddle/buoy, 200 kick, 200 paddle/buoy)

Sunday - stretch focus

The days that I am in the pool, I am working out for 2+ hours so I have started bringing nutrition with me. The best stuff has been Hammer Gel and Heed during the workout and Recoverite afterwards.

Another week down!

What is your favorite pool workout?