The calf pain had eased up quite a bit by the time I woke yesterday morning, but I decided it would still be prudent to give it a day of rest with a race only a week away. So, I hit the stationary bike with my customary 3 miles on the bike for every 1 mile I would have run ratio. I was planning on 5 easy miles, so I did 15 miles on the bike. This was also a convenient distance since the Amgen Tour of California hit the town of Solvange for an individual time trial also of 15 miles length.
I pounded out my 15 miles pretty much in time to the music from my mp3 player. There were several long stretches when I was really hauling ass (or at least I felt like I was). I finished the 15 miles in 39:56…and waited to see how the likes of Levi Lepheimer, Lance Armstrong and Dave Zabriskie would compare…
Pretty well as it turns out. Lance had me by about 8 minutes, finishing 14th in the time trial. Levi and Zabriskie were 1 and 2 respectively – both under 31 minutes. Pretty impressive considering they were negotiating curves and hills while I just had my head down on a stationary bike.
After my time on the bike, I took the opportunity to do a full body strength workout:
2 sets of single leg squats with 35 lb dumbells
2 sets of leg press with 270 lbs
2 sets of toe raises (hoping to pull back on my calf from the other side)
2 sets of decline press with 250 lbs
2 sets of incline press with 110 lbs
2 sets of high row with 140 lbs
1 set of shoulder shrugs with 55 lb dumbells
1 set of shoulder shrugs with 60 lb dumbells
2 sets of bicep curls with 40 lbs each arm
2 sets of roman chair leg raises (not me in the picture -ha!)
30 second side plank on each side
30 second plank
The calf felt fine this morning (though my butt is damned sore) and I completed a 5 mile easy run without so much as a peep from it. Let’s see if it complains about 10.5 tomorrow.