I had been maintaining a falling TSB for 10 weeks, yesterday it was at -78 and I knew I was pushing my limits. Today my 3900 yard swim nearly killled me and I had to pull the plug on my run. I was very interested in what my TSB limit was...apparently it is -78. I will be trimming my swim and run workouts over the next few days to get that number north of -60 and see how I handle that. CTL is 80 and rising steadily.
An hour in the weight room this AM, followed an hour later by a run during a non-rainy window - 3.55 mi/33:32; pace/HR:10:55/110, 8:48/121, 8:55/133, 9:00/130. First day I've not made progress in my pace/HR, so I will NOT do any cycling this PM.
I found this article in Outside disturbingly interesting. I'm sure I was in a downward spiral this past season, leading to my resolve this year to look for fun with my fitness first. At least until the fall.
One step forward, one backward. Bad stomach pain today, tried running/biking is a no-go. I'll try some gentle yoga in a bit. Focusing on the BIG picture, not a little step backwards.
Shoulder- very optimistic and starting to push my swims , its sore after but recovers very fast... even adding a pound or two in the gym...
Hip- NOT SO Good.... still cant run, made an appt. to see a Doc next week.... Rode 1.5hrs todays with some very short hard intervals with NO pain... crazy
After my 2 day self imposed run jail, due to overdoing it on the 12K's of Christmas run on Sunday and tweaking my hamstrings, I ran 7 miles today and even got in 4 miles of zone 3-4. I'll swim a 4000 yard "Red Mist" on Saturday then do 10-12 miles with some fast stuff in the middle.
3.25 mi/30:30; 10:22/119,9:37/130,8:22/127. This week, I have been finishing each run with 2x20' strides. Hamstring pain utterly gone on R, but butt and hip pain still there, especially on the first mile, which is always uphill max grade 10-12% on any of the three routes I take. Left elbow improving, but still tender at times. I am for sure meeting my goal of significant improvement there by Dec 30, which is when I have a PE scheduled. Looks like I won't have anything to complain to the Dr about. I need to remind myself daily to take only baby steps. As long as I don't have to take any time off, improvements should build with compound interest.
6 miles this morning! Felt good too! I am all turned around on what day of the week it is with Christmas and I've been working at the hospital all week. I was so confused why I only saw one other person out on the path at 5:30 am. Then realized it was a Saturday after Christmas.... enjoyed the peace and quiet! Now off to work one more day and then a day off tomorrow, finally!
Successfully completed the Red Mist swim workout this morning and had a CSS breakthrough in the middle interval. So now I have new CSS to contend with. After the swim I did a "long" run of 13 miles with 5 interval miles of 7:30ish work. Good TSS day of 324. Easy run tomorrow to maintain my 40 mi/week goal.
Didn't get off work early enough to make it to the pool today, but got in a solid bike. 3x8' FTP! Hoping to hit up the swim, bike, and run tomorrow, because how else do you spend a rare day off?
Another brick today. 4x1.5'(1.5') @ 1.2-1.25 IF, followed by 2 mile run. This is the first time I've done high frequency/low volume work. See if the old dog can learn new tricks.
Well my big goal this week was to get into the pool a lot and I did. Was in 4 times for 30 min each felt my chest wall but no pain, tired quickly, chest was sore for rest of day but recovered by next day. I think another week of this and I will be able to press a little harder and start some good work outs. I will be fitting swimming into the JOS, let's see how this works out !
Long run- 8 miles! Fatigue set in the last mile but otherwise felt great! Windy night, nice and eery out. I feel now like my RPE is appropriate, whereas before I was running slow and sucking wind. Now it's just buildling up the endurance and speed. Signed up for my A race- Flying Pig Marathon on May 1 today. My goal was to BQ, I still think it might be feasible, but we'll see how training goes. Also, down 3 lbs!
@Steve wow you really messed yourself up... sounds like the strength and recovery is gonna go fast from here but wow ...
@Al - steady as she goes but enjoy that Powder :-)
@Rachel - sounds like the switch was triggered... Stay focussed on that goal 5/1 is a long way off... plenty of time... heck I haven't even thrown in the towel on the 50k in mid February that I'm signed up for yet and I haven't run in over 2 weeks now....
Did a lot of riding this week , mostly out in the desert on the MTB while Heather runs .... 2 sessions were with very hard intervals and the hip handled them just fine... Its still quite obvious I can't run and have the Doc appt this coming tuesday am first thing... My shoulder is treating me really good and I am very happy about that!
I hope to see each of you back to full form soonest in 2016. Apart from getting older and slower, and deteriorating running form, I don't have any limiting injuries at the moment, and reading these posts makes me realize how lucky I am. Being hurt as an athlete really sucks so I wish you all a happy, healthy new year!
45 minutes on the treadmill at 3.7-3.8 mph. BUT......my avatar on the treadmill screen was running, so I felt like I was running too!
I didn't do my first run until 6 weeks after surgery - didn't want to blow any stitches out. But I did 1-2 hours of walking 4-6 x a week starting a few days after surgery. Not for fitness, but just to keep the juices flowing. I was able to ski just fine 4-5 weeks after surgery, so maybe running is OK by PO Day #30.
Today (7.5 weeks after surgery), I ran for the 10th day in a row, none longer the 4 mi. Today was 3.6 mi/30:16, with 3 x 0.5 mi @ 7:57/7:37/7:17 pace. On the trainer after lunch, a hour with warm-up, then IM pace (0.71IF) while watching "Mr. Robot", one of the hot shows this year.
well, back from the cruise ship.. i managed to get in 4 spin classes (2 on the same day) and for the 8 days I was away, 7 runs (3 outside & the rest on the mill) running on a mill on a cruise ship is interesting as the boat is slowly rocking through about 3-4 degrees, so every 20 seconds or so you are either running uphill or downhill. The spin classes were licensed from a NY based spin chain called flywheel. They have a power meter system (not our numbers) but it works for indexing your torque (resistance) some power rate and an accumulated power. It also has a TV screen that shows everyone's ranking, so that kept me hammering hard (won all 4 classes & all my sprints(barely)) and it was clear that some doodes were trying to fight me... Only issue is that it really should be watts/ KG as there was one big doode that should have been grinding out more power.. so.. now I am back, fighting a cold and wondering why i only averaged 9:15s on a route that i did 7:57s on for 7 miles before i left!!!
looking forward to starting the OS and working on my shoulder.. (and body comp)
Today another brick: 45 minutes on the trainer: 6', 8', 6' @ 0.97 IF. I'd planned on another 10 minutes @ 0.8 or so, but Trainer Road inexplicably froze 5 1/2 minutes into the last interval, so I got frustrated and stopped. Then ran 3 miles in 29', with 3 x 20" strides. Tomorrow I see my MD for "annual exam", and will ask him about my left elbow, where the tip of the ulna has been tender now for 3+ months and I suspect a stress fracture. Although it does feel much better than 1-2 months ago. My post op surgical symptoms (nerve irritation and local swelling, normal IMO) are almost gone, and my right hamstring is handling the daily running I'm throwing at it. So the slow but steady build up is working...so far. Next week, I'll move my reporting into the Jan OS, as I am kinda following that plan now @ week 3.
@Al- Interested to hear what the Doc says about your elbow. 3 months is a long time to be sore specially considering you have had surgery and recovered during that same time.
I went to the Doc yesterday... Had an Xray on the hip in the AM and then followed up in the PM with an MRI. Shoulder- visual inspection the doc diagnosed it as a type 3 ACJ separation... said we would have done nothing 5 weeks ago and we do nothing now. Hip- Xrays appear normal. A Tiny bit of arthritis and burs that come with 53 birthdays but other wise very good. MRI follow-up and reading is scheduled for next week but will call today to try and push sooner since its already been done.
well well well that was quick... Doc called today and left a message... I do in fact have a Intertrochanteric stress fracture ... Its stable so does not need surgery just lots of rest... However the message was pretty serious and he highly recommends crutches with no weight bearing at all for a minimum of 2 weeks... I am waiting to speak to him directly and have been able to at least move up my follow up appt to review the MRI in person to next tuesday... Considering I have been walking 2-3 miles per day and doing HIT bike rides I think the crutches are a bit overkill at this point... But I will take it very seriously and cease all cycling and unnecessary walking for at least 2 weeks... Looks like my New Years Day 5k test reduced to a 5k dogwalk , has turned into a dog and I cheering squad for Heather... 50k in mid February will be a no go as well! It could always be worse and now at least I know... Shoulder is feeling good so will alternate swim days with gym days for a while...
Doc says it's medial epicondylitis ("Golfer's Elbow"). He's a local champion sprint/Oly triathlete, so we usually spend most of the visit talking triathlon anyway. We agreed I wouldn't swim until I get back from skiing in Feb - that;s really only 2.5 weeks of downtime. If it's not better by then, further eval @ that time. I'm very impatient, especially about swimming, so I hope I can so an easy ramp back up once I start swimming again.
Today was my longest run of the comeback: 5 mi/45:56. Running every day is both easier and harder than I imagined it might be. Easy, 'cause so far the runs aren't long. Harder, cause my legs feel more fatigued a day later than the daily mileage might suggest.
Tim- Is this all due to the bike accident last month? Follow the doc's orders, you need to be 100% by Oct 1st.
Al- You should be fine...we're not playing golf.
I've been dealing with a sore muscle in my right upper thigh that doesn't appreciate zone 4 work. Anytime I push the paces it leaves me hobbled for several days. If I try zone 4 paces I have to take 2 days off to recuperate then I'm fine again. I sent Patrick a note in the Micro asking what the best plan to combat this. I have been doing 15,000+ yard weeks in the pool, plus dropping weight/improving body comp (27 lbs in 9 weeks), and running 40 mi/week. I can't help but think that these factors has a lot to do with my inability to safley hit those faster paces.
Comments
An hour in the weight room this AM, followed an hour later by a run during a non-rainy window - 3.55 mi/33:32; pace/HR:10:55/110, 8:48/121, 8:55/133, 9:00/130. First day I've not made progress in my pace/HR, so I will NOT do any cycling this PM.
I found this article in Outside disturbingly interesting. I'm sure I was in a downward spiral this past season, leading to my resolve this year to look for fun with my fitness first. At least until the fall.
http://www.outsideonline.com/1986361/running-empty
Hip- NOT SO Good.... still cant run, made an appt. to see a Doc next week.... Rode 1.5hrs todays with some very short hard intervals with NO pain... crazy
He ain't the fastest, but he gets it done!
I had a hysterectomy two days ago and my biggest accomplishment yesterday was taking a shower and pooping.
Today, I'm hoping to go for about a 1/2 mile walk.
Watch out world, I'm coming for you!
After my 2 day self imposed run jail, due to overdoing it on the 12K's of Christmas run on Sunday and tweaking my hamstrings, I ran 7 miles today and even got in 4 miles of zone 3-4. I'll swim a 4000 yard "Red Mist" on Saturday then do 10-12 miles with some fast stuff in the middle.
It's good to be "back".
4 miles/34:30 on treadmill; 35F and raining all day.
@Al - steady as she goes but enjoy that Powder :-)
@Rachel - sounds like the switch was triggered... Stay focussed on that goal 5/1 is a long way off... plenty of time... heck I haven't even thrown in the towel on the 50k in mid February that I'm signed up for yet and I haven't run in over 2 weeks now....
Did a lot of riding this week , mostly out in the desert on the MTB while Heather runs .... 2 sessions were with very hard intervals and the hip handled them just fine... Its still quite obvious I can't run and have the Doc appt this coming tuesday am first thing... My shoulder is treating me really good and I am very happy about that!
I didn't do my first run until 6 weeks after surgery - didn't want to blow any stitches out. But I did 1-2 hours of walking 4-6 x a week starting a few days after surgery. Not for fitness, but just to keep the juices flowing. I was able to ski just fine 4-5 weeks after surgery, so maybe running is OK by PO Day #30.
Today (7.5 weeks after surgery), I ran for the 10th day in a row, none longer the 4 mi. Today was 3.6 mi/30:16, with 3 x 0.5 mi @ 7:57/7:37/7:17 pace. On the trainer after lunch, a hour with warm-up, then IM pace (0.71IF) while watching "Mr. Robot", one of the hot shows this year.
i managed to get in 4 spin classes (2 on the same day) and for the 8 days I was away, 7 runs (3 outside & the rest on the mill) running on a mill on a cruise ship is interesting as the boat is slowly rocking through about 3-4 degrees, so every 20 seconds or so you are either running uphill or downhill.
The spin classes were licensed from a NY based spin chain called flywheel. They have a power meter system (not our numbers) but it works for indexing your torque (resistance) some power rate and an accumulated power. It also has a TV screen that shows everyone's ranking, so that kept me hammering hard (won all 4 classes & all my sprints(barely)) and it was clear that some doodes were trying to fight me... Only issue is that it really should be watts/ KG as there was one big doode that should have been grinding out more power..
so.. now I am back, fighting a cold and wondering why i only averaged 9:15s on a route that i did 7:57s on for 7 miles before i left!!!
looking forward to starting the OS and working on my shoulder.. (and body comp)
Today another brick: 45 minutes on the trainer: 6', 8', 6' @ 0.97 IF. I'd planned on another 10 minutes @ 0.8 or so, but Trainer Road inexplicably froze 5 1/2 minutes into the last interval, so I got frustrated and stopped. Then ran 3 miles in 29', with 3 x 20" strides. Tomorrow I see my MD for "annual exam", and will ask him about my left elbow, where the tip of the ulna has been tender now for 3+ months and I suspect a stress fracture. Although it does feel much better than 1-2 months ago. My post op surgical symptoms (nerve irritation and local swelling, normal IMO) are almost gone, and my right hamstring is handling the daily running I'm throwing at it. So the slow but steady build up is working...so far. Next week, I'll move my reporting into the Jan OS, as I am kinda following that plan now @ week 3.
I went to the Doc yesterday... Had an Xray on the hip in the AM and then followed up in the PM with an MRI.
Shoulder- visual inspection the doc diagnosed it as a type 3 ACJ separation... said we would have done nothing 5 weeks ago and we do nothing now.
Hip- Xrays appear normal. A Tiny bit of arthritis and burs that come with 53 birthdays but other wise very good. MRI follow-up and reading is scheduled for next week but will call today to try and push sooner since its already been done.
Doc says it's medial epicondylitis ("Golfer's Elbow"). He's a local champion sprint/Oly triathlete, so we usually spend most of the visit talking triathlon anyway. We agreed I wouldn't swim until I get back from skiing in Feb - that;s really only 2.5 weeks of downtime. If it's not better by then, further eval @ that time. I'm very impatient, especially about swimming, so I hope I can so an easy ramp back up once I start swimming again.
Today was my longest run of the comeback: 5 mi/45:56. Running every day is both easier and harder than I imagined it might be. Easy, 'cause so far the runs aren't long. Harder, cause my legs feel more fatigued a day later than the daily mileage might suggest.
Al- You should be fine...we're not playing golf.
I've been dealing with a sore muscle in my right upper thigh that doesn't appreciate zone 4 work. Anytime I push the paces it leaves me hobbled for several days. If I try zone 4 paces I have to take 2 days off to recuperate then I'm fine again. I sent Patrick a note in the Micro asking what the best plan to combat this. I have been doing 15,000+ yard weeks in the pool, plus dropping weight/improving body comp (27 lbs in 9 weeks), and running 40 mi/week. I can't help but think that these factors has a lot to do with my inability to safley hit those faster paces.