@Jacklyn Moore - same plan for Wed-Fri this week. @Doug Sutherland - Thank you for the detailed run down (pun intended) on your experience. The info above, coupled with the information coming in the latest PF thread in the Medical Forum, lead me to believe that I will be implementing a management plan this season: icing, rolling & stretching. So far, it does not hurt while running, walking the next day is when it flairs up.
Lazy Saturday morning sleep in pushed bike to the wee hours. Started wko at 11:30 PM and wrapped up two hours later. 2x10'@ 1.00 1x25'@ .82 1x20'@.78 https://www.strava.com/activities/1020185117
Sunday turned out to be perfect bike weather, however I was home bound for grilling duties. NO worries, I parked my bike and trainer on the deck next to the grill. 1x15', 25' & 20'@.82 https://www.strava.com/activities/1021720696
Getting quite a secondary workout carrying the Kickr around.
Took a week off from running to let my foot rest. Went for a short 3.4 miles yesterday, 'cause the weather was just too good to pass up. Sunny and low 90's. https://www.strava.com/activities/1024470583 Foot was a bit sore last night and this morning, but not as bad as last week.
Today is the last nice day before rain, so I slotted in my first road ride of the season. Squeezed in about 14' of VO2 work, which was on today's docket.. https://www.strava.com/activities/1025958131
Went for a long bike yesterday with the new zip code. No worries! Crushed it. Then I miss read/recalled the long swim plan. Called for 3500 yards. I swam 5000. DUH. The good thing is my time is dropping nicely week to week. At this rate I should be about 01:40/100 yards by D day.
Knees still stiff and tight. No pain. Have a massage here shortly. Will see.
I got back from England last night and swam this morning for the first time in 12 days ... not too bad. While on vacation I did manage to run 8 times all over Northern England and had 2 opportunities to lift weights for 45 mins so I don't think I lost too much fitness. This week will be much more bike and swim focused as I get back into my normal routine.
Let's see where I left off...Thursday afternoon trainer ride in my office. I'm liking the afternoon sessions. Beats staying up late to get them in. 1x35'@.82
Followed this up with a 4 mile easy run while the family played at the petting zoo. With my allergies, I can't get within 10' of the place. https://www.strava.com/activities/1030231189 Later in the day, my PF reared it's ugly head, though was better by Sunday.
Now onto this week. This is the last week of the GF block, where I will then transition into HIM training. With my lack of run ability, I've decided to turn this last week into a Big Bike Week. Since I won't be able to take any time off from work, or the family, I'll have to hack the plan a bit. My goal is to get in at least 3 hours per day, with at least one day in the 5-6 hour range. My second goal is to crack the top 10 on the EN Strava Leader board. Since I'm usually in the bottom 10, if at all, it will be a challenge.
Day 1 - 1:47 First Swift ride. The mid ride break was to load another batch of coffee beans into the roaster. https://www.strava.com/activities/1033042893 60' lunch ride to follow this afternoon.
Hi guys - you all are doing such an amazing job! Like I've said it before, I LOVE to see your Strava accomplishments and even though I feel like lately I have zero time to log in here due to work/fam I do watch you all Keep it up!!!
@Daria - Strava is just too much of a bother for me.
Meanwhile, I am back in the saddle. Got up this morning and lifted weights for 45 mins then ran 4 miles. Tonight I was on the drainer doing FTP work. More importantly, I started counting calories again yesterday. Now that I'm back, no more Fish & Chips or English Flapjacks (not a pancake, but a traditional dessert oat bar). And sadly, no more Mr. Whippy with a Flake!
@Phil - I can only dream about a trainer ride in my office. We don't even have showers at work so that will never be possible.
This is week 6/12 on the road to Santa Rosa. Run focus week. TOday was supposed to be z5 mile intervals. That was the plan. It didn't happen. The best I could muster was z3+. Heart rate was ok. Just no get up and go. I gave it all I had captain! My swim today was flat and slow. No power. Normally i'm in the 01:40/100 crowd. Nope. 1:59 crowd. My hubs and daughter have a virus. I hope this isn't fore shadowing. I feel tired but good.
@Paul Hough I'm having to be creative, since running isn't an option now. I usually get it in at the end of the day and forgo the showers at work. Lugging the Kickr around is a pain in the ass though.
@Jacklyn Moore Something is a brewing to be off. Extra rest for sure.
Big Bike Week Day 2 Busy day yesterday. Due to Father's day this weekend, I move the week's long bike to Tuesday. Split rides will be the only way I will be able to get the time in during the week.
3 hr afternoon ride. The plan was to ride out from work, but I forgot my shoes at home. It worked out for the better as I just started from home and met the family at the bike trail for dinner and a family ride. Wouldn't you know it that it started raining just as I left. Steady showers and drizzle for the first 40 minutes. https://www.strava.com/activities/1035558458
I am back in the groove. Wed AM- 3500 yards SCY. Wed PM - 6 miles run @ Z2, but very humid. Thu AM - 90 mins on the drainer @ Z2. This was the first morning it was tough getting up which tells me that my body clock is back in EST. Calorie counting is going well...should drop a pound this week. I'll get back on the scale NLT July...I want to eliminate some of the evidence of my vacation first. New Motto: Will bike 80 miles for Mr Whippy!
@ Phil - my left foot is still sore, but I've been running anyway wondering if it is a stress fracture or not. My key metric has always been whether the pain increases during the run, and I'm not getting that...more of a discomfort that comes and goes. I went through a period like this last year and then it went away on its own. Meanwhile, I'm using cushioned inserts in my shoes and icing it afterwards. Hope your PF heals quickly.
@Paul Hough interesting. I can run pain free. The pain comes 2-3 hours later, where even walking hurts. I will try icing immediately after a run to see if this helps.
Big Bike Week Day 3 - Wednesday Light recovery day yesterday, though more climbing than I was planning on, especially one 13% grade hill that I could have left off my route. https://www.strava.com/activities/1037032176
Big Bike Week Day 4 - Thursday Another turn to the dark side on zwift this morning. Had some mechanical & technical issues for the first half of my wko, that resulted in an easier ride than planned. https://www.strava.com/activities/1037741171
90' on the trainer scheduled for this afternoon because it's raining and I'm feeling like a wuss today.
I've pretty much given up any hope of catching @richardmoss on Strava. How does that guy find the time?
@Phil Mills - PF is a different animal. Typically hurts most in the morning when you first get out of bed and are stretching/tearing scar tissue. Be careful.
Two hour early am ride around on Zwift this morning. Hardest wko of the week so far. Legs are getting tired, especially since there aren't many breaks in intensity on Zwift. https://www.strava.com/activities/1039277942
Afternoon ride was planned to be one hour, but the weather was holding out, so I extended it to two. Shifting has been crap for most of the week and I finally found out why....broken chain link. Luckily, I had a chain break and an extra link on board. The chain is only about a season old. Time for a new one. https://www.strava.com/activities/1039954884
This week has been a pretty great week. 11 mile run, 65 mile ride. Not a bad week. Next week is bike focus, wk 7. A bit nervous about the long back to back rides. Will be an adventure. Hope my butt can take it.
Just coming into get faster this coming week coming out of run durability. I've developed a literal pain in the butt. Seems to be in the glute area. Doesn't hurt so much while running but gets much worse after cool down and next morning. Any suggestions? Really effecting my motivation.
Finished last week w 26 miles run, 177 miles bike, 11K yards swim and 2 x 45 min weights. That was more than triple the previous week, and I'm feeling it this morning. Will dial back a little this week.
@David - no idea, but I recommend you get a massage and see if that helps.
Big Bike Week Day 6 - Saturday 2:17:00 on Zwift. Had to cut it 45' short to get ready for a family outing: 7 hrs of walking & standing around on the Tacoma waterfront for the tall ships festival. My legs were not happy campers at the end of the day. https://www.strava.com/activities/1040817106
Big Bike Week Day 6 - Sunday 3 hour final push of the week, on Zwift again. I had to start an hour earlier than the EN group ride and hoped I would catch some EN'ers during my second hour. Only found one, but couldn't close the gap to catch up. I had technical difficulties for the first 13', which didn't make it into the main set. Zwift didn't upload to my Strava feed either. https://www.strava.com/activities/1042678950
Summary 22:57:00 bike time for the week 395 estimated miles between trainer and road time Total TSS: 1254 Finished in the top 10 EN leader board. I'm damn tired this morning. Woke up not knowing what day of the week it was. Sorely needed rest day today.
Just coming into get faster this coming week coming out of run durability. I've developed a literal pain in the butt. Seems to be in the glute area. Doesn't hurt so much while running but gets much worse after cool down and next morning. Any suggestions? Really effecting my motivation.
@Dave, I would second the massage and lots of stretching to loosen it up. If left unattended, could cause further leg issues downstream to include IT, calf and plantar fasciitis issues.
GO TEAM!!! I was out of gas on Monday...slept in, over ate, lifted weights in the PM ... that's all I could manage. Tuesday I had to be to work early but I snapped out of my funk and put 2 hours on the bike trainer last night with 5 x 10 mins sweet spot while watching John Wick 2. That is a perfect movie for doing FTP work. I got up this morning and put in 3500 yards at the pool followed by a quick 3.5 mile run in drenching humidity. I'll run a few more miles tonight. MOJO is back.
Comments
@Doug Sutherland - Thank you for the detailed run down (pun intended) on your experience. The info above, coupled with the information coming in the latest PF thread in the Medical Forum, lead me to believe that I will be implementing a management plan this season: icing, rolling & stretching. So far, it does not hurt while running, walking the next day is when it flairs up.
Lazy Saturday morning sleep in pushed bike to the wee hours. Started wko at 11:30 PM and wrapped up two hours later.
2x10'@ 1.00
1x25'@ .82
1x20'@.78
https://www.strava.com/activities/1020185117
Sunday turned out to be perfect bike weather, however I was home bound for grilling duties. NO worries, I parked my bike and trainer on the deck next to the grill.
1x15', 25' & 20'@.82
https://www.strava.com/activities/1021720696
Getting quite a secondary workout carrying the Kickr around.
https://www.strava.com/activities/1024470583
Foot was a bit sore last night and this morning, but not as bad as last week.
Today is the last nice day before rain, so I slotted in my first road ride of the season. Squeezed in about 14' of VO2 work, which was on today's docket..
https://www.strava.com/activities/1025958131
Knees still stiff and tight. No pain. Have a massage here shortly. Will see.
Let's see where I left off...Thursday afternoon trainer ride in my office. I'm liking the afternoon sessions. Beats staying up late to get them in.
1x35'@.82
Thursday
2x10'@ 1.00 & 1.02
25'@.84
https://www.strava.com/activities/1028827887
Saturday Morning - Late start, but still got some work in.
105' with 61' total at .75
https://www.strava.com/activities/1029825370
Followed this up with a 4 mile easy run while the family played at the petting zoo. With my allergies, I can't get within 10' of the place.
https://www.strava.com/activities/1030231189
Later in the day, my PF reared it's ugly head, though was better by Sunday.
Now onto this week. This is the last week of the GF block, where I will then transition into HIM training. With my lack of run ability, I've decided to turn this last week into a Big Bike Week. Since I won't be able to take any time off from work, or the family, I'll have to hack the plan a bit. My goal is to get in at least 3 hours per day, with at least one day in the 5-6 hour range. My second goal is to crack the top 10 on the EN Strava Leader board. Since I'm usually in the bottom 10, if at all, it will be a challenge.
Day 1 - 1:47 First Swift ride. The mid ride break was to load another batch of coffee beans into the roaster.
https://www.strava.com/activities/1033042893
60' lunch ride to follow this afternoon.
Keep it up!!!
@Daria - Strava is just too much of a bother for me.
Meanwhile, I am back in the saddle. Got up this morning and lifted weights for 45 mins then ran 4 miles. Tonight I was on the drainer doing FTP work. More importantly, I started counting calories again yesterday. Now that I'm back, no more Fish & Chips or English Flapjacks (not a pancake, but a traditional dessert oat bar). And sadly, no more Mr. Whippy with a Flake!
@Phil - I can only dream about a trainer ride in my office. We don't even have showers at work so that will never be possible.
ONWARD>>>>> #CPR
@Jacklyn Moore Something is a brewing to be off. Extra rest for sure.
Big Bike Week Day 2
Busy day yesterday. Due to Father's day this weekend, I move the week's long bike to Tuesday. Split rides will be the only way I will be able to get the time in during the week.
Zwift for 2 hrs in the morning. Day two of 3:30 am wake ups.
https://www.strava.com/activities/1034472176
3 hr afternoon ride. The plan was to ride out from work, but I forgot my shoes at home. It worked out for the better as I just started from home and met the family at the bike trail for dinner and a family ride. Wouldn't you know it that it started raining just as I left. Steady showers and drizzle for the first 40 minutes.
https://www.strava.com/activities/1035558458
And if my butt didn't hurt enough already, a 45' ride with the family. Stood for most of it 'cause sitting hurt too much.
https://www.strava.com/activities/1035603579
@ Phil - my left foot is still sore, but I've been running anyway wondering if it is a stress fracture or not. My key metric has always been whether the pain increases during the run, and I'm not getting that...more of a discomfort that comes and goes. I went through a period like this last year and then it went away on its own. Meanwhile, I'm using cushioned inserts in my shoes and icing it afterwards. Hope your PF heals quickly.
Big Bike Week Day 3 - Wednesday
Light recovery day yesterday, though more climbing than I was planning on, especially one 13% grade hill that I could have left off my route.
https://www.strava.com/activities/1037032176
Big Bike Week Day 4 - Thursday
Another turn to the dark side on zwift this morning. Had some mechanical & technical issues for the first half of my wko, that resulted in an easier ride than planned.
https://www.strava.com/activities/1037741171
90' on the trainer scheduled for this afternoon because it's raining and I'm feeling like a wuss today.
I've pretty much given up any hope of catching @richardmoss on Strava. How does that guy find the time?
Big Bike Week Day 5 - Friday
Two hour early am ride around on Zwift this morning. Hardest wko of the week so far. Legs are getting tired, especially since there aren't many breaks in intensity on Zwift.
https://www.strava.com/activities/1039277942
Afternoon ride was planned to be one hour, but the weather was holding out, so I extended it to two. Shifting has been crap for most of the week and I finally found out why....broken chain link. Luckily, I had a chain break and an extra link on board. The chain is only about a season old. Time for a new one.
https://www.strava.com/activities/1039954884
Vacation is a good news/bad news thing. Mojo is really high, but fitness is lower.
Fri AM - Run 4 miles; Fri PM - Swim 3000 yards
Saturday - Run 2.5 miles, T1 for about 1 hour to rehydrate. Bike 82 miles w heat index hitting 107. T2 = 2+ hours. Run another 2.5 miles.
Bonked bad about 70 miles into the bike ride. Have to push the endurance back up. Two months to the next big race!
Finished last week w 26 miles run, 177 miles bike, 11K yards swim and 2 x 45 min weights. That was more than triple the previous week, and I'm feeling it this morning. Will dial back a little this week.
@David - no idea, but I recommend you get a massage and see if that helps.
2:17:00 on Zwift. Had to cut it 45' short to get ready for a family outing: 7 hrs of walking & standing around on the Tacoma waterfront for the tall ships festival. My legs were not happy campers at the end of the day.
https://www.strava.com/activities/1040817106
Big Bike Week Day 6 - Sunday
3 hour final push of the week, on Zwift again. I had to start an hour earlier than the EN group ride and hoped I would catch some EN'ers during my second hour. Only found one, but couldn't close the gap to catch up. I had technical difficulties for the first 13', which didn't make it into the main set. Zwift didn't upload to my Strava feed either.
https://www.strava.com/activities/1042678950
Summary
22:57:00 bike time for the week
395 estimated miles between trainer and road time
Total TSS: 1254
Finished in the top 10 EN leader board.
I'm damn tired this morning. Woke up not knowing what day of the week it was. Sorely needed rest day today.
@Dave, I would second the massage and lots of stretching to loosen it up. If left unattended, could cause further leg issues downstream to include IT, calf and plantar fasciitis issues.