Had a restful 4 days and no fever etc yesterday. Did the bike workout this am at decreased intensity, 2nd set harder than first for intervals but got it done.....first time with 1 min on and 1 min off intervals.....interesting
Perfect! Nice to see that while your body has taken a hit you are still as smart as ever! Because this for the first five years back… And keep me posted.
Do I go back to my workout guns a blazing? Also I notice in this block that I have 5 runs a week up from 4. I’m a little worried as I have never run 5 times a week and don’t know how it will be with my THR. 4 runs per week has been working out really well.....
Definitely no guns and no blazing. Five days ez with a similar approach… Reduced intensity for the mean time and try getting back on a schedule. See how you feel.
If you have been running four days a week for six weeks then you are OK to try five. If you haven’t hit that six week mark yet, then stay with four until you have. OK?
Gotcha.....not gonna lie....today that second set was hard to keep 217 for 60 sec....managed 5 for 5 the first set, 4 for 5 the second and I had to stop once to regroup.
Tomorrow I have strength training and running
For Sat 2.5 ride....? I have been doing the EN ride on Sat as I am deriving more of a benefit with the type of structure and being in aero ....my Enduro class is not on my own bike and there are no aero bars....compucycles
Work is work, I’m very impressed that you’re able to still get so much done. Hopefully you can recover a little bit today with the lighter cardio activity.
For Saturday, I suggest that you make me into rolls into zone three work versus zone four. The first one should feel relatively easy, but our goal is to have you complete the full 2 1/2 hours and so we don’t want to do anything on the front end it’s going to interrupt your ability to complete the full session. Simply because you’re coming back from a cold, this work out will be stressful on your system even if you don’t necessarily feel it in your muscles.
I like that you’re spending the time in the aero bars, that’s really going to help!
Thanks...decided just to do a light 30 min Snowshoe run and leave out the strength training. I will amend my ride tomorrow to the zones you have suggested above.
I’m hitting the wall mentally this week.....any thoughts as to how to get through it? I have been doing all the workouts yet exceeding my option on Friday’s not to do my 20 min run....just find I need that as a rest day before the big weekend workouts.
Feb was flu month in our family and then I just got over Esophegeal Thrush after 8 days of meds. It meant I couldn’t use my asthma inhalers....I could still workout and did so as it only really bothered me on the Bike in the Thursday Zone 5 workouts.
CHERYL - Great call, and sorry I missed your initial post. Normally one day off a week should be sufficient to get you ready for the weekend, but sometimes the weather and external factors can change that. I’m glad you’re taking a down week. When you come back, take the first two or three days easy to ease back into it. I could be as simple as telling a target watch down from zone for to say zone three for example. Please keep me posted.
Friday was weights, followed by 1/2 hr run Saturday Ride 2.5 hrs with adjusted zones by 10%
Excellent Ride nutrition & hydration on point! Felt great.
My esophageal Thrush is cleared up completely and my new GERD medication is working....I had been dealing with those issues plus the flu for 5 weeks. The break was really needed and I slept 10 hours each night.
Tomorrow is my Durability Run which will be outside at a comfortable pace to start and keep it low key.
@Cheryl Turpin - That is fantastic news! I really appreciate you sharing that with me because sometimes it’s very easy for me to glass over the fact that someone doesn’t “feel good” when it’s oh so much more.
I’m glad you have found a routine and all we need to do now is just keep it rolling. Your fitness will be back before you know it, it’s more important that we keep you on this healthy path!
When you have a chance, please get some extra core and plyo work done for me! Kudos to you for keeping that in it becomes very important as the season wears on. :-)
Boom!!!! I think being healthy also helps, but, after seeing Brenda‘s improvement last year I can’t disagree with you… In the pre-snowshoe trip myself as well… It kicked my ass in two hours and I want to go home and cry those glutes have to be super strong!
Thought I would give you a quick update on how things have been going.
Bike - FTP test today went great! Bumped up again.. Now at an all time high of 183.
Run -
2 weeks ago I strained my Sartorius muscle due to a weakened glute. This is on my hip replacement leg. Physio said as this is the most running I have done in years, the glute issue was bound to show up as increased running just pointed out an issue needed to be fixed for sustained running. I have been doing my glute exercises faithfully. I also continue with my regular core work 2x weekly.
i ran this week for 20 minutes on Monday and it felt good. I will continue to increase distance slowly and do what the PT tells me. Better to happen now rather than later in the season. So my plans to run my half marathon on April 22 have been cancelled due to recovery focus on running.
Swimming - back in the water for Swim Camp next week. Swimming is my jam, so I will do what I always have and work on stroke fundamentals to increase the efficiency of my stroke
Cannot wait until the streets are swept and I can ride outside!
Running update. Things are really progressing on my injury recovery. Working diligently on building up my left glute on the THR side which lets my Sartorius stop doing its job. I have had 3 successful runs in which I have increased from 20 min to 23 min and then 26 min. I will keep up with the PT plus Strength Training 2x per week.
We had a wicked ice storm storm today which meant no trip to the pool yet I did my Sat. Bike ride and watch the Boston Marathon.
1st week of Swim Camp Done and dusted. Running is fine, no pain and slowly building back to where I was pre injury. Swimming fine....it’s my wheelhouse, so I am happy to swim any day anytime.
On to Week 2 .....also 2 strength training sessions with focus on hips, gluts and core.
@Cheryl Turpin - you are on your way to becoming a machine! Would love to have you share some of those glute exercises in the Self Care forum so folks can learn from you...if it's a picture or link that's best. No pressure, though!!!
I have decided to jump over in to my HIM plan now as my biking numbers are good albeit outside is 30W less than my inside numbers it gets better every ride....I ride the Zone 3 , 4 numbers no problem. On the weekend I rode 88.5 km Sat and 30km on Sunday.
My injury is cleared up through lots of PT and strength work....glut on hip replacement side is much stronger and engages during my running. It was not engaging prior and the quad, Sartorius was doing the work....I found this out trying to run 5 days a week. I previously expressed concern at running 5 days a week and I got injured doing so. Since a successful rehab, I have run consistently since the end of April building back up to 1 hr. Swim Camp was great....swam 1:59/100m on my final test.
Given all of the above, feel good about switching over. Yet I cannot Run 5 days a week. For now, I will run the long run starting at 60 min and working upto 90. I will do both runs off the bike. In a couple weeks I will add a 4th short run.
let me know what you think. I will be going to LP with Brenda and Steve this weekend to train
here is my revised plan...thoughts? I am starting at Wk 7.
Monday - Strength Training Tuesday - Run 45 min. Wednesday - Brick - 70 min bike, 20 min run Thursday - Long Run starting at 65 min and increasing 10 min/wk until I get to 90. Coming of a successful Rehab for glut. Friday - Swim Saturday - Brick - Run 25 min, Ride 2.5 hrs Sunday - ABP Ride - 2Hrs
On another note, my sports med doc gave me a great opportunity. He has an intern completing her Masters in a Sports Psycology. I agreed to be her thesis gineau pig which entails 1 hr each week for the next 3 months of Mental training for my race season. Going well, she is helping me to improve my run as it is my weakest area...I have used a few of the techniques on my runs....
@Cheryl Turpin - Have a great long weekend! Your strategy sounds great and the plan itself looks perfect. You might need to drop the Wednesday brick depending on how you feel on Thursday. I would have no problem with you running Tuesday, Thursday, and then Saturday Sunday back to back bricks as well.
We need to balance the work you want to do on Thursday with your ability to handle the overall training load so having a day off before and after may prove ideal.
Comments
Had a restful 4 days and no fever etc yesterday. Did the bike workout this am at decreased intensity, 2nd set harder than first for intervals but got it done.....first time with 1 min on and 1 min off intervals.....interesting
Do I go back to my workout guns a blazing? Also I notice in this block that I have 5 runs a week up from 4. I’m a little worried as I have never run 5 times a week and don’t know how it will be with my THR. 4 runs per week has been working out really well.....
Cheryl
Tomorrow I have strength training and running
For Sat 2.5 ride....? I have been doing the EN ride on Sat as I am deriving more of a benefit with the type of structure and being in aero ....my Enduro class is not on my own bike and there are no aero bars....compucycles
Thanks...decided just to do a light 30 min Snowshoe run and leave out the strength training. I will amend my ride tomorrow to the zones you have suggested above.
Appreciate your advice, as always.
Cheryl
I’m hitting the wall mentally this week.....any thoughts as to how to get through it? I have been doing all the workouts yet exceeding my option on Friday’s not to do my 20 min run....just find I need that as a rest day before the big weekend workouts.
Feb was flu month in our family and then I just got over Esophegeal Thrush after 8 days of meds. It meant I couldn’t use my asthma inhalers....I could still workout and did so as it only really bothered me on the Bike in the Thursday Zone 5 workouts.
please send
Decided I am going with Paul’s suggestion of some down time this week....need to step back and regroup.
Monday - stretching, mobility, yoga
Tuesday - Bike Test....Current FTP is 176. Hoping for a small bump but feeling like I’m topping out right now. My aim is 180.
Wednesday - hike with dogs
Thursday - bike V02 intervals
Friday - weights followed by 1/2 hr run
Sat - 1.5 hr bike
Sun - Durability Run
Let me know what you think
Cheryl
Friday was weights, followed by 1/2 hr run
Saturday Ride 2.5 hrs with adjusted zones by 10%
Excellent Ride nutrition & hydration on point! Felt great.
My esophageal Thrush is cleared up completely and my new GERD medication is working....I had been dealing with those issues plus the flu for 5 weeks. The break was really needed and I slept 10 hours each night.
Tomorrow is my Durability Run which will be outside at a comfortable pace to start and keep it low key.
Cheryl
I’m glad you have found a routine and all we need to do now is just keep it rolling. Your fitness will be back before you know it, it’s more important that we keep you on this healthy path!
Yes I understand as I tend to glass over the severity of illness until I run full force into a brick wall face first...
Durability Run was good even though it is still winter here
Today was weights, core, plyo work followed by a 30 min run....all went well.
Thanks for your help.
Cheryl
twice a week like clockwork!
Happy to say I am starting to see improvements in my run! Nice to see some payoff for all that winter snowshoe running.
Thought I would give you a quick update on how things have been going.
Bike -
FTP test today went great! Bumped up again.. Now at an all time high of 183.
Run -
2 weeks ago I strained my Sartorius muscle due to a weakened glute. This is on my hip replacement leg. Physio said as this is the most running I have done in years, the glute issue was bound to show up as increased running just pointed out an issue needed to be fixed for sustained running. I have been doing my glute exercises faithfully. I also continue with my regular core work 2x weekly.
i ran this week for 20 minutes on Monday and it felt good. I will continue to increase distance slowly and do what the PT tells me. Better to happen now rather than later in the season. So my plans to run my half marathon on April 22 have been cancelled due to recovery focus on running.
Swimming - back in the water for Swim Camp next week. Swimming is my jam, so I will do what I always have and work on stroke fundamentals to increase the efficiency of my stroke
Cannot wait until the streets are swept and I can ride outside!
Cheryl
Running update. Things are really progressing on my injury recovery. Working diligently on building up my left glute on the THR side which lets my Sartorius stop doing its job. I have had 3 successful runs in which I have increased from 20 min to 23 min and then 26 min. I will keep up with the PT plus Strength Training 2x per week.
We had a wicked ice storm storm today which meant no trip to the pool yet I did my Sat. Bike ride and watch the Boston Marathon.
1st week of Swim Camp Done and dusted. Running is fine, no pain and slowly building back to where I was pre injury. Swimming fine....it’s my wheelhouse, so I am happy to swim any day anytime.
On to Week 2 .....also 2 strength training sessions with focus on hips, gluts and core.
~ Coach P
i will get @Brenda Ross to video the exercises and we will post them....my tech skills are very low grade.
I have decided to jump over in to my HIM plan now as my biking numbers are good albeit outside is 30W less than my inside numbers it gets better every ride....I ride the Zone 3 , 4 numbers no problem. On the weekend I rode 88.5 km Sat and 30km on Sunday.
My injury is cleared up through lots of PT and strength work....glut on hip replacement side is much stronger and engages during my running. It was not engaging prior and the quad, Sartorius was doing the work....I found this out trying to run 5 days a week. I previously expressed concern at running 5 days a week and I got injured doing so. Since a successful rehab, I have run consistently since the end of April building back up to 1 hr. Swim Camp was great....swam 1:59/100m on my final test.
Given all of the above, feel good about switching over. Yet I cannot Run 5 days a week. For now, I will run the long run starting at 60 min and working upto 90. I will do both runs off the bike. In a couple weeks I will add a 4th short run.
let me know what you think. I will be going to LP with Brenda and Steve this weekend to train
cheryl
here is my revised plan...thoughts? I am starting at Wk 7.
Monday - Strength Training
Tuesday - Run 45 min.
Wednesday - Brick - 70 min bike, 20 min run
Thursday - Long Run starting at 65 min and increasing 10 min/wk until I get to 90. Coming of a successful Rehab for glut.
Friday - Swim
Saturday - Brick - Run 25 min, Ride 2.5 hrs
Sunday - ABP Ride - 2Hrs
On another note, my sports med doc gave me a great opportunity. He has an intern completing her Masters in a Sports Psycology. I agreed to be her thesis gineau pig which entails 1 hr each week for the next 3 months of Mental training for my race season. Going well, she is helping me to improve my run as it is my weakest area...I have used a few of the techniques on my runs....
We need to balance the work you want to do on Thursday with your ability to handle the overall training load so having a day off before and after may prove ideal.
Onwards!!
sounds like a good plan to drop the run off the bike on Wednesday and add it to the Sunday Bike Ride, making the Sunday ride a brick.
Will incorporate it starting next week.
Thanks for your input, greatly appreciated as always.
cheryl