Week 6, December OutSeason Bike & Run - the fun continues!

Paul Hough

Well, I haven't seen the thread for this week so I'll start it off.   
Mon AM - I slept in as I was pretty shelled from Sunday's triathon.
Mon PM - Went to the gym for 45 mins then pretended to jog for 4 miles.  The first 3 sucked and the last mile was kind of normal.

Tue AM - I wasn't feeling ready for FTP work but I did get on the bike for 1hr 46 mins of Z2 work. 
Tue PM - 3.23 mile steady run (much better than Monday)

I think I'm going to stand down from swimming for the next 4 weeks to give my shoulder a rest.  I haven't had a swim break in several years and my shoulder has been acting up lately.  It doesn't hurt when I swim, but any day I'm in the water my shoulder bugs me in the evening into the next day.  Then it's ready to go again.  I need to break that pattern while I continue the rehab exercises.

Mark Hickman

Paul; thanks for starting the thread.  Traveled from SC to AL yesterday to start school.  Packed everything but the kitchen sink, but forgot my uniforms...doh!!!  About $300 later, and begging a few vendors to throw me some mercy, I was able to avoid a 14-hour turn and burn to go back to the house to get them.  Nevertheless, I was able to get the FTP stuff in tonight; 3x12 at .98/.98/.99.  First time with the road bike on the trainer, and seemed to feel some different muscle groups being engaged.  Did a 3 mile brick afterwards including 4 strides.  Will likely do an easy hour tomorrow, then maybe, maybe do some easy pedaling Thursday.  PT test on Friday, then 3-day weekend to get some work in.  

Congrats again on your race...after reading your report, I think I've identified you as Huff & Puff on Slowtwitch:o)  Always enjoyed your posts there without knowing who you were.

mark

Al Truscott

I foolishly put too much weight on the bar for my squats on Monday, and woke today with a swollen right knee. Hopefully, 72 hours will let me run again. I swam this AM, and did a recovery ride this PM.

The whole point of weight lifting is to PREVENT joint issues, not CAUSE them.

Shaughn Simmons

@Paul Hough - nice work on that race!
@Al Truscott - maybe light spinning to push through more blood and accelerate healing......I need to get some light weights in soon....
@Mark Hickman - damn solid on the 3 X12'!

Travel/work this week so rented a bike for the hotel room and brought my trainer in my suitcase.

Forgot my PT pedals so am using zPower (not accurate) and primary metric is HR/RPE.

Tuesday V02: https://www.strava.com/activities/1348337994

This morning Z2/Z3 work: https://www.strava.com/activities/1349961025

Some pics of my hotel rm set up in the first link......not ideal but better than logging a zero.

Hotel TM has no fan......brutal.

Keep plugging all!

SS

Paul Hough

@Mark Hickman - yes, that's my ST handle.  When I was younger I always dreamed of opening my own running store: "HuffnPuff Aerobic Sports".   Fortunately, that never happened (retail sucks), but I still like the name since Hough is pronounced Huff.

@Shaughn Simmons - is that a Cyclops Fluid trainer?  What do those weigh?  I'm impressed you had that in your suitcase.  I'm heading to DC for the weekend but I will only be running.

Wed AM - 90 mins on the trainer. I made it through 1x12 FTP but that was it ... still not recovered; so I dialed it back to Z2.
Wed PM - 7.36 mile easy run.  That wasn't any fun either and I slept in Thu morning.  

Paul Hough

@Mark Hickman - yes, that's my ST handle.  When I was younger I always dreamed of opening my own running store: "HuffnPuff Aerobic Sports".   Fortunately, that never happened (retail sucks), but I still like the name since Hough is pronounced Huff. BTW, sorry about the uniform thing...that sucks.  I was kicking my ass at Naples when I realized I forgot to pack a race belt and spent $10 for one when I already have half a dozen.  

Wed AM - 90 mins on the trainer. I made it through 1x12 FTP but that was it ... still not recovered; so I dialed it back to Z2.
Wed PM - 7.36 mile easy run.  That wasn't any fun either and I slept in Thu morning. 

Thu PM - Brick.  Sleeping in is what the doctor ordered because like Tony the Tiger, I felt GREAT!!  In fact, I re-started my bike twice thinking the power was off but then realized I was having one of those rare no-chain days.  I crushed the 2 set of 8 x 1 min VO2 intervals than went out and ran 3 miles @ Z2, Z4, and Z5.  Stoked!! 

Al Truscott

Run police detained me Tue/Wed (72 hrs) dealing with swollen R knee, due to not practicing humility when placing weight on the squat machine...shouda used 360#, not 450#. But they couldn't file any charges, as my swims & bikes went well. Zwift race yesterday produced a new FTP, up 10% so far this OS. I already raised it once by 5%, I think I will not implement this one quite yet. I exercised my Get Out Of Jail Free card, and attempted a decent 4 mile run during this afternoon's sucker hole (break between rain episodes). Right leg and knee worked just fine with no pain, and my pace was not significantly affected, so I think the problem is not structural, just a bit of inflammation. VO2 intervals tomorrow early, then another attempt at rationale weight training in the afternoon after a run/sauna session.

I've got one more week in this intimate little OS group, then off for two weeks skiing, and probably slide into Jan OS postings when I return.

Paul Hough

@Al Truscott - Squatting 360 is beastly.  I won't leg press more than 200#.  Must be all that skiing!

Fri AM - 94 mins recovery ride on the bike.  I'm leaving for D.C. this afternoon and it will be friggin' cold this weekend.  I plan on running outdoors tomorrow, but Sunday will be a toss up between outdoors or a trainer.  Anyway, that's why I rode on the bike 4 days straight.  Next week I will be attacking the bike to get 4000m climbing in 7 days.  That's my only remaining task to get to the next biking level in Rouvy.  

Al Truscott

Squats - I've been doing it all my life...yeah, I think first swimming competitive breaststroke, then skiing helped, but its mostly genetics, from my father. I use a machine, not a bar, and I don't go lower than 90 deg @ most.

This AM, I did the week 7 VO2 Lvl 2 intervals (Zwiftervals). It's a very satisfying workout, and I have no desire to graduate to level 3. It's 50F here when I woke up, I might even put on shorts, or very light weight tights, for the afternoon's run. But two shirts for sure. I feel about running temps the way @Paul Hough feels about water temps.

Mark Hickman

Paul @ Al; hope the recoveries are going well.

2.5 hrs on Zwift yesterday; rode with West coasters for about an hour until i think i inadvertently hit a turn key and lost the group.  11 mile run this afternoon at steady TRP, with 2x1 at Z4.  Not that I've realigned by fatigue levels a bit, workouts seem to be going better.  Plan to get my first swim in a few months in tomorrow, then maybe run 4-5 miles.

Hard to believe week 7 is here already.  mark

Paul Hough

Week 7 done.  I completely wimped out on running outdoors.  It was already down to 34 when I woke up Sat and the wind was setting off car alarms on the street.  I went to the hotel fitness center for a gym workout instead.  Then we spent the rest of the day at the White House, the White House Visitors Center, the Lincoln Waffle Shop, the International Spy Museum, Georgetown Cupcakes and Legal Seafood.  Great day in my old stomping grounds.

Sunday started with 75 mins on the treadmill and ended with 50 mins on the treadmill ... proud to have doubled.   In between was Bob and Edith's Diner, the National Archives, the Pentagon 911 memorial, and Chevys Mexican Restaurant.

What is really weird is that we are on the 7th Floor in room 715 of our hotel looking across the street from the apartment complex we used to live in ... apartment 715!!