R hammy went from playing the role of 'Sore' to an official 'Injured'.
Don't think it'll require much more than a few PT visits. It usually doesn't bother intense cycling sets, just shows up when I run out of my comfort zone. I expect that Tues and Thurs bikes will be unaffected. Wed run might be a teaser. Should be able to get to PT on Friday.
2 x .5mi (3') at z4/TP (ie 7:04) then 1 x 1mi at same pace...the half mile intervals were sore but not so bad as to slow down. Then on the 1 mile interval, I felt it lock up pretty good at about 3/4 mile. Walked it off. May have pulled up just in time. We'll see.
Autopsy: Reviewing my watch showed that I was going too hard. I wasn't necessarily trying to. It was dark and I was checking pace intermittently. Looks like I was running 6:35- 6:50 for most of the work sessions. That being the case, it doesn't surprise me that my leg acted up.
I'm not interested in asking for a gimp version of the OS plan. I plan on doing the sets as prescribed, as much as possible, and just get back in the habit of babying my leg through PT and stretching. Seems that the OS requires plenty of time to recover between runs. i wouldn't be surprised if I'm running Wednesday.
@ ;Joe - Sometimes when I have had a hard week I have difficulty getting my HR up. I'm sure the tests and the first week have taxed the body. Enjoy the day off on Monday and see how you come back on Tuesday and Wednesday.
@Chris- Sorry to hear about the hamstring. Get it healed up and don't come back running too soon and reinjure it. You might also want to post something in the injury forum Leigh and a few other have some great advise. Finally maybe post to the micro thread when you come back, perhaps you will need to avoid the z4/TP stuff for another week.
I got in my run this evening on the treadmill 2X1/2 mile 4:55 &4:55 and 1X1 @ 9:47. I felt tired today and did some walking in the warm up and cool down but got the main set in.
Even though this is my 2nd OS last year I started the bike in November and running in January. Starting both at the same time has given some extra fatigue. Good thing it's a short work week coming up for me which means some extra sleep.
Did my run yesterday afternoon. Had gone for 2 hr hike with spouse so was already feeling the brunt of that on my knees. Went for the run directly after the hike. Not a great idea. Got the main set done. The 2x 1/2 @ 7:20 the 1 mi at 7:30. It took me a good 25 mins to warm up in the cold weather, by that time I was done with main set. Finished the 45' run at a solid pace. I have to figure out how to warmup before getting out in the cold.
@chris heal up . you have plenty of time in OS to take that extra rest. personally I don't turn on the top gear week 1 in OS (apart from the tests). I prefer to slowly let my body adapt over week1-2 and then push it to that uncomfortable point on the run and bike.
Alright...week 1 is in the books. I did all the prescribed workouts as written with two modifications. I attempted to redo my vdot on Saturday and came to the conclusion that my vdot is not a 48, it is closer to a 47 right now. ICK!! It will improve quickly though. On Suday I did a 45 minute TT with some friends instead of the shorter intervals. It was great except I have a new aero position that I am not used to and my power was LOW. But my HR proves I was doing the work as does the soreness in my lungs and hacking cough.
Sticking to the plan for week 2.
Has anyone noticed that week 2 looks noticably more difficult? Instead of 2x8 at 100% I thought I saw 3x8. WTF?
@Eric - the Tuesday workouts and the Saturday workout are harder that the other weekly bike. The the 3X8's are to make up for have no test this week and we need to put in some more time at FTP. Enjoy the pain the time at FTP only goes up from here.
Comments
R hammy went from playing the role of 'Sore' to an official 'Injured'.
Don't think it'll require much more than a few PT visits. It usually doesn't bother intense cycling sets, just shows up when I run out of my comfort zone. I expect that Tues and Thurs bikes will be unaffected. Wed run might be a teaser. Should be able to get to PT on Friday.
2 x .5mi (3') at z4/TP (ie 7:04) then 1 x 1mi at same pace...the half mile intervals were sore but not so bad as to slow down. Then on the 1 mile interval, I felt it lock up pretty good at about 3/4 mile. Walked it off. May have pulled up just in time. We'll see.
Autopsy:
Reviewing my watch showed that I was going too hard. I wasn't necessarily trying to. It was dark and I was checking pace intermittently. Looks like I was running 6:35- 6:50 for most of the work sessions. That being the case, it doesn't surprise me that my leg acted up.
I'm not interested in asking for a gimp version of the OS plan. I plan on doing the sets as prescribed, as much as possible, and just get back in the habit of babying my leg through PT and stretching. Seems that the OS requires plenty of time to recover between runs. i wouldn't be surprised if I'm running Wednesday.
Just send some good mojo this way, will ya?!
@ ;Joe - Sometimes when I have had a hard week I have difficulty getting my HR up. I'm sure the tests and the first week have taxed the body. Enjoy the day off on Monday and see how you come back on Tuesday and Wednesday.
@Chris- Sorry to hear about the hamstring. Get it healed up and don't come back running too soon and reinjure it. You might also want to post something in the injury forum Leigh and a few other have some great advise. Finally maybe post to the micro thread when you come back, perhaps you will need to avoid the z4/TP stuff for another week.
I got in my run this evening on the treadmill 2X1/2 mile 4:55 &4:55 and 1X1 @ 9:47. I felt tired today and did some walking in the warm up and cool down but got the main set in.
Even though this is my 2nd OS last year I started the bike in November and running in January. Starting both at the same time has given some extra fatigue. Good thing it's a short work week coming up for me which means some extra sleep.
Gordon
C
Went for the run directly after the hike. Not a great idea. Got the main set done. The 2x 1/2 @ 7:20 the 1 mi at 7:30. It took me a good 25 mins to warm up in the cold weather, by that time I was done with main set. Finished the 45' run at a solid pace.
I have to figure out how to warmup before getting out in the cold.
@chris heal up . you have plenty of time in OS to take that extra rest.
personally I don't turn on the top gear week 1 in OS (apart from the tests). I prefer to slowly let my body adapt over week1-2 and then push it to that uncomfortable point on the run and bike.
I attempted to redo my vdot on Saturday and came to the conclusion that my vdot is not a 48, it is closer to a 47 right now. ICK!! It will improve quickly though.
On Suday I did a 45 minute TT with some friends instead of the shorter intervals. It was great except I have a new aero position that I am not used to and my power was LOW. But my HR proves I was doing the work as does the soreness in my lungs and hacking cough.
Sticking to the plan for week 2.
Has anyone noticed that week 2 looks noticably more difficult? Instead of 2x8 at 100% I thought I saw 3x8. WTF?
You'll be missing the 3x8's soon enough. We'll be at 2x15 and 2x20 before you know it.
@Eric - the Tuesday workouts and the Saturday workout are harder that the other weekly bike. The the 3X8's are to make up for have no test this week and we need to put in some more time at FTP. Enjoy the pain the time at FTP only goes up from here.
Gordon
HaHaHa...bring it on!!!