Another rest day! What are you all doing for your recovery today?
I did Leigh's most AWESOME lower body Maintenance routine from the Wiki and I have a massage scheduled for this afternoon.
Folks, if you have not downloaded the Maintenance Routine stuff from the Wiki and started using it you are seriously missing out!! I went through almost a year of PT sessions 2 years ago to rebuild my core/stability which contributed to a lower back injury and have been struggling to find a way to get myself back into that kinda routine again (the calf issues are caused by lack of stability/core strength). I don't have the PT resources around here like I had back in Maryland. Leigh's Maintenance stuff is EXACTLY the kinda stuff I'd be doing if I were in those PT sessions!
I'm going to spend the next two days resting and stretching as I woke up yesterday with an extreme amount of pain in my hamstrings that would not go away. Added to an odd knot/pain spot I have between my shoulder blades and I feel beat up- and it's only week 2!! Think with my holiday Monday some extra rest will do me good. Hope everyone enjoys their recovery!
I'm taking the day off to relax (work ) and then head to the mountains for the long weekend with the family. I'll end up missing one of the weekend workouts BUT I will be swimming on Sunday (outdoors in a hot spring pool. @Al - going to Glenwood for the day). I'm not sure what the wife has planned for tomorrow, either skiing (kids will be in lessons all day) or shopping. If shopping wins out, at least I know I'll have banked some serious SAU's for future use and they have a Pear Izumi outlet store nearby so I'll be picking up some new gear (it won't be a total bust). I do plan on making up one of the workouts from the weekend on Monday afternoon when we return home, just not sure which one.
Side note, I just saw this deal on Twitter and picked up a new FuelBelt (1/2 off)...http://schwaggle.active.com/bay-area (I'm getting a head start on the shopping should the wife win out).
Totally off today. Actually biting at the bit for tomorrow to get here so that I can do something. Like others, i think that I am going to turn Monday and Friday into lifting days. 1hr each, complete body workouts and then stretch/foam roller in the evening.
Um, this is why I shouldn’t play hockey. Huge bruise from stopping a shot with my ankle exactly where there is no padding last night. Epic defensive move earning props from the boys. Very poor triathlon move worthy of getting me kicked out of EN. I’d really be worried about sharing this but as we speak I see Rich has a bad elbow from a similar non-tri incident.
Anywhoo, I swam this morning and a new guy with thick Russian accent at the pool watches me swim for awhile and says: “I see professionals come in morning!” Nice. I’m choosing to believe he is complimenting my swimming.
Glad to have the rest of the day to stay off the ankle and maybe massage some of the bruising out tonight? Bad, bad Jenn.
@ Nemo: Thanks for the rest day thread, great idea!
@ Al: Keep us posted on the commuting! I used to do this twice a week. I didn’t last year, as I didn’t want to mess up the training for my first IM I would appreciate any tips you have on incorporating it again...
@ Aaron: Would love to hear how the hot spring pool swimming goes! Sounds fun!
Glad to have a day off to rest my lower back. It seems like it's always a little sore for a few days after going to the chiropractor as it adjusts to being in the right position. I also have an inversion table that REALLY helps my lower back. Otherwise, I'm kind of surprised how well my legs have held out over the first 2 weeks of OS. Even though it's been 20 years, my body must remember getting in shape at the beginning of each hockey season.
@ Jenn - ouch, I was a defenseman so I cringe to think of taking another puck in the ankle. Most people haven't experienced it but the only way I can think of describing it is that it's like having some hit the ball of your foot or ankle with a hammer as hard as they can. Not a good feeling. Hope you recover quickly.
I'm a bit late... but on rest days I usually hit the gym to lift or do an in-office 30 minute routine during lunch (abs, pushups, some band work). I did that Mon and again on Wed bc I knew I couldn't run Wed.
Tonight is another rest day and I hope you're all enjoying it. Since I skipped Wed (and didn't do the brick this week - winter weather makes those really hard), I'm hoping to hit the gym tonight after work for 45' on the mill... but I'm not sure how that will go. I just started a cleanse, so it might be light jogging/walking as my energy level permits. I feel okay now (a bit of a headache) and the protocol recommends exercise, but not the intense stuff... so, if it's a power walk I'll take it. Better than nuthin. Then home for leftover cucumber mint soup.
@ Aaron - I don't know how much actual *swimming* you can get done in the Glenwood Hot Spgs pool. It's good for tootling around; down at the west end it's a little cooler and you can actually get some speed up, but still, it's close to 90 even there, and the body just doesn't want to move too fast at that temp. FYI Glenwood has a public rec center with a good indoor pool out near the shopping center where Target is. $10 drop in fee, children's slides, etc.
@ Jenn - Up until this witner I would commute in all weather and conditions, but during my recovery, I'm more tentiative. I'm waiting for a bit more light and less standing water before giving it a go, maybe mid Feb after my ski vacation. It was tough to do days when I hit the trainer, but otherwise, it didn't seem to impact running. So it was mostly Mon & Fri. Main benefit is to toughen me up mentally to cars and weather, I think. Regarding pucks - better the ankle than the face? Favorite Pac NW bike commuting concepts: "It's a quick way to get that shower in every morning!" "There's no such thing as bad weather, just bad clothing." "The human body is 55% water anyway!" (These are what I would tell people in the elevator when they noted I bicycled in on a typical winter day.)
@ Jennifer & Nemo - Based on your recommendation, I will invest the time to investigate Leigh's contribution on the wiki - likeslike a major undertaking just to download!
@ Jenn - ouch, I was a defenseman so I cringe to think of taking another puck in the ankle. Most people haven't experienced it but the only way I can think of describing it is that it's like having some hit the ball of your foot or ankle with a hammer as hard as they can. Not a good feeling. Hope you recover quickly.
@ Allen. Fellow defenseman! Yea!!! I’m a natural D and so is my husband. So much so that our boat is named “Blueliner”, actually.
Heard talk they’re looking to put in a rink in your neck of the woods?!? Any inclination to hit the ice again? BTW totally cool you remember the Miracle on Ice moment. Not a lot of people can say that and that you were a player at the time musta been really special.
Well, my plan was to make today a strength/core workout but that got crushed by my boss sitting down in my office. Almost two hours and three stories I'd already heard later, I realized my workout plans were dashed. Oh well, my tri coach in college used to say "Rest is a weapon."
I've been using the TRX for strength training since my wife (a PT, Pilates instructor, CSCS and TRX instructor) came across one at an IDEA Fitness conference and sent it to me in Iraq a couple years ago. I can crush myself on it in a full body workout in about 30 minutes. Incredibly efficient and totally functional stuff. I've recently started to add a weighted vest to the equation as my 120# frame tends to make bodyweight work relatively (to say a 220# dude) easy. I also work in some yoga - P90X yoga has thus far been my fave - to work on flexibility. Since my wife runs her PT/Pilates business out of a full-blown studio upstairs, I have easy access to all sorts of foam rollers, BOSU, stability ball, kettlebells, etc. Doubles as the pain cave but I have to put the bike and rollers away when not in use. <span class="afEmot" onclick="amaf_insertHTML('<img src=\'/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif\' />')" unselectable="on" style="width: 20px; height: 20px; cursor: hand"><img title="<img src='/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif' align="absmiddle" border="0" />" onmousedown="return false;" src="/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif" width="20" height="20" alt="" /></span>    I will definitely check out Leigh's stuff as I'm always in the market for new workouts.  I'm a firm believer that the body responds to varied exercises much better than doing the same thing over and over again. </p>
a nice relaxing night with the kids and a beer! question: tomorrows workout calls for 3x8s and a 2x15, add in the standard workout of 22 minutes and you end up at 76 minutes without any cool down... assuming to just go with it. do most people include a cool down in a workout where you have "...remainder at Z3? or run out to the end of the full hour at Z3?
@ Scott - Me, I make absolutely sure I do the main set - in this case, the 2 x 8'. Secondly, I try to hit the minutes listed. Third, if I'm still upright, I do the 80-85% stuff as listed. The longer into the OS, the more I am able to do all three. But I don't feel guilty if I don't do all of the 80-85% stuff; almost always, it's a mental thing to finish it, but sometimes, the flesh is not willing either. E.g., yesterday was the first time (I'm at week 2 now) I made it to 60 minutes with 15 minutes of 80-85% at the end.
Tomorrow, I'll probably do 2 x 10' @ FTP, and 2 x 10' @ 80-85%. A trick I use to keep going is start at 85% and gradually drop to 80% at the end; I do the opposite with the FTP intervals, going from 95 (or 97) to 100%. I can do this "painlessly" by pre-programming my wattage for the CompuTrainer. Anyway, my goal is to be ready for the heavy Saturday work which is coming in about two months - build up to it rather than be tired out by the time we get there.
NEMO ALERT: STOP READING
From last year's week 10 OS: 2 x 20' (4') @ 100%, 3 x 3' (3') @ 120%, 2 x 15' ( 2') @ 85%. RUN: 35 min, out @ MP, back @ ;HMP. This year is rumored to be something similar. The wily folks will be doing those workouts outside, not on the trainer, by that point.
I ALWAYS cool down on the trainer, if only for 3-4 minutes, until my HR gets below 100 or so, and I've stopped sweating.
HA HA HA, thanks for the warning AL! I'm keeping my head in the sand about those workouts until I have to face them!
Just a word of warning to everyone, the "60 minutes" listed on the workouts are largely very rough swags. It's a dirty little secret, but quite often those "on hour" bike workouts in the OS run much closer to 1:30ish. Especially as we get further into the plan.
@Jenn: LOL.. I'm dealing with something similar from last Sunday - big slapper to my instep, just below big toe. Huge B&B mark but not much pain actually... lucky me... ;-) I'll try to stay out of the way of those tonight (Game at 11... ;-)
Comments
Another rest day! What are you all doing for your recovery today?
I did Leigh's most AWESOME lower body Maintenance routine from the Wiki and I have a massage scheduled for this afternoon.
Folks, if you have not downloaded the Maintenance Routine stuff from the Wiki and started using it you are seriously missing out!! I went through almost a year of PT sessions 2 years ago to rebuild my core/stability which contributed to a lower back injury and have been struggling to find a way to get myself back into that kinda routine again (the calf issues are caused by lack of stability/core strength). I don't have the PT resources around here like I had back in Maryland. Leigh's Maintenance stuff is EXACTLY the kinda stuff I'd be doing if I were in those PT sessions!
Seriously, I heart Leigh
Sitting here with no scheduled workout on the docket. Eery feeling but i will take it.
Enjoy the day everyone!
x2 on Leigh's wiki stuff too
I'm taking the day off to relax (work
) and then head to the mountains for the long weekend with the family. I'll end up missing one of the weekend workouts BUT I will be swimming on Sunday (outdoors in a hot spring pool. @Al - going to Glenwood for the day). I'm not sure what the wife has planned for tomorrow, either skiing (kids will be in lessons all day) or shopping. If shopping wins out, at least I know I'll have banked some serious SAU's for future use 
and they have a Pear Izumi outlet store nearby so I'll be picking up some new gear (it won't be a total bust). I do plan on making up one of the workouts from the weekend on Monday afternoon when we return home, just not sure which one.
Side note, I just saw this deal on Twitter and picked up a new FuelBelt (1/2 off)...http://schwaggle.active.com/bay-area (I'm getting a head start on the shopping should the wife win out).
I hope everyone enjoys the weekend.
Aaron
Happy Rest Day!
Um, this is why I shouldn’t play hockey. Huge bruise from stopping a shot with my ankle exactly where there is no padding last night. Epic defensive move earning props from the boys. Very poor triathlon move worthy of getting me kicked out of EN. I’d really be worried about sharing this but as we speak I see Rich has a bad elbow from a similar non-tri incident.
Anywhoo, I swam this morning and a new guy with thick Russian accent at the pool watches me swim for awhile and says: “I see professionals come in morning!” Nice. I’m choosing to believe he is complimenting my swimming.
Glad to have the rest of the day to stay off the ankle and maybe massage some of the bruising out tonight? Bad, bad Jenn.
@ Nemo: Thanks for the rest day thread, great idea!
@ Al: Keep us posted on the commuting! I used to do this twice a week. I didn’t last year, as I didn’t want to mess up the training for my first IM I would appreciate any tips you have on incorporating it again...
@ Aaron: Would love to hear how the hot spring pool swimming goes! Sounds fun!
@ All: Rock on!
@ Jenn - ouch, I was a defenseman so I cringe to think of taking another puck in the ankle. Most people haven't experienced it but the only way I can think of describing it is that it's like having some hit the ball of your foot or ankle with a hammer as hard as they can. Not a good feeling. Hope you recover quickly.
I'm a bit late... but on rest days I usually hit the gym to lift or do an in-office 30 minute routine during lunch (abs, pushups, some band work). I did that Mon and again on Wed bc I knew I couldn't run Wed.
Tonight is another rest day and I hope you're all enjoying it. Since I skipped Wed (and didn't do the brick this week - winter weather makes those really hard), I'm hoping to hit the gym tonight after work for 45' on the mill... but I'm not sure how that will go. I just started a cleanse, so it might be light jogging/walking as my energy level permits. I feel okay now (a bit of a headache) and the protocol recommends exercise, but not the intense stuff... so, if it's a power walk I'll take it. Better than nuthin. Then home for leftover cucumber mint soup.
@ Aaron - I don't know how much actual *swimming* you can get done in the Glenwood Hot Spgs pool. It's good for tootling around; down at the west end it's a little cooler and you can actually get some speed up, but still, it's close to 90 even there, and the body just doesn't want to move too fast at that temp. FYI Glenwood has a public rec center with a good indoor pool out near the shopping center where Target is. $10 drop in fee, children's slides, etc.
@ Jenn - Up until this witner I would commute in all weather and conditions, but during my recovery, I'm more tentiative. I'm waiting for a bit more light and less standing water before giving it a go, maybe mid Feb after my ski vacation. It was tough to do days when I hit the trainer, but otherwise, it didn't seem to impact running. So it was mostly Mon & Fri. Main benefit is to toughen me up mentally to cars and weather, I think. Regarding pucks - better the ankle than the face? Favorite Pac NW bike commuting concepts: "It's a quick way to get that shower in every morning!" "There's no such thing as bad weather, just bad clothing." "The human body is 55% water anyway!" (These are what I would tell people in the elevator when they noted I bicycled in on a typical winter day.)
@ Jennifer & Nemo - Based on your recommendation, I will invest the time to investigate Leigh's contribution on the wiki - likeslike a major undertaking just to download!
Well, my plan was to make today a strength/core workout but that got crushed by my boss sitting down in my office. Almost two hours and three stories I'd already heard later, I realized my workout plans were dashed. Oh well, my tri coach in college used to say "Rest is a weapon."
I've been using the TRX for strength training since my wife (a PT, Pilates instructor, CSCS and TRX instructor) came across one at an IDEA Fitness conference and sent it to me in Iraq a couple years ago. I can crush myself on it in a full body workout in about 30 minutes. Incredibly efficient and totally functional stuff. I've recently started to add a weighted vest to the equation as my 120# frame tends to make bodyweight work relatively (to say a 220# dude) easy. I also work in some yoga - P90X yoga has thus far been my fave - to work on flexibility. Since my wife runs her PT/Pilates business out of a full-blown studio upstairs, I have easy access to all sorts of foam rollers, BOSU, stability ball, kettlebells, etc. Doubles as the pain cave but I have to put the bike and rollers away when not in use. <span class="afEmot" onclick="amaf_insertHTML('<img src=\'/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif\' />')" unselectable="on" style="width: 20px; height: 20px; cursor: hand"><img title="<img src='/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif' align="absmiddle" border="0" />" onmousedown="return false;" src="/DesktopModules/ActiveForums/themes/_default/emoticons/sad.gif" width="20" height="20" alt="" /></span>    I will definitely check out Leigh's stuff as I'm always in the market for new workouts.  I'm a firm believer that the body responds to varied exercises much better than doing the same thing over and over again. </p>
question: tomorrows workout calls for 3x8s and a 2x15, add in the standard workout of 22 minutes and you end up at 76 minutes without any cool down... assuming to just go with it. do most people include a cool down in a workout where you have "...remainder at Z3? or run out to the end of the full hour at Z3?
@ Scott - Me, I make absolutely sure I do the main set - in this case, the 2 x 8'. Secondly, I try to hit the minutes listed. Third, if I'm still upright, I do the 80-85% stuff as listed. The longer into the OS, the more I am able to do all three. But I don't feel guilty if I don't do all of the 80-85% stuff; almost always, it's a mental thing to finish it, but sometimes, the flesh is not willing either. E.g., yesterday was the first time (I'm at week 2 now) I made it to 60 minutes with 15 minutes of 80-85% at the end.
Tomorrow, I'll probably do 2 x 10' @ FTP, and 2 x 10' @ 80-85%. A trick I use to keep going is start at 85% and gradually drop to 80% at the end; I do the opposite with the FTP intervals, going from 95 (or 97) to 100%. I can do this "painlessly" by pre-programming my wattage for the CompuTrainer. Anyway, my goal is to be ready for the heavy Saturday work which is coming in about two months - build up to it rather than be tired out by the time we get there.
NEMO ALERT: STOP READING
From last year's week 10 OS: 2 x 20' (4') @ 100%, 3 x 3' (3') @ 120%, 2 x 15' ( 2') @ 85%. RUN: 35 min, out @ MP, back @ ;HMP. This year is rumored to be something similar. The wily folks will be doing those workouts outside, not on the trainer, by that point.
I ALWAYS cool down on the trainer, if only for 3-4 minutes, until my HR gets below 100 or so, and I've stopped sweating.
Just a word of warning to everyone, the "60 minutes" listed on the workouts are largely very rough swags. It's a dirty little secret, but quite often those "on hour" bike workouts in the OS run much closer to 1:30ish. Especially as we get further into the plan.