JOS Week 2 Maintenance/Rest Day Thread
We always have a "Bike Thread" and a "Run Thread". I thought it would be pretty helpful (especially for those of us trying to focus on quality recovery) to have a Maintenance Day thread too each week. 
I did a lot of rolling and trigger point digging on my left problem leg yesterday. So much so that I actually bruised myself 
So today I think I'll lay off the roller! I have been starting every day with Sun Salutations for a little over 2 weeks now. It's just a simple routine, warms everything up, and hits all my problem areas. So I did that this morning followed by my core/strength work (clamshells, bridges, one leg dead lifts). I should be very rested for the bike tomorrow!
Soooo- What are the rest of you doing today?
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I'm going to throw in a quality bike and do 60' at FTP.
Tonight calls for stretch/strength and about 2K in the pool, just because I want to swim 1/week with my sister.
Dave
Today AM for me 5000m swim to include my core work- fly sets.....
PM 30-45min trainer, strerch
Can't wait to get out and do an easy jog in the snow. I don't care how long, I miss running everyday and my knees felt better when I did, so I'm going to try and pound some rust out!
Because of the EN plan I can tell I'll be doing a lot less bike commuting this year. My current thinking is to ride in on the rest days and on any days that I can get the assigned workout done in the morning before work. I'm also going to put a GSC10 on my commuter bike and track the activity in Garmin Connect (under a different username from my training).
After technical 10 mile trail run on Sat, hr bike & core yesterday, I am just going to play in the SNOW !!
Good call on this, Nemo. I am also think a Q&A thread for the noobs might be helpful. Kind of an "Ask The WSM's" thread.
I am feeling good today, i can tell how I am doing by the morning stair repeats getting my son ready for school. Legs were very good for this mornings session.
Met Tom Glynn at the gym and we did an hydrostatic body fat test dealio. They measure your body comp in the water. Supposed to be accurate to less than 1%. My test was as expected, but I have some works to do between now and my next test in March.
Tom and I then swam 20 or so minutes. Just easy swim, reaching long and stretching out the body. Felt good and I felt relaxed after.
Thought that was it but Dan has called me out for some frequency running to help him clear out the rust so I will run 15' @ easier than Z1 and then spend 30' or so on the roller and using the TP gear.
Happy Monday.
On a side note, I've been stretching and foam rolling 2-3x/day for the last couple of weeks to help ease some back pain. Once I got over the initial "holy s#$t this hurts" I've noticed a huge improvement in flexibility and have been pain free. I know this is nothing new to people who stretch, but I was not one of them...now I am!
Full run through of the functional strength work I have to do--I'm doing versions daily. Ow.
Matt, actually, I used the bike commuting for easy recovery, plus it felt really good. I would not hammer or anything
just my 0.02$
Any thoughts from the WSMs?
-hb
Turns out the my hotel doesn't have a partnership with a local gym so I am now in a jam to try and find someplace to spin/run the rest of the week. Hopefully after tomorrow the weather will clear up and I can get back outside for the runs. The bike may have to wait until Thursday evening after I land around 7:30pm.
Nice work to all, let's see how week 2 plays out.
Today: 3x8@100%FTP(2), balance@Z3: my first workout of the OS!
Recovery will be on Wednesday as I nervously wait.
Re bike commuting: last year in OS I kept up my bike commuting of 15 yrs. I miss it this year, but am waiting to bike outside until the roads are dry as I need to rebuild my confidencemjust asmindo my upper extremity muscles.
As I remember, commuting was totally "recovery" pace, and worked just fine, even with the extra work of the bike hack. Just don't try to make it an additional workout. More like a daily stroll.
Historically my bike commutes have been more like VO2 max intervals between stoplights...I'll need to work on dialing it back, although that might happen naturally given that the EN workouts will be much more training than I'm used to. Unlike many EN folks I'm not coning from a "long and slow" background. I'm new to long course and my homegrown training for olympic distance was incredible intensity but equally incredible lack of volume (<4hrs a week training on avg last season). I have a feeling my bike commutes historically functioned as additional "workouts" ...2x 18 mins per day, on average 3 days a week, that's almost 2 hrs a week, or a 50% add to my training.</p>
This year is going to be VERY different for me!!!
Good luck everyone as things start to ramp up!
I had significant DOMS yesterday. Got on the roller and TP ball for the quads. Lots of stretching. All was better by this morning.
X2!! And thanks Mike for catching this! I missed it in my review.
Cry me a river!