8 Weeks to Go
8 weeks to go and I can run again!!! What a __ relief. I went down with a calf injury on 13 days ago and could not run a step. Was ready to just throw in the towel b/c it was my second significant injury of the year and I have no intention of walking the marathon.
Strictly swimming, biking, stretching only since 9/13. Tried running again last Thursday on a t-mill, made it 6 minutes until I had to stop with the same issue. This weekend usted the Trigger Point roller, ART ball/tennis ball over, and over, and over, and over... Hit the t-mill tonight hoping to get 30-40 minutes Z1 (another test) and ended up hitting 3x1mile intervals at Z4 (7:40/mile), though at 0% grade and eased into the first interval gingerly due to nerves. Felt like I could have run 1-2 more intervals easily - and I haven't had a run workout in almost 2 weeks. Felt like nothing was lost. I'll play the Thursday long run by ear - maybe target 90 minutes and adjust expectations from there.
@John - still got my fingers crossed for you and hope your Knee heals up soon. Not sure if you can bike/run at all, but some rest might do your body good.
Oh yeah - Leigh Boyle and Athletes Treating Athletes.com are the greatest!! (and Leigh's a Giants fan to boot - go Big Blue!!)
Comments
@ Terry - the water is so clear and perfect, you'll easily want to swim for 2+ miles. Just make sure to go early (7 AM) morning to avoid the wind-whipped water which starts picking up by 9-10 AM. Two other palces to swim while you're there, if you have the time (each less than an hour from the Kona pier): A-Bay (the public beach just south of Waikoloa resorts) and the cover just north of the Place of Refuge Nat'l Park. Both are easy access, glass smooth protected expanses filled with turtles and the usual tropical fish show. My wife and I swam with dolphins at the Place of Refuge last time we were there.
12min at 6.8mph,
12x 400m (3') at 9.1mph,
12min at 7.5mph
Does anyone know whether the AZ swim course buoy line is a straight line from start to turnaround point or does it veer right to mirror the right hand shoreline that also veers a little to the right as one heads towards the bridge?
Had a nice ride again today with Tom Glynn:
Entire workout (194 watts):
Duration: 1:45:08
Work: 1223 kJ
TSS: 121.6 (intensity factor 0.851)
Norm Power: 230
VI: 1.18
Distance: 31.946 mi
Elevation Gain: 1014 ft
Elevation Loss: 1025 ft
Then we hit the pool and I swam 1,650 yards (1 mile) all pulling.
Knee was sore after the ride but felt fine after the swim. Probably since I wasn't kicking. A bit sore this afternoon, but not bad.
Riding with some friends tomorrow. Not sure what level of ride it will be, but ass uming a "chat and ride." We shall see.
My left hip flexor is confirmed (Doctor and PT) to be a spasmed ball. Looks like my run training might be minimized for about a week. Hopefully that will no impact my training too much.
@Dave: It is straight. See here: http://ironmanarizona.com/course/swim/
@Jonathon: Take care of that thing. I DO NOT want you to be hanging with me on the run (aka walk) at AZ.
Long ride today with a new group. More "chatting and riding" than I am used to, but it was fun. Nice to ride with our very own Dana Laytham Herbert (a non-chatter). She and I just bared down and got some good work in. We pulled each other and really pushed hard in sections. She is gonna do awesome at IMAZ!
4 hours, 70 miles, 2,500 feet of climbing at .776 IF and VI of 1.28 (DOH!). Did a few short intervals "near" FT. Did lotsa testing on the knee hammering the flats and going easy and then hard on a couple of nice climbs.
First 3 hours was .826 IF then the knee starting aching so I just spun the last hour at .634. Hence the low overall IF.
I love my road bike. :-)
Work Works, Work=Speed
DDDAAAAMMMMMNNNNNN!!! You guys are killing it. Way to go!
Today's ride wasn't that great. Started out at 38*...I looked like a bike ninja but then it warmed up to around 50 by the time I was finished.
I hit the first few Z4 intervals then topped out at z3 for the rest. Once the 6 x 12 Z3 intervals came around I could only hit the first 3 and the rest of the ride was Z1/Z2 just get home. Feeling the fatigue and the 50 miles yesterday probably didn't help.
Total ride today : 4:43, 253 TSS, .732 IF, 173 avg watts, 190 pNorm, 1.09 VI