I survived a week of on-call at work and still stuck to a consistent schedule.
Injuries - My hamstring is back to 100%, but my Achilles is maybe only 70% at best. I'll continue to hold down my pace and keep the mileage lower and focus on the bike and swim. The good news is that it does seem to be less swollen and responding well over all to rest, stretching and POT exercises. I've cut back on anti-inflammatories and it's not doing too bad.
I'm finally seeing some progress on the bike. IT took until late in the week when my legs had rested to really lay down some power.
Weekly Totals:
Swim - 3h09m, 12650y
Bike - 7h07m, 148mi
Run - 2h29m, 16.9mi
Strength - 15min
TOTAL - 13 hours
Yes, that's right, I went from 53 miles last week to 17 this week. I still ran 6 days, but kept the runs short. On the positive, I did 1 mile at a tempo pace of 160-161 bpm and held a 5:40 pace on a treadmill... in my fairly heavy ride 6's. Worst case, consistently running even 35mpw will still put me in descent shape for my 70.3 and 40mpw in enough for the IM. I plan to hold miles to just 22-24 miles this week with my longer runs at just 5-6 miles. and the other 4 at 3-4.
I'm trying not to let the injury get me down. Just realize that these things happen and learn from my mistakes.... and realize that it could be worse.
Charity Donations - I'm almost 1/4 of the way there. Now it's crunch time to get the word out and pound the pavement. I'm feeling confident I can hit my goal.
Lupus Foundaton of America, Iowa Chapter Donations
DONATE NOW!
Sunday, February 23, 2014
Friday, February 21, 2014
New Donation Leader! & Hyvee 5150 US Championship
We have a new donation leader! Many thanks to Peevler Real Estate for their generous contribution. The first "corporate" level donor. Get the logo ready. I'll be sure to hit you up again if you fall off the top 2 donor list. fF there's a tie, the one to donate first is the tie breaker.
I signed up for the Hyvee 5150 US Championship, Elite Division race today. I forgot that the top 5 in the qualifier race received a free entry. Cool. I'm now completely singed up for all of my races this season except the local Y-Athlon.
I signed up for the Hyvee 5150 US Championship, Elite Division race today. I forgot that the top 5 in the qualifier race received a free entry. Cool. I'm now completely singed up for all of my races this season except the local Y-Athlon.
Thursday, February 20, 2014
LFA-Iowa Donation Update & FTP Test
I have my first donations! Many thanks to the Smidt's and First Community Bank. Ok, it's only $150, but its' a start. My flyer is complete. I need to get it printed on glossy paper and posted at the YMCA and a few other places around work to see if I get any hits.
I did my FTP test for the 2nd time this week today. Hey, if you don't like your results...just keep testing. It's not a bad 1 hour workout anyway by itself. I hit 307 Watts for 20 minutes, which is 292 @ 95%. HR average was 161, so I clearly am still just short on strength and fatigue resistance. I have some good headroom as far as cardio.
It tells me that I just need to keep working. HT good news is the first time I tested at the end of Dec. My average HR was 168. 4 weeks ago it was 166 at 1W lower FTP. So I'm getting more fit, even if I'm unable to generate more power. I have to keep in mind too that my training has been gradual and focused more on zone 2 & 3 efforts, not zone 4 threshold. I'll start to change that now that I've ramped up my weekly mileage. Add more intensity. I'm dropping my running load significantly getting over this Achillies injury. The injury does seem to be responding to reduced miles, the strength exercises and anti-inflammatories. But I'm not out of the woods yet. I'm going to claw my way back to around 45mpw, and not worry about the long runs for now and use a brick run to simulate runs on fatigued legs. The focus will be IM pace for the next 4 weeks with only some shorter tempo efforts if I'm feeling up to it. In my build periods, I'll bring back some more intervals to prepare for my 70.3, then focus on distance and IM pace this summer for my IM.
I did my FTP test for the 2nd time this week today. Hey, if you don't like your results...just keep testing. It's not a bad 1 hour workout anyway by itself. I hit 307 Watts for 20 minutes, which is 292 @ 95%. HR average was 161, so I clearly am still just short on strength and fatigue resistance. I have some good headroom as far as cardio.
It tells me that I just need to keep working. HT good news is the first time I tested at the end of Dec. My average HR was 168. 4 weeks ago it was 166 at 1W lower FTP. So I'm getting more fit, even if I'm unable to generate more power. I have to keep in mind too that my training has been gradual and focused more on zone 2 & 3 efforts, not zone 4 threshold. I'll start to change that now that I've ramped up my weekly mileage. Add more intensity. I'm dropping my running load significantly getting over this Achillies injury. The injury does seem to be responding to reduced miles, the strength exercises and anti-inflammatories. But I'm not out of the woods yet. I'm going to claw my way back to around 45mpw, and not worry about the long runs for now and use a brick run to simulate runs on fatigued legs. The focus will be IM pace for the next 4 weeks with only some shorter tempo efforts if I'm feeling up to it. In my build periods, I'll bring back some more intervals to prepare for my 70.3, then focus on distance and IM pace this summer for my IM.
Sunday, February 16, 2014
Weekly Wrap-up 02/16/14
I survived the 2nd base period mostly in 1 piece. My hamstring issue is gone. But my achillies is just as bad. Hopefully a recovery week will help. I think its' tendinitis, as it doesn't hurt to put weight on it, run or bike, but is sore when extended fully and to touch. Ice & NSAIDs are the current plan.
The week was capped off with a solid 3 hour ride and 1 hour brick run. The paces of each were close to my target IM paces. 207 Watts @ 129 HR on the bike and 7:14 run pace @ 142 HR. However I can't currently imagine sustaining that effort for 5 & 3 hours respectively.
I have a lot of work to do on the bike. I actually am feeling fairly confident on the run and might trim my mileage and intensity back just a little to focus more on the bike.
I've pretty much dropped the strength. I plan ot at least fit in a some plyometrics, run drills and some core work.
By the numbers:
Swim - 3h57m, 15,900y
Bike - 10h22m, 229mi
Run - 6h24m, 53mi
Strength - 15m
TOTALS - 20h59m, 1249 TSS
CTL -127.0
ATL - 166.3
TSB - -32.7
I'm building fitness pretty steady. My HR numbers on my bike and run reflect that. Not to just build the strength and fatigue resistance to match.
The week was capped off with a solid 3 hour ride and 1 hour brick run. The paces of each were close to my target IM paces. 207 Watts @ 129 HR on the bike and 7:14 run pace @ 142 HR. However I can't currently imagine sustaining that effort for 5 & 3 hours respectively.
I have a lot of work to do on the bike. I actually am feeling fairly confident on the run and might trim my mileage and intensity back just a little to focus more on the bike.
I've pretty much dropped the strength. I plan ot at least fit in a some plyometrics, run drills and some core work.
By the numbers:
Swim - 3h57m, 15,900y
Bike - 10h22m, 229mi
Run - 6h24m, 53mi
Strength - 15m
TOTALS - 20h59m, 1249 TSS
CTL -127.0
ATL - 166.3
TSB - -32.7
I'm building fitness pretty steady. My HR numbers on my bike and run reflect that. Not to just build the strength and fatigue resistance to match.
Tuesday, February 11, 2014
Weekly Wrap-up 02/09/14 (late)
OK, so I'm a little late for last weeks summary.
A even mix of good and bad... but nothing disasterous.
THE GOOD:
I had a solid string of 180+ TSS days and some solid bike rides. Rocked a 16 miles long run where i sailed a 1/2 marathon in 1:28 in zone 2. I touched into zone 3 a few times but ran about 90% of it in zone 2.
THE BAD:
In hindsight, given my frequency of higher intensity runs the last 10 days, that was a BAD, bad idea. Too hard, too fast, probably better to run it just at IM pace with a few pick-ups maybe every other mile or so. The result - a sore hamstring and sore achillies.
Next on Thursday a sinus infection popped up again. Then the icing on the cake on Friday was GI Issues and my sinus infection hitting harder. I canned my training that day, called in sick and did a lot of sleeping. I was still pretty weak all weekend, but salvaged a couple bikes and run efforts. Short of my targets, but at least still going in the positive direction.
I've also decided ot drop the strength training a little early and do some plyometrics and drills after short recovery runs.
Now the fun really begins. My 2nd longest training week of the 1st 1/2 of my season. 21 hours planned including 200+ miles on the bike. Looks like Sunday will be rideable, so I'll be outdoors for sure or possibly split the ride and do a ride outside, then a 2nd ride that evening.
UPDATE:
MY hamstring and achillies seem to be doing alright and getting slightly better. They actually don't bother me running, more walking. The achillies bothers me some cycling, but not painful.
Weekly Totals:
Swim: 3h31m, 14,200y
Bike: 7h25m, 151mi
Run: 5h25m, 44.8mi
Strength: 35m
TOTAL: 16h57m
TSS: 1031
CTL: 117.5
ATL: 139.6
TSB: -23.8
A even mix of good and bad... but nothing disasterous.
THE GOOD:
I had a solid string of 180+ TSS days and some solid bike rides. Rocked a 16 miles long run where i sailed a 1/2 marathon in 1:28 in zone 2. I touched into zone 3 a few times but ran about 90% of it in zone 2.
THE BAD:
In hindsight, given my frequency of higher intensity runs the last 10 days, that was a BAD, bad idea. Too hard, too fast, probably better to run it just at IM pace with a few pick-ups maybe every other mile or so. The result - a sore hamstring and sore achillies.
Next on Thursday a sinus infection popped up again. Then the icing on the cake on Friday was GI Issues and my sinus infection hitting harder. I canned my training that day, called in sick and did a lot of sleeping. I was still pretty weak all weekend, but salvaged a couple bikes and run efforts. Short of my targets, but at least still going in the positive direction.
I've also decided ot drop the strength training a little early and do some plyometrics and drills after short recovery runs.
Now the fun really begins. My 2nd longest training week of the 1st 1/2 of my season. 21 hours planned including 200+ miles on the bike. Looks like Sunday will be rideable, so I'll be outdoors for sure or possibly split the ride and do a ride outside, then a 2nd ride that evening.
UPDATE:
MY hamstring and achillies seem to be doing alright and getting slightly better. They actually don't bother me running, more walking. The achillies bothers me some cycling, but not painful.
Weekly Totals:
Swim: 3h31m, 14,200y
Bike: 7h25m, 151mi
Run: 5h25m, 44.8mi
Strength: 35m
TOTAL: 16h57m
TSS: 1031
CTL: 117.5
ATL: 139.6
TSB: -23.8
Sunday, February 2, 2014
Weekly Wrap-up X 2 - 02/02/14
Week of 1/20/14 totals
Swim - 9600y, 2h22m
Bike - 63.4mi, 3h24m
Run - 26.5mi, 3h14m
Strength - 50m
TOTAL 11h20m
This was a much needed recovery week. I picked up a sinus infection. Great timing with our vacation starting. I did test my FTP and managed 29 Watts. I think its higher, but the cold knocked me down a bit. My HR was lower than the last time I tested. My Tempo TT tested well. I managed 5:52@163 HR average.
Week of 1/27/14 totals
Swim - 9900y, 2h23m
Bike - 161.6mi, 4h45m
Run - 43.7mi, 5h07m
Strength - 15m
TOTAL - 15h15m
This week started out on a cruise ship in the Bahamas and ended with my beating the crap out of myself to get in my weekly volume and bike sessions. The last 3 days averages 193 TSS/day. CTL is up to 113.3, ATL 136, TSB -9.5. I put in some awesome treadmill efforts on the ship. I'm getting too used to the treadmill with a constant extreme cold and snow. I can't wait for longer days and some warmer weather.
Swim - 9600y, 2h22m
Bike - 63.4mi, 3h24m
Run - 26.5mi, 3h14m
Strength - 50m
TOTAL 11h20m
This was a much needed recovery week. I picked up a sinus infection. Great timing with our vacation starting. I did test my FTP and managed 29 Watts. I think its higher, but the cold knocked me down a bit. My HR was lower than the last time I tested. My Tempo TT tested well. I managed 5:52@163 HR average.
Week of 1/27/14 totals
Swim - 9900y, 2h23m
Bike - 161.6mi, 4h45m
Run - 43.7mi, 5h07m
Strength - 15m
TOTAL - 15h15m
This week started out on a cruise ship in the Bahamas and ended with my beating the crap out of myself to get in my weekly volume and bike sessions. The last 3 days averages 193 TSS/day. CTL is up to 113.3, ATL 136, TSB -9.5. I put in some awesome treadmill efforts on the ship. I'm getting too used to the treadmill with a constant extreme cold and snow. I can't wait for longer days and some warmer weather.
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