Like I said, its been bothering me for about 2 months now and unfortunately my achilles has had enough. To recap the major blowup occurred when I did something not so smart, which is what we always do in training. I'm running on average 3-4 days per week during my Tri-training. So last week, fully knowing I've got something going on with my achilles, I decided to run 3 days in a row. 25 minutes Saturday as a bricked run, 80 minutes on Sunday as my long run(went great, averaged 7:40 pace at a HR of 145, which is low), and then ran Monday. Come Tuesday my achilles was fried.
I haven't ran since Monday and will give it 2-3 more days before I try again. Despite that my training has been going great. My down week ended up being just under 8 hours of volume, and this week is looking to be around 10-11 Hours, not great since I was looking for 11+. Thursday was an unexpected day off because of schedule.
Also my FTP test last week went great. I averaged 229 watts. So 9 watts higher than my prediction. I'm very happy with that considering I still haven't put in great volume and have only had 3-4 intensity based workouts.
Current week looks like this.
Saturday - 35 Elliptical + 45 Strength
Friday - 165 Bike + 30 Minute Swim
Thursday - OFF
Wednesday - 60 Bike - 4 X 5 Minutes @ 148-156 HR, 90 second recoveries
Tuesday -90 bike + 45 Strength
Monday - 35 Run + 45 Swim
I have a half-marathon next Sunday which isn't happening. Going to call the director and see if I can get my entry switched to the 5K. It'll be fun to run a fast 5K which I haven't really tried to do in a while. Assuming I can run I'll predict 17:45 depending on the course. But who knows since I haven't been running.
Saturday, March 29, 2014
Tuesday, March 18, 2014
Happy St. Paddy's!
Happy St. Paddys all. Sure it was yesterday but St. Patty's has really turned into a long-term celebration like Halloween and Christmas. Compared to the 1 day holidays like Valentines day. Theres parades nearly every weekend for 3 weeks it feels like.
I also learned that the Irish are adamant about spelling it St. Paddy, and not St. Patty? I couldn't tell you why however. Just a little fun factoid.
Training last week went well until I skipped my last workout of the week. I was just shy of 11 hours of total volume which is very good considering its my first 4 weeks back. I've got to remember that I can't leave my last workouts of the week to Sunday afternoon/evenings. Its just not going to happen. Sundays are meant for being lazy. I got my 75 minutes of running which was just shy of 10 miles in early Sunday morning. But then worked for an hour, went to the most amazing brunch ever at Restaurant X and visited grandma. I had 0 desire to get in another workout. Lesson learned.
Achilles feels OK. I can still get the running stuff down but it definitely doesn't feel right. I absolutely have to start adding in some preventative stuff like eccentric calf-drops. Also will need to start adding in some glute medius work. After my second 2 hour ride this week my right glute was bothering me a bit.
This is a down week. Goal for the week is 8 hours of total training volume. I'm also doing my 30 minute cycling test tomorrow which should be interesting. Last year I put out a paltry 234 watts as my best test. Whats even worse was that at one point I tested 20 minutes for 194 was...... SAD. If I were to guess my result for tomorrow I would guess its somewhere around 220. I'd be surprised if its 10 watts higher in either direction. Thats all for now. Hope everyone enjoys the rest of their St. Pattys celebrations.
I also learned that the Irish are adamant about spelling it St. Paddy, and not St. Patty? I couldn't tell you why however. Just a little fun factoid.
Training last week went well until I skipped my last workout of the week. I was just shy of 11 hours of total volume which is very good considering its my first 4 weeks back. I've got to remember that I can't leave my last workouts of the week to Sunday afternoon/evenings. Its just not going to happen. Sundays are meant for being lazy. I got my 75 minutes of running which was just shy of 10 miles in early Sunday morning. But then worked for an hour, went to the most amazing brunch ever at Restaurant X and visited grandma. I had 0 desire to get in another workout. Lesson learned.
Achilles feels OK. I can still get the running stuff down but it definitely doesn't feel right. I absolutely have to start adding in some preventative stuff like eccentric calf-drops. Also will need to start adding in some glute medius work. After my second 2 hour ride this week my right glute was bothering me a bit.
This is a down week. Goal for the week is 8 hours of total training volume. I'm also doing my 30 minute cycling test tomorrow which should be interesting. Last year I put out a paltry 234 watts as my best test. Whats even worse was that at one point I tested 20 minutes for 194 was...... SAD. If I were to guess my result for tomorrow I would guess its somewhere around 220. I'd be surprised if its 10 watts higher in either direction. Thats all for now. Hope everyone enjoys the rest of their St. Pattys celebrations.
Monday, March 10, 2014
Back At It
So its been a lot longer than I had intended, both with this blog and my training. Quick recap of the past 5 weeks.
1. Went to Costa Rica. Ate amazing food and sat by the pool almost every day. I swam in the ocean for 10-15 minutes twice but that was the extent of my activity level.
2. Took a few more days off as expected but then got deathly ill. Like the sickest I've been since I was a kid. If I had health insurance I would have said take me to the hospital, but I didn't, so I survived.
3. Took 2.5 weeks of in total which was a week more than I wanted.
4. Been training for 3 weeks now. This past week I actually got some decent volume in, about 11+ hours of training.
I actually feel pretty good other than some minor Achilles stuff. The Achilles actually was bothering me a little about 2 months ago prior to my HM. Never anything serious. But this thing is a little different then my traditional experiences with achilles injuries. Usually if something starts to bother me it gets worse throughout a run. And then post run I feel it inflamed and can hardly walk. Well this actually loosens up during the run and then after the run I'm good. So yesterday got my 70 minute run in, felt fine during and after. This morning I wake up and feel the tightness in it. Very weird, almost plantar fascitis-like.
Other than that things are good. As of right now I'm signed up for 3 races with my championship race being Mussleman in Geneva NY on July 13th. My next race will be the a half-marathon, but its much more of a tempo run for training. I'm definitely not racing there. But its local and it gets a lot of runners so I figure why not have some company during my 12-13 mile long run. I'm going to try and keep this updated at least once a week going forward. Now that I'm back into training I don't see that being a problem.
1. Went to Costa Rica. Ate amazing food and sat by the pool almost every day. I swam in the ocean for 10-15 minutes twice but that was the extent of my activity level.
2. Took a few more days off as expected but then got deathly ill. Like the sickest I've been since I was a kid. If I had health insurance I would have said take me to the hospital, but I didn't, so I survived.
3. Took 2.5 weeks of in total which was a week more than I wanted.
4. Been training for 3 weeks now. This past week I actually got some decent volume in, about 11+ hours of training.
I actually feel pretty good other than some minor Achilles stuff. The Achilles actually was bothering me a little about 2 months ago prior to my HM. Never anything serious. But this thing is a little different then my traditional experiences with achilles injuries. Usually if something starts to bother me it gets worse throughout a run. And then post run I feel it inflamed and can hardly walk. Well this actually loosens up during the run and then after the run I'm good. So yesterday got my 70 minute run in, felt fine during and after. This morning I wake up and feel the tightness in it. Very weird, almost plantar fascitis-like.
Other than that things are good. As of right now I'm signed up for 3 races with my championship race being Mussleman in Geneva NY on July 13th. My next race will be the a half-marathon, but its much more of a tempo run for training. I'm definitely not racing there. But its local and it gets a lot of runners so I figure why not have some company during my 12-13 mile long run. I'm going to try and keep this updated at least once a week going forward. Now that I'm back into training I don't see that being a problem.
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