Monday, January 15, 2018

Monday Musings: Back at it


I know some of you enjoyed reading about my weekly workouts so I'm bringing Monday Musings back for my build up to my two 70.3 races this year.  It's definitely going to be an interesting year given that my two big races are 5 weeks apart.  We'll see how this old bod of mine holds up to that.

This past week was my first really solid week of training since the beginning of the year.  I'm feeling pretty good save for my low back, specifically my right side around my SI joint.   It seems to get stuck and irritated and I'm still trying to figure out why.  Some of it is core control for sure but I also feel that my lack of rotation in my T-spine doesn't help.  So I'm slowly working on fixing that.  Thankfully it's not preventing me from working out but there are days that I feel it and it bothers me.

This was my first week of experimenting with 10 day hard / easy format to see how I feel and how my body reacts.  After 10 days I'll probably take a rest day, just to play it "safe" even if I am feeling ok.  Sometimes I find taking a rest day a mental necessity vs a physical necessity.  I'm being much more "intuitive" with my training right now.  By intuitive, I mean if I feel good physically and mentally on my scheduled rest day, instead of taking the day off completely, I'll do an easy activity, usually a swim or yoga.  Something that isn't overly taxing.   I'm also using HRV4Training which monitors my heart rate variability to let me know whether or not I'm fully recovered and can proceed as planned or if I need to limit my intensity for the day.  It hasn't steered me wrong yet and I've been using it for a year now.

So, on to the fun stuff.  What did I get up to this week?

Monday:  Upper body strength workout

Tuesday:  13km long run

Wednesday:  2300m swim in the am, and a 1 hour endurance ride, short upper body workout in the p.m.

Thursday:  40 minute zone 2 run and a 1 hour mostly lower body workout - I actually did most of the workout I was teaching, which was a blast.

Friday:  1900m swim with sprints, 1 hour sweet spot ride.  My legs were feeling pretty sore from my strength class, ha ha.

Saturday:  2 hour mostly endurance based ride.  I had planned on doing lower body work afterwards but my body decided it needed a nap.  So I slept for about 40 minutes and then wasn't motivated to do anything else afterwards, ha ha.

Sunday:  2650m swim.  I had a 35 minute run on the schedule and put it off until after my Strength clinic.  Big mistake,  because once I got back from that, I had no desire to get my running stuff and go out for a run.  LOL.  So much for the Lululemon 40/80 challenge badge on Strava.

Totals for the week:

Swimming:  6,850m 
Cycling:  4h 13 minutes
Running:  20.6 km 

Total time:  10h 22 minutes 

That's slightly higher than normal volume for me this time of year but I'm building my time up for when I get to Florida.  I know I'll probably be between 12-14 hours / week of training if it's anything like last year.  When you have the opportunity to ride outside for two months in the winter, you take full advantage of it.

How was your week of training?  Who else is chasing some big goals this year?

~ Coach PK

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