Recovery
S: Day Off.
B: Recovery ride for 61 minutes. It feels like my body is retaining whatever I eat. I've been very bloated throughout the day. Everything is just sitting in my stomach.
R: First run in two weeks. 5 miles. 8:53min/mi. First 2 miles were warmup. Run 4 minutes, walk 1 minute, for first 20 minutes. I could tell I hadn't run in a while. Felt good last 3 miles. No pain while running. Hoping it won't show up later.
W: 6x25 pushups. 2x8 pullups. 3x12 legs (press, curl, extension, calf raises). Abs.
6 comments:
What's up with the walk run strategy. No good triathlete does that.
I've been struggling with my run quite a bit the last couple of years with various injuries. I agree, the run/walk strategy may not be perfect and may not maximize training or performance but it's the only way that I can actually get some miles in. The strategy enables me to run without my legs and muscles breaking down as often. Even then, training for the run has been a struggle.
Based on your logs, it seems as if your run training is your limiter. Part of the problem, I think stems from the implementation of your training.
While you no doubt have the cardiovascular endurance based on your bike miles and to a limited extent your swimming, these two activities are not weight bearing activities.
Running, is entirely a weight bearing activity. It seems that you probably feel that you have the endurance to run further (based on your cardiovascular conditioning), what I think you fail to realize is that you don't have the bone and muscle "endurance", meaning you haven't developed the weight bearing aspect of run training. Thus, I think you start running too many miles too quickly and that is how the cycle of injuries occur.
In my experience, you really need to force yourself to start run training from square 1, no matter what your cardiovascular endurance may be telling you. By this I mean, start running 1-2 miles a day at most and gradually build up.
This strategy isn't designed to make you "fitter" in the cardiovascular sense, but to develop the soft-tissue strength in your muscles, ligaments a bones to support longer runs. It takes a good 6-8 weeks if you do this right to develop the strength just to get to the point where you will have the strength to deal with the pounding.
By the end of 8 weeks, if you are following a good plan you should only be at 6 miles or so for your run x 6 days a week = 36 miles or so. However, with this building block you will have the strength to really ramp up your training.
Also, I noticed for awhile you were doing 2 a day runs. This also seems like a recipe for disaster. Any marathoner or pro triathlete will tell you that 2-a-day runs should only be done once total mileage on 1-a-day runs is at 70+ miles per week.
Good luck.
Agree 100%. That's my plan for now: to start from scratch and build up slowly. I would like to get 12 weeks of solid run training in before the race, so my goal over the next 6-8 weeks will be to get to a point where I can just run again pain free.
I also agree that the double runs probably hurt me. When running doubles, I was at 50 or 60 miles per week. But even then, as you say, that is probably not enough to be running doubles and probably didn't give me enough rest time in between runs. Ironically, I started running doubles to prevent injury with the theory that one longer run would rough me up than two shorter runs. Two-a-days is also easier from a time management point as 30-45 minute runs are easy to squeeze in when there is down time in the day.
My hip unfortunately is a little tight today and so I will wait for the end of the week, if not more, to run again, but I do plan on doing what you prescribe, to build up slowly from scratch.
One final point: I also believe that I have been getting injured because I am too heavy. It's tough to run that much on tired legs when biking so much. And it makes it even tougher when I'm carrying unnecessary weight and adding unnecessary force to my runs.
Thanks for the comment.
One last thought. I noticed that you took a day off from swimming. Not sure what your strategy is, but swimming is the least impact of the three, if anything you can just take it easy in the water and loosen down, works wonders.
I agree again. I'm a little concerned about swimming too much at this stage simply because I, unfortunately, haven't done ANY swimming all year. So 10k yds, 5-6 miles, for me is already a lot. Although causing much less impact than running, I, much like you commented about running, am afraid to push up my swimming much more than that without building up first. What I have contemplated doing, if time permits, is to try to get in the pool more often, and do some drills on off days to help improve my stroke. I'll probably even do that tomorrow as I have tomorrow scheduled off for swimming. Thanks for the input.
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