The Physical Therapist had me run today on the treadmill! It has been 6-Months, 3-Days since I last was able to run. It has only been 3-Months, 11-Days since I had my Total Knee Replacement. Things are progressing nicely. I had no joint pain. The only problem I have is a “knot” just above the knee near the top of the incision. The PT scrapes it every appointment.

today was a tough ride on the trainer with 4 x 8 minutes Threshold intervals going from 95-105% FTP for first and third interval and 105%-95% FTP for second and fourth interval. It was more of a mental struggle that physical one. From there I went to my PT appointment, followed by a 3-mile Walk.

today is my 49th birthday and I really wanted to go for a nice ride, but I was too lazy to take the bike off the trainer. After about 15 minutes on the trainer the computer lost connection with the ANT stick. It took me a good 30-minutes to resolve the issue.

Back in the bike and off for a 20 mile ride on Zwift. I pushed myself quite a bit on this ride and it felt comfortably hard but never difficult. After finishing the ride, Zwift notified me that Inset a new Power Threshold going from 155 to 181. I am slowly getting my strength and power back.

from there I changed and headed out for my “run”. I just wanted to keep this easy and enjoy the cooler morning. Today Inlisten to an interview blog with the Iron Cowboy. Made for a nice walk and was very relaxing. I went longer than my usual distance.

I hope everyone has a blessed day. Happy Training.

I am in the middle of doing a training plan available on Zwift called the TT Tune-Up.  I am in my third or forth week now.  I am not necessarily following it to a t, but I am doing the plan as they populate.  If I feel like doing something different I do and if I feel like riding outside I do.  Today was my third Endurance ride.  This one was a little more challenging as I have been struggling keeping my cadence above 90 since the knee replacement.  Today, on the intervals I was anywhere from 105-110 pretty consistent.  It was part of the prescribed workout with keeping the cadence that high.  I felt great after the fact with no residual swelling or pain.  The below image was taken during the cool-down.

After I got off the bike, I changed and off for my "run".  I went for a 2.5 mile walk while listening to a triathlon training podcast.  I was in a zone and transitioned quite nice to the run.  I am having less and less issues getting off the bike and straightening the leg. It is the same route I walk 4-days a week and for what ever reason today I felt good. I have a 2-mile Strava segment on this route and today I finished 3 seconds slower than my fastest time and I wasn't even trying to walk that fast.  Overall it was my fasted for this route. TrainingPeaks gave me four peak performances for todays run.

It is an amazing world out there and God has showed me how great it is.  I am 3-months post-surgery with a total knee replacement and things couldn’t be going better.  I am riding virtually every day with only swelling and stiffness in the joint.  My power output has progressively gotten better each and every day.  I am able to hold my previous Ironman pace wattage for 5 minutes or so.  A few weeks ago I wasn’t even able to reach it.
 
I am riding on the trainer up to an hour and I think I am going to stretch that to an hour and a half this weekend.  My walks have reach 6 miles and I was able to do it at an average pace of 14:30.  I have hit a mile at a 13:15 pace.  I lift two to three times a week and can see drastic improvements.
 
I will try and get more consisted on posting my workouts.  You can always follow me on Strava at https://www.strava.com/athletes/4150252.