I missed yesterdays workout.  I was up early but just didn't have the desire to workout so I ended up skipping the day.  I thought about making it up today along with todays run but I decided not to do it.

Today I went out for an endurance run at 15 minute walk, followed by two sets of 12 minute run, 12 minute walk.  Again I set a PR for the 5K distance.  I am gradually feeling better every day I run.  

I felt pretty darn weak and out of breath when I started running this morning.  My heart rate spiked early and then settle back into a normal zone.  I finish both 12 minute efforts at a 9:00 pace, +/- a few seconds.

​Happy Training Everyone!

Was able to get the workout as in described this morning.  30 minutes on the bike for a warm-up and then transition into my normal strength training routine of 3 circuits with 7 exercises.  I rode on Zwift, New York course for the first time.  I didn't care for the virtual trail in mid air.  I will try again tomorrow on a different route.  My knee was hurting a little after getting off the bike but once I transition to strength training it all went away.  Not sure what was going on.

Today I will see the surgeon for my 6-month follow up on my total knee replacement.  I am excited to see the X-rays.

​Happy Training everyone!

Once again I was lazy and never made it to a pool.  I did add 30 minutes cycling warm-up to each strength training workout.  I fell short on the second strength training workout.  I just wasn't feeling the best and my heart and mind wasn't in it so I stopped early.  Other than that I had a great week and am feeling much stronger on the bike and run.  Below is the stats for the week.

Today I went out on my "Long Run" and put a few more PRs on the list for 2018, post total knee replacement.  I went 15 minute walk, 10 minute run and repeat.  I went out 40 minutes and turned and headed back.  I hit multiple PR at the longer distances, 5 miles and 10K.  Today was also the furtherest I have gone since my surgery.

I loved todays workout.  I am definitely getting some of my strength and endurance back.  I think it is almost time to do another FTP test as these workouts are starting to get easier.  

Todays workout consisted of two rounds of 8 x 30 seconds in Zone 5 followed by 10 minutes on the top side of Zone 2.  I did this workout a week or so prior to actually starting my training and I struggle through the Zone 5 efforts.  

The knee if feeling stronger every day and I am working hard on proper biomechanics.  Prior to surgery my knee would flare out at the top of the pedal stroke due to both pain in my knee and hip.  It became a natural stroke and the muscles adapted and now I have to retrain my muscles to keep the knee aligned over the top of the stroke.

​Happy Training Everyone.

Today was a struggle despite getting plenty of sleep.  I hit snooze twice which is unusual for me.  I managed to roll out of bed and get the day started though.  I don't think my mind was where it needed to be.  I jumped on the bike for a 30-minute warm-up.  No issues on the bike. In fact, it felt great and the legs loosened up quite well by the end of the 30 minutes.

Then off to strength training.  It is an easy 20 minute session with 3-circuits of 7 exercises.  I struggled from the start.  The second exercise, 60-seconds plank, I stopped at 30-seconds.  Then I just struggled to make it through the remainder of the circuit.  Second time through, same thing with the plank and the third time I just wanted to quit, form was off on the first exercise so I decided to stop before I hurt myself due to improper form.

You gotta know your body and your mind.  If you are doing a workout and you form goes and you can't correct yourself for one reason or another, it is better to stop than continue with improper form.  It is better to run ten 1/4 mile sprints with proper form than to run 20 and hit your times but your form was incorrect for the final 10.  Quality is much better than quantity with poor form.

​Happy Training Everyone.

Wow!  I can't believe I ran a sub-9 minute mile this morning; NOT just one but two.  Today's workout was 20 second hill repeats.  The total workout looked like this: 
- Warm-Up: 15 minute walk
- Main-Set :  2 Rounds
                - 4 x 20 seconds hill repeats (Walk back down recovery)
                - 5-10 minutes flat running
- Cool-Down: 5-10 minutes

On both 5-10 minute flat running I run sub-9 minute mile at 8:35 and 8:36 respectively.  Below are the peak performances from TrainingPeaks.

Simple but tough workout with intervals at mid-zone 3 at 65 RPMs with 1 minute recovery at 90 RPMs.  You can see the workout below but it went 3 x 4 minutes, 3 x 3 minutes, 3 x 2 minutes and 3 x 1 minute.  Overall a great workout.

Workout went just as planned and I felt great throughout.  I started with a 30 minute trainer ride on Zwift trying to keep it in Zone 1, low Zone 2.  The legs loosened up during the ride and I rolled right into my strength training routine.  3 Circuits of about 6-minutes each circuit.  The circuit is the same as I have been doing the past two weeks.  The single leg squats are getting deeper and with the left leg (knee replacement) I am almost as deep as the right leg getting the thigh parallel to the ground.  Next workout I will increase the weight for the deadlifts and see how I feel for my run that follows by two days.

Happy Training Everyone!