I had another great run. This run consisted of 3 x 20 minute run with 10 minute recovery walk. Twenty minutes is the longest straight run since my Total Knee Replacement and an hour is the longest total time actually running. My total time and distance was 95 minutes and 9 miles, both new milestones. I felt incredibly well and no issues following. Next week I am going to decrease the recovery period to 5 minutes.
I had a pretty good week of training. I did however skip my swim sessions, nothing new there, and I skipped a strength workout day. I was wore out from being out later than I should have been on Wednesday night so I didn't feel like getting up and getting my day started with a short workouts.
I had two great cycling workouts. The Tuesday was basically a pyramid 4 x 8 minutes building from zone 2 to zone 4 and then back down all at roughly 50 rpms for one minute easy zone followed by one minute zone 1 at 90 rpms and repeat. It was a short ride but it was challenging. The second cycling workout was general endurance riding in zone 3 as 6 x 10 minutes.
I was pretty ecstatic about my runs this week. Wednesday I did my long run and did 8 miles which is the furtherest I have been able to go since my surgery. The run was 10 minutes walk, 15 minute run for 90 minutes. My run on Sunday was two sets of 9 x 20 second hill repeats. I did finish up about 10 minutes short of the scheduled workout only because I walked the entire thing with the exception of the hill repeats and I skipped the second 10-minute run. I should have looked like: 15 minute walk, 9 x 20 second hill repeats, 10 minute run, 9 x 20 second hill repeats, 10 minute run, and 5-10 minute walk.
Overall I had a great week and very happy with the outcome. I think I am going to drop the swim workouts on the schedule until I decide to actually start swimming again.
Have a great week everyone.
It has been a rough 2-weeks where I didn't do many of my workouts for one reason or another. Today it is time to get back on track and get rolling again.
Week 4 I had some tight hip flexors and when I was trying to stretch them I think I over did it a little as I felt a sharp pain in my surgery knee. I was extremely worried about it initially. The rest of the day and into the following day every now and then I would get a sharp stabbing pain. I did end up testing it out and went for my run workout, although shorter, I was able to run on it again with virtually no pain. And again occasionally I would get a sharp pain.
Week 5 was a disaster of a week training. I skipped many workouts or just stopped after getting started. I struggled to get up and get my workouts started. Most morning I was up and ready to go but just mentally struggled to get going. Sometimes the constant nagging pain and swelling just gets on my nerves and I wish I was where I was 10 years ago. I just want to be able to run 10 or 15 miles. I have to keep reminding myself I am where I am and I am in better shape physically and in less pain than I was a year 8 months ago.
Now to get over myself and get back on track.
Owner and Coach of Tri-More-Fitness. I will get total knee replacement surgery on March 19, 2018 and have plans to complete Ironman Maryland in 2019. This Blog is to document the Journey