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Week 3, Day 3: Hill Repeats

10/17/2018

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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.
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Week 3, Day 2: Strength and Endurance Cycling

10/17/2018

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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.
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Week 3, Day 1: Strength Training

10/15/2018

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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!
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Week 2 Roll Up

10/14/2018

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Overall a great week of training, however I still failed to make it to a gym so I can swim.  Did I mention I don't like to swim.  Almost an hour total time training more this week than Week 1.  Lots of PRs included this week and I couldn't ask for anything more than I am getting out of my new knee.  I did capture a 30 minute warm-up on the bike on Thursday which I want to start doing as my warm-up for the strength training verses including a 1/4 mile walk in the time.

​Happy Training Everyone.
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Week 2, Day 6: Running

10/14/2018

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Today was a phenomenal day running.  The training plan called for a 60-75 minute trail run.  Since I don't do trail runs I decided go out 35 minutes and turn around on a flat route.  I started with a 15 minute walk then 10 minute run and repeat.  I did it twice and then walked 10 minutes and ran 5 minutes which brought me almost home which gave me a few minutes cool down.

This was a new milestone as it was the longest duration of time running for both a single run as well as cumulative.  It felt great with mild discomfort throughout which is expected while the knee is still swollen from surgery.  I am excited to see what is next in the journey to Ironman Maryland and the total knee replacement.  Below is the 2018 PR that were recorded with todays run.

​God has been my rock and carrying me through it all.
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Week 2, Day 5: General Endurance Cycling

10/12/2018

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An identical ride as Day 5 last week except it added a 5th 10 minute interval.  Today was a 75 minute ride including 5 x 10 minute intervals at the low side of Zone 3 with every 3rd interval at < 65 RPMs.  Overall I felt pretty good and feel as though I am getting stronger and smoother on my pedal stroke.
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Week 2, Day 4: Strength Training

10/11/2018

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Today consisted of the same routine as the previous 3 workouts.  However, the difference today is I added cycling as a warm-up verses a 1/4 mile walk.  Today I was supposed to go for 30 minutes on the trainer, however I lost connectivity to the ANT stick so I had to log out of Zwift and hit it again so I lost several minutes of recorded time.  The cycling was almost all in Zone 1 with maybe a few power spikes into Zone2 when climbing some of the hills.

Since I started training 1 October I am down 6.3 pounds with another 20 to go.  I am not rushing the weight loss as I would like to lose that over the next 6 months so I am at race weight before IM Eagleman 70.3 in June.

Happy Training Everyone!
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Week 2, Day 3: Run Resulting in Mile PR

10/10/2018

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A little humid this morning as I headed out for my morning walk/run workout.  I was scheduled to do a 70 minute workout with 6 x 20 second striders.  I decided to do an out and back route and walk 40 minutes out and then start the intervals on the return trip followed by a mile run before I started my cool down.  On my trip outbound I average just over a 14 minute pace and then started the striders.  Each of the striders were between 9:10 and 9:14 pace with a 2 minute walk recovery.  After the last 2 minute recovery walk I started my mile run.  I set a post Total Knee Replacement mile PR at a 9:43 pace.  Below are my mile splits.

I had minimal discomfort during the run and feel fine now several hours after the run.  I am excited to try and go a little further than a mile now.  I do have my 6-month follow-up with the doctor in two weeks so I am excited to finally see some X-Rays and see how it looks.
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Week 2, Day 2: Strength and Endurance

10/9/2018

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Today was focused on Strength and Endurance on the bike riding at both ends of the spectrum for cadence. It wasn't a difficult workout but it is one that you will feel the following day.  After the 10 minute warm up I did 14 x 2 minutes at a cadence of <60 rpms at mid-range Zone 3 followed by 1 minute recovery at high end of Zone 1 at a cadence of >90 rpms.

I felt great throughout this workout and wasn't pushed, but at a solid endurance ride.  Heart rate stayed low and only spiked when I would drink or the few times I came out of the saddle to climb hills.
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Week 2, Day 1: Strength Training

10/8/2018

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This week has started out well with a short strength training routine.  Again same routine I did last week.  I am feeling a bit stronger and getting through the circuit a little quicker.  It is not that I am doing the exercise faster, I am just taking less rest break between exercises.  Including my 1/4 mile walk warm up I almost hit the 20 minutes.  Here is the link to the routine.

My goal was to get in a 30 minute ride this morning as a warm up but I did get up about 30 minute later than I had planned.  
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    Author

    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

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A big shout out to David Boyer. Since starting my work with David, I have improved in all areas. I thought running two races in two days this weekend would be a challenge. David gave me a plan (which I tried to follow) and I actually felt stronger on day two on a longer more difficult course. But for some goggle/contact lens issues during the swim, I might have gotten on the podium. Still have a lot of work to do before IM Florida but this weekend has given me a boost in confidence. Thanks Coach!
- Jeff Brown
...my coach David Boyer who is not only a Great coach, but a Godly person who texts me scriptures of encouragement at 4:30 in the morning before the race because he knows I've been up stressing about the swim! Thanks to you all I forever grateful!!!
- Beth Leatherwood
Love Tri_More_Fitness coaching!!! just got an unexpected race day report breaking down the good, the not so good and the just plain ugly (ah, it wasn't that bad) LOVE getting great, solid, very detailed and constructive feedback. Totally looking forward to continuing to grow in the sport...so much room for growth and progress. My only problem is I want that progress like right now, immediately.
- Sandra Barnes