Training & Recovery 7-27 December

13 Dec 2015-12-27_21-01-29

Week ending 13 Dec

20 Dec 2015-12-27_21-02-22

Week ending 20 December

27 Dec 2015-12-27_21-03-06

Week ending 27 December

Wow, three weeks behind with the updates.  I suppose I can blame the holidays, a heavy workload or just being lazy.  Probably some of all three.

Recovery and training progresses well.  I’m hooked up with some great friends around the country in a virtual “support network” to keep us all motivated and training hard through the holidays.  It has really helped me a lot as there have been any number of days these past weeks where I just didn’t want to train.  But the thought of having to explain why I slacked off to this group was just the extra oomph I needed to get back on the bike trainer, or off to the pool, or out the door in the very early morning to the gym.

Over the last week, I’ve really begun to feel normal again.  Friday was 14 weeks out and I had a great 5k run that had me match my Turkey Trot race pace, but at 15bpm lower heart rate.  That was a huge metric for me.  The next day I rode a 26ish bike loop, at a relatively casual HR and felt totally solid, including the long climb up Allen Rd at the end of the ride.  Another huge mental boost for me.

I’m swimming with a great Masters group on Monday and Wednesday mornings, and am about to jump into a much faster lane at the beginning of the year.  I’m currently leading my lane (1:50 pace lane) and am coming in well ahead of the listed pace.  So I’m being encouraged to move up, and will do so in two weeks.

January starts the bike segment of the USAT challenge and I’m going to switch into HIIT mode with TrainerRoad and The Sufferfest.  I’ll start with an FTP test on Saturday (2 Jan) and then try to hit 2 HIIT workouts and a long bike each week.  The week of 3-8 Jan I’ll have to figure out some way of training while I’m on the road for work.

Also starting January I’m going to switch out TRX classes for free weights, starting up with my normal winter program again.

Next week is supposed to be another short work week, but I know that I’ll be working a lot to get ready for the onsite stuff the following week.  Staying motivated and consistently training is going to be hard, but there are lot of people supporting me and pushing me forward.  It’s nice to have friends to which I’m accountable and can give me the encouragement (and large quantities of good-natured ribbing) that keep me recovering.

Lessons Learned:

  1. Again, and again, and again:  Consistency is key.  Something is better than nothing, and it ALL adds up.
  2. Tracking my metrics (HR, pace, power etc) has been really important to keep myself mentally sharp and not get too depressed about ‘where I was before’.  The big gains I’ve earned since surgery are clearly evident.
  3. Diet needs to improve.  The holidays are over and it’s time to get back to the diet that furthers my training.  Food is fuel.