90 Days to Go (Glorious!)
Date - Day - Scheduled Workouts (Intervals within desired pace)
3/12/18 - M - OFF
3/13/18 - T - MCR Stage 1B + 3 miles @ EA (9:11 min/mile) + FTP Builder W1D1
3/14/18 - W - 3 miles @ EA (9:11 min/mile)
3/15/18 - R - MCR Stage 1B + 3 miles @ EA (9:11 min/mile) + FTP Builder W1D2
3/16/18 - F - 4 miles @ EB (8:33 min/mile)
3/17/18 - Sat - 3 miles @ EA (9:11 min/mile) + FTP Builder W1D3
3/18/18 - Sun - 4 miles @ EB (8:33 min/mile) + FTP Builder W1D4
Running duration = 3:02 hours
Running mileage = 20.3 miles
Indoor Virtual Biking duration = 3:40 hours
Indoor Virtual Biking mileage = 69.5 miles
Total (training) duration = 6:42 hours
Total (training) mileage = 89.5 miles
Number of running SOS intervals within pace = x/x
Monday
Long awaited date with the sports doctor. Felt confident he was going to give me the all clear on a healed low grade fibula stress fracture. My feelings were confirmed. After not being able to run pain free since January 7th, it was a relief to think this period in my training was finally going to be behind me. But the true test would be the first run back. But not until Tuesday...
Tuesday
Bright and early Tuesday morning was time to start the new training routine. Tuesdays/Thursdays would be core + run + bike. Wednesdays/Fridays would be run. Saturday/Sundays would be run + bike. I decided to bump up the McMillan Core Routine to Stage 1B.
Front Plank - 3 x 20 sec w/ 20 sec rest
Side Plank - 3 x 20 sec w/ 20 sec rest
Leg Lowering - 15 reps
Metronome - 10 reps
Sit-up with a Twist - 15 reps
Jane Fonda - 15 reps
I Run Fast - 1 set both legs
I was pleasantly surprised that I could do the front, side, leg lowering, and metronomes without adjustments. Not easy, but successful. But my goodness, after all that the sit-ups with a twist were torture. Now McMillan wants you to go SUPER slow on these (3 minutes in total, so like 6 seconds per individual sit-up (one rep is both directions thus it ends up being 30 total sit-ups). Oh the burn! I only got to 12 in the timeframe before I had to tap out. Then finished strong with the Jane Fondas and I Run Fast leg exercise. But this was only Part 1 of 3 for the day...
The real test was the run after I got home from work. I setup all the bike stuff in the basement so that I could run into the house, head downstairs and make a seamless transition from one discipline to the next. It was in the 30s, so I needed to be mindful to dress warm enough. Probably ended up over compensating and dressing too warm. I made the decision that on double run + bike days I would do the flat running route. So I got my Triumph 3 Iso on and headed out the door. Those first few steps were GLORIOUS! No pain. Nothing. Not a hint. I WAS REALLY SORE. But I didn't care. I was running again and wasn't in pain! Big big smile on my face throughout this entire run. Ended up doing 3.08 miles in 28:49 (9:20 min/mile) with HR of 138. Everything about this run felt like EA. So my #math was pretty spot on with my guess at new current fitness on my return to running. But it didn't end there. That was only Part 2...
I was also starting my new biking training plan -
Zwift 6 week Beginner FTP Builder. I chose this training plan because I hoped it would simulate Daniels 10k training. R pacing, LT pacing, and some Tempo pacing. Not the same, but similar. Hopefully building up these systems in biking would provide some benefits as I get back into run training in 6 weeks. Here's my setup:
Locked the front wheel stable in the handlebars of the cabinet.
So the plan started off with W1D1 which is Foundation work:
10 min WU + 5 x 4 min @ 73% FTP w/ 2 min RI @ 52% FTP + 10 min CD
I was having a lot of problems with bluetooth dropout at the beginning of this ride. Which would lead to 0 cadence and 0 watts. Annoying. I tried disconnecting the HR monitor (remember 3 bluetooth might be too much?). Some improvement, but not a ton. I turned off the fan, and suddenly the drop-outs reduced. So I added the HR monitor back into it, and no issues. The dropouts still occurred, but not nearly as bad anymore.
For the 5 intervals of 4 min, I was around 68% FTP with a cadence of 70-80 rpm and HR of 106-108. In total, 14 miles in 50:30 minutes.
And done! In total, about 1 hr 20 min between the run then bike. A solid workout and reintroduction to training.
I decided because of the stress fracture to change up my post-workout smoothie slightly. It is now:
-5 ice cubes
-8 oz 1% milk
-4 oz water
-2 bananas
-1 scoop Promix Protein Powder
-1 scoop PBFit Peanut Butter Powder
I did this to boost my calcium intake for the day.
Wednesday
Still feeling pretty sore. I was a little slow throughout the day, but I knew I only had a light run in the evening. Dressed more appropriately. Since it was a run only day, that meant the reintroduction of hills to the running route. This run didn't feel as good. I was wearing my Zealot Isos. I could feel a slight discomfort in the area of concern. Not necessarily a pain, but a feeling similar to back in December. A little frustrated. Was I still injured? Did I push too hard on Tuesday? Was 3 miles on back to back running days too much? So many thoughts running through my head. Ended up finishing the run in 28:26 and 3.08 miles (9:14 min/mile) and HR of 130.
Got home and stretched and the leg was noticeable.
Thursday
Bright and early Thursday morning was time to do the McMillan Core Routine Stage 1B again.
Front Plank - 3 x 20 sec w/ 20 sec rest
Side Plank - 3 x 20 sec w/ 20 sec rest
Leg Lowering - 15 reps
Metronome - 10 reps
Sit-up with a Twist - 15 reps
Jane Fonda - 15 reps
I Run Fast - 1 set both legs
I was able to make it through 13 reps of sit-ups with a twist (beating 12 from Tuesday) and all other routines were completed in full.
All day my leg was saying hello. I wasn't in pain, but it just felt off. I really struggled with deciding whether I should run + bike again on Thursday. Was it going to be too much? I decided to give it a go and really listen to my body about it during the run. If it was an issue, then I'd stop and adjust. Thankfully, other than feeling sore, I had no issues during the run! So I finished out my flat route run in 28:19 (9:16 min/mile) and 3.05 miles with HR of 143.
I ran into the house and jumped on the bike. Time for FTP W1D2 - Strength.
18 min WU + 2 x (5 x 10 sec @ 160% FTP w/ 110 sec RI) + 10 min CD
Feeling ready to attack this workout. The 160% FTP I would liken to Daniels R pacing (or mile run pace). They are neurological in basis (like R pace). I wasn't sure what to expect. This was a learning experiment for sure. I overshot the 160%, but I was feeling it and was liking opening the legs up finally. So I let it happen...
My average %FTP for those intervals was 182%, 204%, 219%, 235%, 293%, 215%, 204%, 168%, 224%, and 232%. My peak output was 401% (1200 watts). During this workout, a person on Zwift commented that they should set their weight super low so they could be fast too. I've got no idea if this was directed at me (haven't figured out Zwift yet completely). But to the best of my ability everything is setup appropriately. My HR got up to 144 during the sprint intervals. I actually had a single drip of sweat. This was a lot of fun and the legs felt really good during it. In total, 16.08 miles in 59:07 minutes. Just under 1.5 hours for the total of the workout.
Friday
Still super sore. My legs are still trying to adapt to the training. Just trying to be patient and continue to listen to the signals of whether adjustments are necessary. Today was the first time I was going to try and pick up the pace to EB (8:33 min/mile). Also, since it was a solo run day, the hills were back. In all, it was 4 miles in 35:11 (8:45 min/mile) and HR of 142. I could tell my legs were not in the position to try and take this any faster. It was a good EB pace, but not quite 8:33. I was too sore. I came back in the house to stretch. And then it finally occurred to me. I was missing one of my key staples to my stretching routine. I usually stretch my hamstrings by going to one knee and extending the other leg outwards and then slowly leaning downs. Ahhh, there it was. It definitely helped with the soreness and I was hopeful this would help with the coming days.
Saturday
I woke up feeling not as sore. Probably some that my body is finally adapting to the routine, but partially also because of the stretch I had been missing. Time for another double day. This was going to be endurance based. I went and got a haircut, and then come 10am a frown on my face. At 10am, the Madison Shamrock Shuffle 10k gun went off. It was my first DNS (Did not start) in my running career. The conversation had occurred on Friday with Steph whether I would run the 10k. But I decided it was in my best interest to DNS because I couldn't trust myself out on the race course. It's still too early in my comeback to push completing the race. I know I'm too much of a Type A and would struggle with holding back. So I decided not showing up would be the only way I could guarantee I wouldn't run too fast for my current conditioning.
I ran 3 miles in 27:18 (9:04 min/mile) with a 135 HR. Still somewhat sore, but definitely feeling better. Hamstrings were still tight.
Then, I ran into the house and got the bike ride going. W1D3 another Foundation workout:
10 min WU + 5 x 5 min @ 73% FTP w/ 2 min RI @ 52% FTP + 5 min CD
I started to notice a trend. I don't suffer as many dropouts during the 73% FTP work, but it still occurs during the WU/CD/RI. The issue is the cadence. I had too low of a cadence during the easy stuff that was causing/ or contributing to the drop-outs. Once I kept my cadence in the 90-100 area, I wasn't having nearly as many issues. The intervals were very close to desired range at 69-71% FTP. Cadence was 90s and HR was 113-115 beats per min. In total, 16.22 miles in 50:22 minutes. Solid workout!
Sunday
Time for the pinnacle of week 1. A combo of a 4 mile EB run + a Tempo bike ride.
The 4 mile run felt good. I'm finally starting to feel normal again. Not feeling fast, but not as sore when running. I can definitely feel the changes. Combo day, so I took the flat route again. 4 miles in 34:37 (8:32 min/mile) and HR of 144. Then it was a sprint into the house, change from winter running gear into indoor biking gear.
10 min WU + 3 x 4 min @ 88% FTP w/ 2 min RI + 3 x 6 min @ 89-86% FTP w/ 3 min RI + 10 min @ 73% FTP + 5 min CD
I was excited to have some sustained pacing that was intended on being slightly more difficult. I loaded up Zwift and everyone looked exactly the same. No names. The game was definitely having some difficulty. It was glitchy too. There were times when the screen froze but I decided to keep riding. So the interval data got all screwy. The intervals were appropriately timed, but the total time wasn't being captured and the things happening during the glitch weren't either. So, the game was a little off.
In all, I pretty much nailed this workout perfectly. My %FTP average was 87% for the intervals, cadence was 92-96 and HR was 115 for all the intervals. Didn't even break a sweat. In total, 23.1 miles in 1:07 (stats say 1:00, but the glitch removed some total time). Felt strong throughout.
Excited to nail the first week of comeback training. It felt GLORIOUS!
