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shotgunmcos wrote: »85kg :eek: That about sums it up. But hey, in the spirit of racing off no training this year I'm in for Achill Roar this weekend
Bit of fun with AKW but hoping to find some mojo up some mountain!
Bike and run done at the weekend after sitting on the Beast glory for the past few weeks, tapertime now 0 -
shotgunmcos wrote: »85kg :eek: That about sums it up. But hey, in the spirit of racing off no training this year I'm in for Achill Roar this weekend Bit of fun with AKW but hoping to find some mojo up some mountain!
Nice race by all accounts. Enjoy0 -
Winter training starting early since I haven't put one down since 2011/12.
Objectives
Base fitness
Off road skills
Fun
Week 1/20: Prep
Benchmarking:
30 min base row test (best power <150hr): straight 30 min on C2 erg
171w
HR 147
30 min base bike test (best power <150hr): on turbo after 10 min warm up
253w
HR 146
30 min base run test (best pace <150hr): flat terrain after 15 min warm up
5:12 pace
HR 148
Rubbish values for all tests but its a starting point. Long long way to go
Fun:
Achill Roar Expert 63km
4:07:41. Definitely the last race done on no training. Hurt too much to call it fun. Didn't fall out of the kayak and actually enjoyed it. There was a swimming option which I'd have considered if swim fit and racing. Fun run down the beach chatting with AKW. The mountain was a slog but running along the cliff edge seeing the full drop to the ocean was very cool. Spraining my ankle on the descent was not cool. Limped back across the beach and got through 2 hours of slow crampy bike. We ran out of juice early and every tiny drag became a wall. Still, finished, high 5ed and agreed its worth doing again
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Hi HoochiedoubleD yes the land of your peeps. Its a beautiful place indeed.Achill??? That's where my people are from!!! Gorgeous place!
What's the baby status??
Baby is T minus 4 weeks!
@career_move - thanks will do. Good luck with the Moxie AR and let's hook up soon for a bike or hike. Not sure if you saw on Twitter, 2 of our mods arranging a MTB chain gang session every few weeks over the winter
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Ankle still swollen but coming down with RICE. Annoying as I was mad to start training again but must bear with it and start back gently. If it had been a rocky descent might be worse than grade 1. Stupid ankles. Apart from cramp, the bane of my running lifelife.How's the ankle?
3 days in and my quads are still rubbery
Quads better today but mad DOMs yesterday.
You started training yet? Embrace hills as priority!0 -
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shotgunmcos wrote: »
You started training yet? Embrace hills as priority!
I've only started walking!! 0 -
Objectives
Ankle Injury Recovery
Managed 2 sessions of 30 min base row followed by 30 min base turbo. Felt OK doing them but swelling still not completely gone after 8 days so more rest needed. Turning the ankle at all is sore and sudden move painful. Tiger balm in the morning plus anti inflammatory, strapped up during the day and RICE in the evenings. Another week of it at least and doubt I'll be running for a few weeks 0 -
shotgunmcos wrote: »Objectives
Ankle Injury Recovery
Managed 2 sessions of 30 min base row followed by 30 min base turbo. Felt OK doing them but swelling still not completely gone after 8 days so more rest needed. Turning the ankle at all is sore and sudden move painful. Tiger balm in the morning plus anti inflammatory, strapped up during the day and RICE in the evenings. Another week of it at least and doubt I'll be running for a few weeks
Doesn't sound great Here's some reading to keep you occupied. And some more 0 -
shotgunmcos wrote: »Objectives
Ankle Injury Recovery
Managed 2 sessions of 30 min base row followed by 30 min base turbo. Felt OK doing them but swelling still not completely gone after 8 days so more rest needed. Turning the ankle at all is sore and sudden move painful. Tiger balm in the morning plus anti inflammatory, strapped up during the day and RICE in the evenings. Another week of it at least and doubt I'll be running for a few weeks
CrVp, sorry to hear that 0 -
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Turbo and row are "tolerable"?? What does that mean? Tolerable?? Have you had the ankle looked at?? Or are you playing doctor/physio yourself? Listen to me...do not screw this up. Tiger balm, anti-inflammatories and RICE are great, but that might not be enough/appropriate. Take a step back....and consider how you'd want Caz to address this situation if she were injured. It may just take time and rest, but I question whether or not you are resting it if you are doing something that is "tolerable" or "manageable" (your words). Trust me, I have credibility here - if you continue to train, even at a tolerable and manageable level via base row and base turbo, you potentially run the risk of compounding, aggravating and prolonging your injury. IF what you need is total rest from even tolerable and manageable base training, then there is still plenty of constructive and safe training and conditioning you can be doing while you heal. Think of it as an opportunity of sorts. 0
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Turbo and row are "tolerable"?? What does that mean? Tolerable?? Have you had the ankle looked at?? Or are you playing doctor/physio yourself? Listen to me...do not screw this up. Tiger balm, anti-inflammatories and RICE are great, but that might not be enough/appropriate. Take a step back....and consider how you'd want Caz to address this situation if she were injured. It may just take time and rest, but I question whether or not you are resting it if you are doing something that is "tolerable" or "manageable" (your words). Trust me, I have credibility here - if you continue to train, even at a tolerable and manageable level via base row and base turbo, you potentially run the risk of compounding, aggravating and prolonging your injury. IF what you need is total rest from even tolerable and manageable base training, then there is still plenty of constructive and safe training and conditioning you can be doing while you heal. Think of it as an opportunity of sorts.
He is a type A personality, us A types do not listen:) He is probably reading this now whilst on the turbo and shaking his head in agreement with what you say but still forging ahead.0 -
Adley Tasty Economist wrote: »He is a type A personality, us A types do not listen:) He is probably reading this now whilst on the turbo and shaking his head in agreement with what you say but still forging ahead.
And it was my type A personality that won me 2 months of rest that included no running or cycling (plus a scratch at the HIM I had been targeting for over 6 months) due to an injury that I self-medicated and trained through while it was "tolerable" and "manageable"...until one Sunday after my LSR the body physically could go on no more. The body was broken beyond the will/strength of my mind and my type A personality. Not a pretty sight. So, Shotgun, if you're out there...consider stepping away from that turbo and rowing machine!!! Instead, do something fun, like, go have a baby!!! 0 -
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shotgunmcos wrote: »Up late watching NFL. @ Dory thanks for the lecture. Didn't you swim a million lengths of your pool during those 2 months?! Tolerable is OK. Rowing easy with little leg drive is comfortable and a controlled range of motion. Physio agreed and also recommended the indoor cycling. Nothing with any impact or turning the ankle. I also need something to maintain strength around the joint with specific exercises. I've only been on it twice in the last 12 days.
It wasn't so much a lecture as it was tough love.
But if you are under a professional's watchful eye and following his/her directions, then I applaud you. Heal quickly!!! When I return from Maryland I will put my make-shift Child of Prague with its adapted powers (thank you Marthastew) out in the garden for you. 0 -
Week 3/20: Recovery
The main focus was treatment of the ankle which included specific exercises.
Secondary a little base training on the rower.
5 short base sessions HR <150
2hrs 40 total
37.5km
Base training is pretty boring but I'm doing a proper winter for once and building layers. Basically test base fitness, 10 sessions, test again...
Nothing over 150 HR for the next 6 weeks at least and there are benchmarks to be hit
Introduce the turbo next week
Introduce Yoga as soon as I can do a down dog
Running very gradually when ready
Swimming last
MTB and hill running when fully recovered
Baby is T-2 weeks So that might all go out the window yet! 0 -
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60 min row today. Concept 2 out on the decking in the early afternoon sun. Relaxed as much as possible but heart rate just wouldn't stay down. 165w average and 144 hr avg. Hit my 150hr limit with 15 mins to go and had to keep reducing power to keep as lid on it. 13,966m. My bro is on an interval only programme while I build a base fitness layer. Should be interesting when we go head to head. I'm training at 160w vs his 360w approach...
Baby is T-3 days 0
This discussion has been closed.
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