Due to injury and work overload, I had to cancel my plans to run the Erie marathon in the fall. Instead, I ran a couple of half marathons and some 5ks. I PRed in both distances and I won my first race (sure, it was only 70 people running it and everybody was hangover from new year’s celebrations, but I am still counting it and crossing it off my bucket list).
A lot has happened since I last posted! Since I started physical therapy for my foot, I have been progressing quickly. My goal was to get to bike and run as quickly and sensibly as possible.
I was nervous about standing on the bike, since there is a segment of each revolution during which one foot is bearing all the weight. First, I tried an upright stationary bike with programmable workouts (not a spinning bike) during PT. That didn’t go so well… I could not get the resistance to go up high enough to support a real standing climb. So, I took it upon myself to try it on a spinning bike at a local YMCA. I did 8 minutes, then 10, then 15, and tried standing for bits in between. I started with regular training shoes, then my cycling shoes with SPD cleats. This progression built my confidence enough to try riding outside for the first time!
The ride was 7.3 miles at 12.3 miles an hour. It was the windiest ride I’ve ever been on, so I was uncomfortable, cold, and nervous. I broke off from the route Bruno had planned and cut it short a bit. Close to the end, my body had relaxed a bit and I remembered that I really love cycling. I’m excited to try again tomorrow! I’m not quite (mentally) ready to get on my road bike and clip in, and I have a feeling my foot will be ready faster than my head will be 🙂
On the running front, I told my physical therapist early this week I was ready to start running. I have been doing some stuff on the elliptical and some fast walking, and I felt it’s time. She had me try the treadmill and run at a comfortable pace, and I discovered it was actually less painful than walking! So, we’ve been upping the speed and distance since, and today I completed my first outdoor run of 1.83 miles!! I’m feeling very accomplished.
The focus this week was more on strength and speed and less on distance. I ran my first race of the season: a 10 miler with a tough climb right at the beginning to prepare me for the tough climb up Mt Washington at the middle of the Pittsburgh Marathon (only one month left to go!). I’ll post the race recap later this week, for now let me just say that I managed to win my division and bring a trophy home 🙂
Monday — Mile-long swimming workout with tons of 100s
My mileage was very low this week considering that it is week 12, just 23 miles. This is partly because I did a 10 mile race instead of a longer run, partly because I wanted to rest my legs before the race so I could perform well, and partly because I am doing a lot of cross training. I hope this works out, because I have my first triathlon scheduled for June, which means that I have to start spending more time cycling and swimming 🙂
The bike ride on Thursday was particularly special. My wife had foot surgery last November, and this is the first time she is able to ride since then!! It was a bit unfortunate that it was a ridiculously windy day, which made the ride really hard, but I think she still enjoyed it. I will let her tell you the details.
As the training intensifies, my legs are starting to feel fatigued. So, I’ve been reading a lot about heavy legs and I decided that my legs needed some rest, and some long easy-pace runs. That was my focus for this week. I cancelled one of my scheduled runs, and I slowed down my pace. Also, I did my first brick workout of the season looking forward to my first (!) sprint triathlon in June.
With my first ride of the season, a very intense long run, and two HIIT workouts, last weekend was a killer. And I could feel my legs (rightfully) complaining. So, I decided to do a little flushing, with long low-intensity intervals to freshen up my muscles. First thing I did is schedule a rest day for Tuesday, and cancel an easy run I had scheduled for Friday. Also, I replaced a scheduled tempo run with an easy pace five miler. Finally, I slowed down my pace for my long run on Sunday to 7:49 mins per mile instead of my 6:50-7:05 pace from previous weeks. I hope this flushing pays off. Next week I plan to bring the focus back to speed.
A so-called “brick” consists of a full bike workout followed immediately by a full run workout; in other words, it’s a session in which each part could stand alone as a complete workout
I’ve only attempted to do two brick workouts before this season, and I haven’t been very successful. The first time, my legs felt completely exhausted after I started running and had to walk half the way (some people say that this feeling is the reason why they are called “brick workouts”). The second time it didn’t really count because I did a stationary bike workout instead of an actual ride. So, I guess this week I did my first successful brick workout ever!
I chose to do an approximate sprint-distance brick with a 12.6 mile ride followed by a 3.0 mile run. I managed to keep my transition in under 4 minutes. Which is not bad considering I had to walk up to my apartment to change my shoes, leave my bike, get out of my thermal clothes (winter wind on the bike is no joke), and kiss my wife. In fact, I did much better than I expected. It looks like I will definitely be able to finish my first triathlon (scheduled for June) in under 1:30, and maybe even under 1:15.
Menu of the week
Mexican-style steaks and lentils
Baked pork chops with mashed sweet potatoes and arugula salad
In October 2014, I signed up for my first marathon, started following a rigorous training schedule, and started taking better care of my nutrition. Inspired by this video, I started cooking most of my meals. Since I usually don’t have time to cook during the week, I use each weekend to prepare 18 microwave-ready meals (12 for me and 6 for my wife). Each meal consists of 1 protein, 1 carb and 1 veggie.
This week, I only made 12 portions because my mother-in-law is in town and she will be doing some cooking. Here is what we are eating this week.
Broiled lime chicken / red rice / rajas with cream
My most common meal consists of: grilled chicken breasts, boiled broccoli, and white rice. This week I made some adjustments.
Grilling chicken inside the house releases a lot of smoke. Instead, I decided to try broiling this week. I marinated the thin sliced chicken breast cutlets in a mixture of lime juice, sparkling white wine (new year’s eve leftover), parsley, rosemary, minced garlic, salt and pepper. Then, I placed it on an iron cast grill and broiled it in the oven (7 min each side).