Triathlon training – for real now

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.

Today's spinning and run combo was many post-surgery firsts: First brick workout, first outdoor run, first run in the snow, first #lesmillsrpm class, first run above 1 mile! 🏆 Thanks @beccarun for running with me, I would have stopped without you there. Nothing crazy, 45 minutes on a stationary bike and 1.83 miles at 11:17 pace… But my foot feels great and my heart is full. 💗 And of course, we celebrated with breakfast 🍳☕️ Day 6 of triathlon training complete! — #️⃣#tritraining #trilife #brickworkout #swimbikerun #triathlontraining #triathleteintraining #triathleteinthemaking #saturdaymorning #outsideisfree #wymtm #mileschangeyou #madebymiles #mizunorunning #mizunowave #workoutdone #runoutside #runner #runnerspace #snowyday #trigirl #runnergirl #weekendworkout #roadtoironman #irunthisbody

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These milestones got my triathlon training off to great start. My workouts this week were:

  • Monday: Strength training – leg day | Swim 550yd
  • Tuesday: Run 2 x 0.5 miles at 11:30 pace
  • Wednesday: Rest
  • Thursday: Strength training – upper body | Swim lesson 1 hr
  • Friday: Run 0.7 miles at 11:00 pace
  • Saturday: Brick Les Mills RPM™ + 1.83 miles at 11:17 pace
  • Sunday: 10 mile ride (planned)

I’m icing and elevating my foot for the rest of the afternoon, because I’ve found that I get better results with my recovering foot if I mind the rest as much as I mind the progress.

My next big milestone is getting on my road bike. Stay tuned for that!



PGH Marathon training – Week 5 of 16

It is week 5 already, which means I need to start increasing my mileage (of course this had to coincide with the coldest week of the season thus far).

This week, I did a tough workout to improve the endurance of my leg muscles: three 10 milers on three consecutive days at an increasing pace. With most the running packed at the end of the week, I had a lot of room  for cross-training earlier on. So, I did three consecutive  days of strength training focusing on different muscle groups.

Three 10 milers on three consecutive days

It is a pretty simple workout. First, run 10 miles. Then, run another 10 miles at a slightly faster pace the next day. Finally, run another 10 miles at an even faster pace on the third day. I attempted this workout for the first time last fall and it was a killer. The first two days went great, but my legs were exhausted on the third day and I had to slow down considerably.

This time I took it a bit more seriously. My target paces for each run were 7:40 min/mile, 7:20 min/mile and 7:00 min/mile, respectively.

On the first day I went a little faster than planned, I ended up doing 7:31 min/mile. Moreover, the course was hillier than I anticipated and I could feel some muscle fatigue already. On the second day I was just on target doing 7:20 min/mile, despite crazy winds and really low temperatures. At night, my calves were sore. I started to worry a bit, but there was not much to do at this point other than foam-rolling and getting a good night sleep. I’m happy to report my legs were strong enough to achieve a sub-7 pace on the third day!!! I’m feeling good about Pittsburgh!

Menu of the week

I’ve been doing most of the cooking for the last few months, since my wife’s surgery. Now, she is recovered enough to be able to cook, which means that there is more dish variety. This week, she prepared two meals and I prepared another two. We had:

  • Turkey ground meat and zucchini lasagna
  • Chicken with mushrooms and boiled cauliflower
  • Beef stew with carrots and potatoes
  • Pan fried salmon, quinoa with vegetables, and roasted beets

Both the zucchini lasagna and the salmon were really awesome!!