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Training Log Archive: O Steve!

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  exercise bike3 3:02:49
  uphill treadmill hike2 53:00
  machine poling2 40:17
  Run2 31:00
  lateral ski machine1 30:00
  weight training2 20:23
  Total5 5:57:29

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Sunday Nov 12, 2017 #

exercise bike 1:01:44 [3]
ahr:114

easy mild bike.....

weight training 10:26 [3]
ahr:116

20! x 15.....a move up in weight.

This ends consolidation week...looking to get back to some intensity this week for a tempo and vo2 max efforts along with some long for endurance...

Saturday Nov 11, 2017 #

lateral ski machine 30:00 [3]
ahr:118

usually L 10 with 10 lateral....no hands for balance training....

Run 8:00 [3]

4 x 3 min uphill walk/2 min run @ 12:20 pace w/ 4% incline...pain 3.5-4.0

uphill treadmill hike 16:00 [3]

3.0 mph @ 8% incline....

machine poling 20:17 [3]

10 x 50 (35 lbs) on 2:00

Note

trying to nail down when I need to start my structured run training....my knee is still not normal but I dont suspect it may improve a lot more.

-it feels the same way a ankle sprain might feel...a bit tight, some pain, and it feels unstable and injured....but you figure you can still run even if you cant go all out.

-I need plenty of ramp up time before next summer.

-as mentioned before I need to limit "real running" but use some alternate workouts to get me where i want to be...

-my ultimate running goal is to be able to run a speed of 9.5 minutes/mile for 5K in a triathlon....thats modest BUT given the shape of my knee it will take a sustained structured effort to get there.....

Here are the components of a run training plan to help me accomplish my goals.:

1) I plan to do many workouts on the treadmill with an uphill incline to limit strike force...hard intervals are likely to be done this way guided by HR.
2) I plan to go to the track to get a read of what kind of pace I can manage despite my injured knee
3) I will start running 1.5 to 2 times per week in December and back off if it seems to much....In March I plan to do about 1:15-1:30 pure running/week focusing on interval and tempo pace
4) my long run will be limited to 1 hour max
5) I plan to get another Synvisc shot before the end of the year to aid with ski training and run training....with another shot 6 months later.
6) I plan to use my knee brace for run workouts....and perhaps competing in triathlon if I assess that speed gained will be worth the :25-:30 I will have to spend putting it on in the transition area...
7) I will likely use the dirt path at the river bottoms for long easy runs.
8) I will use high cushion shoes such as hokas and may play around with cushion insoles in additon to try and limit strike force.
9) I am looking at some triathlons that have less than 5K run although they seem to have 2.5 or 2.2 mile runs but anything shorter will help me be able to go hard with this knee....the shorter the better.

I am ready and anxious to get going to see if I can work the above plan. It likely will need to be adjusted.

Ultimately I see this as another challenge that will use all my knowledge of training and using some creativity to make me be able to run 2.5-3.1 miles off the bike at a good pace despite the limiting Arthritis in my left knee. Creating within limits is the name of the game.

I think I will start officially on 12/1 with a mild ramp up in December and January as my main focus is nordic ski events With March the time to really get going.....to be ready mid July. (with some test races before then)

Friday Nov 10, 2017 #

exercise bike 1:01:03 [3]
ahr:118

Wednesday Nov 8, 2017 #

Run 23:00 [3]
ahr:136

mild low level tempo

hotel treadmill...forgot my brace but decided on a bit of treadmill running for a knee test.....

decided to do 9 x 2 min run/ 3 min uphill hike on the treadmill
( run was 13:37/ mile @ 4% incline....hike was 20:00/mile @ 8% incline)

1 x 5 min at 12:30 pace @ 2.5% incline....149 HRA!

NOTES:
-averaged 138 AHR...HR went from 135 to 158 HR on the last run interval....
-set incline at 4% for run to minimize strike impact...this worked.
-knee pain was a 3.5 and 4 with no brace but it was dull, not sharp, and steady, not increasing.....I took it as a positive, cautiously encouraged
-good option for a run workout with some protection when I begin to return to running this winter





uphill treadmill hike 37:00 [3]
ahr:136

walking part of workout....on incline.

Tuesday Nov 7, 2017 #

exercise bike 1:00:02 [3]
ahr:113

recovery workout in a consolidation week...

weight training 9:57 [3]

15 x 15

machine poling 20:00 [3]

8 x 50 on 2:30....

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