Week 1 is in the books and even though it wasn’t perfect it wasn’t a bad start either.
The chart below shows my training time for the week broken out into HR Zones.
My goal was to keep 75% of my efforts in my aerobic zone (TrainingPeaks Zone 2). For me, this is between 132-143 bpm, based on a max HR of 185 and a resting HR 45. As I did these “workouts”, that range seemed VERY, VERY low and at times it was hard not to bump up into zone 3 or even higher. I kept asking myself:
“Are these really even workouts?”
It felt like I was out for a leisurely stroll on what ever piece of equipment I was using This was especially true while I was out on my bike.
When I did the math for the week I came out to 180 total minutes broken down to:
- Zone 1 – 27 minutes – 15%
- Zone 2 – 93 minutes – 51%
- Zone 3 – 37 minutes – 20%
- Zone 4 – 20 minutes – 11%
- Zone 5 – 5 minutes – 3%
Numbers which are not far off my goals. The main thing to do are bump up some of the Zone 1 to Zone 2 and scale most of the Zone 4 down to Zone 2. I will see how that goes in week 2.
But, my two takeaways from the week are:
- My foot feels great: and
- I am not sore even though it was my first training in six weeks.
I plan to continue with the non-impact exercises for the next couple of weeks and then begin to gradually reintroduce running to my program either the last week of November or the first week of December depending on how impatient I become to start running again. Then as I progress through December I hope to be back to a level where I can run an easy 5k by the middle of January. That seems like such a low goal, but at this point by goal is to aim low and succeed, rather than aim high and injure myself.
But in the end, it just feels nice to be active again.