Posted in Life lessons, Racing, Rehabilitation, Training

Training Nov 26 – Dec 9

I know I that I intended to post weekly updates, but of course life got in the way and one week turned into two and before the it becomes three, I decided that it was time for me to sit down and pull a post together. So here goes.

As I look at my calendar from the past two weeks, one thing is crystal clear. I have been able to get in all of my workouts without fail. As I said in my last post, it is pretty easy to get these in since none of them are very long, averaging well under an hour. What is is also clear, is that I am recovering well day-to-day and don’t have a need to add rest days into my schedule at this point. I am sure that will change when I begin to build more intensity into my program once 2018 rolls around. For the foreseeable future, I intend to stick with a 3 day per week running program and begin to build in my OCR specific workouts around that base.  I intend to hit 2 or 3 of those per week depending on how well my recovery goes between workouts.

Nov 26 - Nov 9 Training

As I look at the past three weeks, one thing that I can see is that my volume is ramping up nicely. That is show in the chart below. The only thing that might be a problem is that I am probably ramping up a bit faster than I planned. But as long as I feel good and my foot stays pain free, I intend to keep raising the duration until I get up to about 10 hours per week. I don’t expect to be there until the end of January or early February at the soonest.

Duration

What I have also seen in the data is that I am doing well stick to the “Low Intensity Training Plan”. As can be seen below, the vast majority of my training is in Zone 2 followed closely by Zone 3. Those 2 zones accounted for nearly 85% of my training last week, just the way I want it to be. As I move forward into the new year, my plan is to slightly drop both the Zone 2 and Zone 3 percentages and add that time into Zones 4, 5 and 6. When that happens, I will be more or less training at two intensities, really hard and really easy. My goal will be for the intense portions to make up no more than 25% of my training volume.

Zones

In comparison, I pulled a selection of data from last year and it was far, far different. The vast majority of my training time was in Zone 4, the kind of hard, but not really too hard zone. The one that really wears me out when I grind through it day after day. This is what I am looking to avoid this season.

Data 2017

Finally, as I look at something that is completely new to me, I have my Heart Rate Variability chart below. Based on what I have gleaned from various sources, including EliteHRV and HRV4Training an increasing HRV and a decreasing CV is an indication that my body is responding well to my training load. If I see this heading in a different direction, then I will have to take steps to modify my training plan. But, until then I am just moving forward.

HRV Chart

 

 

 

 

 

Posted in Life lessons, Musings, Rehabilitation, Training

Training Plan

I am embarking on a new training plan to see how it works for me. The plan will be based on a statistically insignificant number of participants me (n=1).

The theory that I am following is based on a couple of premises:

  • I need a bigger aerobic engine;
  • I spend too much training time in the “Grey zone” to hard to be easy and too hard to be easy; and
  • When I incorporate strength work into my routines, i.e. OCR specific elements like heavy carries, pull-ups, and burpees, I over tax my body. Then it takes too long to recover for my next workout.

What does this look and feel like in real life? I am not really sure since I have never been able to follow a plan like this before. I always fall back into the theory of if a little is good, than more is better. While, I know in intellectually that this is not true, for some reason I always fall short on my ability to follow through on this.

So that is why I need to have this public experiment on myself. Maybe this will be what keeps me on the proper path as I move forward this year. So instead of trying to do the same thing and getting the same results I am going to try something different. Instead of my training being done in my own little world, I am going to let the world see what I am doing and see if this can keep me accountable. So with that said, I intend to guide my training in a couple of ways which will be new to me.

First, I intend to have my workouts planned for the week so I don’t have to figure out what to do on a given day, I will know exactly what the day entails. The workouts will be based on what I get from Yancy Camp, but in fairness to Yancy and his amazing program, I won’t be posting my exact workouts, but only a generalized version of the workout for the day. I plan to publish my workout plan for the week on Sunday and then a wrap up for the week the following Saturday. Or these may eventually morph into one posting

Second, every morning when i wake up; when I am done with my workouts for the day; and and when I am done with my training for the week,  I will ask myself a couple of critical questions.

  • How do I feel?
  • Do I feel beaten up to the point where I can’t workout?
  • Am I recovering well day-to-day or am I struggling to keep going?
  • How do I feel at the end of the week?

I will also be doing something else new, tracking my heart rate variability to see if that quantitative measure in addition to the qualitative measures gives me a better insight into my performance.

For a change I intend to track these answers and attempt to determine a correlation between how the data tracks and and how well my workouts go.

Anyone who wants to join me on this journey is welcome to follow.

Posted in Injury, Life lessons, Musings, Rehabilitation, Training

Back to Training

While recovering and now as I prepare to get back to training, I have been listening to a several interesting fitness podcasts.  The Natural Running Network podcast by Richard Diaz, the Ben Greenfield Fitness podcast and the Obstacle Order podcast. I am reading Ben’s Beyond Training book as well. What I have been trying to figure out is how to get back to training and how to train smartly so I don’t hurt myself, yet again. I really think staying healthy is a worthy goal.

A couple of days ago, I got a notification letting me know a new article was published on one of my favorite running blogs Relentless Forward Commotion. The post was about the value of heart rate zone training. As I read the post, I kept saying a few of things to myself:

  • I know that;
  • That makes sense;
  • Why can’t I do what is best for me?
  • Should I try to change my way of training?

Continue reading “Back to Training”

Posted in Injury, Life lessons, Rehabilitation, Training

The End of an Era

Last night was the end of an era. (I hope). That is my boot and I think it is apparent that my foot is not in it.

At the end of the day, I removed the boot and put it into the closet. If all goes well, it will never again see the light of day.

I wish I could say that I ‘m not apprehensive about what it is going to happen now that I have removed the boot and can walk normally for the first time in five weeks. But, it is my nature is to be concerned. Continue reading “The End of an Era”

Posted in Injury, Life lessons, Musings, Rehabilitation

Reflection on an injury

As I sit and wait (literally and figuratively) for my foot to heal, the free time has given me the ability to look at my situation and spend some time in what I hope to be positive reflection.

The first thing that I need to admit to myself, is that I am enjoying the down time. Yes, as weird as this may sound, I am liking the time away from working out. After several years of training and competing the break is relaxing, both mentally and physically. Continue reading “Reflection on an injury”