Training Recap + Other Pocket Lint

This past week was one of those occasionally strange weeks that I’m learning to live with as part of having this condition. I’m still not totally sure what threw me off kilter, but I did. Elevated resting heart rate. Some extra fatigue. Fantastic stomach ache for a few days. I just took some extra meds, waited it out and tried to be patient. The body knows what it needs and is pretty good at getting back in balance if you give it time and space ….Some notes on the rest of the week.

 

Things I posted this week

Sunday – Scenes from Saturday + April Fools

Monday – Training Recap + Other Pocket Lint

Tuesday – Matt Murphy’s + Funfetti

Wednesday – Wednesday Workout: In Season Strength

Friday – Back Pocket Recipe: Pasta con Ceci

 

 

Training notebook

Given how I was feeling. I took it pretty easy. I am not going to win the race this week. At this point in the training plan, it’s more about maintenance and staying injury-free. Most of my big fitness gains are in the bank, so until I crank it up for one last block in a few weeks, it’s more important to not doing any big time damage.

Here’s what a relaxed week of training looked like:

Sunday – A treadmill run to start the week. 8 miles at about 8 minutes per mile. Watched a replay of the Prague Half Marathon. Those women were moving!

Monday –  Rest. Stomach ache, maybe still dehydrated? Or … something. Just need to wait it out. Which is easier said than done for me.

Tuesday – 20 minutes of plyo and strength, focusing on the hips and IT bands, plus 45 minutes easy spinning on the trainer.

Wednesday – Givens on TrainerRoad. 2 sets of 3×3-minute VO2max repeats at 110-130% FTP. 3 minutes of recovery fall between Intervals and 8 minutes of easy spinning separate the sets.

Thursday – Just trying to ease back into it, feeling much better by this point. 60 minutes, easy on the treadmill. 7 miles, 8:36 per mile.

Friday – Some sun (we’ve had a really cold, dark stretch for spring)….right up until I went out to run, then it was clouds and wind. Cold and chapped, but 8.5 miles at 8:08 per mile. Worked on keeping a high cadence with a slower pace.

Saturday – Frissel+1 on TrainerRoad. 5×9-minute intervals at 95% FTP with recoveries of 5 minutes at 50% FTP.

 
Totals: Swim – 0 , Run – 3:00 / 23.5 miles , Biking – 2:45 / 63.5 miles, Rest- 1 days

Sad face on the swim stats. Making a commitment to myself to get back in the pool at least once next week. Also interested to see if my FTP jumps at all when I test it before the final training block leading up the Oly in June. 10 weeks until the race.

You can find me on Strava and follow along.

 

You might also like:  2014 Race Calendar

Running/Fitness links

Trail Runner has a profile/interview with pro road runner Nick Arciniaga as he transitions to the world of ultra trail running

Training Peaks analyzed over 1,000 Boston finishers from 2016 and distills it all down to 5 training habits of the most successful marathoners.

Triathlete magazine gets some competitor views on Ironman adopting the rolling swim start in some races. I am a fan, but I can see the points from some of the naysayers.

 

Other links of note

 
MBG looks at the healthiest snacks you can buy at Trader Joe’s. I endorse the chocolate and kale chips and would add the salmon jerky. I’m also a huge sucker for the dill popcorn.
 
If those creepy dye pills freak you out, Food52 has a way to naturally dye your eggs this Easter
 
Bon Appetit’s Healthyish has a recipe to take your cauliflower steak to the next level. I like the idea of using cauliflower as a main “meat” substitute, but you really need to amp up the flavor of the sauce or spices as cauliflower on it’s own is pretty bland.
 
 
 

Recipes that worked this week

Two recipes really jumped out this week as worthy of sharing.

The first was a lemon tahini sauce that we used on a bowl of roasted veggies over rice. This was for Tuesday night and I wanted something simple, flavorful and not based on soy or rice vinegar (I use them frequently and wanted a change). This sauce recipe fit the bill and was nutty, rich and satisfying on top of roasted Brussels sprouts, sweet potatoes and onions. 

The second recipe, just to really hit you over the head with it, was the pasta con ceci that I wrote about on Friday. I just can’t stress enough how easy and tasty this simple dish really is. Try it!

 

Pop culture consumption

I’ve started listening to S-Town. Through 2 episodes and….not sure what to think. It’s interesting, weird, disturbing, uncomfortable

Watched a replay of the Prague Half while on the treadmill for my run on Sunday. Also caught up on The Americans and belatedly trying to get through Better Call Saul season 2 before the new season gets going this week.

Still reading The Lean Startup still for my non-fiction, but also started Valiant Ambition about Benedict Arnold and the American Revolution, just for a change of subject. Finished reading the last in VE Scwhab’s fantasy trilogy A Conjuring of Light. I enjoyed it enough, but similar to the last Hunger Games, it was a little longer than necessary. The world building was done, the characters well-established, so many of the obstacles thrown into the plot felt there to pad out the pages. Next up is Brad Parks’s Say Nothing.

 

Random Photo of the Week

Might have been closed to traffic, but not closed to runners!

 

MIKE'S WINDOW