Tuesday, October 16, 2012

Chucking a wobbly ......

There's been a reasonable amount of complaining coming from the locomotor muscles. An indication of the ever present training intolerance that just doesn't seem to want to go away. The windy bike ride seems to have set it all off again as runs and rides since then have felt like hard going. However, on the plus side, the calf muscle is coming along nicely, even if there has been some serious hypertrophy of the lateral head of the gastrocnemius. Yes, there is nothing symmetrical about those calf muscles now! Good proof that big isn't always better, as despite the hypertrophy, the right is still a lot weaker than the left. However, the right is substantially stronger now than it was a few weeks ago. It's just a matter of continuing with the strength exercises. A bit challenging over the next 10 days as I set off an another OS sojourn. This time to the US of A to the place of bluegrass and hopefully some gorgeous Autumn foliage. It will likely be a week of occasional jogs on the treadmill or working with whatever exercise equipment is available in the hotel gyms. 

Hopefully an indication of the scenery awaiting me in Bluegrass country
Latest activity:
Monday - 5km jog (1.5/3); gym session (bench press, upright row, shoulder press, bent over row, seated row, assisted pull up; abs)
Tuesday - OFF
Wednesday - 5km jog (1.5/3)
Thursday - gym session (squats, biceps curls, assisted dips, tri pushdowns, pec dec); WT ride 42mins
Friday - OFF - Frocktober frolics
Saturday - 6km jog (1.5/3); gym session (deadlifts, squats, stranding calf raises, leg extension, bench press)
Sunday - 39km roadbike ride
Monday - gym session (machine shoulder press, bar bell front raises, lateral pulldowns, seated row, abs)
Tuesday -  6.3km jog (1.5/3).

Sunday, October 7, 2012

Steady as she goes ....

It's been a positive start back to jogging. Positive in that my calf muscle hasn't spat the dummy as yet. It still feels a little bit tender after I run, but no issues while running. Each run has been as flat and as unpaved as I can manage given the location of each run. The pace has been very gentle. The plan is to continue doddling until I get back from my next OS trip and then start to slowly build distance. Cross training on the bikes will also continue.  I have recently purchased a smaller crank set for the road bike, so that should keep me going a bit longer on the bike to justify the purchase. Could be good for introducing some hill reps if the training intolerance doesn't flare up again.
New 50/34 crankset for the road bike

Latest activity
Tuesday - WT 34 mins @ 118bpm.
Wednesday - gym session (squats, pec dec, assisted dips, tri push downs, biceps curls, abs). WT 51 mins @ 123 bpm.
Thursday - 5km lunchtime jog @ 141bpm
Friday - OFF
Saturday - gym session (deadlifts, squats, calf raises, leg extensions) 5km jog @ 129bpm
Sunday - time confused MTB ride. I got up 2 hours early for the ride??!! Oh well at least I wasn't late ;-). 35km in Mulligans Flat @ 120bpm. Followed by a lovely brunch with the 2.0 litre runners at Tusmo Cafe in Forde.

Monday, October 1, 2012

Blowing in the wind

When the wind is at your back on a bike ride, it's awesome. When the wind is buffeting you from the side and you have those cross head winds, it's just hard unrelenting work. The challenge with cycling is staying comfortable in that unusual riding position. When it's windy, the comfort factor fades rapidly and the arms, shoulders, back etc. all complain and get tired. It's more about upper body fatigue wearing you down on windy rides rather than tired legs. Sunday the sun was shining but the wind was blowing, pretty common for Spring in Canberra. The goal was to do a ride around the 40km range and I ended up doing 44 km. The upper body was complaining bitterly around the 32 km mark and the last 12 km were a hard slog. As far as cycling goes, my home location isn't ideal as it means I often end up with a headwind on the homewards stretch and Sunday was no exception!

I was wishing for my own echelon for shelter from the wind

Canberra turned on a stunning Spring day for Labor Day Monday, only light winds :-). Alas, the body was stiff and sore from the windy bike ride. With that in mind, I thought I'd take advantage of a glorious morning and head out to Stromlo. Even though they have punched holes in the XC track surface, it's much better than my local oval, no gumby-like running as I jogged the 1km circuit 5 times. My glutes and hammies were very tight and sore from Sunday's bike ride; however, no complaints from the calf muscles :-). Alas, I did not feel strong from the ride the day before, unlike CJ.

Latest activity:
Sunday - 44 km on the roadbike, HRav 130bpm
Monday - 5 km @ 5:50min/K pace, HRav 140bpm, rate 1.5/3. Gym session (DB shoulder press, upright rows, bent over rows, seated rows, assisted pull ups, abs)