Focus on what you can do—not what you can’t. That was my mantra for the week. And this week saw a lot of biking.
Those watts won’t make themselves.
I wish I could say this was a strategically planned cycling block where I purposely avoided the pool and my running shoes and manufactured a boatload of watts every day. Unfortunately, that was not the case.
Last Sunday’s bike crash was a bigger deal than I originally let on: I went to the hospital, and I was diagnosed with a super mild concussion. So this week revolved around healing and easing back into it.
General training notes: In addition to the bike crash aftermath, pool maintenance also affected my training. The Bearcat masters pool was closed for cleaning, so even before my accident on two wheels, I knew it would be more challenging to get in the water. At the beginning of the week, the thought of swimming made my body hurt. And my road rash is still healing up too.
Monday – off
Tuesday – a.m. CompuTrainer class at Tailwind Endurance
Super easy 30-min. spin to get the legs moving and blood flowing
Wednesday – a.m. brick (CompuTrainer class at Tailwind Endurance and run at Finish Line PT) CompuTrainer class at Tailwind Endurance and corework
I hoped to spin for an hour and run an easy three miles, and although I hung out at my low sweet spot just fine, my body was not OK with running. Immediately, my hip twinged, and my upper back/shoulder hurt, so I shut it down. I felt really frustrated and defeated. As I stretched on a mat, I threw myself a pity party for a few minutes: why can’t my body handle this? I can’t run. Why is this happening now? After awhile, though, I decided to redirect this energy toward what I could do: I can bike. Can I do corework? Yes. Can I do pushups? Yes.
Thursday – a.m. CompuTrainer class at Tailwind Endurance and strength training
Again, I focus on what I could do: Seventy-five minutes in the saddle with a few builds to VO2 max, plus corework, pushups, and fun with Therabands.
Friday – a.m. CompuTrainer class at Tailwind Endurance; p.m. run
I actually hooked up to the CompuTrainer software for this workout and rode the Rev3/Challenge Quassy Olympic course. There was no hammering, but I was pleased to felt pretty OK at my wattage sweet spot and cruised along at 19 mph. Normally, I don’t care about speed, but this average proved I have not lost any bike fitness during this recovery period—which I knew, but needed to confirm.
And once again, I hit up Central Park after work for my long run. Going into it, I mentally prepared to feel not-so-great, and thankfully, my legs/body felt OK. However, I definitely bruised a rib or two, which made breathing hurt. I was not able to run the nine miles at my target long-run pace, but I ran the nine miles. Yes, it was the slowest I’ve run in a long, long time, but I got it done. (My average pace was about 45 seconds slower per mile than normal.)
Saturday – a.m. bike
Since my new post-crash helmet hasn’t arrived (or my replacement sunglasses), and since Tailwind was closed for the holiday weekend, I set up shop indoors. Honestly, I wasn’t sure what to expect coming off a the run, but I felt good. Really good. Sure, there weren’t a ton of hard efforts during those two hours—lots of drill work, builds, tempo efforts, etc.—but this is the first workout post-crash where I felt like my normal, triathlete/watt-producing self.
Sunday – a.m. run off
Attempted to run on the treadmill, but since the pain became more prominent, I shut it down after five minutes. I emailed Coach Pat, and we decided to take today and tomorrow off. If you need me, I’ll be resting and recovering (and trying not to be cranky) until further notice.
What are your plans for Memorial Day Weekend?