I can't believe it's been three weeks already. This week was challenging due to a number of niggles and the recommendation to ease off my running until I get them sorted. Given my plans for the next eight months I figured it was best to heed this advice now and make sure I do everything I can to avoid injury. This week I have been to the osteo, had my bike re-fitted and have an appointment with the podiatrist on Monday and I hope to be back on my feet and running again soon.
I still managed to complete 82.7km this week, primarily riding my bike on the wind trainer, but rather than just 'spin' some kilometers I made sure that each session really counted. There was an article in last weeks SMH that explains the benefits that come from pedalling against resistance, rather than 'spinning'.
Oh - and I also churned out 4500 words towards a very overdue assignment for my DBA. Not quite finished but nearly done (YAY!)
Below is a brief account of the training I completed this week:
Monday April 15th - Rest
Pulling up sore after my Sunday run I decide that it's time to get things sorted out so that I can return to exercising pain free.
Tuesday April 16th - Personal Trainer and 23km Wind Trainer class
Regular morning session with Angus at fitpeople. This afternoon I went and saw my osteo for some advice and treatment for my tingly toes and aching calves. I can't say it was a pleasant experience - but all for the greater good :-) and I was kindly reminded that stretching is REALLY important. I then took my bike to get re-fitted and the store made a number of adjustments - raised the seat, longer head stem and changed the position of my cleats. These adjustments should ensure that my quadriceps are being utilised instead of my calves which was occurring in the original configuration. the changes should also relieve some pressure off my upper back.
I finished the day testing my new bike set up in a Wind Trainer class at Powerlab, which certainly isn't a 'spin class'. Plenty of resistance and a range of sprints and 'efforts' helps the hour pass pretty quickly. I certainly noticed the difference in my bike set up - I think my quads have since forgiven me :)
Wednesday April 17th - Rest
A day trip to Wagga Wagga for work and a late return.
Thursday April 18th - Personal Trainer and 2.6km Elliptical
Heeding the advice of my osteo, I did not run today, but instead used the elliptical machine instead. Still a good intensity work out without the stress on my shins and feet.
Friday April 19th - Rest
A 630am flight to Melbourne and a late return home
Saturday April 20th - 20km Wind Trainer
I spent most of the day working on my assignment but knew I had to get a few km's today in order to get close to my weekly goal. I finally got outside around 4:30pm and figured that the Wind Trainer was the safest option given it starts to get dark before 6pm now. There are pros and cons to the wind trainer. It's great that you can control the workout and I'm pretty unlikely to get hit by a car, but it can be a little tedious and when I have the trainer set up on the deck in full sun it's surprising how warm an autumn afternoon can be!
Sunday April 21st - 20km Wind Trainer 19.1km + 17.3km
Using what I have learned at the last few Wind Trainer classes and with the help of a handy little app (have i mentioned that I LOVE apps!!) I had two sessions on my bike today on my Wind Trainer. I squeezed the sessions around working on my assignment and making dinner. The weather was far cooler today but I warmed up pretty quickly and managed to work up a sweat! Like I mentioned earlier, there are pros and cons to using the Wind Trainer - they are SUPER convenient - but I am REALLY looking forward to getting out for a road ride very soon!
Lessons learned this week:
I still managed to complete 82.7km this week, primarily riding my bike on the wind trainer, but rather than just 'spin' some kilometers I made sure that each session really counted. There was an article in last weeks SMH that explains the benefits that come from pedalling against resistance, rather than 'spinning'.
Oh - and I also churned out 4500 words towards a very overdue assignment for my DBA. Not quite finished but nearly done (YAY!)
Below is a brief account of the training I completed this week:
Monday April 15th - Rest
Pulling up sore after my Sunday run I decide that it's time to get things sorted out so that I can return to exercising pain free.
Tuesday April 16th - Personal Trainer and 23km Wind Trainer class
Regular morning session with Angus at fitpeople. This afternoon I went and saw my osteo for some advice and treatment for my tingly toes and aching calves. I can't say it was a pleasant experience - but all for the greater good :-) and I was kindly reminded that stretching is REALLY important. I then took my bike to get re-fitted and the store made a number of adjustments - raised the seat, longer head stem and changed the position of my cleats. These adjustments should ensure that my quadriceps are being utilised instead of my calves which was occurring in the original configuration. the changes should also relieve some pressure off my upper back.
I finished the day testing my new bike set up in a Wind Trainer class at Powerlab, which certainly isn't a 'spin class'. Plenty of resistance and a range of sprints and 'efforts' helps the hour pass pretty quickly. I certainly noticed the difference in my bike set up - I think my quads have since forgiven me :)
Wednesday April 17th - Rest
A day trip to Wagga Wagga for work and a late return.
Thursday April 18th - Personal Trainer and 2.6km Elliptical
Heeding the advice of my osteo, I did not run today, but instead used the elliptical machine instead. Still a good intensity work out without the stress on my shins and feet.
Friday April 19th - Rest
A 630am flight to Melbourne and a late return home
Saturday April 20th - 20km Wind Trainer
I spent most of the day working on my assignment but knew I had to get a few km's today in order to get close to my weekly goal. I finally got outside around 4:30pm and figured that the Wind Trainer was the safest option given it starts to get dark before 6pm now. There are pros and cons to the wind trainer. It's great that you can control the workout and I'm pretty unlikely to get hit by a car, but it can be a little tedious and when I have the trainer set up on the deck in full sun it's surprising how warm an autumn afternoon can be!
Sunday April 21st - 20km Wind Trainer 19.1km + 17.3km
Using what I have learned at the last few Wind Trainer classes and with the help of a handy little app (have i mentioned that I LOVE apps!!) I had two sessions on my bike today on my Wind Trainer. I squeezed the sessions around working on my assignment and making dinner. The weather was far cooler today but I warmed up pretty quickly and managed to work up a sweat! Like I mentioned earlier, there are pros and cons to using the Wind Trainer - they are SUPER convenient - but I am REALLY looking forward to getting out for a road ride very soon!
Lessons learned this week:
- Seek advice from professionals before niggles become a problem
- STRETCH STRETCH and STRETCH!!