Yesterday, I took the day off from any cardio work...no running or cycling...I really needed the rest. The weekend brought about the opportunity to complete 2 days of back-to-back high intensity training. On Saturday I completed a sprint duathlon simulation with a tough 2 mile run followed by a quick 13 mile bike ride. I came off the bike and did a 1 mile cool down run at a 9 min/mile pace. Of course the weather was bad so I had to do the simulation inside. I layed down a 14:43 2 mile run and a 33:30 13 mile bike....not bad for this early in the season. On Sunday I did a zone 2/3 run of 4 miles and then bricked into a fairly hard 40 minute bike ride. Yesterday, I took the opportunity to rest my somewhat sore and stiff left hip and focused on strength training. I worked major upper body groups and finished with an intense abs/core session.
What a careful balance this is....to make sure I am hitting my workouts appropiately...with the right intensity, volume, and frequency...all while protecting the hip. Some days it's difficult to realize that I have to just take what my hip will give me. My cardio wants to go more, go harder, go "for broke"...but the hip says "enough of this torture." No complaints here....I'll take what I can get!
I'm looking forward to a great training session today. The plan is to complete a 4 mile fartlek run and then ease my way into a 30 minute ride. I'll let the ride remain all aerobic today and just spin and log miles and time in the saddle. Tomorrow, I'll look for a very tough bike workout...complete with high intensity intervals lasting 2-3 minutes in length.
Ok folks...work hard with me today...or at the least, take what you can get from that body of yours!
TJ
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