Weekly Summary: Some Aches and Pains

Weekly Training Summary
28 Jan - 3 Feb

Phase of Training: Build 2 Week 2
Swim (3x): 6.3K, 2h18
Bike (2 x trainer, 1 spin): 50.2K, 2h47
Run (2 track, 1 outdoor): 26.6K. 2h02
Strength (4x): 2h03
Total: 9h46

This week I had to make a few modifications to my training due to a few realities of life.  On Monday night, there was snow/freezing rain so I opted not to go to yoga.  On Wednesday morning, my car was giving my problems so I had to take it into the shop.  I had to cut my morning workout short and skip my lunch workout because I didn't have time to make it to the gym.  Nonetheless, I still think I managed to overdo it a bit.

On Tuesday I did a 5K tempo run on the track.  I was aiming for about half-marathon pace (~4:00 min/km) but about half way through I decided I push a little harder and finished with a 3:47 km and a 5K time of 19:35.  While I felt okay at the time, I think I went to hard and was very sore afterward.  I focused on strength training and recovery the next 2 days, until I did a spin class with LEAP on Thursday night.  I thought I had recovered well by this point, and ended up pushing into high Z4 and Z5.  My hips/ITB were extremely tight for the next 2 days, and I had to scale back my ride on Saturday.

On Sunday I decided to try a long run outside even though my right hip/glute were still feeling tight.  I kept it easy for the first few km, and luckily it started to feel better around km 5 or 6.  I got into a good rhythm and pushed it until km 10, when the wind picked up (it had been about -14 with no windchill).  The final few km the wind hit me hard and I cut my run a few hundred metres short to 12.4K (I was aiming for 13).  Luckily my hips actually felt not too bad afterward, but towards the evening they were very tight.  I decided to make Monday a full recovery day and keep my intensity down this week until my legs have recovered.