Last week of Base 1 before rest week!!!! I can actually say I started this week out healthy for the most part for 2 days now...until my coworker came back from her 2-week vacation sick! By Wednesday, I had to call in. Luckily, it was my rest day. I picked it back up by thursday, even though I would rate my health a 4/10. Went to the gym for the 55 minute hill intensity run telling myself I'll do what I can. I ended up doing great and even staying for my 30 minute strength workout. And, I even got up for swim practice friday morning at 4:30!! Not bad. Yes, I did skip the 40 minute friday bike again. It was optional.
A couple of noteworthy developments: no malodextrin for me in nutrition/Hammer products (at least I tried it in practice on not on a race course!), Tarzan drill in swimming is my least favorite (for the second week now), and I hit my longest run since November (10.5 miles in 90 minutes) at a record pace in the cold on Sunday as the finale to the most challenging 4-week Base 1 to date! And, I somehow managed to start feeling better for the first time in one month! Woot!
Wednesday, March 24, 2010
Week Six Re-Cap
Week Six was pretty strong. I can feel the volume and intensity increasing. Most of the bike workouts have big gears and varying RMSs to simulate hills and the runs require me to up the incline much more than I'm used to doing. In pre-season, Liz would have us dabble in inclines for 30 seconds here or there. Now, there are 60 minute treadmill runs with 6 x 5min sets of 2-6% inclines. It's amazing how your body adapts. I started paying more and more time to the strength workouts and it's helping to just stay at the gym and hit it for the 30 minutes as I run straight though the 2 sets of 15 exercises on a minute each without stopping. The lunges actually feel good after the intensity runs on the treadmill. It's been good to fit everything in.
I did fight being sick this week as well, everyone is sick at work and it's extremely annoying. One of the 3 OTs has been on vacation for 2 weeks so it's nearly impossible to call in if you're not feeling well. I've done all the workouts, though, with the one exception of biking for 40 minutes after work on friday. It was optional and I chose rest.
Also this week was my long-awaited massage at Peace Spa. It was pretty good. I asked Kimm to focus on my IT band and anterior tib due to shin splints and I think that helped a lot. At this level of training, massage really is a necessity rather than an indulgence. Ironically, Ironman sent me an online survey this week inquiring about my opinion on massage during training...
I did fight being sick this week as well, everyone is sick at work and it's extremely annoying. One of the 3 OTs has been on vacation for 2 weeks so it's nearly impossible to call in if you're not feeling well. I've done all the workouts, though, with the one exception of biking for 40 minutes after work on friday. It was optional and I chose rest.
Also this week was my long-awaited massage at Peace Spa. It was pretty good. I asked Kimm to focus on my IT band and anterior tib due to shin splints and I think that helped a lot. At this level of training, massage really is a necessity rather than an indulgence. Ironically, Ironman sent me an online survey this week inquiring about my opinion on massage during training...
Wednesday, March 10, 2010
New Right Leg or Ice Bath?
This week started out with still feeling sick, still sleep deprived and still hurting. The pain is something I've tried to forget about, almost like if I don't talk about it, it's not there. I was born with a major biomechanical dysfunction in my right leg. When my mom was 6 months pregnant, she had to start pushing my toe out of her ribs every time she sat down. When I was born, my right leg was internally rotated past the point of no return. The needed to cast my leg and hip into the correct position and I wore braces with a large metal bar between my legs well into those first 3-10 months. The orthopedic surgeon told my parents that I may never walk. Riiiight.
At any rate, my right leg is pretty messed up and it only affects me when I'm training excessively, like now until the next 6 months. When my right knee is facing foward, my right foot is rotated out to the side by at least 45 degrees. Every time I put force through my leg when running and cycling, a very unnatural torque is created, which creates extreme muscle tension and trigger points. Usually, I can stretch it out or massage it out on my own or with a foam roll. Sometimes I use a rolling pin with full force to push out the trigger points. Unfortunately, I'm learning that this may not work long term. You won't hear me mention this much even though it's a type of pain that literally keeps me up at night. The more I talk about it, the more overwhelming it becomes and the less resilient I will be to work through it. So, for the record, this is another piece of the Ironman puzzle for me that I will have to work through and make the best of.
Last night, I tried an ice bath after class for once. Holy Christ, it was COLD. Liz's notes said to "put on a pair of shorts, a warm shirt, a hat, and bring a warm beverage in with you." God, that should tell you something. I ended up forgetting the shorts because of the mess but heeded the rest of her advice. Brrrrrrr. I had to get in and out the first few minutes it was so cold. Finally, I acclimated to it and my leg did feel much better. The idea is that the cryotherapy restricts blood flow thus reducing inflammation that is creating the pain and tearing up muscle fibers. After 10 minutes, you can get out and the benefits will continue. I was instructed to take a warm shower 30-60 minutes later to re-introduce the blood flow which would then flush out the toxins. I slept well actually, and I will definitely be doing this again. Maybe with the shorts on next time though!
At any rate, my right leg is pretty messed up and it only affects me when I'm training excessively, like now until the next 6 months. When my right knee is facing foward, my right foot is rotated out to the side by at least 45 degrees. Every time I put force through my leg when running and cycling, a very unnatural torque is created, which creates extreme muscle tension and trigger points. Usually, I can stretch it out or massage it out on my own or with a foam roll. Sometimes I use a rolling pin with full force to push out the trigger points. Unfortunately, I'm learning that this may not work long term. You won't hear me mention this much even though it's a type of pain that literally keeps me up at night. The more I talk about it, the more overwhelming it becomes and the less resilient I will be to work through it. So, for the record, this is another piece of the Ironman puzzle for me that I will have to work through and make the best of.
Last night, I tried an ice bath after class for once. Holy Christ, it was COLD. Liz's notes said to "put on a pair of shorts, a warm shirt, a hat, and bring a warm beverage in with you." God, that should tell you something. I ended up forgetting the shorts because of the mess but heeded the rest of her advice. Brrrrrrr. I had to get in and out the first few minutes it was so cold. Finally, I acclimated to it and my leg did feel much better. The idea is that the cryotherapy restricts blood flow thus reducing inflammation that is creating the pain and tearing up muscle fibers. After 10 minutes, you can get out and the benefits will continue. I was instructed to take a warm shower 30-60 minutes later to re-introduce the blood flow which would then flush out the toxins. I slept well actually, and I will definitely be doing this again. Maybe with the shorts on next time though!
Tuesday, March 9, 2010
Week Five Re-Cap: Base 1
Base 1 started this week. I'm coming into it sicker than sick but I still do what I need to do. My original goal this week before I got sick was to complete all workouts in their entirety, including strength. Luckily, as the week progressed, I completed nearly every workout despite being so sick, not sleeping, and entering our highest volume and highest intensity to date.
Elizabeth warned us that we would be feeling the hills and the strengthening this week. Whew. I did. It started with Monday night's workout which has always been swim and 30 minutes strength at the most. This week, it was Running 30 minutes and Swimming 2500 yards. This introduces a whole new challenge of where I'm going to work out, espcially in the winter still when it's too cold to really run outside. I mean, there are seriously only so many hours in a day and these workouts are on the other side of the city practically, in the heart of downtown Chicago. I asked around over the weekend and my monday night swim coach suggested that I come early to swim practice and use the treadmills at Presidential Towers before swimming. Since I was sick, I was lucky I felt good enough to go at all. I ended up running 10 minutes (Liz taught us "some is better than none"), then completed our longest monday night workout to date: 2500 yards. Not bad.
Tuesday night, we have class. However, Liz allowed us to run first for 20 minutes prior to class. Hey, getting out earlier is fine by me. I ran the 20 minutes then we had our usual Tuesday night torture workout. We did a LOT of hill workouts on the bike. We went for nearly 75 minutes then it was time to go home. Still sick. Of course, I couldn't get past the fact that I was supposed to run 30 minutes yesterday instead of the 10 that I DID run, so I decided to run MORE after this torture bike class. 15 minutes. Now, I was only 5 minutes shy of what was planned for the week. Acceptable.
Wednesday was a much needed rest day. I was still sick, had to do a presentation downtown for research, had to run up to Lakeview to meet 2 old friends, Heidi and Jenni that I always cancel with for sport or philanthropy reasons, then had a 2 hour Power lecture sponsored by the Chicago Tri Club. I think I finally got home by 10pm. Some rest day. Getting sicker almost a week later and now we're starring at another 6days before my next rest day. How does this happen.
Thursday was more hills. My voice was now going after doing assessments out in Willowbrook and I haven't slept more than 5 hours a night in over one week. Still on track with my workouts, though. This run was 50 minutes, all hills- up to 4% incline. Eek. I did it though. I did skip my strength when I got home. Too sick.
Friday was swim practice at 6am. Too sick and didn't want to get my teammates sick. So, I decided to go after work to Xsport and infest that pool instead. Ha. Had a decent swim actually, but still no voice. I even did strength at home.
Saturday was a day from Heaven. I was still fighting laryngitis but Akemi and I set out to do Ted'd 7:30 am bike class. It was good. We rode for about 2 hours actually, then I did 30 minutes of strength, and 30 minutes of stretching (much needed). I was starving, so I headed over to Bongo Room for my favorite Sweet Potato/black bean/avocado/egg burrito. Fresh grapefruit juice. Intelligentsia coffee. Heaven. On. Earth. AND, it was sunny and above 35 degress. Maybe even 40 degrees.
On Sunday, still no sleep- maybe 4 1/2 hours, but I fought it anyway and headed out to Palos for a great hill workout with Joe and friends. Such a great challenge. I did just under 9 miles in 1:15 including some massive hills. It's always a good thing when you run with people faster than you and you can keep up. Even on hills. AND, stay in your heart rate zones. NOW we're talkin! I did skip the optional swim because I'm sleep deprived and still sick. I did all the required workouts this week. Whew.
Tue
Elizabeth warned us that we would be feeling the hills and the strengthening this week. Whew. I did. It started with Monday night's workout which has always been swim and 30 minutes strength at the most. This week, it was Running 30 minutes and Swimming 2500 yards. This introduces a whole new challenge of where I'm going to work out, espcially in the winter still when it's too cold to really run outside. I mean, there are seriously only so many hours in a day and these workouts are on the other side of the city practically, in the heart of downtown Chicago. I asked around over the weekend and my monday night swim coach suggested that I come early to swim practice and use the treadmills at Presidential Towers before swimming. Since I was sick, I was lucky I felt good enough to go at all. I ended up running 10 minutes (Liz taught us "some is better than none"), then completed our longest monday night workout to date: 2500 yards. Not bad.
Tuesday night, we have class. However, Liz allowed us to run first for 20 minutes prior to class. Hey, getting out earlier is fine by me. I ran the 20 minutes then we had our usual Tuesday night torture workout. We did a LOT of hill workouts on the bike. We went for nearly 75 minutes then it was time to go home. Still sick. Of course, I couldn't get past the fact that I was supposed to run 30 minutes yesterday instead of the 10 that I DID run, so I decided to run MORE after this torture bike class. 15 minutes. Now, I was only 5 minutes shy of what was planned for the week. Acceptable.
Wednesday was a much needed rest day. I was still sick, had to do a presentation downtown for research, had to run up to Lakeview to meet 2 old friends, Heidi and Jenni that I always cancel with for sport or philanthropy reasons, then had a 2 hour Power lecture sponsored by the Chicago Tri Club. I think I finally got home by 10pm. Some rest day. Getting sicker almost a week later and now we're starring at another 6days before my next rest day. How does this happen.
Thursday was more hills. My voice was now going after doing assessments out in Willowbrook and I haven't slept more than 5 hours a night in over one week. Still on track with my workouts, though. This run was 50 minutes, all hills- up to 4% incline. Eek. I did it though. I did skip my strength when I got home. Too sick.
Friday was swim practice at 6am. Too sick and didn't want to get my teammates sick. So, I decided to go after work to Xsport and infest that pool instead. Ha. Had a decent swim actually, but still no voice. I even did strength at home.
Saturday was a day from Heaven. I was still fighting laryngitis but Akemi and I set out to do Ted'd 7:30 am bike class. It was good. We rode for about 2 hours actually, then I did 30 minutes of strength, and 30 minutes of stretching (much needed). I was starving, so I headed over to Bongo Room for my favorite Sweet Potato/black bean/avocado/egg burrito. Fresh grapefruit juice. Intelligentsia coffee. Heaven. On. Earth. AND, it was sunny and above 35 degress. Maybe even 40 degrees.
On Sunday, still no sleep- maybe 4 1/2 hours, but I fought it anyway and headed out to Palos for a great hill workout with Joe and friends. Such a great challenge. I did just under 9 miles in 1:15 including some massive hills. It's always a good thing when you run with people faster than you and you can keep up. Even on hills. AND, stay in your heart rate zones. NOW we're talkin! I did skip the optional swim because I'm sleep deprived and still sick. I did all the required workouts this week. Whew.
Tue
Bike and Run Analyses
Elizabeth and her husband, Chris, very generously offered to do bike and run analyses for our team. It turns out that my bike is probably not the best for this training because of the fit. There are a lot of pieces to the bike fit puzzle and only a few are in place on my bike. Granted the components are good (derailleurs, specifically) but the fit is not terrific for long distance triathlon. Keep in mind, I originally set out to buy a $500 road bike 18 months ago when I started triathlon. After researching my options at a local bike store, I came home with a $2,000 road bike.
I've already had my professional 3-hour fit this past fall (finally), during which Ken replaced my stem for a different size, and adjusted nearly every angle possible on the seat, aerobars (which I added last fall), pegals, cleats, and stem. We also determined that my handlebars are too wide. My tires are too big. My seat height still needs to be adjusted. I could use a Power Tap or power meter to pace my energy output. And, the list goes on and on.
On Sunday, February 28, 2010, the official TRI BIKE TEMPTATION began. Liz brought in her Cervelo P2C, an awesome tribike that retails at a base of $2800. Of course, Liz's bike has all the bells and whistles. She raced pro in Kona for crying out loud. It was definitely a different feeling, more aero but I couldn't tell if it would be more comfortable or less comfortable. The benefit is in the speed gains (up to 2-3 miles per hours fast on this bike compared to mine). The disadvantage is in getting used to the aero position and also having to consider selling my road bike to justify buying this tri bike. I definitely am not ready to make a decision, but I am ready to listen to why I SHOULD buy it.
My run analysis didn't uncover many surprises. I know my core sucks and I need to do more strengthening for it. Elizabeth showed me my favorite side plank with twisting, bridging on the bosu, and improved crunches to assist with strengthening this major weakness of mine.
The feedback I didn't expect to receive was that my arm position was so out of wack. Liz actually videotaped me and said, "Look at this. What exactly are your arms doing here? I have never seen anyone run like that." Eeek. I have been wasting too much energy extending my shoulder thinking I was gaining momentum when I should have been pulling my weight FORWARD, grazing my fists up to my shoulders with each stride. Makes sense. Feels really really weird, though.
Her other feedback was that I wasn't taking enough steps, that I should aim for 90 steps every 60 seconds. I was averaging about 75-80. Quicker steps results in less ground contact, which results in less stress on your kneeds and anterior tibialis. This could explain why my shins have been really sore lately.
So it goes. More feedback, more things to think about during all of these hundreds and hundreds of miles of training. I'll see what I can do now!
I've already had my professional 3-hour fit this past fall (finally), during which Ken replaced my stem for a different size, and adjusted nearly every angle possible on the seat, aerobars (which I added last fall), pegals, cleats, and stem. We also determined that my handlebars are too wide. My tires are too big. My seat height still needs to be adjusted. I could use a Power Tap or power meter to pace my energy output. And, the list goes on and on.
On Sunday, February 28, 2010, the official TRI BIKE TEMPTATION began. Liz brought in her Cervelo P2C, an awesome tribike that retails at a base of $2800. Of course, Liz's bike has all the bells and whistles. She raced pro in Kona for crying out loud. It was definitely a different feeling, more aero but I couldn't tell if it would be more comfortable or less comfortable. The benefit is in the speed gains (up to 2-3 miles per hours fast on this bike compared to mine). The disadvantage is in getting used to the aero position and also having to consider selling my road bike to justify buying this tri bike. I definitely am not ready to make a decision, but I am ready to listen to why I SHOULD buy it.
My run analysis didn't uncover many surprises. I know my core sucks and I need to do more strengthening for it. Elizabeth showed me my favorite side plank with twisting, bridging on the bosu, and improved crunches to assist with strengthening this major weakness of mine.
The feedback I didn't expect to receive was that my arm position was so out of wack. Liz actually videotaped me and said, "Look at this. What exactly are your arms doing here? I have never seen anyone run like that." Eeek. I have been wasting too much energy extending my shoulder thinking I was gaining momentum when I should have been pulling my weight FORWARD, grazing my fists up to my shoulders with each stride. Makes sense. Feels really really weird, though.
Her other feedback was that I wasn't taking enough steps, that I should aim for 90 steps every 60 seconds. I was averaging about 75-80. Quicker steps results in less ground contact, which results in less stress on your kneeds and anterior tibialis. This could explain why my shins have been really sore lately.
So it goes. More feedback, more things to think about during all of these hundreds and hundreds of miles of training. I'll see what I can do now!
RUN and SWIM Tests: Round One
RUN TEST
February 23, 2010
Average HR 161
Max HR 169
Recovery HR 34 beats
Distance 2.4 miles
Pace: 8:20
I started out of the gate with the treadmill set at 7.5mph. Keep in mind, these were WellFit treadmills, which I'm convinced (and others are, too) that they are calibrated to reflect a much slower pace (nearly by .5 miles/hour) and are set an incline already. Therefore, this 7.5 start was more like 8.0, which is insanely fast for me.
I held the 7.5 for a while. I can't remember exactly since it was 2 weeks ago now, but it was for at least 8 minutes, or 1 mile. Then, I brought it down to 7.4, then 7.3 and then the last 3 minutes I brought it to 7.2. I seriously thought I was going to vomit. Overall, it was an AWESOME test, espcially because I found out after the fact that the treadmills at the club are likely calibrated faster than they reflect bu a half mile. That's a LOT. Akemi and I flushed our legs for a good 25-30 minutes after on the bike. Whew.
My paces are broken down as follows:
Recovery/maintenance 11:10-11:40 (holy crap, that is SLOW! I don't think I've EVER run that slow)
Easy 10:10-10:40
Long 10:10-11:10
Steady State (Marathon) 9:09-9:26
Tempo (Half Marathon) 8:47-9:09
Cruise (10K) 8:35-8:47)
Speed (5K)8:34 or faster
HR Zones
Zone 1: 136 or below
Zone 2: 137-146
Zone 3: 147-153
Zone 4: 154-160
Zone 5: 161+
SWIM TEST Friday, February 26, 2010
We also had our SWIM test this week. Something about a rest week makes me think we shouldn't be tested when we're supposed to be resting, but I guess it makes sense when you think about it. I was also pretty stressed out about this test because my last swim test of preseason did not show a whole lot of progress. This test was Friday morning, at 6am SHARP.
We warmed up with a bunch of 25s, 50s, and a few 100s at our test pace. The actual test is 10 x 100s. I requested to go first with another woman as we split the lane. I felt really strong the entire test but kept banging my right elbow on the lane line at high speed because of space constraints. Unfortunately, the woman I was sharing with kept forgetting we split the lane and she was swimming into me a few times. Uggh. I refrained from allowing this to break my concentration and instead compensated by hauling ass the rest of those 100s. It turned out that I negative split the bottom half of the test, which was fantastic. I started out at 2:03 and finished at 1:57. I averaged 2:00 on the dot.
My stroke count was out of control, however. Supposedly, the lower your stroke count, the fast you swim because your form is more under control. I am not 100% convinced but I can see how you can conserve energy by reducing your stroke count. My final count was something like 28 per 50yards, which is b-a-d. It should be under 20. However, when my stroke count was 28 instead of 23, I was negative-splitting (thus, faster), so this is why I have a hard time appreciating that a lower stroke count correlates with a better time.
Keith, my swim coach, calculated the estimated time I'd be out of the water at Ironman for a 2.4 mile swim assuming :20 is added onto one's time/100..... 1:36.00! That is pretty exciting. I hope that really is the case.
February 23, 2010
Average HR 161
Max HR 169
Recovery HR 34 beats
Distance 2.4 miles
Pace: 8:20
I started out of the gate with the treadmill set at 7.5mph. Keep in mind, these were WellFit treadmills, which I'm convinced (and others are, too) that they are calibrated to reflect a much slower pace (nearly by .5 miles/hour) and are set an incline already. Therefore, this 7.5 start was more like 8.0, which is insanely fast for me.
I held the 7.5 for a while. I can't remember exactly since it was 2 weeks ago now, but it was for at least 8 minutes, or 1 mile. Then, I brought it down to 7.4, then 7.3 and then the last 3 minutes I brought it to 7.2. I seriously thought I was going to vomit. Overall, it was an AWESOME test, espcially because I found out after the fact that the treadmills at the club are likely calibrated faster than they reflect bu a half mile. That's a LOT. Akemi and I flushed our legs for a good 25-30 minutes after on the bike. Whew.
My paces are broken down as follows:
Recovery/maintenance 11:10-11:40 (holy crap, that is SLOW! I don't think I've EVER run that slow)
Easy 10:10-10:40
Long 10:10-11:10
Steady State (Marathon) 9:09-9:26
Tempo (Half Marathon) 8:47-9:09
Cruise (10K) 8:35-8:47)
Speed (5K)8:34 or faster
HR Zones
Zone 1: 136 or below
Zone 2: 137-146
Zone 3: 147-153
Zone 4: 154-160
Zone 5: 161+
SWIM TEST Friday, February 26, 2010
We also had our SWIM test this week. Something about a rest week makes me think we shouldn't be tested when we're supposed to be resting, but I guess it makes sense when you think about it. I was also pretty stressed out about this test because my last swim test of preseason did not show a whole lot of progress. This test was Friday morning, at 6am SHARP.
We warmed up with a bunch of 25s, 50s, and a few 100s at our test pace. The actual test is 10 x 100s. I requested to go first with another woman as we split the lane. I felt really strong the entire test but kept banging my right elbow on the lane line at high speed because of space constraints. Unfortunately, the woman I was sharing with kept forgetting we split the lane and she was swimming into me a few times. Uggh. I refrained from allowing this to break my concentration and instead compensated by hauling ass the rest of those 100s. It turned out that I negative split the bottom half of the test, which was fantastic. I started out at 2:03 and finished at 1:57. I averaged 2:00 on the dot.
My stroke count was out of control, however. Supposedly, the lower your stroke count, the fast you swim because your form is more under control. I am not 100% convinced but I can see how you can conserve energy by reducing your stroke count. My final count was something like 28 per 50yards, which is b-a-d. It should be under 20. However, when my stroke count was 28 instead of 23, I was negative-splitting (thus, faster), so this is why I have a hard time appreciating that a lower stroke count correlates with a better time.
Keith, my swim coach, calculated the estimated time I'd be out of the water at Ironman for a 2.4 mile swim assuming :20 is added onto one's time/100..... 1:36.00! That is pretty exciting. I hope that really is the case.
Monday, March 8, 2010
Week Four Re-Cap: REST WEEK!
OK, THIS was the rest week. Unfortunately, I thought it was last week! We did our run test this week. It was good, but I felt like puking, of course. Like all good testing. I was more nervous for this test because running is my strength and I wanted the test to reflect that. We were able to schedule earlier times since the run test was the focus and a light 20 minute bike after was recommended to flush the legs. I was able to reserve a 6:00 time slot, which was good. We were instructed to do a 10-minute EZ warm up, then the second 10-minute warmup alternated between hard and ez to pick up the pace. After the 20 minutes of warming up, we were instructed to reset our heart rate monitors and treadmills. Off I went.
The test ended up going really well. 20 minutes, ALL OUT, puke if you may. I almost did. Incidently, that means you rocked the test. I entered the stats for the run test and swim test later this week in a separate entry so I can go back and track them with ease.
The rest week in general was a good one. I definitely felt the lower volume and was pleasantly surprised when some days only had one workout listed. It was much needed rest. I think we still logged 6.2 hours. Unfortunately, I actually got sick on friday night as I was putting together CDs and menu's for my sister's Engagement Party. Everyone has been sick at work so that figures. I skipped the Saturday and Sunday workout becuase I was sick but did go in for our Bike and Run analyses.
We were advised to enjoy this rest week because next week will bring lots of strength training, a higher volume, and lots of hill work. Going into it sick is not going to help.
The test ended up going really well. 20 minutes, ALL OUT, puke if you may. I almost did. Incidently, that means you rocked the test. I entered the stats for the run test and swim test later this week in a separate entry so I can go back and track them with ease.
The rest week in general was a good one. I definitely felt the lower volume and was pleasantly surprised when some days only had one workout listed. It was much needed rest. I think we still logged 6.2 hours. Unfortunately, I actually got sick on friday night as I was putting together CDs and menu's for my sister's Engagement Party. Everyone has been sick at work so that figures. I skipped the Saturday and Sunday workout becuase I was sick but did go in for our Bike and Run analyses.
We were advised to enjoy this rest week because next week will bring lots of strength training, a higher volume, and lots of hill work. Going into it sick is not going to help.
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