Hi Tawnee and Lucho!
I hope you are both doing well – listening to your podcast, it would seem that you are. I’m one of the few athletes to be relieved to have my races cancelled, as I wasn’t doing too well recovering from a skydiving injury. All is good now, but I’m in the phase of clawing my way back to being in good running shape.
My questions are simple, so I’ll ask them first, then give you more background than you probably need, but I often hear you wondering things about people who have asked questions, and hopefully I’ll cover anything you might want to know.
1) When I train on my bike, should I use the same training philosophy that I do when I run? Hard days/easy days, long rides, short rides with hard intervals, tempo rides, etc? (Please talk about how a hard bike affects running and vice versa if you would as well.)
2) Do I need a complete day off if I take two relatively easy days in a row?
Here’s my background:
I’m a 61 year old female, and I’ve been racing and training most of my life. High School swimmer, then not much till I joined the Army at 23 years old. Then I got into running and triathlon (I’m almost a pioneer in that one!), completing my first marathon at age 25 without much guidance except run a lot! (Time was 4:19, and I slept around the clock afterwards!)
I took a few years off from racing to have children, then started back again in my late thirties. Got really serious about training in my late 40’s, and hit most of my PRs from 5K to Marathon in mid-fifties. After that, I suffered a lot of injuries and surgeries for various things (including a broken foot running into the ocean for a triathlon). I realize now some were injuries due to increasing mileage too rapidly. That was the year I got all my PRs!
Currently I’m recovered from the sky diving thing (a hard landing that my knee took the brunt of) except for a large lump that remains below my kneecap. I’ve had some foot issues that I now realize was from wearing stability shoes and switching to zero drop Altras without a good transition period. Feet are finally adjusting, and I’m up to 20 to 25 miles a week running.
I am currently signed up for an Olympic Triathlon set for October. I’m training on the assumption that it will happen, but I’m fine if it doesn’t. Like Lucho, I just enjoy the process of training.
In an effort to heal my feet, as well as prevent a hip issue (piriformis?) that I’ve had in the past, I have limited my running to 4 times a week. But I have a very hard time taking a day off, so I bike on the other days. Here’s what my week looks like:
Monday – run 5 miles very easy, sometimes on a treadmill
Tuesday – bike inside on my trainer for an hour, doing mostly very short intervals (20 to 35 seconds) with the same recovery for an hour
Wednesday – run 6 miles, in a progression run, gradually getting a bit faster. The last mile includes 6 very short hill sprints. I’m working up to a full blown interval workout, but taking it slow getting there.
Thursday – bike outside 20 miles, average pace around 18 mph
Friday – run 5 miles in the rolling crests (can’t call them hills) around my house, easy pace
Saturday – long run of 8 to 10 miles, using run 2 min, walk 30 seconds, fairly easy pace
Sunday – Long bike, 30 miles (that’s long for me at this point!) at pretty much the same pace as the Thursday bike
One interesting note from my many years of training, is that the last few years I’ve gotten much slower at running, but my biking and swimming haven’t changed much, and may actually be a bit better. I know the swimming is due to my extensive study of good technique, which is why I also want to apply better technique to my biking. I’m not swimming at the moment, but will add that in later as swimming comes very easy to me.
Thanks for your help. I hope I covered everything important!