I've settled on a short simple interval set. I can be in and out of the pool in about 15 min, and I can do it everyday if I want. Using watch is inaccurate for HR but I'll post it anyway.
Pool laps 6x50yd w/ ~1:10 rest - 40.3, 45.9, 45.2, 46.3, 49.2, 50
Max HR - 154
HR avg - 128
HR< 128 - 5:09
HR 128-144 - 6:49
HR 145-152 - 1:15
Not exactly 'running the engine hot' like the anaerobic power of track sprinting... more like a zone 2-3 workout.
At least I'm not heavy - 141. 3 lbs after workout.
About undertaking this surgery, I'm thinking it's going to be a helluva miserable inconvenience. Crutches to early/mid March. With my time off and spring break, I'll only have to endure 3 weeks or so of crutches at work. I'm going to follow Dr. LaPrade's more conservative protocol of 6 weeks non-weight since it worked before. I asked Justin about it, he said I'm more than welcome to follow a more conservative protocol but he says 50% weight bearing ok. I asked him why, and he said, 'because my stitches are strong.' Not worried about the stitches breaking, but what they're holding. Curiously, his radial tear protocol is more like LaPrade's, 6 weeks, no weight. So, since I do have a radial tear, that's what I'll follow. LaPrade's decision to not treat this doesn't bode well for my chances for a complete fix. He saw the risk and chances of success, and at this stage of his career at age 67, didn't want to deal with it. Justin however, I feel is at the top of game, only 50, and willing to take on the tough cases.
You probably know this but for review and for your readers HR is a good indicator for intensity within a discipline but poor indicator of trying to compare disciplines. HR is really an indirect measure of intensity, gas exchange (O2, CO2,, etc) is much better and is why for VO2 max lab tests that is what is measured. Swimming HR will be as much as 10 percent lower (typically closer to 5 percent) for the same zone workout as running. There are several reasons for this, one is that gravity effect is minimized as the subject is horizontal, another is positional related blood pressure, another is the whole body nature - muscle contraction acting as a pump. So you will need to establish a new maximum heart rate in the pool after some period of swimming adaptation to more accurately define training zones.
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