Monday was the first day of regular school hrs in the Sewanee gym, open to 10pm. I went Monday night and did mostly resistance. Tried a 500m row sprint but quit at 360m. Did 8 min on the stairmaster to just get a sweat. Still feeling the tibial burning when loading the R ham, but it's better. The most remarkable thing was the positive effect the back extension machine had on my lower back pain. After 3 sets of moderate weight, 10-15 reps doing slow negative, the back felt great the next morning.
Tuesday did my first Roarks Cove Rd climb in a while. Wasn't bad, 23:15 just over a minute slower than my season PR. HR stats:
Avg HR - 168
Max HR - 185
HR over 170 - 16:07
HR over 180 - 4:08
Amazing how comfortable I feel with my HR over 170, even over 180. Yet I'm winded on the rower when going all out for 90 sec. Also, amazing that I felt a little muscle soreness after just a little running earlier this week.
I may do stadium stairs at MTSU on Thurs morning, some bike sprints this weekend, and then try a 4x100m interval workout on turf next week.
142.4 lbs after workout.
For me, reminded is a better description. Reminds me of the discomfort of oxygen debt and acidosis from an hard aerobic capacity/anaerobic effort. And reminds me of the doubts that one experiences when in such discomfort. Kind of like a faded bad memory that is clarified, like, yeah that really sucks why do I do it.
ReplyDeleteHighly likely you now have lower back bulging disks that are mildly symptomatic. Stop all our bike sprints stay seated and keep RPM up. Use your gears. Back extension will slightly decompress the lumbar region by putting pressure on the spine the opposite direction and move disk material a little. Typically done without resistance laying on the floor face down and arching up. Another decompression technique is just hanging from a pull up bar.
ReplyDeleteIf mine flare up I literally can’t roll over in bed or get off the floor for a few days. Takes 6 weeks or so to resume full training. I’m in a good spot now riding really well, climbing well. Improving flexibility, incorporating my skierg, doing bands/planks and skate ski specific exercises getting ready for the season. Hopefully I have gotten smart enough I can prevent another flare up but I can be stupid and stubborn still and do stuff that I want for a training effect and end up with a flare.
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