Training Week #16 (Triathlon Active Recovery/Rib Fracture Recovery/Just Not A Very Good Training Week)

This was a bad week. Fortunately, it was a recovery week. Another milestone has passed as I have less then 100 training days to go.

My rib injury turned out to be a rib fracture. This sidelined most of my running. Biking I could do, but my usual cycling day is Thursday and I had some responsibilities at home that day. When I can’t get my long bike in on Thursday, then I work it in on Saturday or Sunday. Both were washouts with scattered thunderstorms. So, I spun on the bike…and I can only do so much of that. My swims worked out well. I substituted  the elliptical for most of my runs, but you earn very few miles on that per hour. Similarly, my bike trainer gives very poor mph. So, my mileage looks even worse.

My rib seemed to be healing quickly, so I tried a 1/2 mile treadmill run on Friday, and it went well. That evening, I tried a 5k. That also went well. I averaged 8:30/mile which is good speed for me on a training run.

I was scheduled to run a Half Marathon on Sunday. I assumed that I would DNS that, but the 5k went so well with no pain that I figured that I would try a rehab run. Unfortunately, the race was cancelled due to thunderstorms, so I still got a DNS.  I ended up running 13.1 miles in my neighborhood and had no rib issues.

Next week, I have 2 days where I can sneak in a very long ride/brick. I also have another HM and a sprint triathlon. If healing continues, I doubt that my injury will hold me back next week.

Note: I will list elliptical separately, but will include it in my running miles and time.

The Plan:
Monday-Rest
Tuesday-1:00 swim/1:00 run
Wednesday-0:45 bike/0:30 run (with transition)
Thursday-1:00 swim/1:00 bike
Friday-1:00 run
Saturday-3:00 bike/0:30 run
Sunday-0:45 bike/1:30 run

2 hour swim, 5:30 hour bike, 4:30 hour run
Total-12 hours/11 activities

What I did:
Monday-0:45 bike/0:30 elliptical (10 miles/2.0 miles)
Tuesday-rest
Wednesday-1:00 bike/1:20 swim (13 miles/2 miles)
Thursday-1:02 bike/1:20 swim (13 miles/2 miles)
Friday-1:30 elliptical/0:26 run (6 miles/3.1 miles)
Saturday-2:30 bike (32 miles)
Sunday-2:10 run (13.1 miles)

Weekly Total
2:40 swim, 5:17 bike, 4:36 run (% change from week 15: +6.7%, -37.7%, +15.0%)
4 mile swim, 68 mile bike, 20.2 mile run (% change from week 15: +6.7%, -47.1%, +3.6%)

Total-12:33 hours/92.2 miles/10 activities

Grand Totals:
Swim-33:55 hours/50.5 miles
Bike-81:04 hours/1170.3 miles
Run 91:31 hours/531.5 miles
Total-206:30 hours/1752.3 miles

14 weeks to go.

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