HR this morning was 60. Probably not fully recovered from yesterday's 3 hour run. But time for the long bike!
Today I got up and drank an Emergen-C + glutamine powder, took 4 BCAAs and Sportlegs (3). Then I went for a 4000m swim, and came back and drank an Ultragen drink, and went out for a 6:12 ride.
Came back from ride, had 1 drink w/ 2 scoops Ultragen + protein powder + glutamine powder, 4 BCAAs, Sportlegs (3), then another drink w/ 1 scoop Ultragen + protein powder.
Sat in ice bath for 10 min, then did 1:00 MVP session. Readjusted the settings, given that my feet were getting way numb:
Cell 1
PP=70
PT=:45
Cell 2
PP=80
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=80
PT=:45
Cell 5
PP=70
PT=:45
RI: :15
Went for a 3 hour run today. Pre-run, had 4 BCAAs + Emergen-C and Glutamine powder, with Sportlegs (3).
Post-run ice bath, 4 BCAAs, two servings of Ultragen + protein powder + Glutamine powder.
1:00 MVP session after ice bath, around 4p.
legs still a bit stiff. Had ART session yesterday, also was warm 75 degrees today and descended 3 loops of 5.8 miles each so hard workout.
At 9p, did another 35min of MVP - couldn't last to 45 min. Settings in cell 1 and 2 too much now. Feet getting numb. Will back off on cell 1 at least, see if I can do that without adjusting 2 also.
HR: 55. In good shape. Took 4 BCAAs, Sportlegs(3), Emergen-C w/ Glutamine scoop. Heading out for a swim, with Recoverite + protein powder for recovery.
Came back from ART session with legs sore from treatment.
MVP 30 min before going to bed.
HR was 61 this morning. A bit high but didn't feel too bad.
Biked an easy PE 1 plus some neural activation high watts, short intervals after.
Took BCAAs before and glutamine powder with Emergen-C.
At lunch time, I drank Emergen-C with glutamine powder.
This morning I ran a Distance Tempo workout of mile repeats. I drank Emergen-C + Glutamine powder and 4 BCAAs before, and then drank Ultragen + protein powder + Glutamine powder and 4 BCAAs.
Then MVP 30 min session at 900p.
The Distance Tempo workout was less intense than the Run Tempo Olympic Finish workouts, which were mile repeats interspersed with short track sprints. We'll see if this helps my recovery for tomorrow.
In looking at what changed between last year and this year, I noted:
1. increase in intensity of the long workouts
2. matching of midweek intensity, prior to my asthma episode. back to 1 threshold run and bike workout during the week.
3. the combo of 1 and 2 has lengthened my recovery by at least one day, from 3 days to almost 4 in some weeks. also, i could not even perform the 2 threshold workouts as the run workout would leave me depleted one extra day and i would not be able to do the bike threshold workout on the next day.
4. reduced lung function even after starting up singulair
After my long ride and run days, I would:
Sunday: Take day off
Monday: Swim about 1500-1700, focusing on strength/form and not any aerobic or threshold workouts. Rarely I would run a form workout with some short sprints on the treadmill - most of the time I do not run.
Tuesday: Bike PE 1, high spinning, negligible watts
So very much recovery type workouts for 3 days, sometimes even a 4th.
This morning I woke up and took my HR. It was an amazing 54. Given that my heart/lungs feel pretty good, I'm not surprised at that, but am surprised that on Monday given my usual intense long ride/run combo on Fri/Sat, that I feel so recovered. Legs are bit tight, but will test them later on a swim and see if they loosen up.
What has changed:
1. 4 BCAAs and Glutamine pre-run and pre-ride, Sportlegs (3)
2. Post-run:
Endurox + 1 scoop protein powder.
MVP 45 min to 1 hour after.
3. Post-ride:
Endurox + 1 scoop protein powder + 1 scoop Glutamine + Emergen-C
Mango smoothie with 1 scoop protein powder
4 BCAAs
Sportlegs (3)
Ice bath and MVP 1 hour
4. Sunday: 45 min to 1 hour MVP
morning: 4 BCAAs and 1 scoop Glutamine in Emergen-C
noon: 4 BCAAs and 1 scoop Glutamine in Emergen-C
dinner time: 4 BCAAs and 1 scoop Glutamine in Emergen-C
Walking around more today, I started feeling a lot better. My quads were slightly sore and got progressively less sore as the day went on. Heart/lungs feel amazingly good compared to other Sundays after long ride/run days. I'm keeping hopeful that all this stuff I'm doing for recovery is going to bring it in one more day.
I took 4 BCAAs, 2 Glutamine pills, and Emergen-C at noon.
Then I took 4 BCAAs, a scoop of Glutamine, and Emergen-C at about 730p.
Note to self: do NOT sit in a smooth leather chair while using MVP. Sitting in those chairs causes me to slide forward until I'm almost slouched in the chair, and the MVP itself slides such that my foot is further up in the boot. This causes extra pressure on my feet which then means I get pins and needles and numbness from what I can usually tolerate!
So only made it to 42 min today as my legs were totally numb and I had to get out of it, all because I was sitting in this stupid smooth leather chair with an ottoman which was also smooth.
Query: Is my body adapting to the MVP? I seem to be more stiff now in the mornings following my long ride+1:00 MVP session. There still seems to be a residual muscle tightness which I do not recall being there the first time I used the MVP. The other factor is that I have been steadily raising my intensity on the long rides and I may be putting additional stress on the body which can't be counteracted by the MVP. So either one of these reasons or both together - not sure which.
One nice thing is that my heart/lungs don't feel so stressed this morning. Didn't take HR this morning. Will have to confirm tomorrow and see if heart/lungs are coming back faster or not.
Took 4 BCAA pills, Emergen-C with Glutamine powder this morning.
Morning found my HR at 63 so yesterday's run did tax my system. Took some sportlegs and went for a swim about 2200y, drank some ultragen, 4 BCAA pills, glutamine powder, and took some sportlegs after.
Then rode 6:16 with some intense moments doing intervals up a big hill. Came back, drank ultragen with protein powder and glutamine powder. Took 4 BCAAs, sportlegs, had a mango smoothie with more protein powder in it.
Ice bath, ate dinner, then 1:00 with MVP.
My HR this morning was 56. Contrast that to yesterday which was 67. So definitely not recovered yesterday but much more today.
Took 4 BCAAs before 2 hour run, sportlegs also.
Iced after run but had to run out before MVP. Finally did a 40 min MVP session later around 9p. Stopped at 40 min because feet were getting numb. I think I was sliding upward and the squeeze on my feet was more than normal. Need to remember to sit such that I can't slide later in the MVP boots.
Another 1 hour MVP session this afternoon. Trying to get my legs really primed for tomorrow's long run.
Legs (prior to this session) definitely felt better as the day went on. Still some tightness specifically in the areas hit by Graston. But hopefully I'll be loose tomorrow.
This morning I got up and did a 45 min MVP session.
My resting HR was 63. Definitely above the 54 I measured last week when more or less fully recovered. So these track workouts so late in the training cycle are stressing my system quite a bit. Biking workouts are also hitting threshold amounts, but I'm not holding them for the length of time that my track workouts are forcing me to hold. I may need to pull back on track workouts from here on out as I peak, or just do my shorter interval treadmill workouts to keep my legs loose and able to cycle fast, but not wear out my aerobic system so much.
After MVP session, my legs were still tight. But I also attribute that potentially to the Graston session I had yesterday, which does induce trauma to the tissues in my legs.
One of these weeks I'll have to try to see if I do not go to Graston or ART, that my legs are not so tight after a hard track workout and after MVP.
Took some more Glutamine and BCAAs. I will take today off to fully recover for tomorow's long run.
Swam 4300 today, and then did 1 hour MVP session.
Recovery drink was First Endurance Ultragen, with Glutamine powder dumped in. Then drank some Emergen-C plus Glutamine powder also, plus another 3 Sportlegs pills.
Warmth returned to my fingers and toes. It definitely has some effect on my overall circulation.
Also got some Graston work done on me. I think the MVP helped clear out some residue from the Graston treatment as well.
Feeling pretty good this morning. Went out for a tough and long track workout with long intervals descending to short intervals.
Came back and did a quick 30 min session on the MVP. Recovered with Recoverite, Glutamine powder, some Sportlegs pills, and BCAA pills.
Have long swim today 4000m, will see how my body has held up from this morning. In weeks past, the intense track workout has depleted me greatly and caused a weak workout in the long swim in late afternoon. We'll see if that happens again.
Back to my MVP! Did a 30 min session. Took some Gluatmine powder, BCAA pills, some Emergen C and went to sleep.
Earlier in the afternoon I did a great Bike Strength+Speed workout, incorporating low RPM high watts intervals with high watts/high RPM intervals to finish off. Tough going, but I got through it well, which showed that my training has improved my fitness, and that last week's recovery week has set me up well for the coming few weeks before IM CDA.
Strangely today, the extra warmth in my extremities has disappeared. It seems that it lasts about a week, around 9 days this time.
Feel pretty recovered after a week of low intensity stuff. Heart/lungs don't have that weird feeling any more.
Peculiar: even after 7 days after my last MVP use, I still have this extra warmth in my fingers and toes. Seems like the circulation in my body has jumped after repeated MVP usage.
This last week, my HR in the morning seemed to flatten out at 54. I will use that as my baseline for a recovered, normal HR.
Ramping into normal wattages and paced workouts now for this week as I come out of my recovery week.
I bought some Gluatmine powder which I have been dumping into my recovery drinks. Too early to tell if it is working. I also bought some BCAA pills. We'll see if they help, especially after a long run or long ride day.
Today I landed in NYC off the redeye, so that didn't help my stiffness.
My legs feel pretty good today, although with usual redeye tightness. Heart/lungs still feel a bit stretched today. No protein powder today, although I may try to find some here in NYC.
I am without MVP the rest of this week but going to lighten up workouts in attempt to more fully recover myself, and then peak more aggressively before tapering for IM CDA.
No workout today, will swim and hopefully run focusing on form tomorrow.
Morning:
HR: 52 - better than my 57 of yesterday.
This morning I attacked what adhesions and tightness I had with my STARR tool and then stretched. Drank 2 scoops of Myoplex which seems to be a bit too thick for my taste.
Afternoon:
Rode a PE1 workout on my bike computrainer. Legs felt as loose as last week which is good. HR seemed to still be higher than I'd like for a workout that is only high 100RPM spinning drills but negligible watts. I'm pretty used to 100RPMs in cycling these days so it shouldn't feel so high.
Seems like my heart/lungs still needs today to recover, so we're at the third day past my long bike day. We'll see how I feel tomorrow. I've been taking protein powder these last few days to see if that helps recovery.
Also this week is a low recovery week so I'm not sure it will be a good measure of recovery. I am also without MVP as I'm on business in NYC.
Today I swam 1700, my usual recovery swim. Good for circulation and swimming is less taxing on my body.
I also bought some Myoplex protein powder for LA and had two scoops in my recovery drink Ultragen.
I am curious to see what my heart/lungs feel like tomorrow after all this protein supplementation, but also minus the MVP.
I just got turned onto Glutamine and BCAA supplements and their role in recovery. I ordered some bottles of these capsules to see if they will help.
Today I noticed, upon running my thumbs up and down my quads that there seem to be less adhesion formation there. I think this is due to the fact that exercise by products are removed from my legs and thus remove a big reason why muscle tightness occurs. For some reason, if exercise by products are present for an extended period of time, my muscles tend to tighten up in reaction to their presence. Need to research more about this.
This morning I took my HR (attempting to record HR as much as possible).
HR: 57
I'll have to see what my resting HR is now to see where 57 lies.
Heart/lungs have a non-recovered feeling, although I think it's less than in previous weeks. Query: could my protein powder be helping?
Lower calves are tight today, right glute is still a bit tight. Kinesio tape is helping I think. Will massage with ball and rollers today and all week.
This week is a recovery week. No MVP as I'll be traveling, but I'll be taking down the workouts a lot to recover so that I'll be set for the next few weeks of build to Ironman CDA.
Walking around now for an hour, my legs feel really good. They are still tight, but I am not having any pain from my right IT, hamstring or glute which was bugging me during my ride. Neither is my left IT which also was acting up.
Drank another 2 scoops protein powder in milk to see if it will help in heart/lung recovery.
This morning I changed the settings on Cells 1 and 2 to add 10.
Cell 1
PP=80
PT=:45
Cell 2
PP=90
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=80
PT=:45
Cell 5
PP=70
PT=:45
RI :15
It seems that over the last two weeks, my body's tolerance for the pressure has risen. So I will try raising the pressure to see if I can get a better pump effect in my legs for recovery.
Legs still seem to have the residual tightness from ART, but then I did ride 5+ hours yesterday. Heart/lungs feel usual stressed feeling.
Swam 2200, Biked 5:15, ran :14 brick run.
Did 1:00 session. Legs still feel tight from previous day. Drank recovery drink with protein powder, plus fruit smoothie with protein powder. 4 scoops total.
Took Sportlegs before and after ride.
Did not adjust pressure this session but intend to tomorrow morning.
930p another :45 session, adjusted cell 4 up to 80.
Cell 1
PP=70
PT=:45
Cell 2
PP=80
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=80
PT=:45
Cell 5
PP=70
PT=:45
RI :15
General tightness felt better. Legs still felt a little tight.
Question: can my body adapt to the tightness and thus either tolerate or require more pressure?
Ran 3:00 in high temps. Also ART the day before left my legs stiff and sore.
I bought some powdered whey protein to see if that would help with getting more protein into my system. 2 scoops into my recovery drink. Also took Sportlegs before and after run.
1:00 session 400p
Felt like tightness wasn't enough. Legs still a bit tight afterwards when before they would feel looser.
Summary and observations to date, plus some future plans:
1. If I use the MVP for 1:00 (but not :45 or less), I get a very warm, flushed feeling over my whole body. I feel "extra warm" all over.
2. Icing after exercise, then using the MVP eliminated return of swelling later. I think that the ice reduces or eliminates the body's desire to continue producing exercise by products after exercise and then the MVP can flush whatever is still there. Then it doesn't return later, hence the lack of swelling two hours later. I think the use of Sportlegs to reduce these by product buildups also works.
Compare to a few days later when I ran a tough threshold track workout where I didn't take Sportlegs, nor did I ice afterwards before MVP. Even that workout which was only 1:17 in time taxed my system greatly and enough that the day after, even with MVP twice that day, still left me with tight legs and non-recovered system.
I think after threshold workouts, I will use a more aggressive recovery combination than for aerobic workouts, like for my long bike and long runs.
3. My legs and my heart/lungs seem to recover at different rates. I'm seeing this even more now with the MVP. Now I can feel my legs feeling fresher, but my heart/lungs aren't keeping up. I saw this when i did my recovery bike workout this last tuesday and my legs were loose enough to get to 100RPM, but my HR was higher than normal during that workout.
4. I want to learn more about what exactly is the MVP flushing. I am reading conflicting reports on whether lactic acid is being produced in muscles (Wikipedia and Tim Noakes' Lore of Running say no, but yet lactic acid is still being referred to by a lot of people). I now use the generic term exercise by products but would love to learn more about what seems to be the most accurate, latest research. I bought some books from here: Books from Dr Steve:
[9780736034241] Physiological Aspects of Sport Training and Performance : 1 : 59.00
[9780880115636] Overtraining in Sport : 1 : 57.00
[9780736041034] Exercise Metabolism : 1 : 62.00
Supposedly these are the latest in research. I hope to get the right story from these references.
5. I got a tape measure and going to measure my calves and legs. I am guessing that the settings for each cell could relate to my leg thicknesses.
Total length of upper leg, from top edge of knee cap to where I think my hip starts is about 13.5". Measuing up at 2 places from edge of knee cap at 3", and 8" up, I get 16.5" and 20.5" in circumference respectively. Thankfully my right and left legs are the same circumference!
Calf at widest point is 14" in circumference.
6. I think I may start recording HR every morning as well. Need to see how that correlates with days when I feel recovered and those when I do not.
Feeling a bit tight from aggressive ART session yesterday. Hopped on the port-a-vibe for 10 minutes which loosened me up. Have ~3:00 run today in a few hours. Want to get loosened up for that.
Heart/lungs feel pretty good today after a full day off yesterday. Muscles are OK; right glute still feeling a little tight. Will need to roller and massage to warm up before run later.
Plan is to take Sportlegs before/after run, ice bath then MVP for 1:00.
I see my PT person Dr. Steve. We talk about the MVP.
I realize then during our discussion that I may need to ice after threshold sessions, and then MVP for 1:00 immediately after to counteract the soreness/tightness that may occur after threshold workouts. Also, the lack of Sportlegs may have exacerbated exercise by product formation in muscles. I will try icing and Sportlegs next time.
We also talk about respiratory testing and also seeing a nutritionist to determine if there is a nutritional problem that is causing my muscles to not recover faster. We are wondering if I'm not eating enough of something.
Olympic Tempo/Track Finish left me depleted today. Right leg with tight glute, somewhat tight hamstrings, sore IT down to knee. Roller made it feel better. Going to see Dr. Steve later. Quads also a bit tight. MVP sessions yesterday didn't seem to have the same effect today.
Heart/lungs still feel taxed. Will recover today but no biking today. Theorize that I may only be able to sustain one threshold workout per week, either biking or running. Otherwise, it may be too much to try to do two back to back. I don't seem to be recovering fast enough.
Ran Olympic Tempo with Track Finish 2. Was very much a threshold workout so heart/lungs taxed.
:45 session at around 815a. After finish my legs felt pretty good, but didn't remove the tightness fully and my right IT band plus right glute were still tight.
Second session at 915p for 1:00.
After every 1:00 session, my body gets really warm, hands/feet both feel flushed. Gilad reported better circulation overall in some other patients. I wonder if this is the same thing.
No session today.
Some tightness came back, feels like spontaneous formation of adhesions in left inner hamstring, both flexor hallicus.
Lungs and heart still have that stressed feeling.
Rode PE1 workout today. Legs much looser, achieved 100+ RPM no problem. Heart lungs also tolerated high RPMs well but quads did feel a little tight and HR felt a little high. Probably not totally recovered but still looser and recovered enough to achieve 100+ RPMs easily.
Observation: MVP did recover legs enough to do better on PE1 on Tuesday. This week will MVP every day and see if next Tuesday tightness in quads go away. Need to measure HR next week also.
Also lungs heart still recovering at usual pace. This may be my limiting factor.
No session today. Seems like MVP has helped prevent post exercise tightness and muscles are much looser post treatment. Lungs/heart still seem not recovered fully. Legs are still a bit tight here and there.
So still not able to carry 100% workout on monday, 2 days after long bike.
Try recovering after every workout with MVP for a week and see if that accentuates recovery for the weekend long workouts.
Woke up with a little tightness in legs, but thankfully not enough to elicit soreness from movement.
Cell 1
PP=70
PT=:45
Cell 2
PP=80
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=70
PT=:45
Cell 5
PP=70
PT=:45
RI :15
time=30 min
After session, little tightness has diminished.
second :45 session, adjusted Cell 1 and 2 +10
Cell 1
PP=70
PT=:45
Cell 2
PP=80
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=70
PT=:45
Cell 5
PP=70
PT=:45
RI :15
time=45 min
Legs again feel pretty good. Seemed to minimize tightness formation in muscles due to removal of exercise by products.
Rode 5:21 on Computrainer. Took ice bath, shower.
Took Sportlegs before and after bike workout.
1:00 MVP session after ice/shower.
Cell 1
PP=60
PT=:45
Cell 2
PP=70
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=70
PT=:45
Cell 5
PP=70
PT=:45
RI :15
time=60 min
Legs felt pretty good. IT band, right glute/hamstring issue is miraculously gone.
Cell 2 felt a bit loose, will increase 1 and 2 next session.
2 hours later, no swelling. theorize ice bath helped a lot.
Another session with the MVP before going to sleep, in attempt to remove the swelling that came back. Backed off Cell 4 by 10.
Cell 1
PP=60
PT=:45
Cell 2
PP=70
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=70
PT=:45
Cell 5
PP=70
PT=:45
RI :15
time=45 min
swelling lowers dramatically. time for bed!
Legs feeling a bit tighter, and calves/lower legs a bit swollen.
Theorize that body is still producing exercise by-products even after MVP pumping. Will try icing tomorrow after bike, then MVP pumping. Ice should stop or severely slow down exercise by-product production.
Ran 3:00 run, 3x dish loop at Stanford. Tight right glute, tight right outer hamstring, and upper right side of right calf too.
Took Sportlegs pills before and after run.
Session 1:
Cell 1
PP=60
PT=:45
Cell 2
PP=70
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=70
PT=:45
Cell 5
PP=60
PT=:45
RI: :15
time=30 min
felt pretty good, but not tight enough up towards quads.
Session 2: immediately after Session 1
Cell 1
PP=60
PT=:45
Cell 2
PP=70
PT=:45
Cell 3
PP=80
PT=:45
Cell 4
PP=80
PT=:45
Cell 5
PP=70
PT=:45
RI :15
time=30 min
legs were feeling numb from too much pressure on raising Cell 4/5 +10.
Funny thing: after 2 30 min sessions, I feel really warm and flushed overall.
