Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 32)

I just wanted to say your username is awesome.  That's all.

Well, you certainly are swimming and biking a TON.  I am always amazed by your volume and intensity.  It's really impressive, Ben.

I know it's getting hard to keep track of the who said what where, but it seems like there's a good deal of cross-over with those of us who are trying to sort these technique things out.  That kinda warms my heart

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Speaking of which, I have a question for the group as I ponder my next weakness focus:

For the last month I have been biking 2-3 times a week, swimming 4-5x/week and running 4-5x/week.   In my mind, my top priorities are:

1) improving my swimming

2) easing back into running and building my base mileage (no Q workouts, all EZ)

3) maintaining (possibly building) cycling fitness

In a month, I will be leaving to go overseas for a month and I won't be able to bike while I'm there.  I do plan on trying to swim 3x/week and run 5-6x/week while I'm away.  In light of that, should I keep my cycling at 2-3x/week for the next month, bump it up to try to build some fitness knowing I'll lose some for the month, or scrap the cycling and really just focus on the swim and run until I get back mid January?

Well, I have to change my weakness focus for this next period.  I had been focusing on increasing my running speed and I feel I made major progress (new PR) but I think I tweaked my tendon worse than I thought.  Last night I had an easy 6 mile run that turned into a nightmare.  I don't think I did any more damage but I really felt beatup.

I cannot continue with speed improvement until I regain some durability.  I'm going to keep runs short and easy while maintaining my running frequency.  This worked really well for me leading into my last base building period.  My diet has been a big weakness that I'm considering working on.  I don't want to start in on a swim focus until after the new year and I'm maintaining my cycling pretty well with my trainer sessions.  Maybe in addition to diet I should look at some injury prevention work.  Something that would strengthen or minimize my injury risk.  Back of lower leg has always been the culprit.  From my achilles tendon up through my calf.  Any suggestions?

Well, I have to change my weakness focus for this next period.  I had been focusing on increasing my running speed and I feel I made major progress (new PR) but I think I tweaked my tendon worse than I thought.  Last night I had an easy 6 mile run that turned into a nightmare.  I don't think I did any more damage but I really felt beatup.

I cannot continue with speed improvement until I regain some durability.  I'm going to keep runs short and easy while maintaining my running frequency.  This worked really well for me leading into my last base building period.  My diet has been a big weakness that I'm considering working on.  I don't want to start in on a swim focus until after the new year and I'm maintaining my cycling pretty well with my trainer sessions.  Maybe in addition to diet I should look at some injury prevention work.  Something that would strengthen or minimize my injury risk.  Back of lower leg has always been the culprit.  From my achilles tendon up through my calf.  Any suggestions?

I'm still working on improving diet, with modest success. In the spirit of finding a win....sometime in the next two weeks I'm going to get my arse back on the bike, do the dreaded 20 minute FTP test and start TR Intermediate Base. AND maintain my 20 mpw run. 

I'm sure I'll leave it to the last minute, but if I put it out there...it usually gets done. Hope everyone has a good weekend. 

Nice! Are you going to get a few rides in before the test?

Well, I have to change my weakness focus for this next period.  I had been focusing on increasing my running speed and I feel I made major progress (new PR) but I think I tweaked my tendon worse than I thought.  Last night I had an easy 6 mile run that turned into a nightmare.  I don't think I did any more damage but I really felt beatup.

I cannot continue with speed improvement until I regain some durability.  I'm going to keep runs short and easy while maintaining my running frequency.  This worked really well for me leading into my last base building period.  My diet has been a big weakness that I'm considering working on.  I don't want to start in on a swim focus until after the new year and I'm maintaining my cycling pretty well with my trainer sessions.  Maybe in addition to diet I should look at some injury prevention work.  Something that would strengthen or minimize my injury risk.  Back of lower leg has always been the culprit.  From my achilles tendon up through my calf.  Any suggestions?

I'm still working on improving diet, with modest success. In the spirit of finding a win....sometime in the next two weeks I'm going to get my arse back on the bike, do the dreaded 20 minute FTP test and start TR Intermediate Base. AND maintain my 20 mpw run. 

I'm sure I'll leave it to the last minute, but if I put it out there...it usually gets done. Hope everyone has a good weekend. 

Weakness focus for this period:

Strength: Continue focusing on strengthening exercises for glutes, hips, core and lower leg stability

Nutrition: Keep eating for fuel and recovery. Minimize consumption after 6pm.

Water: Drink it.  It appears (in the bowl) that I am not hydrated.

Lower leg injury/recovery: Getting my MRI, rolling, stretching, listening to my body, keeping runs at EZ or M pace, don't wear Danskos or other shoes that may be contributing to the problem, increase "running" time by incorporating some EFX instead of running (hopeful this will help it feel better while minimizing impact/injury aggravation.

Training: Really focus on keeping the easy ones easy and the hard ones hard.  Don't get sucked in

Well, I have to change my weakness focus for this next period.  I had been focusing on increasing my running speed and I feel I made major progress (new PR) but I think I tweaked my tendon worse than I thought.  Last night I had an easy 6 mile run that turned into a nightmare.  I don't think I did any more damage but I really felt beatup.

I cannot continue with speed improvement until I regain some durability.  I'm going to keep runs short and easy while maintaining my running frequency.  This worked really well for me leading into my last base building period.  My diet has been a big weakness that I'm considering working on.  I don't want to start in on a swim focus until after the new year and I'm maintaining my cycling pretty well with my trainer sessions.  Maybe in addition to diet I should look at some injury prevention work.  Something that would strengthen or minimize my injury risk.  Back of lower leg has always been the culprit.  From my achilles tendon up through my calf.  Any suggestions?

Weakness focus for this period:

Strength: Continue focusing on strengthening exercises for glutes, hips, core and lower leg stability

Nutrition: Keep eating for fuel and recovery. Minimize consumption after 6pm.

Water: Drink it.  It appears (in the bowl) that I am not hydrated.

Lower leg injury/recovery: Getting my MRI, rolling, stretching, listening to my body, keeping runs at EZ or M pace, don't wear Danskos or other shoes that may be contributing to the problem, increase "running" time by incorporating some EFX instead of running (hopeful this will help it feel better while minimizing impact/injury aggravation.

Training: Really focus on keeping the easy ones easy and the hard ones hard.  Don't get sucked in