Sunday, November 17, 2013

Week 23 Update: November 17th, 2013 - under time crunch so this one is brief..and thanks to my neighbors in Fairfax

Week 23 Update: Nov 17, 2013

I'm back! Yes, it feels so good to be healthy again. I cannot express just how good it feels so I will show you the data. My inner geek always prevails. The last few days were long but enjoyable. Here are a few highlights from last week:

  • I can finally breathe and boy does it feel great.
  • Stayed out of the water just to make sure my sinuses remain clear and I don't start down the head cold path again.
  • I built up my workout duration over the week by limiting myself to 2 hours for the first two days (Sunday and Monday) and then gradually increasing the workout duration through Saturday. The previous week's rest and the slow build up worked great.
  • Work stress and new deadlines probably affect my recovery just as much as training. I need to monitor the full stress load in my life going forward.

Workout Progress

Stayed out of the pool and even skipped running last week to make sure I fully recovered. The figure below shows the radical shift in hours toward the elliptical trainer and stationary bike. Regardless of the shift, I still felt great.

plot of chunk WeekEx

The slow start last week put me in a slight hole hours-wise but I vowed to stick to my guns to not try to make-up lost workouts. I was proud of myself; I resisted all temptations to work more hours and I rested.

plot of chunk DailyWL

Three more weeks….three more weeks. I can't wait. I need a break from this grind. The hypoxic training I have planned for phase 3 will be a welcomed break. I think I am fit enough now to climb but I am not ready for the hypoxia yet. After 3 months of hypoxic training and lighter workloads, I will be ready. In the meantime, I just need to get through the next three weeks. Now that I am healthy again, my training ought to be much easier.

plot of chunk CumWL

Weekly Summary

Slept like a champ last week and finally feel ready to train. The last few weeks were survival.


My productivity and motivation really got a boost last week. I got a ton of work done each day and managed some long days of training as well. Altogether a great week. I feel so positive moving forward - more positive than I have felt in weeks.

plot of chunk Mood

Hypoxic Training

A few days off from sleeping in the tent (Sunday and Monday nights last week) helped me recover. I skipped all forms of hypoxic training. My reasoning was that the added stress would just slow down my recovery. So, I skipped it. I started tonight with some IHT and, in fact, I am writing this update while doing an hour of 5 minutes one and 5 minutes off at 22,000 feet. This time I hope I keep it together for the entire post.

plot of chunk Hypoxia

Updates for the week

All I can say is I am so relieved to feel normal again. I have two major deadlines this week so I need to keep this week's post brief. Thanks to my friends who always offer me words of encouragement. This week, I thank my neighborhood pals. Sorry if I left anyone off. There are plenty of weeks ahead to include you so no need to worry. Here are my weekly gratitude posts. Thank you…

  • Susie and Bill Hamrock for hosting a great party on Saturday night and for always being supportive. You guys throw the best parties and I always love chatting with your friends.
  • Mike and Kim Osborn for just being great. We value your friendship and always look forward to getting together.
  • Tim and Kristin Barnard for always bailing us out at the last minute when we travel and for the friendly waves at the beginning and end of every run.
  • Mark and Kristen Gibson for being so positive and supportive. I always walk away from our conversations more motivated than before.
  • Caroline and Kevin Hilton for the great laughs. You guys make me laugh and Caroline, you let Kevin watch college football with me during all hours of the night. Thanks for loaning your husband.
    I'm sure I missed a few people so stay tuned for more thanks in subsequent posts.

There! I did it. No more funny tangents with typos galore. I kept it together despite the hypoxic brain.

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