Knut spends his Recovery Week… shopping?

It’s recovery week for our Heroes but that didn’t stop our Heroes. Even while away on a business trip, Knut managed to complete his training plan. And get some new shoes to boot! Here is how his recovery week went:

Project Hero training week 4/12
Recovery week finally arrived and quite timely for me as I had to go to Manila for a business trip during this week as well. I have trained in Manila before but it is far from optimal so was happy about the extra resting day this week.

I only left for Manila on Tuesday, so on Monday we did our swim as usual. 1400m now feels short, and I was tempted to add a few hundred meters since I was in the pool anyways, but as they say “recovery is as important as the training”. The swim went well, I seem to stabilize now at around 2m17sec/100m, including my warm-up and cool down, which I am very happy with. Most importantly I am very comfortable with the distance and still very much enjoy swimming!

Tuesday was a rest day and as I headed to Manila I had decided to look for new running shoes there. The soles of my Nike’s are getting very worn after 2 years of faithful service. I have been so happy with them I was considering just getting the same model again, but it seems they are no longer available, so I am kind of starting from scratch looking for shoes.

The “running shoe lab”

The “running shoe lab”

I have previously struggled with achilles tendon pain and stiffness, as well as knee pain, which made me stop playing futsal completely and I have seen a chiropractor for help. On top of this I have wheelbarrow legs, so quite an angle in my ankle and my right foot is a bit flat, so as a result of all my imperfections – the shoes are important to me.
My new shoes, hopefully they will keep my legs injury free

My new shoes, hopefully they will keep my legs injury free

I always go for good cushioning and am happy to have some grams extra for a better support. One thing good about Manila is that they have very good selection in sporting goods and a few very nice specialty shops. So I found a running/tri shop and got on a treadmill for running analysis and ended up with a pair of Asics. Very happy but I am always concerned when changing footwear, sometimes you don’t notice the issues after a few hours.

Wednesday it was time for swimming and a couple of hours after breakfast I headed down to the hotel pool. One of the benefits of being on a business trip is that some of the days can be quite lax depending on meeting schedules. The training plan asked for 2000m. The hotel staff told me the pool is 25m long, which meant I had to do 80 lengths. But the shape was so weird, like an 8, with a line stretched across the pool on the surface separating the deep and shallow ends, so I would have to duck under this 80 times as well. Previously when I have been here I did ask if they could remove it while I was swimming but they said it could only be removed by an engineer, so I was a bit annoyed. But trying to turn it to something positive, I thought it could be good practice for a bit irregular breathing as will surely often happen during a tri swim anyways. Also turned out I needed to practice a bit of sighting, because due to the odd shape, I sometimes kicked off in the complete wrong direction when turning 🙂

Figure-of-8 shaped pool with a wire across

Figure-of-8 shaped pool with a wire across

The swim went well though, ended up with 2050m, not sure how, think maybe my watch got it wrong a time or two, but no big deal. Turning every 25m makes it hard to get into any swimming rhythm though, so it definitely wasn’t a smooth session, but I am sure it was effective for its purpose anyways.

Best Valentine’s Day celebration – a post morning run recovery drink!

Best Valentine’s Day celebration – a post morning run recovery drink!

Thursday I got the happy news that I could return to KL a day early, original return day was Friday. So called my wife and we agreed to run together after I got back. But despite the best of intentions, when I finally arrived home I was both hungry and tired so we postponed the run to Friday morning instead. This meant a Valentine’s day morning run for us, which I think was as good a celebration of love as any.

Later the day I picked up my bike after the shop had put a new chain and tuned my gears. As I biked home I was ecstatic! My bike has never felt this good! The metallic sounds it used to make when I was pedalling and the painful noise when shifting gears was gone, it was so much smoother. Now I think the chain break was a blessing in disguise – I will surly save at least one second per hour on this hahaha.
Because we are going to Singapore next weekend, we decided to replace the recovery biking with the next weeks biking. So Saturday we did a 1h40m bike followed by 20mins run. Previously the brick runs have been very heavy, but with an easier program earlier in the week the legs felt a lot lighter this time, which I found very encouraging thinking of when the real thing will go down.

Showing off my major injury after my dramatic fall!

Showing off my major injury after my dramatic fall!

The Sunday bike of 2h45mins went well, but contained my first fall on a bike as I was stopping to pull out a gel from my back pocket. Extremely stupid, as I am sure all falls are. I was trying to unclip my foot as I braked hard, and the bike stopped too fast while my foot was still attached. And I did a slow-mo roll to my left. Ironically both feet unclipped during the fall and I was up again in 2 seconds, but not fast enough to avoid being great entertainment for two passing cars 🙂

Rest week done. Next week will consist of another trip to Manila and a weekend trip to Singapore, so training might prove challenging, but will do my best.

Only 8 weeks to go to race day! It is starting to get real!!

How’s your training coming along? Share any funny or interesting stories you have on your training or just let us know your favourite training session. Hit us up here.

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