Well, hell.

Physical therapy began on my foot this week and the consensus is that I have a micro-fracture in it! Damn! That ultrasound hurt like a #@*@&! when she ran it over the top of my foot. So, no running or jumping for me, but I can ride the bike as much as I want. And lift weights. And swim (though I'm really not feeling the swim love right now for some reason).

I've started back up Michael McCormack's spin sessions and am going to do a 10 week rotation. I'll go one a week, either Tuesday evenings or Tuesday mornings, but 6:15 AM is EARLY! Luckily the Starbucks down the street is open at 5:30 AM so I can walk down there, get a coffee and walk to m2revolution.

The sessions are on bikes with power and cadence read-outs, so I like that a lot. Plus, I get a solid hour of riding in. I'm using the sessions to work on increasing my cadence and I do a bunch of spin ups and can now hold 115 rpms for a good minute at a time. When I did Michael's sessions about a year and a half ago, my normal cadence was 75-85 and hitting 90 rpms would just kill me and jack my heart rate sky high. Now, a warm up is at 90. The goal is to hold higher cadence at bigger gearing.

SInce standing up on the pedals makes my foot hurt, I treat the session as how you'd do 200 meter efforts on the track....get in a good warm up, then do the effort (max cadence holding it as long as possible), then spin easy for a couple of minutes, then build back up for another effort, and repeat about 10 times.

Last week my max cadence was 137 rpms, but I couldn't hold it very long (like just a few seconds). This week I hit 144 rpms!! I also hit 134 a few times and for these efforts, I could only hold it 10 seconds or so.

It's also fun to watch the power numbers and see how they respond to different cadence and gearing. On Tuesday, my max power was 409 watts, but  that was with a bigger gear and about 115 cadence. I think I hit 380-something at the higher cadence.

It's definitely a better workout than sitting at home spinning on the rollers (but that workout has it's place too.) 

Crazy thing though is that I now have the urge to go run. Figures that I want to when I can't!