Heading to the pool after work, tired, foot sore, hungry. But I didn't even try to talk myself out of my swim. I get to the club, suit up, shower, and head into the pool. The place was deserted, just the way I like it. An added bonus was that they had forgotten to turn on all the lights once the sun went down. There was only one fixture illuminating the shallow end of the pool, over the steps. The far end was bathed in shadow, it had the gloaming look of twilight. I smiled to myself, and hoped my luck would continue. The last few weeks my Saturday swim has been plagued with families, and a horrific, hot pink beach ball that is part of the pool's assortment of floaty things. For all the times I have had to push that damned ball out of my way, or toss it onto the deck after it gets left behind, I have been harboring a secret desire to bring a sharp implement and pop the damned thing. Okay, getting off track. But I really was expecting to be invaded at any time.
I slipped into the water. The silence and darkness were so peaceful and inviting. It was my weekly Individual Medley swim set. I love this set because there is a mindlessness to it that is especially appealing when I am tired. It is a hard swim, because of the multiple sets of breast stroke and back stroke, which take so much more energy to move through the water. At the same time, my mind can relax because I am not having to count laps. Two laps breast, two of back, and two of freestyle equals one set. All I have to do is keep a minor part of my brain engaged in keeping track of sets.
Last night, I was still feeling the intensity of Thursday's swim, the Broken Endurance Countdown, which has 42 laps of mixed intensity from glide to race pace to sprint to full power (plus 10 laps of warm-up, 10 laps of hand paddles after, 5 laps of kick drills, and 5 laps of cool-down). It is brutal, but my stroke mechanics are improving. As I swam, my muscles, although a wee sore, felt great. From the first lap of freestyle I was pleased with how effortless and fluid my stroke felt. I couldn't help but feel elated at what, to me, felt like near perfection. I felt as if I was one with the water, gliding through with balance and ease. It was fabulous.
At one point, about 20 laps into my set, since the swim itself does not require too much though, my mind slipped away to pondering my situation. Swimming alone in a darkened pool just begs for a crazed ax murderer or freakish ghoul to come in and crash the party. I started thinking through several of the uber-creepy, single paragraph horror stories that make the internet circuit around Halloween and started getting just a touch of the heebie-jeebies. At one point, out of the corner of my eye, I thought I saw someone sitting in the jacuzzi. I actually stopped and stood up to look over the raised rim of the hot tub to make sure that it was indeed empty. Fortunately, the mental freakout only lasted a few minutes before I was able to push it aside with thoughts of what I would make for dinner. After a 75 minute swim, I grabbed my water bottle and sank into the hot tub. I don't turn on the jets, preferring the silence. I went through my usual hot tub Yoga routine while I downed a liter of cold water. The only thing that could have made my swim more relaxing was if there had been candles around the hot tub. But that is asking for a bit much.
I have been slowly increasing the distance and duration of each swim. Building my endurance and strength. To top off my Saturday swim I have been getting home, downing a quick protein smoothie, and going straight into an hour of upper body strength training with resistance bands and hand weights. Yes, it kind of kicks my ass. But there is no improvement if you don't keep pushing yourself. I will say, my swim workouts make me hungry for two days.
Sunday, December 20, 2015
Thursday, December 10, 2015
Count Down Swim Set
I vowed I would hit the pool today, and I did not disappoint myself. One thing about being self coached is that sometimes you just have to step up and be a hardass. Today I did my absolute hardest swim set. It is hard not because of duration, it is about 70 minutes which is my average, but because of sheer intensity. It is the Broken Endurance Countdown. Sounds simple enough. It goes like this:
Warm up for 5 laps, I chose breast stroke and back stroke, to hit all the muscles. The main set is all freestyle. The first set is 3 laps each: Cruise - focus on technique; Race Pace; Easy at the walls, Sprint the middle; Begin at Race Pace, build to 90%. Then repeat each set, counting down: 3 laps; 2-1/2 laps; 2 laps; 1-1/2 laps; 1 lap; 1/2 lap. The main set is 42 laps (2100 yards/1.2 miles). Finish up with 4 x 25yd Sprints. * laps with hand paddles. 5 laps cool-down. 62 Laps/ 3100 yards/ 1.7 miles. It is a shoulder burning, near vomit inducing, lung searing swim. I have a Love/Hate relationship with it, for sure.
It is the kind of swim workout that leaves me starving, and feeling a bit worthless for the rest of the evening. Normally a good swim leaves me invigorated, if a bit fatigued. But not this one. The last few sets it is really difficult to push through the Sprints and the Build to 90%. The saving grace is that each set is a little shorter than the last. So once I reach that point when my shoulder muscles are feeling a bit like trembling, overheated rubber, I am down to just a few short sets.
As a bit of a hardass coach, I don't let myself rest at the wall, even after the sprints. I make myself power through to the end. One cheat that I do; on the first 25 yards of the Cruise set I will let myself do the backstroke so I can regain my breath from the previous two sets. But I keep moving of Coach will jump my ass.
I do love swimming. I love the way that I leave the pool feeling a bit like a black hole, with a huge void needing fluids and nourishment immediately. During the second half of most of my swim sessions I am usually thinking very hard about what I will make for dinner, and that there is always a banana for me the minute I get to my car. Tonight I had glorious plans for either yam and black bean chili, and/or my winter vegetable bake. I had all the ingredients for either, or both. Instead, speed won out and I settled for a big skillet of yam hash topped with cheese and 3 eggs over-easy. Still feeling like a black hole I topped it off with an orange, and an apple. I am telling you what, swimming is the greatest appetite elevator I have ever known. When I swim hard, I eat like a teenage boy.... but then, I've earned it.
Warm up for 5 laps, I chose breast stroke and back stroke, to hit all the muscles. The main set is all freestyle. The first set is 3 laps each: Cruise - focus on technique; Race Pace; Easy at the walls, Sprint the middle; Begin at Race Pace, build to 90%. Then repeat each set, counting down: 3 laps; 2-1/2 laps; 2 laps; 1-1/2 laps; 1 lap; 1/2 lap. The main set is 42 laps (2100 yards/1.2 miles). Finish up with 4 x 25yd Sprints. * laps with hand paddles. 5 laps cool-down. 62 Laps/ 3100 yards/ 1.7 miles. It is a shoulder burning, near vomit inducing, lung searing swim. I have a Love/Hate relationship with it, for sure.
It is the kind of swim workout that leaves me starving, and feeling a bit worthless for the rest of the evening. Normally a good swim leaves me invigorated, if a bit fatigued. But not this one. The last few sets it is really difficult to push through the Sprints and the Build to 90%. The saving grace is that each set is a little shorter than the last. So once I reach that point when my shoulder muscles are feeling a bit like trembling, overheated rubber, I am down to just a few short sets.
As a bit of a hardass coach, I don't let myself rest at the wall, even after the sprints. I make myself power through to the end. One cheat that I do; on the first 25 yards of the Cruise set I will let myself do the backstroke so I can regain my breath from the previous two sets. But I keep moving of Coach will jump my ass.
I do love swimming. I love the way that I leave the pool feeling a bit like a black hole, with a huge void needing fluids and nourishment immediately. During the second half of most of my swim sessions I am usually thinking very hard about what I will make for dinner, and that there is always a banana for me the minute I get to my car. Tonight I had glorious plans for either yam and black bean chili, and/or my winter vegetable bake. I had all the ingredients for either, or both. Instead, speed won out and I settled for a big skillet of yam hash topped with cheese and 3 eggs over-easy. Still feeling like a black hole I topped it off with an orange, and an apple. I am telling you what, swimming is the greatest appetite elevator I have ever known. When I swim hard, I eat like a teenage boy.... but then, I've earned it.
Wednesday, December 9, 2015
Winter Training
Winter training is made extra difficult by the desire to stay warm and dry in my home. The short days don't help either, as I want to race home from work to get in a few minutes of daylight before the sun disappears. Not that I would be outside training much in this weather, but it really seems to effect my swim. Weird, I know.
Monday I had my swim bag, with the best of intentions. A winter storm hit with record rainfall, causing flooding and road closures around the region. I opted to beeline for home after work so I wouldn't get stranded somewhere. Yesterday I had intentions of getting in a swim, since I missed Monday. But the high wind and sheeting rain kept me bunkered in my house. Today, after cleaning up storm damage, we were hit again with hard rain, heavy wind, hail, even a little lightening and thunder. So again, I stayed home. I get a bit fed up with myself, feeling like I am wimping out.
On the plus side, no swim does not mean no training. Yesterday it was 75 minutes spin, followed by 45 minutes of leg work. The evening was an hour of abs and core. Today it is 60 minute spin, and upper body strength training, and very likely a second spin after drill. Tomorrow is swim with the grandson early, and a second swim in the early afternoon (last Thursday I spent nearly 5 hours in the water). I vow to swim Saturday after work (cross my heart and hope to die).
I do try to adjust my mindset for winter training. Focus on base building, strength training, flexibility, and technique. I do wish I would hit the pool with better regularity. I do try.
Monday I had my swim bag, with the best of intentions. A winter storm hit with record rainfall, causing flooding and road closures around the region. I opted to beeline for home after work so I wouldn't get stranded somewhere. Yesterday I had intentions of getting in a swim, since I missed Monday. But the high wind and sheeting rain kept me bunkered in my house. Today, after cleaning up storm damage, we were hit again with hard rain, heavy wind, hail, even a little lightening and thunder. So again, I stayed home. I get a bit fed up with myself, feeling like I am wimping out.
On the plus side, no swim does not mean no training. Yesterday it was 75 minutes spin, followed by 45 minutes of leg work. The evening was an hour of abs and core. Today it is 60 minute spin, and upper body strength training, and very likely a second spin after drill. Tomorrow is swim with the grandson early, and a second swim in the early afternoon (last Thursday I spent nearly 5 hours in the water). I vow to swim Saturday after work (cross my heart and hope to die).
I do try to adjust my mindset for winter training. Focus on base building, strength training, flexibility, and technique. I do wish I would hit the pool with better regularity. I do try.
Tuesday, December 1, 2015
I Win!
A few months ago I entered a contest to win three months free triathlon coaching. It was basically an essay contest put on through Triathlete magazine. 100 women across the country would reap the benefit. What the hell. I entered. I figured I could put my dubious writing skills to good use. Surprise, surprise, I won. I won! I don't really ever win anything. Yeah, yeah, this could be a scam. Starts out all easy and then the high pressure sales pitch hits, and they try to bilk me out of my savings. Well, if that's the case, the joke's on them. I don't have any savings! Bwah ha ha ha!
Anyhoo. All joking aside, or most of it anyway, I am excited. To this point I have been completely self coached, except for a few lessons in running my first summer. I am a good coach though. I study hard, am always looking for ways to improve technique, function, and keep my training fresh. My biggest concern, as a self coached athlete, and a decently well-informed one, is how well will I take to having someone else tell me what to do? It will be very difficult for me to turn the reins over to a total stranger. I am stubborn, there is no denying it. I am also well aware of my body's shortcomings and difficulties. But still, I am excited. Maybe this will be exactly what I need to get my running back on track, my cycling speed up, and keep increasing my swim endurance. Swim Smart. Bike Strong. Run Tough.
Anyhoo. All joking aside, or most of it anyway, I am excited. To this point I have been completely self coached, except for a few lessons in running my first summer. I am a good coach though. I study hard, am always looking for ways to improve technique, function, and keep my training fresh. My biggest concern, as a self coached athlete, and a decently well-informed one, is how well will I take to having someone else tell me what to do? It will be very difficult for me to turn the reins over to a total stranger. I am stubborn, there is no denying it. I am also well aware of my body's shortcomings and difficulties. But still, I am excited. Maybe this will be exactly what I need to get my running back on track, my cycling speed up, and keep increasing my swim endurance. Swim Smart. Bike Strong. Run Tough.
Friday, November 27, 2015
80/20
I've been reading a book called 80/20 Running. The concept being that you do 80% of your training at an easy pace, and 20% at high intensity. It does cite a number of reputable studies done over the decades to back the concept. The studies are done on runners, as well as cyclists, swimmers, and triathletes. Of course I am intrigued.
This season I have struggled with injuries, as I have lamented too many times in too many posts. I have also felt like my recovery rate is not what it was even a year ago. I don't know if I hit some magic milestone of age or hormone level that has my body suddenly being far less cooperative than usual. I seem to have considerably more muscle soreness, and joint stiffness, and my energy level is a little under par. It could be my job, standing around on concrete all day is a bit grueling. I have been doing more HIIT and Tabata workouts, which may contribute.
I was subscribing to the school of thought that if you can't go long, you can get similar results with short, intense, explosive work. The problem is that my body feels more like it is imploding than exploding. It has been taking me days to recover from leg day. My upper body seems far more capable of taking abuse than my legs and hips are. My body is my lab, I am experimenting continually, trying to find the perfect formula ultra-endurance.
Reading the 80/20 book has got me thinking back to my first year of triathlon. I was coming fresh off of knee surgery, meniscus repair (the doctor said he couldn't fix the rest of it without total knee replacement *boo*). The physical therapist told me I should never run more than "the occasional 5K." Of course, I wasn't going to totally take her word for it. It was her follow-up comment to that statement that struck a chord, "but you can swim and bike as much as you want to." Well, now. That was all it took to remind the inner me that I wanted to do an Ironman. So, that was the first step towards triathlon training. The reason I bring this up, is because that was the first time in my life that I started to think of myself as a runner. I actually ran quite a bit, and entered a number of races. That first year I ran in absolute minimal shoes, the Zemgear Terra. They have zero cushion. Zero. Just a rubber sole about 1/4" thick. I ran my first 10K in them. I ran my first trail run in them, and bruised the bottoms of my feet on the jagged bedrock of the Multnomah Falls trail. But I never had any knee problems. I also ran slow and easy, with very little high intensity work.
My second year of triathlon training I ran a lot more. Still slow and easy for the most part. I did mostly trail running, in the Merrill Trail Glove. Also a bare minimum shoe, but with the benefit of a rock plate in the sole to prevent bruising. Still, no knee problems. The one problem I had that year was from going too long too early. I ran two trail half-marathons, two weeks apart, and got some weird over-use muscle strain that was the root of my leg cramps in my half-Iron at the end of the season.
So, where I am heading with this is the fact that when I was first starting to run, I was going slow and easy. Very slow. Maybe it is time to go back to the beginning, start in with slow and easy. Minimum shoes, and see where it goes. I know, I know, I have been obsessing about this very topic for some time now. But g'damn it, you can't do triathlon if you can't fucking run. And you can't do an Ironman if you can't manage marathon distance. So, I'm going to start fresh, with 80/20 and see what happens. I does kinda make me want to get some new, minimalist shoes to cheer me up, add them to the pile (yes, I am a running shoe whore *shhhh*).
This season I have struggled with injuries, as I have lamented too many times in too many posts. I have also felt like my recovery rate is not what it was even a year ago. I don't know if I hit some magic milestone of age or hormone level that has my body suddenly being far less cooperative than usual. I seem to have considerably more muscle soreness, and joint stiffness, and my energy level is a little under par. It could be my job, standing around on concrete all day is a bit grueling. I have been doing more HIIT and Tabata workouts, which may contribute.
I was subscribing to the school of thought that if you can't go long, you can get similar results with short, intense, explosive work. The problem is that my body feels more like it is imploding than exploding. It has been taking me days to recover from leg day. My upper body seems far more capable of taking abuse than my legs and hips are. My body is my lab, I am experimenting continually, trying to find the perfect formula ultra-endurance.
Reading the 80/20 book has got me thinking back to my first year of triathlon. I was coming fresh off of knee surgery, meniscus repair (the doctor said he couldn't fix the rest of it without total knee replacement *boo*). The physical therapist told me I should never run more than "the occasional 5K." Of course, I wasn't going to totally take her word for it. It was her follow-up comment to that statement that struck a chord, "but you can swim and bike as much as you want to." Well, now. That was all it took to remind the inner me that I wanted to do an Ironman. So, that was the first step towards triathlon training. The reason I bring this up, is because that was the first time in my life that I started to think of myself as a runner. I actually ran quite a bit, and entered a number of races. That first year I ran in absolute minimal shoes, the Zemgear Terra. They have zero cushion. Zero. Just a rubber sole about 1/4" thick. I ran my first 10K in them. I ran my first trail run in them, and bruised the bottoms of my feet on the jagged bedrock of the Multnomah Falls trail. But I never had any knee problems. I also ran slow and easy, with very little high intensity work.
My second year of triathlon training I ran a lot more. Still slow and easy for the most part. I did mostly trail running, in the Merrill Trail Glove. Also a bare minimum shoe, but with the benefit of a rock plate in the sole to prevent bruising. Still, no knee problems. The one problem I had that year was from going too long too early. I ran two trail half-marathons, two weeks apart, and got some weird over-use muscle strain that was the root of my leg cramps in my half-Iron at the end of the season.
So, where I am heading with this is the fact that when I was first starting to run, I was going slow and easy. Very slow. Maybe it is time to go back to the beginning, start in with slow and easy. Minimum shoes, and see where it goes. I know, I know, I have been obsessing about this very topic for some time now. But g'damn it, you can't do triathlon if you can't fucking run. And you can't do an Ironman if you can't manage marathon distance. So, I'm going to start fresh, with 80/20 and see what happens. I does kinda make me want to get some new, minimalist shoes to cheer me up, add them to the pile (yes, I am a running shoe whore *shhhh*).
Thursday, November 19, 2015
Oh. My. Glutes.
Oh. My. Glutes. Nothing like the day after leg day to really make you appreciate the ability to sit down without wincing. And my abs are still whining from Tuesday. I am pushing my strength workouts a bit more these days, as well as extending time and intensity on the bike and in the pool, and feeling it. Does it hurt? Only when I move. Or breathe. I wake in the middle of the night with my muscle feeling like they are on fire. It is a curious sensation, as if there is an electrical current running through me, vibrating my muscles, setting them on fire. Almost painful, definitely uncomfortable, and it happens almost every single night. It has been a familiar companion for the better part of two years, whenever my training is intense. I try to think of it as if my muscles are just regenerating.
In all reality though, I am feeling g'damned good about where I am and where I'm going. I had let my training slide just a bit over the summer as I was nursing my knee, and being hyperactive on the home improvement front and architectural salvage arena. In other words, I was busier than shit with hard physical labor despite a gimpy knee. Looking at the piles of brick, concrete block, and lumber I can honestly say that I salvaged tons of material. Literally tons. My property will be the winner over the next few years as I build my own personal Eden, and my body will reap the benefit as well. There really is nothing quite like hard labor tossed into the training mix. It is like CrossFit with a purpose. Farmer's Walk? Hells yeah! You try schlepping armloads of brick, or concrete pier blocks up hill, stack 'em in a truck, then unload and haul by the wheelbarrow load to the back of the house. Now that is a Farmer's Walk.
Then, just for giggles, add in firefighting. Hah! Now there is a full body workout that will leave your muscles feeling a bit abused for a few days. I can't say I get out on many fires, but it is a similar calorie/energy burn as doing a Half-Iron Tri. It's a hella good workout, with adrenaline tossed in for fun.
I have been hitting the bike hard these last few weeks. Gearing pyramids, and Tababta workouts, as well as long, steady state spins. I've been judicious about legwork, with a nice squat series, and plenty of stretching. I have become a fan of Naudi Aguilar's Functional Patterns workouts. He stresses natural movement. I am trying to get my legs ready for my return to running. I won't lie, I'm nervous about running. It is the one thing that absolutely plagues me with injuries, and I have no idea how to circumvent the pain. Patellofemoral pain syndrome (aka Runner's Knee) was the villain this last season. Last year I skirted around Itiliotibial Band (IT Band) syndrome all season. The year before it was a strained Piriformis. I keep trying different approaches, but have yet to find a way that I can run consistent miles without totally borking myself. And it pisses me off.
For the upcoming season I am hoping to have my legs as strong and flexible as possible, then ease into running. I will do a lot of slow miles on a track, or fairly level trail. I am going to be cautious with hills, that is what did me in this year. I will add in some high intensity drills, and really focus on good technique. Shoes have been a bit of a dilemma. I haven't had the chance to run in my Newton's, they have older runners singing their praises as knee saviors in almost every publication I can find. I'll believe it when I feel it. Interesting point: I had far less knee problems in my first two years of tri training, when I was running in absolute bare minimum shoes. I switched to a slightly more padded shoe for my half Iron because I knew I was going to have to be pounding the pavement. I am planning on slipping back to minimal shoes, and see what happens. Hell, maybe this year my knees will be fine but my feet will be in agony.
So, for now, I will keep up with my squat sets, plyometrics, yoga, and video workouts with Naudi (he is a sexy beast). I'm not sure when or where I will return to a regular running routine. I think it needs to happen soon, though, just in time for the worst weather of the year.
In all reality though, I am feeling g'damned good about where I am and where I'm going. I had let my training slide just a bit over the summer as I was nursing my knee, and being hyperactive on the home improvement front and architectural salvage arena. In other words, I was busier than shit with hard physical labor despite a gimpy knee. Looking at the piles of brick, concrete block, and lumber I can honestly say that I salvaged tons of material. Literally tons. My property will be the winner over the next few years as I build my own personal Eden, and my body will reap the benefit as well. There really is nothing quite like hard labor tossed into the training mix. It is like CrossFit with a purpose. Farmer's Walk? Hells yeah! You try schlepping armloads of brick, or concrete pier blocks up hill, stack 'em in a truck, then unload and haul by the wheelbarrow load to the back of the house. Now that is a Farmer's Walk.
Then, just for giggles, add in firefighting. Hah! Now there is a full body workout that will leave your muscles feeling a bit abused for a few days. I can't say I get out on many fires, but it is a similar calorie/energy burn as doing a Half-Iron Tri. It's a hella good workout, with adrenaline tossed in for fun.
I have been hitting the bike hard these last few weeks. Gearing pyramids, and Tababta workouts, as well as long, steady state spins. I've been judicious about legwork, with a nice squat series, and plenty of stretching. I have become a fan of Naudi Aguilar's Functional Patterns workouts. He stresses natural movement. I am trying to get my legs ready for my return to running. I won't lie, I'm nervous about running. It is the one thing that absolutely plagues me with injuries, and I have no idea how to circumvent the pain. Patellofemoral pain syndrome (aka Runner's Knee) was the villain this last season. Last year I skirted around Itiliotibial Band (IT Band) syndrome all season. The year before it was a strained Piriformis. I keep trying different approaches, but have yet to find a way that I can run consistent miles without totally borking myself. And it pisses me off.
For the upcoming season I am hoping to have my legs as strong and flexible as possible, then ease into running. I will do a lot of slow miles on a track, or fairly level trail. I am going to be cautious with hills, that is what did me in this year. I will add in some high intensity drills, and really focus on good technique. Shoes have been a bit of a dilemma. I haven't had the chance to run in my Newton's, they have older runners singing their praises as knee saviors in almost every publication I can find. I'll believe it when I feel it. Interesting point: I had far less knee problems in my first two years of tri training, when I was running in absolute bare minimum shoes. I switched to a slightly more padded shoe for my half Iron because I knew I was going to have to be pounding the pavement. I am planning on slipping back to minimal shoes, and see what happens. Hell, maybe this year my knees will be fine but my feet will be in agony.
So, for now, I will keep up with my squat sets, plyometrics, yoga, and video workouts with Naudi (he is a sexy beast). I'm not sure when or where I will return to a regular running routine. I think it needs to happen soon, though, just in time for the worst weather of the year.
Tuesday, November 10, 2015
Water
I think one of the hardest things I do for my health is to drink at least 16 ounces of water right after I get out of bed in the morning. Honestly. It took me weeks to get to the point of doing it without feeling uncomfortable. And months to get into the habit.
Seriously, when I wake up in the morning my first thought is not, "Gee, I can't wait to fill my stomach with a sloshing flood of water. Plain, plain water." Rather, it is usually, "Coffee. I need my beloved coffee." Yes, coffee is my vice, though not much of one really. I do drink my coffee nearly black, just adding a smidge of organic, free-trade raw sugar (yes, I am one of those people).
Water. It is vital to life. Without adequate amounts our internal organs will be sluggish, muscle recovery will be poor, brain function will be hindered. No, I am not one to cart around a gallon container of spring water, I think that is bit excessive. I know that our body is very good at processing water out of any beverage we consume, including coffee, so I am not neurotic about counting liters of H2O consumed during the day. I do have a stainless steel water bottle with me at all times, filled with my delicious well water. I always drink water during and after workouts, never sport drinks. I never drink soda, and rarely alcoholic beverages. In the evening I usually have several incredibly large mugs of herbal tea so I go to bed well hydrated. I drink about 8 ounces of water in the middle of the night when I get up to pee away the vast amounts of herbal tea consumed before bedtime.
I know I am getting plenty of water, in one form or another. So, why the early morning hydration? I could say it is because I read somewhere that it helps kickstart your metabolism in the morning, or that it gets your digestive track moving, or that it wakes up all the internal organs. Because I have read all that somewhere. But just because I read it in one of the multitude of articles I peruse online, does not make any of it true. I think I do it because, just like with my car, I like to keep my tank topped off. You never know when you might hit a long stretch of road with no filling station in sight. A well filled tank, sloshy or not, will let me get a little further, maybe a little faster, without running out of steam. But it is definitely a hard habit to maintain.
Seriously, when I wake up in the morning my first thought is not, "Gee, I can't wait to fill my stomach with a sloshing flood of water. Plain, plain water." Rather, it is usually, "Coffee. I need my beloved coffee." Yes, coffee is my vice, though not much of one really. I do drink my coffee nearly black, just adding a smidge of organic, free-trade raw sugar (yes, I am one of those people).
Water. It is vital to life. Without adequate amounts our internal organs will be sluggish, muscle recovery will be poor, brain function will be hindered. No, I am not one to cart around a gallon container of spring water, I think that is bit excessive. I know that our body is very good at processing water out of any beverage we consume, including coffee, so I am not neurotic about counting liters of H2O consumed during the day. I do have a stainless steel water bottle with me at all times, filled with my delicious well water. I always drink water during and after workouts, never sport drinks. I never drink soda, and rarely alcoholic beverages. In the evening I usually have several incredibly large mugs of herbal tea so I go to bed well hydrated. I drink about 8 ounces of water in the middle of the night when I get up to pee away the vast amounts of herbal tea consumed before bedtime.
I know I am getting plenty of water, in one form or another. So, why the early morning hydration? I could say it is because I read somewhere that it helps kickstart your metabolism in the morning, or that it gets your digestive track moving, or that it wakes up all the internal organs. Because I have read all that somewhere. But just because I read it in one of the multitude of articles I peruse online, does not make any of it true. I think I do it because, just like with my car, I like to keep my tank topped off. You never know when you might hit a long stretch of road with no filling station in sight. A well filled tank, sloshy or not, will let me get a little further, maybe a little faster, without running out of steam. But it is definitely a hard habit to maintain.
Monday, November 9, 2015
Stomach Flu and Sugar Reset
Did you know it is "No Sugar November." It is. No, I am not one to follow such things, but I had been easing myself back into the world of sugary goodness. In the month of October I think I consumed more sugar than I had in the last year or so. I have really cut back on my consumption of sugar, especially processed sugars. So I was looking at November more as "Low Sugar November," with the objective of getting myself back on track with training and nutrition. I was doing rather well with it, for the first few days of the month.
Then last week I caught a stomach bug. Now, I don't get sick very often, and it is usually just a mild bout of the cold virus. I think it has been 25 years since I caught an actual intestinal virus (other than my bout with Salmonella 4 years ago). Last Wednesday I woke at 7am with a headache so severe it radiated down to my shoulders. "Well shit," I thought, "some Aleve, and few more hours of sleep should kick it in the ass."
I got up, stumbled around wincing at the daylight that drilled into my pupils and straight to my brain. I let the dogs out, took two Aleve with 8oz of water and half a banana, let the dogs back in, then crawled back into bed. I settled in, trying to get comfortable, when a vaguely familiar feeling hit me. "Damn. I think I am going to throw up. No, I don't throw up. I don't get that sick." Despite my convincing argument, my stomach raised its own voice. "Dumbass, get to the bathroom!"
Sure enough. I vomited. Four times, actually. It sucks. Puking sucks.
I stumbled back to bed, trembling, damp with cold sweat, and cursing whoever had passed this on to me. Back in bed I slept until past noon. My body was aching from being prone for so long. I figured I could deal with getting up, maybe watching a little Netflix, drink a little herbal tea. I was wrong. I manage 25 minutes of Murdoch Mysteries, and a half cup of Tension Tamer tea before I was back in bed. Next thing I knew, it was 5:30. Up again, feeling a tad more human. I finished my tea and had half a banana. It stayed down, and my stomach was quiet. I cooked up some plain white rice. It stayed down. One more cup of herbal tea. Then back in bed by 8:00.
Thursday I felt human. But with zero appetite. I focused on fluids, mostly herbal tea. Bananas, always a staple in my diet, were definitely my friends. No surprise that I had no desire for sweets. No desire for any food, really.
Now, as the days have rolled past, my appetite has returned in full, but I am still not too interested in anything sweet. It is as if my body invited a stomach virus in just to help reset my cravings button. Kind of like the "Turn it off, then turn it back on again" method of rebooting.
Tonight, despite being absolutely fried from having spent half the night battling a structure fire, I am not wanting to sit with a jar of peanut butter and a bag of chocolate chips. Instead I had a banana, and some hummus and corn chips when I got home from work to take the edge off of my appetite. Then a nice bowl of French green lentils, quinoa, and rice, and a cup of Rooibos tea. I do have a loaf of pumpkin bread in the oven, made with quinoa and spelt flours, my homegrown and dried raisins, pumpkin and sunflower seeds. It will be tasty and mildly sweet, but satisfying without the sugar spike. I admit, running on three hours of sleep I am questioning the intelligence of putting a loaf of bread in the oven. I am already wishing I was in bed asleep.
The whole point of this sleep-deprived, rambling narrative is simply this: The silver lining to an unfortunate bout of stomach flu is that it has reset my sugar tolerance. Yes, I know that I could do this simply by going cold turkey long enough for the cravings to pass. But the downside there is that feeling of deprivation that goes with such an effort, and often causes cravings to increase. Instead, my body did me a mercy by making me vomit until dry heaves. Now I can regain m footing, realign my nutrition to go hand in hand with my increasing training intensity. I remind myself that I need rocket fuel for my engine if I expect it to perform.
Then last week I caught a stomach bug. Now, I don't get sick very often, and it is usually just a mild bout of the cold virus. I think it has been 25 years since I caught an actual intestinal virus (other than my bout with Salmonella 4 years ago). Last Wednesday I woke at 7am with a headache so severe it radiated down to my shoulders. "Well shit," I thought, "some Aleve, and few more hours of sleep should kick it in the ass."
I got up, stumbled around wincing at the daylight that drilled into my pupils and straight to my brain. I let the dogs out, took two Aleve with 8oz of water and half a banana, let the dogs back in, then crawled back into bed. I settled in, trying to get comfortable, when a vaguely familiar feeling hit me. "Damn. I think I am going to throw up. No, I don't throw up. I don't get that sick." Despite my convincing argument, my stomach raised its own voice. "Dumbass, get to the bathroom!"
Sure enough. I vomited. Four times, actually. It sucks. Puking sucks.
I stumbled back to bed, trembling, damp with cold sweat, and cursing whoever had passed this on to me. Back in bed I slept until past noon. My body was aching from being prone for so long. I figured I could deal with getting up, maybe watching a little Netflix, drink a little herbal tea. I was wrong. I manage 25 minutes of Murdoch Mysteries, and a half cup of Tension Tamer tea before I was back in bed. Next thing I knew, it was 5:30. Up again, feeling a tad more human. I finished my tea and had half a banana. It stayed down, and my stomach was quiet. I cooked up some plain white rice. It stayed down. One more cup of herbal tea. Then back in bed by 8:00.
Thursday I felt human. But with zero appetite. I focused on fluids, mostly herbal tea. Bananas, always a staple in my diet, were definitely my friends. No surprise that I had no desire for sweets. No desire for any food, really.
Now, as the days have rolled past, my appetite has returned in full, but I am still not too interested in anything sweet. It is as if my body invited a stomach virus in just to help reset my cravings button. Kind of like the "Turn it off, then turn it back on again" method of rebooting.
Tonight, despite being absolutely fried from having spent half the night battling a structure fire, I am not wanting to sit with a jar of peanut butter and a bag of chocolate chips. Instead I had a banana, and some hummus and corn chips when I got home from work to take the edge off of my appetite. Then a nice bowl of French green lentils, quinoa, and rice, and a cup of Rooibos tea. I do have a loaf of pumpkin bread in the oven, made with quinoa and spelt flours, my homegrown and dried raisins, pumpkin and sunflower seeds. It will be tasty and mildly sweet, but satisfying without the sugar spike. I admit, running on three hours of sleep I am questioning the intelligence of putting a loaf of bread in the oven. I am already wishing I was in bed asleep.
The whole point of this sleep-deprived, rambling narrative is simply this: The silver lining to an unfortunate bout of stomach flu is that it has reset my sugar tolerance. Yes, I know that I could do this simply by going cold turkey long enough for the cravings to pass. But the downside there is that feeling of deprivation that goes with such an effort, and often causes cravings to increase. Instead, my body did me a mercy by making me vomit until dry heaves. Now I can regain m footing, realign my nutrition to go hand in hand with my increasing training intensity. I remind myself that I need rocket fuel for my engine if I expect it to perform.
Tuesday, November 3, 2015
When Things Go Wrong
At the pool this evening, after a long day, letting the water wash the stress from every cell. Lap after lap, the Zen of swimming. Stroke, stroke, breathe, stroke, stroke, breathe. So mellow. So smooth.
Let me insert here a small quirk about the pool where I swim. It is standard 25 yards long, but only about 4 lanes wide. There is only one lane roped off as a dedicated lap lane. The lap lane doesn't have a line on the bottom, has curved corners where the walls meet the floor so it messes with depth and distance perception. It is also where the heated water enters the pool so it has a hot spot in the shallow end. None of the lap swimmers like swimming in the lane. When I got into the pool I had the place to myself, so picked the second lane, with no lane divider, an the blue tiled stripe on the bottom. Where I always swim.
Then a father and tweenie son get in the pool. Tweenie gets into the roped off lap lane, dad gets in the lane on my other side. Using a large, neon pink ball to play volleyball with my lane as their net. What the hell?! True, they stopped slapping the ball back and forth when I would get close. But several times I had to pull my start because I thought the ball was about to get airborne. They were oblivious to my glaring stink-eye, maybe the goggles masked the fury. I let this go on for a bit, getting riled and furious.
Finally, I stopped, and tried to be diplomatic, "Hey, you know that isn't good pool etiquette?"
The dad, Mr. Oblivious, "What?"
I speak a little louder, "Tossing the ball back and forth over a lane when someone is lap swimming is really poor pool etiquette." I even add a hand gesture. No, not that hand gesture.
He sputters a bit, as if in disbelief, "We stopped when you got close."
All I can do is shake my head, give a grunt of irritation, and get back to my swim. No longer mellow. No longer smooth. I am nearing volcanic. The internal dialogue starts to roll, unimpeded. Playing back what I said. What he said. What I wish I had said. What I still could say. They keep playing for a few minutes. Then thankfully move their game to the other side of the pool, relieving me of the arduous job of being the net.
I keep swimming. My brain is playing the situation on endless loop. Am I in the wrong for not having taken the roped off lane to begin with? No, tweenie took it over the minute they got in the water, and showed no desire to leave it. I really don't like that lane. It has a hot spot, and I get too close to the wall, and it sucks, and I am whiny. I don't want to move over and look like I am giving into their boorish behavior. I want to be on the just side here. Endless loop. Stress. Confrontation. Anxiety. Anger. This swim sucks.
Yes, this is where my brain goes When Things Go Wrong. I felt myself on the hamster wheel of doom. It was up to me to get a grip, rein in the brain, and get on with my swim. This is where I had an epiphany: All too often on Race Day, or just in Life in general Things Go Wrong. Bad shit happens. Life goes awry. Relationships go south. Jobs go away. Flat tires. Sprained ankles. Falling branches. Mud puddles. Dog poop on your shoe. The difference between a good day, and misery, is how you deal with it. Don't dwell. Let it go. Choose to stop the endless loop. Move forward. If you can't move forward then side-step. Do what needs to be done to rectify the situation. Your race, or life, is in your hands. This was actually an excellent opportunity to practice a vital race day skill: Getting Back on Track After Things Go Wrong.
The first thing I did was get into the lap lane. I would concede that point. Yes, the hotspot is annoying. Tough shit, I wanted to swim. I had to silence the rant in my head. It wasn't going to go down easy. I tried thinking of a few favorite songs, but none of them had the right tempo for my stroke, and it was just screwing with my timing. I tried thinking of what to make for dinner. Nope. That wasn't doing it for me, either.
So I narrowed my focus even tighter: Stroke Mechanics. I could control what my body was doing. I was in control of every aspect of arm movement: smooth entry, long reach, good catch, high elbow pull, palm facing back, long follow through, thumb grazing my thigh. Now my mind is sliding into the near meditative dialogue that often accompanies my swim when I am focused on technique. Stroke, stroke, breathe. Suddenly I am enjoying my swim. My rhythm has returned. I am mellow. I am smooth.
The endless loop is broken. The simple fact that I recognized where my brain had gone When Things Go Wrong let me take the steps to change the pattern. I have had ample opportunity to practice this particular skill, and I get better at it all the time. It really is a vital tool in the race day kit. It is so easy to let one incident completely blow apart a race, turning a joyful adventure into a pit of black despair. Life is too short to waste on what if, if only, I should have. We hold the power to change our race even When Things Go Wrong.
Let me insert here a small quirk about the pool where I swim. It is standard 25 yards long, but only about 4 lanes wide. There is only one lane roped off as a dedicated lap lane. The lap lane doesn't have a line on the bottom, has curved corners where the walls meet the floor so it messes with depth and distance perception. It is also where the heated water enters the pool so it has a hot spot in the shallow end. None of the lap swimmers like swimming in the lane. When I got into the pool I had the place to myself, so picked the second lane, with no lane divider, an the blue tiled stripe on the bottom. Where I always swim.
Then a father and tweenie son get in the pool. Tweenie gets into the roped off lap lane, dad gets in the lane on my other side. Using a large, neon pink ball to play volleyball with my lane as their net. What the hell?! True, they stopped slapping the ball back and forth when I would get close. But several times I had to pull my start because I thought the ball was about to get airborne. They were oblivious to my glaring stink-eye, maybe the goggles masked the fury. I let this go on for a bit, getting riled and furious.
Finally, I stopped, and tried to be diplomatic, "Hey, you know that isn't good pool etiquette?"
The dad, Mr. Oblivious, "What?"
I speak a little louder, "Tossing the ball back and forth over a lane when someone is lap swimming is really poor pool etiquette." I even add a hand gesture. No, not that hand gesture.
He sputters a bit, as if in disbelief, "We stopped when you got close."
All I can do is shake my head, give a grunt of irritation, and get back to my swim. No longer mellow. No longer smooth. I am nearing volcanic. The internal dialogue starts to roll, unimpeded. Playing back what I said. What he said. What I wish I had said. What I still could say. They keep playing for a few minutes. Then thankfully move their game to the other side of the pool, relieving me of the arduous job of being the net.
I keep swimming. My brain is playing the situation on endless loop. Am I in the wrong for not having taken the roped off lane to begin with? No, tweenie took it over the minute they got in the water, and showed no desire to leave it. I really don't like that lane. It has a hot spot, and I get too close to the wall, and it sucks, and I am whiny. I don't want to move over and look like I am giving into their boorish behavior. I want to be on the just side here. Endless loop. Stress. Confrontation. Anxiety. Anger. This swim sucks.
Yes, this is where my brain goes When Things Go Wrong. I felt myself on the hamster wheel of doom. It was up to me to get a grip, rein in the brain, and get on with my swim. This is where I had an epiphany: All too often on Race Day, or just in Life in general Things Go Wrong. Bad shit happens. Life goes awry. Relationships go south. Jobs go away. Flat tires. Sprained ankles. Falling branches. Mud puddles. Dog poop on your shoe. The difference between a good day, and misery, is how you deal with it. Don't dwell. Let it go. Choose to stop the endless loop. Move forward. If you can't move forward then side-step. Do what needs to be done to rectify the situation. Your race, or life, is in your hands. This was actually an excellent opportunity to practice a vital race day skill: Getting Back on Track After Things Go Wrong.
The first thing I did was get into the lap lane. I would concede that point. Yes, the hotspot is annoying. Tough shit, I wanted to swim. I had to silence the rant in my head. It wasn't going to go down easy. I tried thinking of a few favorite songs, but none of them had the right tempo for my stroke, and it was just screwing with my timing. I tried thinking of what to make for dinner. Nope. That wasn't doing it for me, either.
So I narrowed my focus even tighter: Stroke Mechanics. I could control what my body was doing. I was in control of every aspect of arm movement: smooth entry, long reach, good catch, high elbow pull, palm facing back, long follow through, thumb grazing my thigh. Now my mind is sliding into the near meditative dialogue that often accompanies my swim when I am focused on technique. Stroke, stroke, breathe. Suddenly I am enjoying my swim. My rhythm has returned. I am mellow. I am smooth.
The endless loop is broken. The simple fact that I recognized where my brain had gone When Things Go Wrong let me take the steps to change the pattern. I have had ample opportunity to practice this particular skill, and I get better at it all the time. It really is a vital tool in the race day kit. It is so easy to let one incident completely blow apart a race, turning a joyful adventure into a pit of black despair. Life is too short to waste on what if, if only, I should have. We hold the power to change our race even When Things Go Wrong.
Tuesday, October 20, 2015
Tri Bikes
Why is it that the less money I have, the more intrigued I am with the thought of having a full-fledged, dedicated triathlon bike? A freaky aspect of tri bikes is the ridiculous amount of money one can spend on them. A $5,000 bike is middle of the road, a $10,000 bike is not that unusual, whereas finding one for under $1000 is a miracle. I know it is said, "It's not the bike, it is the rider," when it comes to speed, power, and endurance on the bike. But I know too, that the right bike can increase aerodynamics, add power, and reduce fatigue, leaving legs in better shape for the run. I have a great road bike that was a custom build by a guy that built triathlon and racing bikes. True, he built it for his father-in-law who rode it a few times before hanging it in his garage to collect dust. A terrible fate for any good bike. I love my road bike, and (as many of you may know) I named him Joshua, after General Joshua Lawrence Chamberlain, hero of Gettysburg. But last year I was saving money to buy a dedicated tri bike, then used the money for family instead. Now, here I am, making less money than I have in decades, and here I am perusing the ads for used tri bikes.
I can't help it. I am getting excited about training again. I am excited about next season. I am looking forward to the near mind numbing dedication of full on training. I am pouring over ads for used bikes, my eyes caressing the curves and lean lines of carbon fiber frames and aerodynamic wheels. My brain is swollen with names like Cervelo, Shimano, Talon, Kestrel, Kuota, Guru, Specialized, Giant, Trek. I am dazzled by components, intrigued by saddles, enamored of crankshafts and cartridges. I don't know how I will manage it, but I know I will have to find a way to scrape together the money to buy a bike next spring. Until then I will continue to research, dream, fantasize, and train my ass off on my beloved Joshua. No bike could ever take his place, we have been through so many adventures together, but I think he needs a buddy.
Another point, my bike search last year was what made me start to envision writing a book, "Triathlon on the Cheap: A Broke Girl's Guide to a Spendy Sport." I have only written the forward and first chapter. I am beginning to think it is time to revisit that particular venture.
I can't help it. I am getting excited about training again. I am excited about next season. I am looking forward to the near mind numbing dedication of full on training. I am pouring over ads for used bikes, my eyes caressing the curves and lean lines of carbon fiber frames and aerodynamic wheels. My brain is swollen with names like Cervelo, Shimano, Talon, Kestrel, Kuota, Guru, Specialized, Giant, Trek. I am dazzled by components, intrigued by saddles, enamored of crankshafts and cartridges. I don't know how I will manage it, but I know I will have to find a way to scrape together the money to buy a bike next spring. Until then I will continue to research, dream, fantasize, and train my ass off on my beloved Joshua. No bike could ever take his place, we have been through so many adventures together, but I think he needs a buddy.
Another point, my bike search last year was what made me start to envision writing a book, "Triathlon on the Cheap: A Broke Girl's Guide to a Spendy Sport." I have only written the forward and first chapter. I am beginning to think it is time to revisit that particular venture.
Monday, October 19, 2015
Power = Strength + Speed
Feeling the training vibe rekindling deep in my core. Having a definitive plan for next season gives me better motivation. It's not like I haven't been slowly rebuilding my base after my knee forced me to take so many weeks off this summer, but now I feel my laser-like focus returning. And it feels good.
Tonight was my first mini-brick workout in a while. A nice, solid, power workout. I am easing back into getting my legs ready for running, cautious of another over-use injury. I have been pretty steady with my leg work, cycling nearly every day for the last two months, and strength training at least twice a week. But I am just now getting back to some bipedal locomotion. I've been using my treadmill, since the sun is setting so much earlier, and as I've mentioned before, there is no place to run near my house after dark (no side walks, no shoulders on the roads, no streetlights at all). Tonight was my third "hill" session. Simple enough: 1 lap slow jog, 1 lap fast walk at max incline, repeat x5. Followed with a quick, hard triple set of explosive leg work: weighted pendulum squats, deadlift, kettlebell swing, 20 reps each x 3 sets. Then, onto the bike for a nice HIIT session: 10 minute warmup, then 20 minutes of 1 minute ascending and descending gearing pyramid maintaining high cadence, and 10 minute cool down. Finally, 10 minutes stretching.
It was a nice leg burner evening, no doubt about it. True, it was not an endurance set, but now is not the time for endurance work. Now is the time to build speed and strength. HIIT sessions, explosive power work, strength training, speed work. That is where my focus will be for the next few months. I hate to say it, but endurance is easy for me, I can go long. Speed though, has never been my strength. Last year one of my mottoes was, "My strength is my strength." This from hearing so many athletes' stories where they say that "Speed is my strength," or "Running is my strength." For me, knowing I am not a standout in any of the three disciplines, made me realize that the one area I do standout is basic strength. I am a strong female. I am built long and strong. I can go at a steady pace all the live long day. And I am stubborn. Now, I need to make my strength and stubbornness work for me as I slowly turn strength into power, and power into speed. Power = Strength + Speed.
Tonight was my first mini-brick workout in a while. A nice, solid, power workout. I am easing back into getting my legs ready for running, cautious of another over-use injury. I have been pretty steady with my leg work, cycling nearly every day for the last two months, and strength training at least twice a week. But I am just now getting back to some bipedal locomotion. I've been using my treadmill, since the sun is setting so much earlier, and as I've mentioned before, there is no place to run near my house after dark (no side walks, no shoulders on the roads, no streetlights at all). Tonight was my third "hill" session. Simple enough: 1 lap slow jog, 1 lap fast walk at max incline, repeat x5. Followed with a quick, hard triple set of explosive leg work: weighted pendulum squats, deadlift, kettlebell swing, 20 reps each x 3 sets. Then, onto the bike for a nice HIIT session: 10 minute warmup, then 20 minutes of 1 minute ascending and descending gearing pyramid maintaining high cadence, and 10 minute cool down. Finally, 10 minutes stretching.
It was a nice leg burner evening, no doubt about it. True, it was not an endurance set, but now is not the time for endurance work. Now is the time to build speed and strength. HIIT sessions, explosive power work, strength training, speed work. That is where my focus will be for the next few months. I hate to say it, but endurance is easy for me, I can go long. Speed though, has never been my strength. Last year one of my mottoes was, "My strength is my strength." This from hearing so many athletes' stories where they say that "Speed is my strength," or "Running is my strength." For me, knowing I am not a standout in any of the three disciplines, made me realize that the one area I do standout is basic strength. I am a strong female. I am built long and strong. I can go at a steady pace all the live long day. And I am stubborn. Now, I need to make my strength and stubbornness work for me as I slowly turn strength into power, and power into speed. Power = Strength + Speed.
Sunday, October 18, 2015
Race Goals
I am beginning to adjust plans for next race season. I contacted the corporation that is the official sponsor for the Epic 250K, just on the offhand chance that it might resume next year. It won't. The Bend race is officially kaput. Although I was hopeful, I wasn't surprised.
My tentative plan has been to do the Anvil at Hagg Lake. The only Iron distance event in my region. It has a fatal flaw: it is held on a short course. What this means is that the bike and run legs are multiple laps over the same course. Yes, it is pretty enough. I've run the 10 mile road around the lake (placed second in my division, by the way). But the idea of doing lap after lap, despite how scenic, just sounds tedious to me. Where is the adventure?! That was one of the allures of the Epic 250K, it was a hard course through rugged country, with weather that could have been anything from heat to snow, frigid mountain lake, steep hills, gorgeous panoramic views of Central Oregon. It was an Epic adventure. Even my training trips to bike the course were mini adventures. I want that out of an Iron distance event. I don't want to bike or run laps. I don't want to push my body to the limit just to prove I can. I want an adventure. So, I don't think I will be doing the Anvil.
Where does that leave me? Without an Iron distance, obviously. At least for 2016. My new plan is to compete in two half-Iron races. One in early summer, and then the Best in The West in mid-September. Last year there was a half-Iron in the Portland area. Not a spectacularly awesome course, but a decent one along the Columbia. The Best in The West is in beautiful hill country, and the lake is gorgeous. When I did the event two years ago the swim was so fantastic that all I could think was, "This is my best swim EVER." Over and over.
With all this in mind, my plan is to truly compete. Not just to race the course for my own entertainment. But to push myself to my limits, and see just how fast I can go. I want to finish mid-pack at the very least. I want to place in my age group. To this end I will be working on my speed and stamina. Fartleks,Tabata workouts, and High Intensity Interval Training will be the norm. Last year, I trained to for absolute endurance, not speed. It cost me in the end. I had plenty of stamina and energy, but not enough speed to make the cutoff times. I know I could have done the course in its entirety though, I just needed another hour. Next year will be different.
So, that is the plan. I have my training concepts forming already. It will be different than my past years as I built base and endurance. True, my endurance is not what it was last year, but few people can maintain that kind of body pounding for long periods of time. Honestly, I know I could very likely do a half-Iron tomorrow, though my run would suffer. In two months I could be race ready, but not fast. But in nine months I will be ready to kick ass and take names. Nine months. Now I have a goal.
My tentative plan has been to do the Anvil at Hagg Lake. The only Iron distance event in my region. It has a fatal flaw: it is held on a short course. What this means is that the bike and run legs are multiple laps over the same course. Yes, it is pretty enough. I've run the 10 mile road around the lake (placed second in my division, by the way). But the idea of doing lap after lap, despite how scenic, just sounds tedious to me. Where is the adventure?! That was one of the allures of the Epic 250K, it was a hard course through rugged country, with weather that could have been anything from heat to snow, frigid mountain lake, steep hills, gorgeous panoramic views of Central Oregon. It was an Epic adventure. Even my training trips to bike the course were mini adventures. I want that out of an Iron distance event. I don't want to bike or run laps. I don't want to push my body to the limit just to prove I can. I want an adventure. So, I don't think I will be doing the Anvil.
Where does that leave me? Without an Iron distance, obviously. At least for 2016. My new plan is to compete in two half-Iron races. One in early summer, and then the Best in The West in mid-September. Last year there was a half-Iron in the Portland area. Not a spectacularly awesome course, but a decent one along the Columbia. The Best in The West is in beautiful hill country, and the lake is gorgeous. When I did the event two years ago the swim was so fantastic that all I could think was, "This is my best swim EVER." Over and over.
With all this in mind, my plan is to truly compete. Not just to race the course for my own entertainment. But to push myself to my limits, and see just how fast I can go. I want to finish mid-pack at the very least. I want to place in my age group. To this end I will be working on my speed and stamina. Fartleks,Tabata workouts, and High Intensity Interval Training will be the norm. Last year, I trained to for absolute endurance, not speed. It cost me in the end. I had plenty of stamina and energy, but not enough speed to make the cutoff times. I know I could have done the course in its entirety though, I just needed another hour. Next year will be different.
So, that is the plan. I have my training concepts forming already. It will be different than my past years as I built base and endurance. True, my endurance is not what it was last year, but few people can maintain that kind of body pounding for long periods of time. Honestly, I know I could very likely do a half-Iron tomorrow, though my run would suffer. In two months I could be race ready, but not fast. But in nine months I will be ready to kick ass and take names. Nine months. Now I have a goal.
Sunday, October 4, 2015
Paleo? Vegan? Raw?
So many choices. So many paths. What we put in our stomachs as the "optimal diet" has become not only an obsession, but for many it is nearly a religion. Yes, our society has always been susceptible to the latest and greatest nutritional craze. In my lifetime I have seen food gurus run the gamut. Atkins, Low Carb, High Carb, No Carb, High Protein, Low Protein, Biggest Loser, Raw, South Beach, The Zone, Cleansing, Alkaline, Blood Type. Hell, I have fallen prey to more than a few radical ideas to lose weight.
My weight has been an issue for me since I was about 11 years old. In the fifth grade, I was the fat kid. Yes, there was one girl heavier than I was, but I was still the fat kid. I remember the public humiliation of being weighed and measured. It was something done every year, we lined up, and one by one, in full sight of our peers, were weighed and our height was recorded. I remember the burning shame of being 135 pounds, at age eleven. To make matters worse, my Mom took me to the family doctor, telling him she was concerned about my weight. I was mortified. His response, "It's just baby fat, she'll get a growth spurt and stretch out." He was right, I did. But I carried that shame with me for decades, and it led me through many fad diets as a teenager, even though I wasn't overweight. The damage was done.
Pregnancy was when my weight soared. My weight yo-yoed over then next 25 years. I always worked out, kept physically active, but I was always wishing for that Miracle Diet. The Fix. The Cure. It was a nervous breakdown that finally flipped a switch for me. True, a mental meltdown can really kill the appetite. Insomnia, stress and depression made me nearly unable to eat. And since I wasn't sleeping either, long hours on the treadmill at O'dark-thirty in the morning seemed like a good expenditure of my time. No, this was not the healthiest way to drop weight. But what it did was make me very cognizant of what I put into my body to counteract the insomnia, stress, and depression.
I began to truly listen to my body. Feed the need. I found direct correlations between what I fed myself, and how it made me feel. These days I am vegetarian, not for moral reasons (though that is happening) but because meat makes my joints ache even more than they always do. I am largely dairy free since my digestive tract has decided that dairy is evil. I am mostly wheat free, not because of the gluten-free craze, but because wheat gives me volcanic heartburn (a sign of inflammation, actually). I don't eat fried foods, or gooey desserts, and I don't drink alcohol because they all make me feel less than optimal. I avoid prepackaged foods because I don't trust the additives and possible GMO's, as well as the fact that I never know if my body will digest the unknown (ate some seasoned crackers the other day, and suffered for 24 hours). Corn syrup, and especially high fructose corn syrup is the devil incarnate, so it does not touch my lips. In other words, "I Eat Clean."
Despite the limitations my body has imposed on me I eat very well. I cook wonderful meals, from scratch. I love baking wheat free breads, and make a pumpkin bread that is mouth watering. I explore new vegetarian recipes, culling some, adding others to the repertoire. I eat a ridiculous amount of fruit. Some days I eat small, frequent meals. Some days I eat three big meals. I eat late at night, sometimes I'm sitting down to dinner at 9:30 because my workout went long. I never skip breakfast. I make sure to get enough protein. I drink a lot of smoothies.
What does all this mean? I am not exactly sure, but I have maintained a healthy weight for the last 3+ years, without giving much thought to calorie counting. I don't focus on what I can't have, but instead love to explore all that I can eat in vast quantities. Yes, I eat a lot. It took me half a century, but I have finally found peace with what I eat. I really have come to believe that "You are what you eat."
My weight has been an issue for me since I was about 11 years old. In the fifth grade, I was the fat kid. Yes, there was one girl heavier than I was, but I was still the fat kid. I remember the public humiliation of being weighed and measured. It was something done every year, we lined up, and one by one, in full sight of our peers, were weighed and our height was recorded. I remember the burning shame of being 135 pounds, at age eleven. To make matters worse, my Mom took me to the family doctor, telling him she was concerned about my weight. I was mortified. His response, "It's just baby fat, she'll get a growth spurt and stretch out." He was right, I did. But I carried that shame with me for decades, and it led me through many fad diets as a teenager, even though I wasn't overweight. The damage was done.
Pregnancy was when my weight soared. My weight yo-yoed over then next 25 years. I always worked out, kept physically active, but I was always wishing for that Miracle Diet. The Fix. The Cure. It was a nervous breakdown that finally flipped a switch for me. True, a mental meltdown can really kill the appetite. Insomnia, stress and depression made me nearly unable to eat. And since I wasn't sleeping either, long hours on the treadmill at O'dark-thirty in the morning seemed like a good expenditure of my time. No, this was not the healthiest way to drop weight. But what it did was make me very cognizant of what I put into my body to counteract the insomnia, stress, and depression.
I began to truly listen to my body. Feed the need. I found direct correlations between what I fed myself, and how it made me feel. These days I am vegetarian, not for moral reasons (though that is happening) but because meat makes my joints ache even more than they always do. I am largely dairy free since my digestive tract has decided that dairy is evil. I am mostly wheat free, not because of the gluten-free craze, but because wheat gives me volcanic heartburn (a sign of inflammation, actually). I don't eat fried foods, or gooey desserts, and I don't drink alcohol because they all make me feel less than optimal. I avoid prepackaged foods because I don't trust the additives and possible GMO's, as well as the fact that I never know if my body will digest the unknown (ate some seasoned crackers the other day, and suffered for 24 hours). Corn syrup, and especially high fructose corn syrup is the devil incarnate, so it does not touch my lips. In other words, "I Eat Clean."
Despite the limitations my body has imposed on me I eat very well. I cook wonderful meals, from scratch. I love baking wheat free breads, and make a pumpkin bread that is mouth watering. I explore new vegetarian recipes, culling some, adding others to the repertoire. I eat a ridiculous amount of fruit. Some days I eat small, frequent meals. Some days I eat three big meals. I eat late at night, sometimes I'm sitting down to dinner at 9:30 because my workout went long. I never skip breakfast. I make sure to get enough protein. I drink a lot of smoothies.
What does all this mean? I am not exactly sure, but I have maintained a healthy weight for the last 3+ years, without giving much thought to calorie counting. I don't focus on what I can't have, but instead love to explore all that I can eat in vast quantities. Yes, I eat a lot. It took me half a century, but I have finally found peace with what I eat. I really have come to believe that "You are what you eat."
Saturday, September 26, 2015
One Year Ago
One year ago today I was having one of the most epic days of my life. By this point, I had toiled for about 14 hours, was finished with as much of the Epic 250K as I was able, and was heading for Laughing Planet and a Che Gueverra vegan burrito. It was a fantastic day, and at that point I felt I had done my best. That feeling of success faded a bit over time, now I wish I had pushed myself harder so I could have managed a finishing time. It was my first Iron distance, and my first DNF. That has been a tough pill to swallow, I won't lie.
Today, all through the day I had little flashbacks: "I was just getting out of the water, and feeling the effects of hypothermia..." or "I was an hour into the bike leg and finally warm enough to shed a layer..." or "Woo Hoo! Bananas! Fuck Yeah!" It was a great adventure. One of the best days of my life. And I so wanted to get a second chance at it. I know I have whined about this for months, most of this year, actually. I had nearly convinced myself, back in February or so, that I couldn't afford to do the race this year. Then, I convinced myself that if I paid the entry fee I would figure out a way to afford it by the time race day arrived. Instead, the event disappeared, to the dismay of many besides myself. I am still sad about it, really.
I wonder how much of today's melancholy is regret at not finishing in time last year, not getting a second chance this year, having my whole season fubar-ed by a knee injury, or just that the days are getting shorter and winter is breathing down my neck. It could just be Seasonal Affected Disorder raising its gloomy, ugly head. I do have my normal symptoms: short temper, an underlying restlessness, the desire to do little more than eat carbs and sleep, a sense of urgency to get things "buttoned down for winter," and that all too familiar sense of dread. On the other hand, it could just be fatigue.
Whatever the cause, I am struggling with my own attitude. Struggling to keep my fitness on track. Last year, on this day, I was at my absolute peak of fitness. Today, one year later, I know I would struggle to do an Olympic distance tri. Okay, I know I could do a half-Iron, if I pushed myself, and maybe without much more difficulty than I had doing that distance 2 years ago. But g'damn it, that isn't good enough. I need to get my brain squared away. I miss the rigorous training regiment.
Yeah, yeah, yeah, I have been maniacally busy lately. And busy doing ridiculously hard physical labor. I am trying to look at it as a form of CrossFit style training. I mean c'mon, lifting concrete block, carrying it a distance, lifting it onto a truck bed, climbing into the bed to stack it, then reversing the process to unload the truck is a helluva workout when it is 50+ cinder blocks, not to mention countless armloads of brick. And multiply that by 4 loads in a week. It is a good workout program. But I miss the focused training, I really do. I need to get my life a little more normalized so I can get back on track, literally and figuratively.
Until then, oatmeal for dinner (okay, with pumpkin seeds, rice protein, and my home-grown/dried raisins), and vast amounts of herbal tea will be allowed. For the time being anyway. Soon though, training resumes soon.
Today, all through the day I had little flashbacks: "I was just getting out of the water, and feeling the effects of hypothermia..." or "I was an hour into the bike leg and finally warm enough to shed a layer..." or "Woo Hoo! Bananas! Fuck Yeah!" It was a great adventure. One of the best days of my life. And I so wanted to get a second chance at it. I know I have whined about this for months, most of this year, actually. I had nearly convinced myself, back in February or so, that I couldn't afford to do the race this year. Then, I convinced myself that if I paid the entry fee I would figure out a way to afford it by the time race day arrived. Instead, the event disappeared, to the dismay of many besides myself. I am still sad about it, really.
I wonder how much of today's melancholy is regret at not finishing in time last year, not getting a second chance this year, having my whole season fubar-ed by a knee injury, or just that the days are getting shorter and winter is breathing down my neck. It could just be Seasonal Affected Disorder raising its gloomy, ugly head. I do have my normal symptoms: short temper, an underlying restlessness, the desire to do little more than eat carbs and sleep, a sense of urgency to get things "buttoned down for winter," and that all too familiar sense of dread. On the other hand, it could just be fatigue.
Whatever the cause, I am struggling with my own attitude. Struggling to keep my fitness on track. Last year, on this day, I was at my absolute peak of fitness. Today, one year later, I know I would struggle to do an Olympic distance tri. Okay, I know I could do a half-Iron, if I pushed myself, and maybe without much more difficulty than I had doing that distance 2 years ago. But g'damn it, that isn't good enough. I need to get my brain squared away. I miss the rigorous training regiment.
Yeah, yeah, yeah, I have been maniacally busy lately. And busy doing ridiculously hard physical labor. I am trying to look at it as a form of CrossFit style training. I mean c'mon, lifting concrete block, carrying it a distance, lifting it onto a truck bed, climbing into the bed to stack it, then reversing the process to unload the truck is a helluva workout when it is 50+ cinder blocks, not to mention countless armloads of brick. And multiply that by 4 loads in a week. It is a good workout program. But I miss the focused training, I really do. I need to get my life a little more normalized so I can get back on track, literally and figuratively.
Until then, oatmeal for dinner (okay, with pumpkin seeds, rice protein, and my home-grown/dried raisins), and vast amounts of herbal tea will be allowed. For the time being anyway. Soon though, training resumes soon.
Friday, September 11, 2015
A Different Level of Training
I've been a little self critical this week for my lack of serious training sessions. As I was climbing the 16' extension ladder up the side of my house for the bazzilionth time this evening, after 2 weeks of scraping, sanding, scraping some more, priming, and caulking I thought back over the last seven days:
Saturday, after a full day of work, I did a tough endurance swim of descending sets. Then got home, ate a quick, protein packed meal and worked on the house painting until dark. Sunday morning, I was debating a cycling and leg workout, or getting right to work on the house painting, when my pager went off. I spent nearly 6 hours on a structure fire, hauling hose, climbing ladders, raking debris, chucking burnt wood, with only a few quick breaks for water and granola bars. The barn was a total loss, but we saved the house, the trees, and the chickens. I admit, I was a bit tired after that, and had previous plans to deliver a pair of kittens so the rest of the day was shot. Monday I got right to work on the house and spent 8+ hours scraping, sanding, climbing up and down a ladder, and lifting and moving the ladder. Paint scraping is an amazing upper body and core workout. Tuesday I worked all day, hit the pool for a tough strength building swim, home for a quick meal and a cup of coffee, then painted until sundown. Wednesday, my body rebelled and laid me low with a stomach bug; I slept 28 out of 36 hours. Thursday, feeling under the gun to get caught up on painting the house, I worked pretty solid with more scraping (there has been a damned lot of scraping), sanding, painting, and climbing up and down the damned ladder to the peak of the house. Today, I got home from work, had a cup of coffee, some hummus and crackers, and some fresh fruit, then back out onto the ladder to paint the primer onto the peak. Multiple trips up and down the ladder. Again, painting until sundown.
The epiphany, as I was climbing the ladder was this: Essentially, I participated in an endurance event Sunday. Anyone who says that firefighting is not an endurance event has not shagged hose for hours, then raked through wet, burned debris hunting for possible hotspots, and finally rolling up and loading all the hoses and gear. You get worn out on the fire grounds, then return to the station and spend another 30-60 minutes washing hose and restoring the rigs. Rolling and hauling 2-1/2" hose when you're already tired takes on a certain air of jocularity, when you feel so damned feeble. Honestly though, what I do is nothing compared to full time firefighters that work in areas with high rise buildings. I can't imagine the fitness level it takes to haul a house bundle up flight after flight, in full gear, with SCBA. It boggles the mind. What I realized, on the ladder this evening, was that I had expended more energy than if I had run a marathon, but without the advantage of a taper, pre-race carb load, or calorie dense race morning breakfast. And, I did not let myself have a recovery week. Instead, my body decided to get sick to force me to get caught up on rest.
I can be too hard on myself at times. True, I am not training to anywhere near the level that I was last summer. But I am expending energy in different arenas, such as house painting and construction, not to mention the occasional emergency call. I have been riding my own ass because my weight is up 4 pounds from my race day weight last summer. 4 pounds... that is nothing. Nothing. I could lose that in a few weeks of just eating fewer chocolate chips at night. But I choose to not cut myself too much slack because it is all too easy to fall into slovenly habits, regain weight, lose conditioning, skip a workout or two or three.
But this week, I deserved a bit of rest that I didn't really allow myself. Partly because I am running out of dry weather and the house has to get painted. But largely because it is not easy for me to allow myself to take it easy. I want to push myself. I enjoy the challenges I put in front of myself. Besides, if I don't push me, who will? Endurance swim tomorrow after work, by the way, then more painting.
Saturday, after a full day of work, I did a tough endurance swim of descending sets. Then got home, ate a quick, protein packed meal and worked on the house painting until dark. Sunday morning, I was debating a cycling and leg workout, or getting right to work on the house painting, when my pager went off. I spent nearly 6 hours on a structure fire, hauling hose, climbing ladders, raking debris, chucking burnt wood, with only a few quick breaks for water and granola bars. The barn was a total loss, but we saved the house, the trees, and the chickens. I admit, I was a bit tired after that, and had previous plans to deliver a pair of kittens so the rest of the day was shot. Monday I got right to work on the house and spent 8+ hours scraping, sanding, climbing up and down a ladder, and lifting and moving the ladder. Paint scraping is an amazing upper body and core workout. Tuesday I worked all day, hit the pool for a tough strength building swim, home for a quick meal and a cup of coffee, then painted until sundown. Wednesday, my body rebelled and laid me low with a stomach bug; I slept 28 out of 36 hours. Thursday, feeling under the gun to get caught up on painting the house, I worked pretty solid with more scraping (there has been a damned lot of scraping), sanding, painting, and climbing up and down the damned ladder to the peak of the house. Today, I got home from work, had a cup of coffee, some hummus and crackers, and some fresh fruit, then back out onto the ladder to paint the primer onto the peak. Multiple trips up and down the ladder. Again, painting until sundown.
The epiphany, as I was climbing the ladder was this: Essentially, I participated in an endurance event Sunday. Anyone who says that firefighting is not an endurance event has not shagged hose for hours, then raked through wet, burned debris hunting for possible hotspots, and finally rolling up and loading all the hoses and gear. You get worn out on the fire grounds, then return to the station and spend another 30-60 minutes washing hose and restoring the rigs. Rolling and hauling 2-1/2" hose when you're already tired takes on a certain air of jocularity, when you feel so damned feeble. Honestly though, what I do is nothing compared to full time firefighters that work in areas with high rise buildings. I can't imagine the fitness level it takes to haul a house bundle up flight after flight, in full gear, with SCBA. It boggles the mind. What I realized, on the ladder this evening, was that I had expended more energy than if I had run a marathon, but without the advantage of a taper, pre-race carb load, or calorie dense race morning breakfast. And, I did not let myself have a recovery week. Instead, my body decided to get sick to force me to get caught up on rest.
I can be too hard on myself at times. True, I am not training to anywhere near the level that I was last summer. But I am expending energy in different arenas, such as house painting and construction, not to mention the occasional emergency call. I have been riding my own ass because my weight is up 4 pounds from my race day weight last summer. 4 pounds... that is nothing. Nothing. I could lose that in a few weeks of just eating fewer chocolate chips at night. But I choose to not cut myself too much slack because it is all too easy to fall into slovenly habits, regain weight, lose conditioning, skip a workout or two or three.
But this week, I deserved a bit of rest that I didn't really allow myself. Partly because I am running out of dry weather and the house has to get painted. But largely because it is not easy for me to allow myself to take it easy. I want to push myself. I enjoy the challenges I put in front of myself. Besides, if I don't push me, who will? Endurance swim tomorrow after work, by the way, then more painting.
Wednesday, September 2, 2015
First Run in Too Long
Went on my first run since the race on July 4th. I've been itching to get out and run, but have been waiting until I had at least a week pain free with my knee. Happy to report that there was no knee pain, just my usual aches and pains. Running is not and never will be a pain free endeavor for me, but it is the price I pay to train for triathlon. I got to run in my new Newton running shoes. They are reported to be the best shoes for the "age group athlete" aka those of us past our youth and prime. All the testimonials from older athletes sing the praises of it being the shoe that lets them run with minimal knee, hip, and ankle pain. Time will tell. But, as for yesterday, they seemed to do the trick. They are a zero rise shoe, with a fairly rigid sole. Not the ultra-fluffy, squishy, over padded running shoe that most would think would be the key to pain free running. I like a thin, firm sole that keeps me connected to the ground. Much as I like my own soul to be firm, solid, and well grounded. The Newtons encourage more of a mid-sole strike for me, which I think will be better for me than my natural inclination to a forefoot strike. I think these will be gentler on my calves and Achille's. The run itself was brief, maybe a mile and a half. My legs and lungs felt good, though I know my endurance is gone. I had planned on running a flat, easy road, but circumstances had me out in Sherwood, near the hospital, with time on my hands. I ran a couple of laps around the hospital, and the road is mostly rolling hills. It did let me test my muscles a bit, and it felt good. I resisted a set of hill repeats on what would have been the perfect little incline. I was behaving myself, running easy, listening to my body. I wanted to run more, was even thinking of running back to the car and getting out my new trail shoes and giving them a spin, but I reined myself in. I finished with plenty of stretching, three sets of standing high knees, a set of split squats, and more stretching. Yes, last night my left foot and ankle hurt like hell, to the point that I wrapped it for a while and took Aleve before bed. But that is an ongoing issue that has little to do with my run, and more to do with standing on a concrete floor all day at work.
Funny thing, as I was running, and feeling remorse over my lost endurance, I realized that I could run a 5K with minimal discomfort. I could run a 10K, but know I would feel gassed after. That in and of itself tells me that my body is still in better condition than it was 3-1/2 years ago, when a 5K was out of the question. The endurance will return. I remind myself that I am taking the long view. I want to be back to ultra-endurance, long course triathlon next year. I will complete my I.M. distance, I want the 140.6 sticker on my window. So for now, I will rebuild slowly, steadily, carefully, and not neglect my strength training. Okay, not that I ever really neglect my strength training, but when my endurance training increases to a billion hours a week, it is tough to fit in other workouts. For now though: easy runs to regain my legs, increase my cycling time, swim 3 times a week, strength training, and reintroduce some plyometrics. This will take me into winter in good shape, and from there on, it is a matter of staying injury free until the I.M. Anvil at Hagg Lake next July. That will be my A Race in 2016, and I just might try for the half-Iron in September. Just have to stay strong and injury free. Just. Wish me luck.
Funny thing, as I was running, and feeling remorse over my lost endurance, I realized that I could run a 5K with minimal discomfort. I could run a 10K, but know I would feel gassed after. That in and of itself tells me that my body is still in better condition than it was 3-1/2 years ago, when a 5K was out of the question. The endurance will return. I remind myself that I am taking the long view. I want to be back to ultra-endurance, long course triathlon next year. I will complete my I.M. distance, I want the 140.6 sticker on my window. So for now, I will rebuild slowly, steadily, carefully, and not neglect my strength training. Okay, not that I ever really neglect my strength training, but when my endurance training increases to a billion hours a week, it is tough to fit in other workouts. For now though: easy runs to regain my legs, increase my cycling time, swim 3 times a week, strength training, and reintroduce some plyometrics. This will take me into winter in good shape, and from there on, it is a matter of staying injury free until the I.M. Anvil at Hagg Lake next July. That will be my A Race in 2016, and I just might try for the half-Iron in September. Just have to stay strong and injury free. Just. Wish me luck.
Sunday, August 9, 2015
After MIdnight
"Wish I hadn't done that workout," said No One. Ever. Here it is, nigh on midnight, and I'm just half hour past finishing dinner. Yes, I ended up doing a 2+ hour workout, finishing up about 11pm. I am carefully easing back into cycling, adding 5 minutes with every session. Tonight was 50 minutes. I got a bit bold and added some higher gearing, keeping a high cadence, but always being mindful of my knee. It was my leg workout that took the bulk of my evening. I added in a few old friends: weighted pendulum squats, and single leg deadlifts. Slowly building the difficulty of my leg work, adding in a bit more quad work now that the knee pain is barely noticeable. Slow and steady wins the race. Or in my case, regains the strength.
Tomorrow morning I will start my day with another cycling session. Doing back to back training lets me get the benefits of longer rides, without the strain. It is a trick I have been using to great advantage for the last year and a half, now I am going to incorporate it, gently, into my rebuilding.
Topped it all off with plenty of protein. Smoothie with banana, almond milk, and 20 grams of brown rice protein. Then cooked up a 3 egg omelet with just a little extra sharp, white cheddar, with a side of Sungold tomatoes. A ripe peach, and small bowl of PB Puffins for dessert.
Just let me say here, I had forgotten how much I like the MLO brand brown rice protein powder. Yes, it is just a little grainy, but it has an easy, neutral flavor, no added sugar, is vegan, and my body digests it well. It is also good bang for the buck. It is about $12 for a 24 oz can. They list it at 24 servings, 14 grams of protein per serving. Most protein powders are more expensive and have half the number of servings. Okay, that is my sales pitch for the evening. Now, it is past midnight, and I need my recovery sleep.
Tomorrow morning I will start my day with another cycling session. Doing back to back training lets me get the benefits of longer rides, without the strain. It is a trick I have been using to great advantage for the last year and a half, now I am going to incorporate it, gently, into my rebuilding.
Topped it all off with plenty of protein. Smoothie with banana, almond milk, and 20 grams of brown rice protein. Then cooked up a 3 egg omelet with just a little extra sharp, white cheddar, with a side of Sungold tomatoes. A ripe peach, and small bowl of PB Puffins for dessert.
Just let me say here, I had forgotten how much I like the MLO brand brown rice protein powder. Yes, it is just a little grainy, but it has an easy, neutral flavor, no added sugar, is vegan, and my body digests it well. It is also good bang for the buck. It is about $12 for a 24 oz can. They list it at 24 servings, 14 grams of protein per serving. Most protein powders are more expensive and have half the number of servings. Okay, that is my sales pitch for the evening. Now, it is past midnight, and I need my recovery sleep.
Saturday, August 8, 2015
Never Enough Time
It would seem rational that it would be easier to motivate into an after work workout during the summer when the sun is shining. Instead, I feel like I am always in a race with the sun to see how much I can accomplish in the way of home improvements, yard work, or general outdoor chores before darkness falls. Then, I stagger into the house, at 8:30 or later, tired from work, tired from chores, and still facing the knowledge that I need to get in a workout. I tell myself I need to be getting up early so I can get in a good morning training session. But that falls by the wayside since I stay up too late every night, trying to eke out as many minutes as I can from every day. As always, never enough time in the day. Never. So, once again, here it is nearly 8:30, I feel raggedly tired, and yet am sitting here in cycling shorts, planning on getting in a spin and some legwork. I need be consistent with the rehab on the knee, and continue building strength and flexibility. Yes, I will likely be working out until 10:00 or so, as usual. So, why am I wasting time writing? Procrastination, plain and simple. I'm tired, have been on my feet all day, and it feels damned good to sit. I have rejuvenated myself a bit with some strong, black, iced tea. Time to get at it. No rest for the weary.
Friday, August 7, 2015
Hungry. Very, Hungry.
It was a hungry day. All day. Hungry. I'm not training hard enough to justify feeling like a bottomless pit. Last year at this time, I was a bottomless pit, but I was getting in two training sessions a day, and putting in very long weekend rides. I couldn't seem to eat enough. This year, riding the wave of injuries, my training has had to be much more restrained. And it is making me crazy. Seriously. Yes, I am distracting myself with other, equally obsessive past times. My ongoing construction project is absorbing much of the time that would be spent pounding pavement, or in the saddle. Such is life. Anyway, hunger. Prevalent, overpowering hunger today. So, after a hard swim, I made a gigantic dinner. Stuffed to the gills. But, as with all things, I still maintained my "rocket fuel" approach to nutrition:
From scratch griddle cake made with organic spelt and quinoa flours, corn meal, and fresh local corn. Topped with a sprinkle of extra-sharp white cheddar, 2 over easy eggs, fresh organic spinach, and fresh guacamole. A side of just picked, still warm from the sun, home-grown Sungold tomatoes. Dessert was a drippingly ripe Maryhill peach. And finally, to push me over the edge on the gluttony scale, a bowl of Peanut Butter Puffins cereal with almond milk.
I should not be so hungry. Maybe I need to increase my training to keep pace with my appetite. G'damn, I miss the intensity of last season's training regiment. With no race at the end of this summer I have floundered. A knee injury early on made me fall even further behind. I just keep telling myself that I am base building for an early season Ironman next year. The Anvil is in July. It will likely be hotter than a pepper sprout, but I do all right in the heat as long as I stay hydrated. Now, to bed to fall into a food induced coma. Hard swim again tomorrow.
From scratch griddle cake made with organic spelt and quinoa flours, corn meal, and fresh local corn. Topped with a sprinkle of extra-sharp white cheddar, 2 over easy eggs, fresh organic spinach, and fresh guacamole. A side of just picked, still warm from the sun, home-grown Sungold tomatoes. Dessert was a drippingly ripe Maryhill peach. And finally, to push me over the edge on the gluttony scale, a bowl of Peanut Butter Puffins cereal with almond milk.
I should not be so hungry. Maybe I need to increase my training to keep pace with my appetite. G'damn, I miss the intensity of last season's training regiment. With no race at the end of this summer I have floundered. A knee injury early on made me fall even further behind. I just keep telling myself that I am base building for an early season Ironman next year. The Anvil is in July. It will likely be hotter than a pepper sprout, but I do all right in the heat as long as I stay hydrated. Now, to bed to fall into a food induced coma. Hard swim again tomorrow.
Tuesday, August 4, 2015
The Urge To Race
The urge to race is burning in my veins. I sit and stare at events, perusing the registration forms, pondering my fitness level. I haven't run a step since July 4th. I am just beginning my cycling training again, taking it slow and steady. There is a triathlon in The Dalles on September 12th that I would love to do. Olympic distance. The swim is in The Columbia River. How awesome would that be?! I want to race. I am burning to race. It is driving me a bit mad that I have no events scheduled. I want to register for the tri in The Dalles, and a duathlon in Champoeg Park at the end of September.
I do have the Firefighter Stairclimb to look forward to this year. I had to miss it last year, it was the same weekend as the 250K. This year they are allowing districts and stations to have teams. I am hoping to entice a few of my brethren to climb as a unit this year. Last year only one guy from our district did the climb. He called me the night before, asking me to be there for moral support. I had to disappoint him, I was still in Bend, recovering from my race. So I do have one event to look forward to. But it is not quite enough.
I think this Saturday I will try my first run. I can do a quick run after work, before my swim. Just a half mile, maybe a mile. I won't allow myself to run more than a mile. The Coach in my head knows I must take it slow and steady. But g'damn it, I want to race. I want to Swim Smart, Bike Strong, and Run Tough. It is driving me mad.
I do have the Firefighter Stairclimb to look forward to this year. I had to miss it last year, it was the same weekend as the 250K. This year they are allowing districts and stations to have teams. I am hoping to entice a few of my brethren to climb as a unit this year. Last year only one guy from our district did the climb. He called me the night before, asking me to be there for moral support. I had to disappoint him, I was still in Bend, recovering from my race. So I do have one event to look forward to. But it is not quite enough.
I think this Saturday I will try my first run. I can do a quick run after work, before my swim. Just a half mile, maybe a mile. I won't allow myself to run more than a mile. The Coach in my head knows I must take it slow and steady. But g'damn it, I want to race. I want to Swim Smart, Bike Strong, and Run Tough. It is driving me mad.
Sunday, August 2, 2015
Self Coaching
Self coaching is a two edged sword. On the one hand, your coach is very likely an asshole that gets inside your head, knows all the buttons to push, and goads you on with all the dirty tricks in the book. On the other hand, your client will often come up with ingenious excuses for skipping a workout here and there, or try to short shrift a set when they are tired and whiny.
Okay, all kidding aside, self coaching is not easy. I don't have anyone waiting for me at the pool, so if I don't show, no one will be the wiser. I run alone, so if I decide to skip the last set of hill repeats it will be my dirty little secret. I cycle alone, so if I decide to just hit cruise control and take a relaxing ride through the countryside, no one is left waiting for me at the first pit stop. This would make it easy enough to slack off. The flip side of this is that I will know.
I was thinking of this last night in the pool, as I did a new, grueling endurance set. It is called a Broken Endurance Countdown. It goes like this: Warm up 5 laps; Then 150 yards each pace - - Cruise, Race Pace, Easy at the Wall Sprint between the Flags (cruise the first and last 4 yards of each length, sprint the middle 16 yards), finish with a Build to 90% for one set; Then each set is reduced by 25 yards i.e. 125 yards of each pace, 100 yards, 75 yards, 50 yards, 25 yards. Cool down 250 yards mixed strokes, 300 yards kick drills. It totals 58 laps or 2900 yards, or 1.65 miles Halfway though the first, and longest set, I was already thinking, "Oh dear gods, I am never going to be able to do this." It was tough, a real shoulder burner. But I also have the Coach voice in my head, "You're just warming up, it will start to flow once you are warm. Okay now, longest set is done, it gets easier from here." Yeah, that last part was a total lie, and I bought into it. Much like the people cheering you along on a long race course, "You're almost there, it's all downhill from here," they are always lying. Yes, I did get smoother after I was fully warmed up. I also realized that I was pushing a lot harder than the actual drill called for during the entire first set (my "Cruise" was more like Race Pace, and my Race Pace was more like the 90%). Time and time again I thought, "I can't finish this." And time and time again, I goaded myself along, "Just finish this set. You're a third of the way done, you're halfway done. You're down to the last few laps." I talk to myself, encourage myself. And, most of all, I listen to myself. The funny thing was, as I was getting towards the end, I was already thinking of ways to make the set longer, and a little tougher. Self coaching requires a certain level of sado-masochism.
I know it is easy to become complacent with training. I do it to a degree with my strength training, relying on a fairly consistent series of sport specific sets. But I mix it up, increase weight and/or duration. I add in new exercises. I am always on the lookout for ways to tweak my routine, but not to the point that I am all over the map with it. I do know that consistency is vital. But I also know that I need to have some variation or my training will become stagnant, and I will plateau.
For me, one of the hardest aspects of self coaching is not motivation or work ethic, it is forcing myself to rest when I need it. Currently, I'm recovering from a knee injury, and I am having to force myself not to rush back into cycling and running. I am slowly increasing my cycling, adding 5 minutes to each session, and only spinning every other day, instead of nearly every day like I want to. I am up to 45 minutes, as of today, and had to force myself off of the bike. I wanted to keep going, it all felt so good. I have been religious about the leg work I'm doing though, it is basically knee friendly strength training and toning to keep my muscles active and strong, and to help balance my hips and glutes. I'm not sure when I will be running again, but hell, I just bought myself a new pair of trail running shoes (honestly, they are shoes I have been coveting; Vivo Barefoot Neo II, clearance priced at $25, marked down from $120... how could I resist?).
In a few weeks, if all goes well, I will go to the Eco Park for a gentle trail run. It is an easy trail, a half mile loop, well padded with wood chips, that winds through dense woods. Yes it has some short, steep hills. Very short, and I will be careful. I was going there twice a week, using it as a combo trail run/hill repeat workout. Running laps around the loop, taking it easy on my knees even before the current injury. It is a great place on hot days, since it is heavily shaded.
I dream of running. Which seems odd, since I don't consider myself to be a rabid runner. But I dream of running through the woods, nimble and quick. Light on my feet. The dreams are so real I can smell the crushed leaves beneath my feet, and feel the dappled sunlight on my shoulders. I do dream of running, and it is so hard for the Coach inside my head to be the hardass, and keep my on track with the rehab.
Coach says it is a time for base building. Time to reset the training schedule. Take a step back and look at the big picture. If I behave now, heal, keep strong, work on technique, continue to build my base intelligently, then maybe I will be ready for the Ironman next July. I just have to listen to my Coach.
Okay, all kidding aside, self coaching is not easy. I don't have anyone waiting for me at the pool, so if I don't show, no one will be the wiser. I run alone, so if I decide to skip the last set of hill repeats it will be my dirty little secret. I cycle alone, so if I decide to just hit cruise control and take a relaxing ride through the countryside, no one is left waiting for me at the first pit stop. This would make it easy enough to slack off. The flip side of this is that I will know.
I was thinking of this last night in the pool, as I did a new, grueling endurance set. It is called a Broken Endurance Countdown. It goes like this: Warm up 5 laps; Then 150 yards each pace - - Cruise, Race Pace, Easy at the Wall Sprint between the Flags (cruise the first and last 4 yards of each length, sprint the middle 16 yards), finish with a Build to 90% for one set; Then each set is reduced by 25 yards i.e. 125 yards of each pace, 100 yards, 75 yards, 50 yards, 25 yards. Cool down 250 yards mixed strokes, 300 yards kick drills. It totals 58 laps or 2900 yards, or 1.65 miles Halfway though the first, and longest set, I was already thinking, "Oh dear gods, I am never going to be able to do this." It was tough, a real shoulder burner. But I also have the Coach voice in my head, "You're just warming up, it will start to flow once you are warm. Okay now, longest set is done, it gets easier from here." Yeah, that last part was a total lie, and I bought into it. Much like the people cheering you along on a long race course, "You're almost there, it's all downhill from here," they are always lying. Yes, I did get smoother after I was fully warmed up. I also realized that I was pushing a lot harder than the actual drill called for during the entire first set (my "Cruise" was more like Race Pace, and my Race Pace was more like the 90%). Time and time again I thought, "I can't finish this." And time and time again, I goaded myself along, "Just finish this set. You're a third of the way done, you're halfway done. You're down to the last few laps." I talk to myself, encourage myself. And, most of all, I listen to myself. The funny thing was, as I was getting towards the end, I was already thinking of ways to make the set longer, and a little tougher. Self coaching requires a certain level of sado-masochism.
I know it is easy to become complacent with training. I do it to a degree with my strength training, relying on a fairly consistent series of sport specific sets. But I mix it up, increase weight and/or duration. I add in new exercises. I am always on the lookout for ways to tweak my routine, but not to the point that I am all over the map with it. I do know that consistency is vital. But I also know that I need to have some variation or my training will become stagnant, and I will plateau.
For me, one of the hardest aspects of self coaching is not motivation or work ethic, it is forcing myself to rest when I need it. Currently, I'm recovering from a knee injury, and I am having to force myself not to rush back into cycling and running. I am slowly increasing my cycling, adding 5 minutes to each session, and only spinning every other day, instead of nearly every day like I want to. I am up to 45 minutes, as of today, and had to force myself off of the bike. I wanted to keep going, it all felt so good. I have been religious about the leg work I'm doing though, it is basically knee friendly strength training and toning to keep my muscles active and strong, and to help balance my hips and glutes. I'm not sure when I will be running again, but hell, I just bought myself a new pair of trail running shoes (honestly, they are shoes I have been coveting; Vivo Barefoot Neo II, clearance priced at $25, marked down from $120... how could I resist?).
In a few weeks, if all goes well, I will go to the Eco Park for a gentle trail run. It is an easy trail, a half mile loop, well padded with wood chips, that winds through dense woods. Yes it has some short, steep hills. Very short, and I will be careful. I was going there twice a week, using it as a combo trail run/hill repeat workout. Running laps around the loop, taking it easy on my knees even before the current injury. It is a great place on hot days, since it is heavily shaded.
I dream of running. Which seems odd, since I don't consider myself to be a rabid runner. But I dream of running through the woods, nimble and quick. Light on my feet. The dreams are so real I can smell the crushed leaves beneath my feet, and feel the dappled sunlight on my shoulders. I do dream of running, and it is so hard for the Coach inside my head to be the hardass, and keep my on track with the rehab.
Coach says it is a time for base building. Time to reset the training schedule. Take a step back and look at the big picture. If I behave now, heal, keep strong, work on technique, continue to build my base intelligently, then maybe I will be ready for the Ironman next July. I just have to listen to my Coach.
Thursday, July 30, 2015
Nothing Goes To Plan
I can honestly say that nothing has gone according to planned this year. Starting with losing my job as of January 1st. Granted, that was a blessing in disguise, and I enjoyed being able to take a step back, look at my life, and decide what is truly important.
But this is a fitness blog, so let's keep focused. I thought the time off would give me extra training time. And it did, to a degree. Then, in early spring I found out that the Epic 250K, my "A Race" was cancelled. Suddenly I was without a goal race. I floundered. I decided to make it The Summer to Race With My Friends, and started lining up events throughout the summer. Seemed like a good idea at the time. It would be a run heavy schedule, but fun, and with variety. A persistent, nagging cough that was exacerbated by breathing the humid, chlorine laden air at the pool kept me from logging as much time in the water as I had hoped, but my running and cycling were still on track.
I approached running carefully and cautiously, opting for shorter, focused running versus long, pavement pounding, joint crushing runs. I ran every third day, trying to keep injury free. I kept my runs to 3-1/2 miles or so, which seemed to be the magic number to avoid IT band issues, or patella pain. I avoided pavement, sticking to trails and tracks. I flirted with Runner's Knee, but managed to keep it at arm's length. Until the Mount Hood Scramble. Other than the Freedom 5K I have been unable to run since the Scramble. My knee made me miss a 10K I was registered for, and have had several highlighted races come and go without being able to participate. I don't know if I will be able to run another race this season.
I was cycling heavily from early on, since that is the best approach to long course triathlon. Especially for someone with running difficulties. "Swim Smart, Bike Strong, Run Tough." I was cycling nearly every day, until the Scramble. I have only just in the last few days been able to spin for 30-35 minutes without pain. Now to build up slowly, and carefully.
With most of my normal cardio, and leg work out of the schedule for a while, it has allowed me to switch focus a bit. I am back in the pool regularly again, swimming 1-1/2 miles or so, often doing the tougher individual medley set (2 laps breast stroke, back stroke, freestyle, repeat for 1+ mile). I have increased my upper body strength training and core work so I am getting a bit of the She-Hulk definition in my shoulders and back. All with an eye to increasing my swim strength, and improving my core stability which helps improve all aspects of triathlon. I have been focusing my leg work on hip and glute strength and flexibility, both of which will help prevent future injuries (I hope), as well as increase running and cycling strength and endurance.
So, training has taken a 180 from where I was last year. All racing events are in a holding pattern while my knee decides to stop being so angry. I will say, I'm glad I hadn't paid the entry fee for the half-Iron I want to do in September, my consolation race, since I can't do the event I really want. My weight has stayed steady, I am on track with my nutrition, even if I do eat dark chocolate almost every evening (if I didn't, I wouldn't be able to maintain my weight). I am definitely not where I thought I would be at this point in the season, but I am in a good place because I am making it be so. And I am at a good point for base building for next year.
But this is a fitness blog, so let's keep focused. I thought the time off would give me extra training time. And it did, to a degree. Then, in early spring I found out that the Epic 250K, my "A Race" was cancelled. Suddenly I was without a goal race. I floundered. I decided to make it The Summer to Race With My Friends, and started lining up events throughout the summer. Seemed like a good idea at the time. It would be a run heavy schedule, but fun, and with variety. A persistent, nagging cough that was exacerbated by breathing the humid, chlorine laden air at the pool kept me from logging as much time in the water as I had hoped, but my running and cycling were still on track.
I approached running carefully and cautiously, opting for shorter, focused running versus long, pavement pounding, joint crushing runs. I ran every third day, trying to keep injury free. I kept my runs to 3-1/2 miles or so, which seemed to be the magic number to avoid IT band issues, or patella pain. I avoided pavement, sticking to trails and tracks. I flirted with Runner's Knee, but managed to keep it at arm's length. Until the Mount Hood Scramble. Other than the Freedom 5K I have been unable to run since the Scramble. My knee made me miss a 10K I was registered for, and have had several highlighted races come and go without being able to participate. I don't know if I will be able to run another race this season.
I was cycling heavily from early on, since that is the best approach to long course triathlon. Especially for someone with running difficulties. "Swim Smart, Bike Strong, Run Tough." I was cycling nearly every day, until the Scramble. I have only just in the last few days been able to spin for 30-35 minutes without pain. Now to build up slowly, and carefully.
With most of my normal cardio, and leg work out of the schedule for a while, it has allowed me to switch focus a bit. I am back in the pool regularly again, swimming 1-1/2 miles or so, often doing the tougher individual medley set (2 laps breast stroke, back stroke, freestyle, repeat for 1+ mile). I have increased my upper body strength training and core work so I am getting a bit of the She-Hulk definition in my shoulders and back. All with an eye to increasing my swim strength, and improving my core stability which helps improve all aspects of triathlon. I have been focusing my leg work on hip and glute strength and flexibility, both of which will help prevent future injuries (I hope), as well as increase running and cycling strength and endurance.
So, training has taken a 180 from where I was last year. All racing events are in a holding pattern while my knee decides to stop being so angry. I will say, I'm glad I hadn't paid the entry fee for the half-Iron I want to do in September, my consolation race, since I can't do the event I really want. My weight has stayed steady, I am on track with my nutrition, even if I do eat dark chocolate almost every evening (if I didn't, I wouldn't be able to maintain my weight). I am definitely not where I thought I would be at this point in the season, but I am in a good place because I am making it be so. And I am at a good point for base building for next year.
Tuesday, July 21, 2015
The Zen of Swimming
I am struggling through the frustration and depression of being unable to cycle and run. My knee continues to give me grief, even after 5 weeks of taking it easy. I have been going through KT Tape like a teenage boy goes through a gallon of milk. I'm keeping it taped, and often adding a compression wrap. I'm careful to wear supportive shoes, and mindful of how I walk, step, and kneel. And still it reminds me of my frailties with a random, hot, stabbing pain. Not a dull ache, mind you. This is one of those pains that really lets me know that there is something wrong. Something wrong enough that it is making me be sensible, and cautious, and shit like that. Not to mention pissed off.
At least I have really upped the intensity of my upper body, core, and dryland training. Before too long I will have the shoulders of She-Hulk, which is kinda awesome. I have been doing leg work, but it focuses on hips, glutes, and calves, while avoiding load bearing the knee. Yeah, that is not all that easy, and my quads are going to suffer from it. Sunday morning I got on the bike, to do a little easy spinning while watching NCIS. My knee told me to stop at 23 minutes. 23 MINUTES! Fuck. I'm used to going for at least an hour or two, or more, with hard gearing and sprints. So, cycling is still out for now. So it was off the bike and into the no-knee leg work.
I was forced to take a week off from swimming while they drained and cleaned the pool. It needed it. But it meant a whole week of no swimming. Last night I was back in the water, and it felt good. But even there, my knee reminded me of the damage done. I like to do my Individual Medly workout for overall swim strength and stamina: 2 laps each breast stroke, back stroke, freestyle X 6 = 1 Mile. My knee was not happy with the scissor kick of the breast stroke, so I had to modify the set, and be very mindful of my kick. Nonetheless, it felt fantastic to get back in the water. I swam a mile and a half, and felt strong and comfortable.
Swimming is a form of meditation for me. The steady, repetitive movement. Stroke mechanics. Controlled breathing. The need to be always mindful of what my body is doing. The only sounds are the bubbles of my own breath rumbling past my ears, and the quiet swish of my arms entering the water. Sometimes I hold my breath and swim as silently as possible. Smooth and silent. Last night, letting my brain fall into the Zen of Swimming allowed me to get past the angst of not being able to bike and run. I had the image of me becoming a distance swimmer. A distance swimmer. Why not? Why not train for longer distance while my legs are forced into standby mode? I have already swam a 5K (granted, it was at the beginning of a 250K Tri), so why not aim for longer? It gives me a training goal, which I don't have right now. Something to push for. I need that. I need solid goals to each for, even if it only ever happens on my own time, in my own way. This is the beauty of the Zen of Swimming, it helps me push past obstacles and see the path ahead.
At least I have really upped the intensity of my upper body, core, and dryland training. Before too long I will have the shoulders of She-Hulk, which is kinda awesome. I have been doing leg work, but it focuses on hips, glutes, and calves, while avoiding load bearing the knee. Yeah, that is not all that easy, and my quads are going to suffer from it. Sunday morning I got on the bike, to do a little easy spinning while watching NCIS. My knee told me to stop at 23 minutes. 23 MINUTES! Fuck. I'm used to going for at least an hour or two, or more, with hard gearing and sprints. So, cycling is still out for now. So it was off the bike and into the no-knee leg work.
I was forced to take a week off from swimming while they drained and cleaned the pool. It needed it. But it meant a whole week of no swimming. Last night I was back in the water, and it felt good. But even there, my knee reminded me of the damage done. I like to do my Individual Medly workout for overall swim strength and stamina: 2 laps each breast stroke, back stroke, freestyle X 6 = 1 Mile. My knee was not happy with the scissor kick of the breast stroke, so I had to modify the set, and be very mindful of my kick. Nonetheless, it felt fantastic to get back in the water. I swam a mile and a half, and felt strong and comfortable.
Swimming is a form of meditation for me. The steady, repetitive movement. Stroke mechanics. Controlled breathing. The need to be always mindful of what my body is doing. The only sounds are the bubbles of my own breath rumbling past my ears, and the quiet swish of my arms entering the water. Sometimes I hold my breath and swim as silently as possible. Smooth and silent. Last night, letting my brain fall into the Zen of Swimming allowed me to get past the angst of not being able to bike and run. I had the image of me becoming a distance swimmer. A distance swimmer. Why not? Why not train for longer distance while my legs are forced into standby mode? I have already swam a 5K (granted, it was at the beginning of a 250K Tri), so why not aim for longer? It gives me a training goal, which I don't have right now. Something to push for. I need that. I need solid goals to each for, even if it only ever happens on my own time, in my own way. This is the beauty of the Zen of Swimming, it helps me push past obstacles and see the path ahead.
Thursday, July 9, 2015
Knee. Borked Again.
I am beginning to come to the sad conclusion that running is never going to be my body's sport of choice. I have been plagued with injuries this year, even more so than in past years. For months I have been flirting with a case of Runner's Knee. The Mount Hood Scramble took it from mere flirtation to a full-blown relationship about 4 miles into a 6 mile trail run. I knew right away that I should stop, but what do you do when you are still 2 miles out? You just keep going. There was no option, really. On the plus side, I did place second in my age group. On the negative side, here it is, nearly 3 weeks later, and I am still relying heavily on KT Tape. I didn't even get into my crash near the end that split open my elbow.
I know I made several critical mistakes on The Scramble: First, I didn't wear my Merrell Trail Glove shoes, since I had not done any training runs in them. Instead, I wore my worn out Saucony running shoes that are my pavement pounders. Second, I did not tape my knee beforehand, even though I knew I was close to a bummer knee. Third, I was not as careful on the descents as I should have been. Downhill, especially as steep as in this race, is much harder on the knees than the ascents. This was a brutal race: steep hills of sand, ash, and rock; boulder fields; a long slog on the soft, dry sand of the river bank that had just enough softball sized rocks in it to make it treacherous; multiple river crossings; and did I mention steep hills? Very. Steep. Hills.
Last Saturday was the Freedom 5K. A simple run on a relatively flat course, following the parade route for the Buckaroo. Hottest g'damned race I have ever run. I figured my knee would be okay, since I had not been able to run, and could barely cycle on the 2 weeks between it and the Scramble. I had my knee taped within an inch of its life, and felt pretty decent about my chances. I knew I would take it slow and easy. My knee griped a bit the first half mile or so, then settled down just fine, but I was being so careful, and trying to run as gently as possible. And hot. It was so, so very hot. A friend, who ran a great time, had heat exhaustion that had her loopy for a few hours afterwards. Despite the knee, and the heat, I did place first in my age group, to my great surprise. My knee felt fine, until about 2 hours after the race and I had that now all too familiar burning pain under my patella. KT Tape has been my constant companion of late.
I have another race in 8 days. I had signed up for an easy 10K. Last night I contacted the race coordinator to ask if I could be switched over to the 5K, and even that is very likely pushing my luck.
What does this all tell me? Do I give up running, which means giving up on triathlon? Oh, hell no. I won't give up on triathlon, and especially the Ironman plan. Maybe back off on the mileage? Yes. I will go back to the drawing board, back to basics, back to building foundation strength. There are a lot of exercises I can and will incorporate into my training in order to improve my muscle balance. I can increase strength, flexibility, and muscle stamina without the knee pounding. Hopefully, anyway. I feel like I am taking a giant leap backwards in my training though. But if I can't run, at least I can try to recover. 8 days until my next race, 3 weeks until my next adventure run. If I'm careful, maybe I won't break myself.
I know I made several critical mistakes on The Scramble: First, I didn't wear my Merrell Trail Glove shoes, since I had not done any training runs in them. Instead, I wore my worn out Saucony running shoes that are my pavement pounders. Second, I did not tape my knee beforehand, even though I knew I was close to a bummer knee. Third, I was not as careful on the descents as I should have been. Downhill, especially as steep as in this race, is much harder on the knees than the ascents. This was a brutal race: steep hills of sand, ash, and rock; boulder fields; a long slog on the soft, dry sand of the river bank that had just enough softball sized rocks in it to make it treacherous; multiple river crossings; and did I mention steep hills? Very. Steep. Hills.
Last Saturday was the Freedom 5K. A simple run on a relatively flat course, following the parade route for the Buckaroo. Hottest g'damned race I have ever run. I figured my knee would be okay, since I had not been able to run, and could barely cycle on the 2 weeks between it and the Scramble. I had my knee taped within an inch of its life, and felt pretty decent about my chances. I knew I would take it slow and easy. My knee griped a bit the first half mile or so, then settled down just fine, but I was being so careful, and trying to run as gently as possible. And hot. It was so, so very hot. A friend, who ran a great time, had heat exhaustion that had her loopy for a few hours afterwards. Despite the knee, and the heat, I did place first in my age group, to my great surprise. My knee felt fine, until about 2 hours after the race and I had that now all too familiar burning pain under my patella. KT Tape has been my constant companion of late.
I have another race in 8 days. I had signed up for an easy 10K. Last night I contacted the race coordinator to ask if I could be switched over to the 5K, and even that is very likely pushing my luck.
What does this all tell me? Do I give up running, which means giving up on triathlon? Oh, hell no. I won't give up on triathlon, and especially the Ironman plan. Maybe back off on the mileage? Yes. I will go back to the drawing board, back to basics, back to building foundation strength. There are a lot of exercises I can and will incorporate into my training in order to improve my muscle balance. I can increase strength, flexibility, and muscle stamina without the knee pounding. Hopefully, anyway. I feel like I am taking a giant leap backwards in my training though. But if I can't run, at least I can try to recover. 8 days until my next race, 3 weeks until my next adventure run. If I'm careful, maybe I won't break myself.
Sunday, May 3, 2015
Loss of Focus
I still haven't full recovered from the disappointment of having my A Race denied to me (the event was cancelled). My training has floundered considerably. Add to this the fact that I can't seem to manage to get back into running without various injuries plaguing me.
Yes, plagued by injuries. Go figure. At first it was the typical IT Band pain, an angry Achilles', my hip flexor copping an attitude. Then 2 weeks ago, on a 5 mile run I rolled my ankle when I was barely halfway through the run. That benched me for a few days. Then I got busy helping with the heavy labor out at my Grandparents' property. While there I damn near borked myself with a nasty fall. I was standing with one foot on the rail of a truck bed, and one foot on the side of an 8' tall dumpster, with my head at least 10' off the ground. I lost my balance as we chucked a heavy chair up over the side and into the dumpster. I almost managed to regain my balance, but instead went straight over backwards. There was nothing to grab, nothing to break my fall, except for the hard packed gravel road, of course. I managed to take the brunt of it on my ass, and fell flat and straight. It hurt like a m'fucker. I lay for several minutes, doing the internal assessment of injury. Miraculously I did not break my tailbone, twist my back, or hit my head. All I could say was, "I think I broke my ass!" Really, the only injury is a bruised sacrum. I got out of it cheap, since it was the hardest fall I have ever taken. But it is nigh on impossible to run with a bruised sacrum, cycling is bad enough.
I am determined to get back on track though. It isn't like I am slacking. I have been doing hard physical labor, climbing up and down hills, hauling and stacking bricks (lots and lots of bricks), and generally getting a great full body workout day after day, but it isn't focused training. I have kept up with my cycling, at least with the indoor training sessions. My swimming has been a bit less than I would like, but I am doing dryland work 2 or 3 times a week. I have kept my weight training consistent, and feel strong. My weight has stayed at a steady 155 to 158.
So, what am I bitching and moaning about? I don't have my focus. The last two years I had laser sharp focus for both training and nutrition. This year, not so much. That is going to change. Today was my first day not out at the Grandparents' property in over a week. I got in a strong though a bit slow of a swim today, 50 laps, despite running on about 3 hours sleep. Last night, for some reason I felt like I was damn near burning up. I tossed and turned, my muscles felt like they had electricity running through them, and I was sweating as heavily as if I were running hill repeats. I finished my evening with a 65 minute cycling workout, doing a hard gearing pyramid.
Nutrition has stayed pretty solid, though I am eating a bit more sweet stuff than I would like. I keep extra dark chocolate on hand to satisfy my sweet tooth.
But my loss of focus has me stressed. It could be that since I have no schedule in my real life right now I am not scheduling my training like I have in the past. It's like they say, "Need to get something done? Ask a busy person." I feel like I'm busy as hell, but without a framework to plan around. It has to change. I need to regain my focus.
Yes, plagued by injuries. Go figure. At first it was the typical IT Band pain, an angry Achilles', my hip flexor copping an attitude. Then 2 weeks ago, on a 5 mile run I rolled my ankle when I was barely halfway through the run. That benched me for a few days. Then I got busy helping with the heavy labor out at my Grandparents' property. While there I damn near borked myself with a nasty fall. I was standing with one foot on the rail of a truck bed, and one foot on the side of an 8' tall dumpster, with my head at least 10' off the ground. I lost my balance as we chucked a heavy chair up over the side and into the dumpster. I almost managed to regain my balance, but instead went straight over backwards. There was nothing to grab, nothing to break my fall, except for the hard packed gravel road, of course. I managed to take the brunt of it on my ass, and fell flat and straight. It hurt like a m'fucker. I lay for several minutes, doing the internal assessment of injury. Miraculously I did not break my tailbone, twist my back, or hit my head. All I could say was, "I think I broke my ass!" Really, the only injury is a bruised sacrum. I got out of it cheap, since it was the hardest fall I have ever taken. But it is nigh on impossible to run with a bruised sacrum, cycling is bad enough.
I am determined to get back on track though. It isn't like I am slacking. I have been doing hard physical labor, climbing up and down hills, hauling and stacking bricks (lots and lots of bricks), and generally getting a great full body workout day after day, but it isn't focused training. I have kept up with my cycling, at least with the indoor training sessions. My swimming has been a bit less than I would like, but I am doing dryland work 2 or 3 times a week. I have kept my weight training consistent, and feel strong. My weight has stayed at a steady 155 to 158.
So, what am I bitching and moaning about? I don't have my focus. The last two years I had laser sharp focus for both training and nutrition. This year, not so much. That is going to change. Today was my first day not out at the Grandparents' property in over a week. I got in a strong though a bit slow of a swim today, 50 laps, despite running on about 3 hours sleep. Last night, for some reason I felt like I was damn near burning up. I tossed and turned, my muscles felt like they had electricity running through them, and I was sweating as heavily as if I were running hill repeats. I finished my evening with a 65 minute cycling workout, doing a hard gearing pyramid.
Nutrition has stayed pretty solid, though I am eating a bit more sweet stuff than I would like. I keep extra dark chocolate on hand to satisfy my sweet tooth.
But my loss of focus has me stressed. It could be that since I have no schedule in my real life right now I am not scheduling my training like I have in the past. It's like they say, "Need to get something done? Ask a busy person." I feel like I'm busy as hell, but without a framework to plan around. It has to change. I need to regain my focus.
Saturday, March 14, 2015
Single Anvil?
In an apparent attempt to throw yet another rock in my cogs, another monkey in the wrench, it turns out that there is now an Iron distance triathlon at Hagg Lake in mid July. It is at the Double Anvil event (a double Iron distance race). Last year they only offered the Double and Triple Anvils. Yes, there are people crazy enough to do a 421.8 mile triathlon, as if 140.6 isn't crazy enough. So, I tracked down the even website, thinking of using the Double Anvil as a training goal for next year, since my hoped for A race this year was cancelled. Lo and behold, this year they are offering the Single Anvil. I am sorely tempted, and still wrestling with the idea. But I honestly don't think I can be ready for an Iron distance race in 4 months. I was expecting a late September race with a shorter run, knowing I could be ready for that with no worries. But to bump the timeline by 2 months and add 10 miles to the run, that puts me on the edge of difficulty. Could I do it? Yes. I know I could. Would I suffer? Yes. Granted, there is a level of suffering to all ultra endurance, but why add to what is already there.
The one huge downside to doing either the single or double (or gods forbid, the triple) Anvils is that they are run on a fairly short course with multiple laps. The single consists of the 2 mile swim, then 11 laps around the lake for the bike, and 12 laps around a 2 mile course for the run. This would let you become well acquainted with the course, optimizing your efficiency. But it would also be boring as fuck. Both the 70.3 and the 250K that I have done were on a grand scale through beautiful, though steep country. One benefit of the Anvil races is that they are held at a Lake about an hour from me, and I could train on the course with regularity. But would I be ready to run a marathon in July? That is the kicker. Half marathon? No problem. Marathon? Not so easy-peasy.
I am torn. Do I push myself and do 140.6 miles in July, eliminating most other fun races I want to run? Or keep to the plan of aiming for the 70.3 in September, beating my previous time by a solid hour, not having to beat the hell out of my body quite as badly, running some fun races with friends, all the while training myself to do the Double Anvil next year? Damn it. Decisions, decisions.
I am leaning towards the Best in The West 70.3, and kicking my old finishing time to the curb. I have already found some fun races to run to get my body ready for some half marathons through the season. Trail runs, adventure races, and road runs. This will be a fun season, maybe not quite as obsessively focused as last season, but with a very tough end game in mind: Double Anvil 2016.
The one huge downside to doing either the single or double (or gods forbid, the triple) Anvils is that they are run on a fairly short course with multiple laps. The single consists of the 2 mile swim, then 11 laps around the lake for the bike, and 12 laps around a 2 mile course for the run. This would let you become well acquainted with the course, optimizing your efficiency. But it would also be boring as fuck. Both the 70.3 and the 250K that I have done were on a grand scale through beautiful, though steep country. One benefit of the Anvil races is that they are held at a Lake about an hour from me, and I could train on the course with regularity. But would I be ready to run a marathon in July? That is the kicker. Half marathon? No problem. Marathon? Not so easy-peasy.
I am torn. Do I push myself and do 140.6 miles in July, eliminating most other fun races I want to run? Or keep to the plan of aiming for the 70.3 in September, beating my previous time by a solid hour, not having to beat the hell out of my body quite as badly, running some fun races with friends, all the while training myself to do the Double Anvil next year? Damn it. Decisions, decisions.
I am leaning towards the Best in The West 70.3, and kicking my old finishing time to the curb. I have already found some fun races to run to get my body ready for some half marathons through the season. Trail runs, adventure races, and road runs. This will be a fun season, maybe not quite as obsessively focused as last season, but with a very tough end game in mind: Double Anvil 2016.
Thursday, March 12, 2015
Respect The Distance
I recently came to the conclusion that I have been depressed over my lack of money, and that it was likely going to make it very difficult to repeat a trip to do the Epic 250K. I have been wracking my brain trying to think of how to make it affordable. I thought maybe if I can scrape together the money for the entrance fee, then worry about the cost of the trip later this summer, that I might be able to swing it. Maybe. I decided to see exactly what the race fee was and came up against the even more depressing obstacle: The event has been CANCELLED. Yes, you heard me right, Cancelled, with a capital C. Holybaldfacedpalomino, Batman, Cancelled? That really hit me where it hurts. Yes, I was beating myself up over the fact that it was going to be a major financial strain if I entered. But g'damn it, I wanted to get a decent qualifying time.
So, after already being pouty over the financial aspect, I spent more pouting over the cancellation. But I had already been trying to formulate a backup plan, just in case. For starters I will enter the Best of The West half-Ironman again this year, which is in September. I did this 18 months ago, and the swim and bike were easy, but the run was particularly brutal since I started having leg cramps at mile 4. My goal is to repeat the event and beat my time by at least an hour. Now, the downside of doing this event is that in reality, I don't consider a half-Iron to be enough of a challenge. I know I could walk out the door tomorrow morning, do the event, and get a PR. But the run course on this event is brutal. There is no level section. None. All uphill and downhill, every damned step. So therein lies the challenge: swim smart, bike strong, run tough. And always Respect the Distance. I could do it tomorrow, but I can kill it in September (at least for me). So I will train as hard as I did last summer, but dial in my focus on speed.
By doing the Best in The West, that also frees me up to do the Firefighter Stair Climb again. I had to skip it last year because it fell on the same weekend as the 250K. Fuck yeah, 40 flights up the Bancorp Tower in full bunker gear and SCBA. Yes, it kicks ass, and will kick your ass.
Now, with those two weekends solidly locked up, I have the whole spring and summer open before me. I have decided that this will be the Summer to Race With My Friends. I have only done one event with someone else. All my other events I have attended and ran solo. Since I need to work on my run strength more than anything, the best way to do it is to partner up. Well, at least make it a point to have at least one friend run each event with me this summer. Last year I was training so hard that I only ran one other race, the Buck Mountain Mudslinger in late winter. This year I am going to try and hit at least two races a month, more if possible. I am going to find fun runs that will appeal to a wide range of fitness abilities. Trail runs, road races, adventure runs. I already have a handful of friends that I have thrown the gauntlet down to, and they are eager play.
Finally, here comes the insane part, I am going to start training for the Double-Iron that is held at Hagg Lake. Yeah, a Double, as in 2 x 140.6 miles = 281.2 miles. How fucked up is that? This could be a total pipe dream, but now that there isn't an Iron distance in the state, the Double is the next step. Honestly, I had been kind of eyeing it already, thinking that maybe in a few years I could be ready. Now I can have a solid 18 months to train. This almost works better since I won't need to take as long a recovery time after doing 70.3 like I would after the 250K. After the race I can pretend that it was just a long, brick training session. Leading up to it, and during it, it is not a training run, I will respect the distance. This will be a race. A full out, balls to the wall, I wanna catch you motherfucker, race. Now that I know I have the endurance, and have learned so much more about pacing and nutrition, as well as smart training, I think I can really push myself.
So here is to a plethora of races, long and short. A long season, full of adventures to share. 5K to 70.1 miles, every race I will Respect The Distance, and give it all I've got.
So, after already being pouty over the financial aspect, I spent more pouting over the cancellation. But I had already been trying to formulate a backup plan, just in case. For starters I will enter the Best of The West half-Ironman again this year, which is in September. I did this 18 months ago, and the swim and bike were easy, but the run was particularly brutal since I started having leg cramps at mile 4. My goal is to repeat the event and beat my time by at least an hour. Now, the downside of doing this event is that in reality, I don't consider a half-Iron to be enough of a challenge. I know I could walk out the door tomorrow morning, do the event, and get a PR. But the run course on this event is brutal. There is no level section. None. All uphill and downhill, every damned step. So therein lies the challenge: swim smart, bike strong, run tough. And always Respect the Distance. I could do it tomorrow, but I can kill it in September (at least for me). So I will train as hard as I did last summer, but dial in my focus on speed.
By doing the Best in The West, that also frees me up to do the Firefighter Stair Climb again. I had to skip it last year because it fell on the same weekend as the 250K. Fuck yeah, 40 flights up the Bancorp Tower in full bunker gear and SCBA. Yes, it kicks ass, and will kick your ass.
Now, with those two weekends solidly locked up, I have the whole spring and summer open before me. I have decided that this will be the Summer to Race With My Friends. I have only done one event with someone else. All my other events I have attended and ran solo. Since I need to work on my run strength more than anything, the best way to do it is to partner up. Well, at least make it a point to have at least one friend run each event with me this summer. Last year I was training so hard that I only ran one other race, the Buck Mountain Mudslinger in late winter. This year I am going to try and hit at least two races a month, more if possible. I am going to find fun runs that will appeal to a wide range of fitness abilities. Trail runs, road races, adventure runs. I already have a handful of friends that I have thrown the gauntlet down to, and they are eager play.
Finally, here comes the insane part, I am going to start training for the Double-Iron that is held at Hagg Lake. Yeah, a Double, as in 2 x 140.6 miles = 281.2 miles. How fucked up is that? This could be a total pipe dream, but now that there isn't an Iron distance in the state, the Double is the next step. Honestly, I had been kind of eyeing it already, thinking that maybe in a few years I could be ready. Now I can have a solid 18 months to train. This almost works better since I won't need to take as long a recovery time after doing 70.3 like I would after the 250K. After the race I can pretend that it was just a long, brick training session. Leading up to it, and during it, it is not a training run, I will respect the distance. This will be a race. A full out, balls to the wall, I wanna catch you motherfucker, race. Now that I know I have the endurance, and have learned so much more about pacing and nutrition, as well as smart training, I think I can really push myself.
So here is to a plethora of races, long and short. A long season, full of adventures to share. 5K to 70.1 miles, every race I will Respect The Distance, and give it all I've got.
Friday, February 27, 2015
IT Band
I've been whining about it for the last two days, mostly to myself, but g'damn IT Band! It has given me problems in the past, so I am always careful to treat it nice. But the last two days my left knee has been quite painful, and has actually made me curse and whimper more than a few times. I think I know the reason it is so pissed off at me this time. I've been increasing my base training, of course. I am back to two workouts a day, most days, but keeping them to 60-90 minutes.
I have been increasing the intensity of my cycling workout with gear power pyramids: 15 minute warm-up at 90+ cadence; then with lower gear for 70-75 max cadence/higher gear for 90+ cadence: 1 min low/4 min high, 2 min low/3 min high, 3 min low/2 min high, 4 min low/1 min high, 5 min low, then reverse. followed by 20 minutes high cadence, and 10 minutes cool-down. I also do gearing pyramids, tempo work, and tabata drills, as well as 90 minute high cadence spins.
I have eased back into running after getting waylaid with the respiratory crud that has been sweeping through the state. I still get the hacking cough cropping up randomly for a day or so, then disappearing for a week or two, before coming back like an evil birthday surprise. So I have had to keep my respiratory rate fairly low, to avoid flareups.
I have also added kick drills to my swim sessions. I know I won't be using my legs much during my tri swims, but I need to increase my kick strength. If for no other reason than that it is good core work, and adds leg strength, and hip, knee and ankle conditioning.
Okay, back to the IT pain, and the whining about it. Like I said, I've been increasing my base training, and trying to be fairly careful with stretching, specific strength training, yoga, and foam rolling. I have really increased my all around legwork the last few weeks. But here's what I think kicked my knee over the edge: fun times at the fire station. Yeah, I'm blaming my bunker boots. Wednesday night drill was Search and Rescue. I was assigned to E425 since my beloved Engine 485 wasn't invited to play. In the first scenario, our engine was first in, and there was a "victim" on the third floor that we had to find. The drill tower was full of smoke (non-toxic theatrical smoke that smells like peaches) and we were in full gear, respirators and all, so toting an extra 60lbs or so. The three of us scrambled in and up the stairs, on our knees since it was a simulated IDLH environment (imminent danger to life and health aka smokey and hot), and hauling a non-loaded hose line. We searched and quickly found the victim on the third floor of the tower, and hauled him out in record time. The second scenario was similar, but our engine was the ground floor search team so we were crawling on concrete hauling a loaded attack line, and once we found the victim it was all we could do to drag him out from where he was lodged. Our "victims" were very large cadets. These boys were easy 200 pounders. Then after the festivities there was much slogging around the drill grounds restoring engines and SCBAs.
I really think that it was walking all over the place in my heavy boots and all the gear that made my knee finally throw up its proverbial hands and say, "I give." It was already tired and feeling abused, then I go and add insult to injury by crawling around on the concrete schlepping heavy hose lines, then walking around carelessly in what amounts to 5 pound ankle weights and a 40 pound pack. My poor body. I'm surprised it doesn't just give up altogether and leave me on the side of the road.
Now I am having to back off of my running for a few days, concentrate on what amounts to physical therapy, and hope I don't lose too much conditioning, again. Some days I think I am too old for this shit, then I think, "Yeah, but it's hella fun anyway."
I have been increasing the intensity of my cycling workout with gear power pyramids: 15 minute warm-up at 90+ cadence; then with lower gear for 70-75 max cadence/higher gear for 90+ cadence: 1 min low/4 min high, 2 min low/3 min high, 3 min low/2 min high, 4 min low/1 min high, 5 min low, then reverse. followed by 20 minutes high cadence, and 10 minutes cool-down. I also do gearing pyramids, tempo work, and tabata drills, as well as 90 minute high cadence spins.
I have eased back into running after getting waylaid with the respiratory crud that has been sweeping through the state. I still get the hacking cough cropping up randomly for a day or so, then disappearing for a week or two, before coming back like an evil birthday surprise. So I have had to keep my respiratory rate fairly low, to avoid flareups.
I have also added kick drills to my swim sessions. I know I won't be using my legs much during my tri swims, but I need to increase my kick strength. If for no other reason than that it is good core work, and adds leg strength, and hip, knee and ankle conditioning.
Okay, back to the IT pain, and the whining about it. Like I said, I've been increasing my base training, and trying to be fairly careful with stretching, specific strength training, yoga, and foam rolling. I have really increased my all around legwork the last few weeks. But here's what I think kicked my knee over the edge: fun times at the fire station. Yeah, I'm blaming my bunker boots. Wednesday night drill was Search and Rescue. I was assigned to E425 since my beloved Engine 485 wasn't invited to play. In the first scenario, our engine was first in, and there was a "victim" on the third floor that we had to find. The drill tower was full of smoke (non-toxic theatrical smoke that smells like peaches) and we were in full gear, respirators and all, so toting an extra 60lbs or so. The three of us scrambled in and up the stairs, on our knees since it was a simulated IDLH environment (imminent danger to life and health aka smokey and hot), and hauling a non-loaded hose line. We searched and quickly found the victim on the third floor of the tower, and hauled him out in record time. The second scenario was similar, but our engine was the ground floor search team so we were crawling on concrete hauling a loaded attack line, and once we found the victim it was all we could do to drag him out from where he was lodged. Our "victims" were very large cadets. These boys were easy 200 pounders. Then after the festivities there was much slogging around the drill grounds restoring engines and SCBAs.
I really think that it was walking all over the place in my heavy boots and all the gear that made my knee finally throw up its proverbial hands and say, "I give." It was already tired and feeling abused, then I go and add insult to injury by crawling around on the concrete schlepping heavy hose lines, then walking around carelessly in what amounts to 5 pound ankle weights and a 40 pound pack. My poor body. I'm surprised it doesn't just give up altogether and leave me on the side of the road.
Now I am having to back off of my running for a few days, concentrate on what amounts to physical therapy, and hope I don't lose too much conditioning, again. Some days I think I am too old for this shit, then I think, "Yeah, but it's hella fun anyway."
Friday, January 30, 2015
Damned Virus
I admit, my training has taken a bit of a hit the last two weeks. Ten days ago was the memorial gathering for my Grandmother, and that led to a whole week of family stuff, which threw a bit of a rock in the cogs. Just as I think things are getting back on track I come down with the most heinous cold/flu I have had in a decade. Generally, I am not one to allow a mere virus to get in the way of my training, but this is different on a number of levels. On the community service level, I don't want to spread my disease so I have avoided the gym. On the realistic level, it is making me feel a bit like I was rode hard and put away wet. On the yes-I-can-have-common-sense level, I know better than to put in a hard cardio workout which could have me sucking phlegm even deeper into my lungs. So my last run was Tuesday morning, just before the bug got its claws into me. My last swim was Saturday, and it was a good hard swim. Yes, I did do an hour of cycling and an hour of upper body/core conditioning Wednesday evening, and this morning I opted for 60 minutes of incline walking at 3.5 mph on the treadmill. I wanted to do cycling and legwork tonight, but don't feel up to full strength. I'm telling you, all I really want to do is eat carbs, drink copious amounts of herbal tea with honey, and sleep. I have slept 11 hours a night all week, which is not my style. I try to tell myself it is what my body needs, but g'damn it, I don't have time for this shit. I was already feeling like my training was slipping, then to go and get a bug on top of it. Not fair! I have to keep reminding myself that if I push myself too hard I will likely just be sick longer. The bugs going around this winter are evil little bastards that are really getting their hooks in people and not giving in without a fight.
The best I can do is keep fueling for performance. I made a pot of veggie soup with garlic, onions, ginger, curry, cayenne, turmeric, and high protein pasta, and have been feeding off of it for two days. I've been religious about my spinach, blueberry, banana smoothies with mulberry/cranberry juice and vegan protein to make sure I"m getting the anti-oxidents and veggies I need. I've been drinking an herbal tea specific to immune boosting called, "Gypsy Cold Remedy" (it is delicious with honey btw). I roasted beets and yams so I can eat good carbs. And I admit, I am eating too much protein granola, but it is delicious. I know I am likely overeating since I am not training up to par, but I have to tell myself that for a few days it is okay to feed a cold. Just another day or two and I should be back to snuff. Hopefully. Damned virus.
The best I can do is keep fueling for performance. I made a pot of veggie soup with garlic, onions, ginger, curry, cayenne, turmeric, and high protein pasta, and have been feeding off of it for two days. I've been religious about my spinach, blueberry, banana smoothies with mulberry/cranberry juice and vegan protein to make sure I"m getting the anti-oxidents and veggies I need. I've been drinking an herbal tea specific to immune boosting called, "Gypsy Cold Remedy" (it is delicious with honey btw). I roasted beets and yams so I can eat good carbs. And I admit, I am eating too much protein granola, but it is delicious. I know I am likely overeating since I am not training up to par, but I have to tell myself that for a few days it is okay to feed a cold. Just another day or two and I should be back to snuff. Hopefully. Damned virus.
Tuesday, January 13, 2015
On the Verge
I have been on the verge of a few over-use or over-training issues lately. Of course it is my joints, no news there. I don't know how many times I've said, "If my joints and connective tissues were as strong as my muscles and bones I would be a fucking superhero." It's the truth. I've never broken a bone (knock on wood) despite the stupid shit I've done. And my muscles get stronger up to the point that my joints start crying "Uncle" and I have to let myself plateau. I'm at that point, where I have to let myself plateau for a bit (damnit). At least the pains aren't all on one side: flirting with runner's knee in my right knee, swimmer's shoulder on the left, my right hip keeps putting in its two cent's worth, my right collar bone has been aching, and my left elbow is painful to the slightest touch (which is a constant actually, so really shouldn't be on the "over-use" list since it screams like a bitch pretty much all the time).
What to do about this litany of whines? Nothing. Not a damned thing. I don't have time to waste crying about my aches and pains. Honestly, I can't and won't stop training. What I can do is modify some of my workouts to relieve a bit of the stress. Case in point: today's leg workout. With my right knee giving me that all too obvious warning pain I opted to forego my squats, lunges and leg press today. Instead I added in single leg deadlifts, which don't put strain on the knee but help activate glutes, as well as work on balance. This is an exercise I have done regularly in the past, but had let it slide a bit since I was aiming at heavier loads lately. I also added an extra set each of weighted kick backs and high knees on the pulley machine. For my shoulder, I am focusing on maintaining good stroke mechanics at all times, really listening to my body and making sure I am not overburdening my shoulders.
Swimming today I did a couple of experiments, just to satisfy my own curiosity. It is no secret that my kick sucks. I've been working on it, doing kicking drills with and without fins. I've been doing them to improve body positioning and hip rotation, but mostly because kick drills give me a hella good aerobic workout. Anyway, my experiments. I swam a couple of laps, freestyle sans pull buoy, in other words, the way most people swim. Funny thing, without the pull buoy, and doing a normal 2 beat kick, it takes me 12 strokes per length, and my breathing is elevated. Swimming with the pull buoy, which means upperbody only, no kick at all, it only takes me 11 strokes per length, and my breathing stays even and easy. In other words, I swim faster and easier if I don't use my legs at all. The other experiment I did was comparing a high elbow pull to a straight arm, deep pull. The theory is that the high elbow pull should use less energy, though the straight arm pull can be faster. The theory is half right, the high elbow pull is a lot easier, less fatiguing, and less muscle strain. The straight arm, deep pull is not faster though. So, I will continue with my nice, high elbow pull. What these experiments boil down to is; Swim Smarter Not Harder *duh*
What to do about this litany of whines? Nothing. Not a damned thing. I don't have time to waste crying about my aches and pains. Honestly, I can't and won't stop training. What I can do is modify some of my workouts to relieve a bit of the stress. Case in point: today's leg workout. With my right knee giving me that all too obvious warning pain I opted to forego my squats, lunges and leg press today. Instead I added in single leg deadlifts, which don't put strain on the knee but help activate glutes, as well as work on balance. This is an exercise I have done regularly in the past, but had let it slide a bit since I was aiming at heavier loads lately. I also added an extra set each of weighted kick backs and high knees on the pulley machine. For my shoulder, I am focusing on maintaining good stroke mechanics at all times, really listening to my body and making sure I am not overburdening my shoulders.
Swimming today I did a couple of experiments, just to satisfy my own curiosity. It is no secret that my kick sucks. I've been working on it, doing kicking drills with and without fins. I've been doing them to improve body positioning and hip rotation, but mostly because kick drills give me a hella good aerobic workout. Anyway, my experiments. I swam a couple of laps, freestyle sans pull buoy, in other words, the way most people swim. Funny thing, without the pull buoy, and doing a normal 2 beat kick, it takes me 12 strokes per length, and my breathing is elevated. Swimming with the pull buoy, which means upperbody only, no kick at all, it only takes me 11 strokes per length, and my breathing stays even and easy. In other words, I swim faster and easier if I don't use my legs at all. The other experiment I did was comparing a high elbow pull to a straight arm, deep pull. The theory is that the high elbow pull should use less energy, though the straight arm pull can be faster. The theory is half right, the high elbow pull is a lot easier, less fatiguing, and less muscle strain. The straight arm, deep pull is not faster though. So, I will continue with my nice, high elbow pull. What these experiments boil down to is; Swim Smarter Not Harder *duh*
Saturday, January 10, 2015
Up The Intensity
Okay, I am declaring my off-season to be officially over. I have increased my cycling workouts, keeping the time under 75 minutes each so far, but making each workout count. That is the key to avoiding early season burnout and overuse injuries: make it short and intense. Thursday and Friday I did three back-to-back workouts, this is when there is 12 hours or less between workouts, giving you the benefits of a longer workout but without the strain. Thursday evening I did a 70 minute high cadence spin. Friday morning I did a 45 minute tabata workout, 1 minute hard, 1 minute easy, with ascending and descending gearing. Friday evening I did a 60 minute high cadence spin followed by a 75 minute core workout.
I am reintroducing my body to running. I got hit with a weird, dry cough in early December that was exacerbated by heavy breathing, especially in cold air, so I had to take a break from running until I knew the cough was gone. This cough was brutal. It was keeping me up all night, and I was coughing so hard it made me retch, and would come and go randomly. Totally gnarly. Anyhoo, Thursday I headed up into the foothills with my best bud Hugo (my big, red dog), and did a run/walk for about 90 minutes. When I say "walk" that is an understatement. We were on a gravel Forest Service road that was mostly steep, rolling hills. I climbed the hills at a hard walk, and ran the more level areas. It was probably harder on my knees than a regular run, but damn, it was great to be out in the woods. I am going to enter running at a slow-ish pace, I don't want to overdo it early in the season. That being said, my running felt good, my breathing was easy, and my legs felt powerful. There is a lot to be said about offseason strength training. I am going to start with 3 runs a week, allowing my body a few days for recovery between runs, and see how that goes. I want to get back to the run drills I was doing up until the cough sidelined me. I also have a great hill about 1/2 mile away for hill repeats.
Tonight I had the best, and longest, swim I've had since my event in December. I went into the water with "fresh" arms tonight, which I haven't done in several months. That is one downside of arduous strength training, your muscles always feel in some state of fatigue. I have been doing hard upperbody strength routines nearly every other day for several months now. Yes, my shoulders are rock hard, and I have some nice deltoid definition, but it has made me mildly fatigued in the water. Last week I was actually feeling a bit of burnout, so slacked off on my swims a bit, dialing them down to just swimming a simple mile without any strenuous drills. Tonight I was aiming for 1-1/2 miles, with some intensity thrown in for kicks and giggles. I ended up swimming 2 miles, with a lot of intensity. I started with 20 laps with hand paddles. 5 laps of kick drills (remember, describing my kick as "weak" is an understatement, so kick drills are asskicking). 5 laps at race pace. 10 laps freestyle sprint. 5 laps race pace. 5 laps kick drills. 20 laps race pace. It was a good workout. The 10 sprint laps were right at my asthma threshold, and my shoulders were burning well before I was finished. The hard part about sprint drills is pushing through the last lap or two, keeping the pace hard and steady, and not letting myself slack at all. I had only planned on swimming about 45 laps, but I was feeling so damned good that I kept thinking, "Maybe just 5 more laps." The last 20 I swam at just above race pace, i.e. my I-can-do-this-for-miles pace, and felt really good. Honestly, I felt a bit stilted for a good part of the first mile, but just like running, "the first mile is a liar."
I spent a lot of time on the bike this week, and am eager to start rebuilding my cycling base. I am really seeing gains from my months of strength training. I feel like my cycling power is up, as well as my cadence, and the smoothness of my pedal stroke. I have a small bike computer coming with a cadence meter and speedometer so I can really work on maintaining high cadence especially while I'm indoors on the trainer. And once I get back on the road I can really work to get my average mph up to where I need it to be for the Epic 250K come September. Today was a total leg rest day, which was one reason I swam so hard, but my legs recover quickly so tomorrow is run and cycle day, with a nice upperbody workout tossed in for good measure.
Now is when it is all about intensity, whether that is speedwork or strength. Now it the time to up the intensity.
I am reintroducing my body to running. I got hit with a weird, dry cough in early December that was exacerbated by heavy breathing, especially in cold air, so I had to take a break from running until I knew the cough was gone. This cough was brutal. It was keeping me up all night, and I was coughing so hard it made me retch, and would come and go randomly. Totally gnarly. Anyhoo, Thursday I headed up into the foothills with my best bud Hugo (my big, red dog), and did a run/walk for about 90 minutes. When I say "walk" that is an understatement. We were on a gravel Forest Service road that was mostly steep, rolling hills. I climbed the hills at a hard walk, and ran the more level areas. It was probably harder on my knees than a regular run, but damn, it was great to be out in the woods. I am going to enter running at a slow-ish pace, I don't want to overdo it early in the season. That being said, my running felt good, my breathing was easy, and my legs felt powerful. There is a lot to be said about offseason strength training. I am going to start with 3 runs a week, allowing my body a few days for recovery between runs, and see how that goes. I want to get back to the run drills I was doing up until the cough sidelined me. I also have a great hill about 1/2 mile away for hill repeats.
Tonight I had the best, and longest, swim I've had since my event in December. I went into the water with "fresh" arms tonight, which I haven't done in several months. That is one downside of arduous strength training, your muscles always feel in some state of fatigue. I have been doing hard upperbody strength routines nearly every other day for several months now. Yes, my shoulders are rock hard, and I have some nice deltoid definition, but it has made me mildly fatigued in the water. Last week I was actually feeling a bit of burnout, so slacked off on my swims a bit, dialing them down to just swimming a simple mile without any strenuous drills. Tonight I was aiming for 1-1/2 miles, with some intensity thrown in for kicks and giggles. I ended up swimming 2 miles, with a lot of intensity. I started with 20 laps with hand paddles. 5 laps of kick drills (remember, describing my kick as "weak" is an understatement, so kick drills are asskicking). 5 laps at race pace. 10 laps freestyle sprint. 5 laps race pace. 5 laps kick drills. 20 laps race pace. It was a good workout. The 10 sprint laps were right at my asthma threshold, and my shoulders were burning well before I was finished. The hard part about sprint drills is pushing through the last lap or two, keeping the pace hard and steady, and not letting myself slack at all. I had only planned on swimming about 45 laps, but I was feeling so damned good that I kept thinking, "Maybe just 5 more laps." The last 20 I swam at just above race pace, i.e. my I-can-do-this-for-miles pace, and felt really good. Honestly, I felt a bit stilted for a good part of the first mile, but just like running, "the first mile is a liar."
I spent a lot of time on the bike this week, and am eager to start rebuilding my cycling base. I am really seeing gains from my months of strength training. I feel like my cycling power is up, as well as my cadence, and the smoothness of my pedal stroke. I have a small bike computer coming with a cadence meter and speedometer so I can really work on maintaining high cadence especially while I'm indoors on the trainer. And once I get back on the road I can really work to get my average mph up to where I need it to be for the Epic 250K come September. Today was a total leg rest day, which was one reason I swam so hard, but my legs recover quickly so tomorrow is run and cycle day, with a nice upperbody workout tossed in for good measure.
Now is when it is all about intensity, whether that is speedwork or strength. Now it the time to up the intensity.
Subscribe to:
Posts (Atom)