New game plan. Again *sigh*. I didn't start the year with as solid of a race schedule as I have the past few years. Last year was tough enough, not selecting an "A Race" at the beginning of the year, and then suffering a season ending knee injury in June. This year, I have toyed with a number of scenarios. Of course, my dream race was to get to do the 250K again, but that event has crossed the rainbow bridge. Then, I eyeballed the Anvil Ironman that is not to far from here, at Hagg Lake. But I haven't been able to get my running to be injury free, so any marathon distance is not in the cards. Besides, the Anvil is multiple laps over a small course. No adventure.
Since I haven't been able to get my legs to cooperate, I have pushed my swim training to the fore. This had me thinking that a main event for the summer would be the Portland Bridge Swim. 11 miles on the Willamette River, now that would be an adventure. But, the fine print on the application states that you have to have completed a recorded swim of at least 4000 yards in the 18 months before the race. That disqualifies me. The realization was a bit of a hit.
I have been scrambling to come up with some motivation for my training.
There is a swim event at Hagg Lake in late June. It has three different distances you can swim: 800m, 2000m, and 4000m. You can swim all three for the same price. I think this will be my mid-summer goal: all three races.
Then, in September there is the best in The West Tri. I have known for a while that it will be my "A Race" this year. Looking over the race results from the year I did this event I was surprised at how close the time were between all the finishers in my age group. So, this year I am not going just to finish and beat my previous time. This year I am going and pushing myself to place in my age group. It is not impossible. I am already a faster swimmer and biker than I was then. And if I don't do something stupid (like run two half-marathon trail races in the middle of the summer) I know I can better my run time. The alst time my legs were cramping so badly from over-use injuries that I would run 50 paces, cramp horribly, walk 100 paces until the cramp eased up, then run until I cramped. The cramps started at mile 3. It was a long, miserable 13 miles.
So, that is the current edition of the Game Plan. Hagg Lake Open Water Swim Races, and The Best in The West Half-Ironman. Then there is also the Firefighter Stair Climb the weekend after my half. September will be fun.
Now that I have a somewhat solid Plan, I can focus my training. The key this year is Speed.
Friday, April 29, 2016
Tuesday, April 26, 2016
Scythe Accident? What Next?
This has been a difficult year so far. Struggling against what seems an endless series of injuries as I try to get my running back online. The latest, and weirdest, injury had nothing to do with training. Instead, it was a deep cut to my shin thanks to my large, Grim Reaper-style scythe. Yeah, I managed to trip over the damned thing, giving me a small but deep gash dead center in my shin. Not quite to the bone, but damned near. Now, this would not be that big of a deal, as a matter of fact I didn't let it interfere with either my swim sets or my cycling. Where it got dodgy was about 10 days after the initial incident. First, let me say here, I do not get infections. I heal quickly and easily. This time? Not so much. As I was saying, about 10 days after the injury, when I was expecting things to be on the way to full recovery, the area around the cut started getting painful. Not only painful, but it developed a nice bright pink hue, was getting warm to the touch, and was swelling. At first I shrugged it off, blaming it on being on my feet all day at work. But it was the increasing pain that started to freak me out a bit. I mentioned it to a coworker and she just about lost her mind. Her dramatic reaction made me start taking a slightly different view of the whole thing. Maybe I am not so invincible? Well, guess what? Cellulitis: a bacterial skin infection that causes inflammation of subcutaneous connective tissue. Who knew? I had never heard of it. Apparently, it can get pretty nasty. I mean nasty to the point of amputation nasty. No, mine never got that extreme. But here I am, on antibiotics, finally over the worst of it, but feeling a bit pissed off about the whole thing. It did slow me down a bit, and interfered with my sleep.
I admit, I didn't let the injury give me an excuse to skip my swims. I did tape it, and wrap it with KT Tape so I wasn't being gross in the pool. I imagine it is quite possible that I picked up the bacteria at the pool.... or, very likely, just that it was a deep cut with an old farm implement. I should probably be glad I am current on my tetanus vaccine.
So that is the latest in my successive string of leg damage. It does all seem to be affecting my right leg, for whatever reason: arthritis at the cuboid bone in my foot, IT band and Patellofemoral in my knee, hip pain (and that makes me feel geriatric, let me tell you), now the gashing of my shin. All right leg. Left leg gives me a little grief now and then, but is mostly pretty solid. I am continuing my pool legwork. What amounts to 20-30 minutes of physical therapy in the pool after my swim. I am hoping that will get me back to the start line.
I do realize that I have been whining more than is typical. I try to not be a complainer, but g'damn, this year is not going smoothly. I've already had to put the kabosh on doing an Iron distance this year because I know my knees won't hold out for a marathon. On the plus side, the only Iron distance event in the state is the Anvil at Hagg Lake. Yeah, it goes the distance, but it is lap after lap around a short course. What is the thrill in that? That is not an adventure. The Epic 250K was an adventure. Maybe next year I can travel out of state and find something glorious. For this year, I have to get my legs back under me in time to do the Best in the West half-Iron in September. That is as glorious as it is going to get this year.
I admit, I didn't let the injury give me an excuse to skip my swims. I did tape it, and wrap it with KT Tape so I wasn't being gross in the pool. I imagine it is quite possible that I picked up the bacteria at the pool.... or, very likely, just that it was a deep cut with an old farm implement. I should probably be glad I am current on my tetanus vaccine.
So that is the latest in my successive string of leg damage. It does all seem to be affecting my right leg, for whatever reason: arthritis at the cuboid bone in my foot, IT band and Patellofemoral in my knee, hip pain (and that makes me feel geriatric, let me tell you), now the gashing of my shin. All right leg. Left leg gives me a little grief now and then, but is mostly pretty solid. I am continuing my pool legwork. What amounts to 20-30 minutes of physical therapy in the pool after my swim. I am hoping that will get me back to the start line.
I do realize that I have been whining more than is typical. I try to not be a complainer, but g'damn, this year is not going smoothly. I've already had to put the kabosh on doing an Iron distance this year because I know my knees won't hold out for a marathon. On the plus side, the only Iron distance event in the state is the Anvil at Hagg Lake. Yeah, it goes the distance, but it is lap after lap around a short course. What is the thrill in that? That is not an adventure. The Epic 250K was an adventure. Maybe next year I can travel out of state and find something glorious. For this year, I have to get my legs back under me in time to do the Best in the West half-Iron in September. That is as glorious as it is going to get this year.
Sunday, April 10, 2016
Whatever It Takes
March and April are traditionally my toughest months. This is the time of year I fight against Winter depression. Yes, I know that Spring is just around the corner, the rains will end, the sun will return. Already the days are getting longer, and we have been blessed by some warm weather that warmed me to my bones.
This year has an added touch of toughness for me, it has been a year of injury. I could almost title it The Year of Injury. It started last June when I hurt my knee and elbow at the Mount Hood Scramble. Since then it has been one thing after another. Despite approaching my training with an eye towards physical therapy, and run specific strength training, every time I try to start running something new flares up. The last six months or so I have had foot pain that can only be arthritis, since it is consistent and in the same few joints. Knee pain is minor, and kept at bay with good technique. A few weeks back I tweaked my back, likely from heavy lifting at work while having tight hamstrings and quads from Leg Day. Last week it was my right hip that got angry when I went running. Now, to top it off, I managed to gash open my shin with a scythe. Yes, a scythe. A full blown Grim Reaper scythe. I got it out to cut some tall grass and managed to trip over the damned thing. But it has been a long chain of one injury after another. It is discouraging.
To combat this I have pulled out my favorite race shirts and have been wearing them every day. My very favorite is from the Leadman, it is red, and silky soft cotton. Wearing race shirts always gives me a gentle reminder of what I am capable of, despite the long litany of pain and injuries.
I've also been streaming Ironman and running documentaries for inspiration. I'm not sure if it is good for me or not to watch the professionals, and their fluid running styles, and record setting times. Or seeing the age-groupers crossing the finish line, people older and heavier than I am. How the hell do they manage to run without breaking? Am I just not cut out to ever run? I hate to think that is the reality. I know, I know, my physical therapist said I should "never run more than the occasional 5K." But I managed to run relatively pain free every year but these last 12 months. I don't know what has changed. Anyway, inspirational documentaries, streaming, almost non-stop this week.
The one area that seems to be solid is my swimming. Thankfully. I have to make myself not over-train, because I want to push myself hard and fast. I'm swimming 4 times a week, with a strength training session after the Saturday and Tuesday swims, as well as one more session of heavy lifting mid-week. I have upped my protein and reduced my carbs, although heavy swim sessions always make me feel like a bottomless pit.
Despite the whisper of Winter blues I am managing to get through this winter easier and saner than any Winter for the last 15 years or so. I know it is partially because of awareness, and the ability to head it off before it gets full-blown. Training always helps. Having a major event goal is a plus too, hoping for the Bridge Swim, as well as a half-Iron in September. Until then, I will wear race shirts and watch other people race. Whatever it takes.
This year has an added touch of toughness for me, it has been a year of injury. I could almost title it The Year of Injury. It started last June when I hurt my knee and elbow at the Mount Hood Scramble. Since then it has been one thing after another. Despite approaching my training with an eye towards physical therapy, and run specific strength training, every time I try to start running something new flares up. The last six months or so I have had foot pain that can only be arthritis, since it is consistent and in the same few joints. Knee pain is minor, and kept at bay with good technique. A few weeks back I tweaked my back, likely from heavy lifting at work while having tight hamstrings and quads from Leg Day. Last week it was my right hip that got angry when I went running. Now, to top it off, I managed to gash open my shin with a scythe. Yes, a scythe. A full blown Grim Reaper scythe. I got it out to cut some tall grass and managed to trip over the damned thing. But it has been a long chain of one injury after another. It is discouraging.
To combat this I have pulled out my favorite race shirts and have been wearing them every day. My very favorite is from the Leadman, it is red, and silky soft cotton. Wearing race shirts always gives me a gentle reminder of what I am capable of, despite the long litany of pain and injuries.
I've also been streaming Ironman and running documentaries for inspiration. I'm not sure if it is good for me or not to watch the professionals, and their fluid running styles, and record setting times. Or seeing the age-groupers crossing the finish line, people older and heavier than I am. How the hell do they manage to run without breaking? Am I just not cut out to ever run? I hate to think that is the reality. I know, I know, my physical therapist said I should "never run more than the occasional 5K." But I managed to run relatively pain free every year but these last 12 months. I don't know what has changed. Anyway, inspirational documentaries, streaming, almost non-stop this week.
The one area that seems to be solid is my swimming. Thankfully. I have to make myself not over-train, because I want to push myself hard and fast. I'm swimming 4 times a week, with a strength training session after the Saturday and Tuesday swims, as well as one more session of heavy lifting mid-week. I have upped my protein and reduced my carbs, although heavy swim sessions always make me feel like a bottomless pit.
Despite the whisper of Winter blues I am managing to get through this winter easier and saner than any Winter for the last 15 years or so. I know it is partially because of awareness, and the ability to head it off before it gets full-blown. Training always helps. Having a major event goal is a plus too, hoping for the Bridge Swim, as well as a half-Iron in September. Until then, I will wear race shirts and watch other people race. Whatever it takes.
Tai Chi
Because I didn't have a full enough training schedule, I have added Tai Chi to my life. It started a couple of months back when I was feeling dispirited about my running injuries and pain. I wanted something that would help my strength and flexibilty, and that I knew I would be able to do for the rest of my life. I have skirted around the edge of Tai Chi over the years. Back in January I decided to buy a dvd on Amazon: Scott Cole's Tai Chi for Fitness. From the first time I went through the routine I was smitten. Both with Tai Chi and the instructor, who is positive, encouraging, humorous, spiritual, and more than a bit dorky. Yes, it is a dvd, but there are times when I need to hear someone, anyone, tell me, "You are doing great." Cole has a gentle voice and speaks of self appreciation, love, peace, and fitness.
This particular Tai Chi routine focuses a lot on upper body flexibility. The day after a hard swim (which seems like most days, lately) it encourages me to really open up my tight chest and shoulder muscles. There is continual movement, spiraling and flowing, stretching and balancing. For a solid hour I get to move my body in ways that help reduce soreness, and increase flexibility and circulation. I especially love this on Sunday morning, because Saturday is a hard swim, followed by upper body strength training. Hugely important are controlled breathing and the flow of energy. It is revitalizing body, mind and soul.
There is also a meditative and spiritual element that is so poignant that at the end of the workout I feel a slight spark of tears, just from the emotional and spiritual depth. Yes, I admit, I have a crush on the instructor.
I am hoping to learn the routine well enough that I can do it anywhere, on my own (although I would miss Cole's monologue). I am planning on making a special spot in the backyard, with smooth ground and fine grass so I can have an outdoor Tai Chi area... if I can keep the dogs from mangling it.
This particular Tai Chi routine focuses a lot on upper body flexibility. The day after a hard swim (which seems like most days, lately) it encourages me to really open up my tight chest and shoulder muscles. There is continual movement, spiraling and flowing, stretching and balancing. For a solid hour I get to move my body in ways that help reduce soreness, and increase flexibility and circulation. I especially love this on Sunday morning, because Saturday is a hard swim, followed by upper body strength training. Hugely important are controlled breathing and the flow of energy. It is revitalizing body, mind and soul.
There is also a meditative and spiritual element that is so poignant that at the end of the workout I feel a slight spark of tears, just from the emotional and spiritual depth. Yes, I admit, I have a crush on the instructor.
I am hoping to learn the routine well enough that I can do it anywhere, on my own (although I would miss Cole's monologue). I am planning on making a special spot in the backyard, with smooth ground and fine grass so I can have an outdoor Tai Chi area... if I can keep the dogs from mangling it.
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