Stomach on The Frontline. Again.

    Those who know me know how I am prone to excessive research on any given subject. I can't help myself, I like to get a wide view of a topic, then allow the information to ferment in my noggin for a bit before drawing conclusions or forming a working plan. Also, those who know me know that over the last year my digestive system has decided to launch an all out war against me. I have cut wheat, dairy, most sugars, almost all refined foods, fried foods, "bad" fats, non-organic fruits and veggies, and 99% of the artificial crap that the modern American diet seems to be rife with. I have followed this slightly restrictive diet for several reasons: it is healthier, it is safer, and most of all, because of my wonky, traitorous digestive system. Being a glass-half-full, silver-lining type of girl, I look at these forced restrictions as enforcement of healthy eating habits. Unfortunately, it does not really seem to be working. I still suffer from an assortment of problems that range from annoying to embarrassing to painful. I would like to be able to sit down to a meal without having to wonder, "What will this do to me today?" So I research. I study. I read. I make mental notes of my symptoms and try to pinpoint a possible cause, which foods are triggering my issues. I am beginning to think that food is only a portion of the problem.
    If foods are not the main cause, or single cause, then what the hell is going wrong with my body? Well, you may very ask, "WTF?" There are a number of things that could easily be at the root of this evil, some can be remedied and managed holistically, others would require drastic measures. The next arsenal that I am going to deploy are of course, holistic:
    Nsaids are notorious for causing stomach and intestinal problems. I have been a steady user of ibuprofin and naproxin sodium for years in an attempt to manage my osteoarthritis and chronic pain. I take a dose every night before bed so I can sleep relatively pain free for at least a few hours. I am thinking this practice may very well have to end. This makes me sad. But I will take an aggressive approach to adding more anti-inflammatory foods and supplements: Feverfew, Vitamins C and D, tart cherry, walnuts, kelp, turmeric, green tea, papaya, pineapple, olive oil, yams (my favorite), grapeseed extract, ginger, aloe vera gel, MSM, and glucosamine-chondroitin. I will stick with the occasional aspirin if I need to knock my pain down. This is not going to be easy, it may make me grumpy and irritable. But I will try.
    Another possible, and likely, cause can be the disruption of the flora and fauna needed for proper digestion. My problems really started up last spring/summer after my knee surgery when I was pumped full of a number of meds before, during and after surgery. I don't know if there is a connection, or if it is just coincidence. I did take probiotics for a while, and was eating yogurt religiously until my body suddenly rejected dairy. I will go on a more intense regimen of probiotics and acidophilous to see if I can't get things back in balance.
    Another possibility, a gross possibility, would be internal parasites. Yeah, I don't even like to think of this one, at all. It grosses me out in a very primal way. But our bodies can be kinda gross sometimes, it is Nature at her finest. Just to rule this out in a benign manner, I will take small doses of diatomaceous earth over the course of several days. As you can see, I am desperately grasping at straws here.
    This is my next plan of attack. A full frontal, homeopathic assault. If this does not produce any results I may have to be examined for the potential medical culprits: Crone's, peptic ulcers, GERD, irritable bowel syndrome, celiac disease, to name a few of the more common ailments. I don't think it is any of these, seriously (at least I am keeping my fingers crossed that it is not). Maybe I am just getting old and "sensitive." Do I need to go down to a bland diet of white rice and boiled chicken breast? Dear gods I hope not. But this is beyond annoying, it is really beginning to piss me off.
 

Cycling Indoors, and Redefining Focus

    The single advantage to nursing my minor muscle strains is that they have encouraged me to get my bike up on the trainer and get back to pedaling. True, the only thing more tedious than a run on the treadmill is cycling indoors. But it allows me to work on building my cadence and rhythm, slowly build my base, and start toning muscles that haven't been used in a bit. Joshua has sat mostly silent and patient since late last fall. So, the last two nights I have cycled. Tuesday night, I opted to skip my regular swim to baby my strained pec, and instead I alternated 10 minutes of hard, fast cycling with one set of my upper body regimen, and repeated this 3 times. It felt good, and I was mildly sore the next day, knowing I worked myself well. Last night was drill night so my time was limited. I cycled a solid 30 minutes at decently high revolutions, then ran on the treadmill for an easy 1.25 miles. I wanted to run further, but was testing out the strained calf muscle, happy to report that there was not even a slight twinge, so I will start back running. I will force myself to add running time slowly and carefully to avoid further mishaps. I followed last night's workout with 20 minutes of stretching, paying special attention to the piriformis strain. It was a great workout, short but sweet. Then I scarfed down a dinner of chicken breast and baked yam before dashing off to drill night at the station.
    Training for triathlons is not easy. It is time consuming and has the potential for overuse injuries. I know I need to "Make haste more slowly," but that is really difficult for me to do. I like pushing my body, finding my limits and stepping just beyond, but this can be a recipe for injury. I have tested the waters of muscle strain and overuse injuries already this year, and I can attest that they are cold and bitter. As much as I know that I need to reach a high level of fitness by the end of August, I also know that sidelining myself with strained or pulled muscles will only frustrate me and interfere with my agenda. I have to work Smarter, not Harder. I need to redefine my focus.
    I am thinking that the best way for me to train will be in "blocks" of about 4 weeks. Each block will have a  slightly different emphasis, a tighter focus on one of the disciplines. I have been very intent on my swimming since the first of the year, pushing myself harder and further. It is now no big thing to swim 2 miles, but I am beginning to develop a few twinges of tendinitis in my shoulders so it may be time to back down a bit from distance and focus on drills. Now will be a time to start building my cycling base, while continuing with running, and maintaining my swimming base. In four weeks I will switch up to running as my main focus, but maintain my cycling and swimming levels. This will be much like the idea that it is safer to play seasonal sports as they come along, than to focus on one sport the entire year. Sports physicians report a higher level of sport related injury in young athletes who focus on only one sport, versus the all around athletes who compete in a variety of sports throughout the year. I will take this concept and shorten my "seasons." Then, as I hit summer I should have a solid base, no injuries (*fingers crossed*), and can spend several months refining and building, adding bricks (one long workout combining two disciplines), and reaching September in the best condition I can reach in the time I have. It is a thought, a plan, and a good one, I think. You know me, I always like to have "A Plan."

Where Will I Find The Time?

    The more I delve into training schedules, and understand what it takes to get where I want to go, I am feeling the pressure of never enough time. I do have a lot of demands on my time, all of which are fun and part of my Year of Grand Adventures, my job being the exception, of course. I have no idea how or where I will find the time I need to train as much as I want and need to.
    Ideally, I would swim 3 times a week for a minimum of 90 minutes, and try to sneak in an open water swim once a week once the weather improves. 6 to 8 hours is considered to be the absolute bare minimum to devote to cycling, and that does not factor in the long, endurance rides that I will need to build my cycling base. And then there is running. Ohdeargods, running. Ideally I would run a minimum of 3 times a week for an hour or two, with one of those runs a long, endurance run. Oh, let's not forget the essential strength training, and stretching, another 3 workouts per week, for an hour or so each.
    So, where does that leave me? Let's see. Hmm 90 time 3, divide by 60, add 8, carry the 1, add 6, plus 3....  Basically, I need about 20 to 25 hours a week devoted to training. And if I were to do one workout a day, I would need 13 days in a week. No shit. This doesn't even touch on the time spent in the kitchen cooking the gluten free, dairy free rocket fuel that I need. So, where will I find the time? I don't know how people manage. If I was coming into this as a distance runner, or cyclist, then I would be able to take a few shortcuts, since I would already have a solid base. But I am coming into this from a whole 'nother world. Oh sure, I could sever all of my connections with the outside world, live the life of a hermit. But I have lived that life before, not by choice, and not for any lofty goal like a Half-Ironman, and it is not a healthy alternative. I wish I could quit my day job and be a full time athlete and writer, wouldn't that be living the dream? Yes, I do fantasize about that, more often than I should.
    Back the the question at hand. Where will I find the time? I don't know. I will keep my head up and looking forward. I won't allow myself to shirk. I will squeeze in workouts when and where I can. I can do this. I know I can do this.

Gimp: Part Deaux

    The best laid plans, blah, blah, blah. With a strained left piriformis, and strained right calf/Achilles, I decided I could get in a good swim Thursday to make up for forced inactivity in the running department. Well, guess what? Yeah, kinda over did it in my usual fashion. Halfway through my second mile, I felt a twinge in my right  pectoral muscle, kinda up in the arm pit area. I chose to think I just needed to pay heed to my stroke technique. That did seem to help as I finished mile 2 and then did another 10 laps just for good measure. I did manage to get in two 20 minute sessions with the aqua-jogger belt to boost cardio and keep from totally neglecting my legs. As I climbed out of the pool, I knew in my heart that I had over done it, my right pec was giving me some grief. Once home, I took my vitamins, my anti-inflammatory supplements, made a nice anti-inflammatory dinner, chased it with arnica pilules under the tongue, and massaged my tender pec. Sure, it was a bit tight the next two days, but I figured it would be okay. Until I had to climb through a chest high, narrow window opening in 60 pounds of firefighting gear during training Saturday afternoon. I felt the twinge of a tweaked muscle. Okay, okay, it was more than a twinge. It was more of a holymotherofthegods that is gonna hurt later. I continued with the training scenarios, though the next time I went through the window I just went in head first, not taking any strain on my chest or shoulders... and what the hell, I am wearing a helmet and protective gear. Again, dinner was anti-inflammatory foods, anti-inflammatory supplements, and arnica pilules for dessert. That night, as I started undressing for bed, pulling my sweatshirt up over my head hurt so f'king bad I almost cried. It hurt enough that I thought for a moment I would be trapped in my shirt. But I sacked up and managed to pull my shirt off. The discomfort made my sleep a little restless, I had to use my left hand to reach for my drinking water. Oddly, the next morning I felt much better. Yes, still tweaked, but at least I could dress myself without making piteous noises that scare the dogs.
    Training Sunday there were more than a few moments that reminded me that I had boo-boos in every quadrant of my body. Belly crawling, dragging loaded hose line, shagging 5" hose, it was a good workout, and probably less traumatic than what I do to myself willingly. I need to allow myself to take it easy, but that goes against my nature.

Bring In The Gimp

    As I attempt to get Body ready for the racing season, and especially my Half-Ironman, I find I am being thwarted by that same Body. I refuse to think that I am too old for this, that is bullshit. But g'damn, as if my ongoing battle with my gastrointestinal system and osteoarthritis weren't bad enough, now I've added muscle strains to the list. For a few weeks I have been nursing a strained left piriformis muscle, a thin muscle under the glute. Simply put; a pain in the ass. I have been diligently stretching, warming up carefully, taking it a bit easy with squats and lunges, and yet the pain persists. Then, last night during my quick, before-drill treadmill run, I strained my right Achilles tendon. It pulled me up short. I tried to stretch a bit, then run some more, but the pain continued to worsen. I barely ran a mile. Fortunately, drill was very physical, moving loaded 5" hose which weighs about 8 pounds per linear foot, so I still got a good workout. But g'damn it, I need to be building a solid running base if I am to improve my times, and extend my distances this year. As much as I hate to, I will back off of running for a few days, or more, hoping to get relatively pain free as quickly as possible. Until then, I am going to try and maximize my swim time.
    Tonight, if I head straight to the pool, I will have more than 2 hours in the water. I plan on swimming a mile, doing hypoxic drills, and death sprints. Then do a solid 20 minutes with the aqua-jogger belt, to work my legs. Then swim another mile, then another 20 with the belt, then swim at race pace until they kick me out. This should help make up for the dearth of running in my regimen.
    Now that we are having more daylight I have really been hoping to get in trail runs on my way home from work. I even have a few maintained trails I can hit if I bring my gear and change before leaving the office. I have got to build my running base. It has to happen. I have 6 months to make it happen. Six Months!  That is not long, but it has to be long enough. There is no time to waste being a Gimp.

Rest

    The most difficult thing for me to factor into my workout regimen are Rest Days. I do not like them, no, I do not. It is a tough sell, convincing Body that rest is essential. Brain understands the theory, but Body rebels. Even on days such as today, when I am tired, sore, and bruised from a long weekend of arduous, physical training scenarios at Academy, Body is pissy that Brain made us leave all the workout gear at home. Instead of racing home, or to the pool to get in a long solid workout, we are heading to a  relaxing evening that will include a hot tub and a nap. Body keeps whispering, "You know, we could pick up some workout gear at the thrift store, maybe just get in a little Pilates and Yoga, maybe some ab work, or even an easy run." No! Body needs rest to allow muscles to recover from the intense physical demands of the last 48 hours, and the previous week of training. Muscles must have down time to reap the benefits of a hard workout.
    To become stronger, improve fitness, build speed and power, requires several things:
1. A physically demanding workout, not an easy peasy, gentle 30 minute workout. We're talking an hour or two, or three, of pushing the muscles to the point of exhaustion and a little beyond.
2. Nutrition. I have said it a bazillion times, you need rocket fuel to feed the machine. Good food, not garbage: Garbage in = Garbage out. You have to eat nutrition dense, simple, minimally processed foods to rebuild muscles torn down through hard workouts. And in a balance of protein, carbs, and fats that works for your own needs. There is no magic formula, it is trial and error. I eat a lot of fruit and veg, lean protein, and complex carbs. It works for me.
3. (and this is my nemesis) REST. You must allow the chance to Rest and Recover. The reason we get stronger is that a strenuous workout actually tears down the connective tissue between muscle strands, and the body reacts by making the muscle stronger to protect itself. But this takes about 48 hours. I cheat this a bit by alternating my workouts. I do not work the same muscle set 2 days in a row (except on the rare occasion that I swim 2 days in a row), upper body one day, legs the next, etc. I allow 48 hours of recovery time to allow a muscle group to recover before the next workout. Rest includes plenty of Sleep, which I never seem to get, especially these days, and Down Time. A proper workout schedule will actually have one day of nothing, just Rest. I do not like this day. But I am learning.
    On a day like today, tired, sore, and bruised, when breakfast was black coffee and Aleve, it is a bit easier to convince Body that we can take the day off. That it is okay to rest, We will not lose tone, or pack on the pounds, or backslide. No, we need Rest to Recover, so that tomorrow we will be even more awesome.

Bread

    On a nutritional note, I realize that I am glad my body has decided to be sensitive to wheat and dairy. This has let me cut out a lot of foods that I know I should not eat anyway, and has me creating delicious substitutes. This evening, I was creating this week's loaf of quick bread; a gluten free, wheat free, whole grain, pumpkin, banana bread chock full of rolled oats, toasted pumpkin seed, walnuts, dried cherries, flax seed, hemp seed, and toasted brown rice, and I was delighted to be able to make such a beautiful fuel for my body. I use this bread as a replacement for a normal, store bought, yeasty loaf of wheat bread. Yes, there are some great breads available with all sorts of ancient grains, nuts, whole grains, etc, but they do not compare to the epicness of my home baked delights. So, even though it requires a bit more forethought, I am glad my body has led me down a healthier path, even though it was a bit heavy-handed about it.