For the last year or so I have made it a point to eat clean, healthy, and anti-inflammatory so I could avoid the use of any meds or supplements as much as possible. Yeah, I still take the occasional nsaid for pain, but not the daily doses that I used to require. I have also eaten a well balanced, plant based diet and haven't felt the need for any nutritional supplements.
Lately I have been rethinking the supplements a bit. No, I'm not going to start downing mega-doses of anything and everything. I don't follow the latest trendy "must have for super muscles" amino acid or what have you. Instead I have been studying the various individual vitamins and minerals for specific purposes. Mainly what I have been looking for are the nutrients needed for muscle recovery, and maybe an energy boost.
It is no secret that I hurt all the time. What is a bit more of a secret is what amounts to chronic fatigue. I am tired all the damned time. One reason I have resisted going back to work full time is that for the first time in years I feel like I am not sleep deprived all the time. I have been told on more than a few occasions that I could likely be diagnosed with fibromyalgia. I refuse to listen to that. I don't want my life defined by any kind of diagnosis. Nor do I want my life defined or limited by low energy. As a matter of fact, I don't let the fatigue drag me down, much.
So, back to the supplements. Muscle fatigue can be laid at the doorstep of several deficiencies, a key macro-nutrient is Magnesium. Magnesium activates protein enzymes, reduces lactic acid, is an essential electrolyte, regulates the body's metabolism of protein and essential fatty acids, helps activate the kidney's production of Vitamin D, aids calcium and mineral absorption, cofactor to over 300 enzyme functions, vital to cellular reproduction, assists in energy production, is thought to reduce muscle soreness and stiffness. Magnesium also acts as a natural sleep aid, promoting relaxation, as well as reducing anxiety. I have been taking 250mg in the morning, and 500mg at night with a cup of herbal tea before bed. Magnesium seems to be as close to a must-have super supplement as I have ever come across.
Next on the must-have list is B12, needed to convert carbs to glucose for energy, helps metabolize protein, reduces fatigue and lethargy, reduces depression, regulates a healthy nervous system, maintains a healthy system, helps in cell production, reduces cancer risk, and helps maintain healthy skin, hair and nails.
Vitamin D is called "The Sunshine Vitamin" because our bodies can manufacture it from sunlight. Which you have to admit, is a pretty cool ability. This time of year in Oregon though, the sun is rare visitor. Vitamin D can help with depression, is essential for calcium absorption and strong bones. A deficiency can cause muscle and bone pain, and increase the risk of some forms of cancer.
CoQ10 is also in the arsenal. It is said to boost energy, and speed exercise recovery. It is an anti-oxidant, and shows some effectiveness in reducing asthma issues. The main source of this nutrient is organ meats, beef, soy, mackerel, and sardines. Being vegetarian, these are not on the menu for me.
These are the few supplements I've added to my normal routine. I try to remember to take them with my breakfast smoothie, but I am terrible at remembering to dose myself, so I have a bottle of them in my lunch pail. I haven't been taking them long enough to really know if they are benefiting me yet. I know it can take a while to feel the effects of a nutritional supplement.
I will say, taking the magnesium at night seems to be working like a charm. I am off my sleep medication, and seem to be sleeping deeper and sounder than ever. It is definitely staying on the menu. That is my current take on supplements, revisited. Let's see where it takes me.
Sunday, January 17, 2016
Sunday, December 20, 2015
Twilight Swim
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.
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.
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.
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