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.

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.

The Power of The Nap

    It is amazing how a tweaked back can really shut down the ability to do serious training. My lower back has been giving me nice, painful, little spasms for the last few days. Last night when I started my swim I got hit with a spasm about 5 strokes into my first lap. I had the sudden thought, "This is the kind of thing that could drown me in deep water." It was only debilitating for a moment. Since I was doing the breast stroke, which makes me arch my back a bit more, I switched to backstroke and it was okay. I alternated backstroke and crawl for the first 10 laps, then gingerly added breast stroke once I felt warmed up. The rest of the swim was uneventful, mostly, and I thought maybe I had managed to work out the kinks. Adding an upper body workout to the evening might have been a bit over the top, but it is my regular Saturday evening routine. The short swims forced by the pool air quality have been enough of a disruption, I wasn't going to skip my strength training as well. I did skip the heavy bent over row, and upright row though. See, I can be sensible-ish. But in retrospect, maybe I should have done Yoga or Tai Chi instead.
    Today though, damn. Not only did I wake to a back that was really angry, but my stomach was painful and cramping. Not so very bueno, if you ask me. Totally shot my morning workout agenda to crap. Sunday is my day for heavy leg work. I tried rosemary tea, with no success. Finally ate two scrambled eggs because despite the pain I was getting hungry. Finally, about noon, I decided that one important aspect of training that I tend to scrimp on is rest. So since I wasn't achieving anything at all, I might as well take a nap. Glory be to the gods of rest, at least my stomach simmered down after a nice 1-1/2 hour sleep.
    I am still pretty grumpy with my back, wondering what I can do to loosen things up. Later this evening I think Tai Chi is on the agenda. For now all I can do is take it easy, and feel disgruntled. But at least I had a great nap.

Lemons/Lemonade

    For the last two weeks there has been a weird, as yet to be identified chemical unbalance at the pool. It is effecting the air quality to the point that if I swim more than about 40 laps my throat starts to burn, then my sinuses, and I end up with a hacking cough that lasts anywhere from 24 to 48 hours. To say this is putting a damper on my swim sessions is like saying Oregon winters are a wee bit moist. The first night I noticed it I bulled through my swim, hitting 2 miles before I got hit with a sneezing fit, which led to coughing that ended up in me retching. Then, I coughed so hard into the night that it was about 3:30 am before I fell into a fitful sleep. I coughed for 48 hours. I didn't dare swim again for 5 days. I kept that swim short, about 50 laps, before the dreaded burning in my throat made me leave. I coughed for 24 hours after that one. I've found that by limiting my swim to about 40 laps I am managing to keep the coughing at bay.
    I have worked diligently to get my mileage up these last few months. On my agenda for last week was a 4 mile swim. Needless to say, it did not happen. I have been frustrated, and a little bitter, venting to the guys at the front counter at the club. I know it's not their fault, but I've been trying to make sure that they are trying to amend the situation.
    It has been a disruption to my overall training schedule. But I have come up with an alternative training schedule for the duration of this whatever-the-hell-it-is toxic fog. Instead of 3 long swims a week, I am switching to 5 shorter swims. Typically, on a swim night after 90+ minutes of strong swimming I will come home and put in another 45-60 minutes of core and/or upper body strength training. Now, instead, I am doing about a 50 minute swim, followed by 20+ minutes of underwater leg work. Then, once I am home I will alternate either upper body, or cycling and leg work. Basically, my strength training remains almost the same, as does my cycling, I'm just spreading my pool miles over more days.
    It is like training for a sprint tri. Shorter, frequent, intense workouts. Several Brick workouts a week, i.e. swim followed by bike and leg or core work. I have increased my arm, shoulder, and chest strength training to try and make up for less endurance work in the pool (I am totally rocking the muscled swimmer's shoulders look, by the way).
    I have been spending such long hours in the pool, that it might be a good thing to switch it up. It will give my brain and body change of pace, and help keep things interesting. I am looking forward to hitting the pool 5 days a week for a few more weeks. I do love the water. And instead of crying over missed swim sessions I am trying to make these lemons into lemonade.

Motivation

    This afternoon, as I was relaxing in the jacuzzi after my swim, I realized one of the main reasons why I train as diligently as I do. It has nothing to do with winning, or even faster finish times in whatever I endeavor to do. It has to do with my children. My grown sons and their children. I want them to be proud of me. I want them to know that the matriarch is a badass. I want to give them a mother and grandmother to be proud of. It seems to be working. Last week I took my 3-1/2 year old grandson to the river to enjoy a rare sunny day. As we were walking down the path, holding hands (of course), he says to me, "You are the cool, superhero Oma. You are the superhero Oma, and I love you." Now if that isn't the best reason in the world to always strive to be the best I can be, I don't know what else there is. Now, I know he has no idea of the training I do, or even the events I have done, but he still thinks I am a superhero. As long as he believes that, I can't disappoint him.

Balm For The Soul

    The pool has been my escape and a balm for my soul this winter. it is also a good boost for my athletic ego since I have been steadily increasing my speed and endurance at a rate that far surpasses my ability to increase my run endurance. The cool water flowing over my body rinses the stress from every pore, and the post workout endorphins are the icing on the cake.
    As I warmed up this evening I could still feel residual soreness and fatigue from Saturday's swim and strength training sessions. My 20 lap warmup was accompanied by the chaotic shrieks and shouts of the large, obnoxious family I had to share space with. Yes, I am the pool curmudgeon. But they finally left, just as I was hitting my main set. Tonight I wanted to do an endurance swim with varied pacing. Instead of the Broken Endurance set I went with the Endurance Ladder, a negative split training session: 8 laps (400 yards) each; Easy, Ironman Pace, Olympic Pace, 90%+. During the easy set I try to swim as smooth and silent as possible. The Ironman Pace is what I think of as "I can do this almost all day" pace. Olympic is a pretty decent effort, but one that should be sustainable for a mile. The final set I did at a pace that I almost couldn't maintain for that distance, the last 50 yards were pretty brutal. Then I did an abbreviated repeat of 100 yard sets. Followed it all with 50 yard sprints x 4, Finished up with 10 laps to cool down.
    I have been trying to regain some run capabilities, so I topped off my 80 minute swim with 20 minutes of leg work in the pool. Single foot bounces to build foot, ankle and calf strength. High knees for core and quads. Leg swing for quad, hammies, core, and hip flexibility. Clamshell side leg raise for hips and quads. 4 sets of each. This is going to be the end of every swim session from here on out. I need to build as much strength in the supporting muscles and connective tissue as I can to help offset the joint pain and weakness. I will run again.
    Of course I finished up with yoga in the jacuzzi to stretch out tight, tired, over-worked muscles. The piece de resistance lately has been the new post shower routine. While still wet from the shower I apply my own mix of body oil: extra virgin olive oil scented with patchouli, musk, and tea rose essential oils. Then, still wet, I hit the dry sauna for a bit. Just long enough to dry the excess water and let the oil soak in, but not long enough to break a sweat. I tell you it is Nirvana. I got dressed and was so relaxed and mellow I probably shouldn't have been driving.

Whining, Just a Little

    I know I have been whining about this all winter, but I cannot get my running back on track. I have been so prone to injury and every day pain that I haven't been able to spend much time in my running shoes. To say this is disheartening is sheer understatement. Deep in my heart I wish I could be an ultra-runner. I know that no matter how much I wish this could be, I know it is very unlikely. As they say, "The spirit is willing but the body is weak..." or some such prattle. I hold out hope that the right balance of anti-inflammatory diet, supplements, strength training, and the right shoes will create some sort of miracle cure.
    I have been doing a considerable amount of run specific strength training. Working everything from my core, to hips, to quads, to calves, and even down to my toes. Plyometrics, body weight routines, lifting, stretching, even running in the pool. I am constantly on the lookout for strength training routines aimed at keeping runners' hips, knees, and feet strong, healthy, and injury free. My body is not being as coperative as I could wish. I am pretty sure I have developed rheumatoid arthritis in several joints in my feet. After a day at work, standing and walking on concrete, I feel as if I have broken bones in my feet. I can empathize with the little Mermaid (the original, not the Disney version), who, once she had feet, suffered the feeling of walking on broken glass with every step. See, like I said, I'm whining.
    I follow the tenet, "What You Believe, You Will Achieve." I believe that I am a runner. I believe that I can learn to run relatively pain free. I don't know if my body is willing to cooperate with me at this point though. I do have my run bag in the car, complete with favorite hat, socks and trail shoes. Once the time change hits, and we have a little more light at the end of the day I am going to make sure I get out and trail run a few times a week. There are several good trails in easy range of work. The Eco Park in Canby has a nice little loop. Only a half mile, but it is paved with wood chips to keep the mud at a minimum, and has good terrain changes. Another good spot is the Molalla River State Park. I used to walk my dogs there religiously and it has a long path along the Willamette, but this time of year it is a bit swampy. There is another short trail along the Willamette just north of Canby at Coalca Landing. Another place I used to take my dogs. It has a narrow trail the follows the river bank for a mile or so. It is a beautiful spot, and lightly traveled. But also rather swampy this time of year.... but then honestly, what part of this region isn't swampy this time of year?
    So there is nothing for me to do but keep doing what I am doing. Hope for a tiny miarcle that would let me run pain free, or relatively pain free. I need to set my fears aside and jut make it happen. No, I don't think I will ever be an ultra runner. An ultra swimmer? Yes. Runner? not so likely.