I am in Base period but I survive the first week Half Ironman training. Yesterday’s long run, I was tired from the 2 hour bike on Saturday. Running with a friend help push me through the end. This week will be a little challenging because of New England’s winter weather. I don’t like running on the treadmill or run circles on the track which I feel like a hamster in the wheel. Mentally I am ready for this week’s training and weather which I will put on a smile.
Yesterday, I started my training for Patriot Half Ironman (70.3 miles). Yes we do the race in 1 day. Many people say I am crazy but this is my norm. Well the norm for many triathletes.
Yesterday’s swim hurt but was limit on time so I did 1300 yards. Today’s plan had 50 min run but it is New Year. That means I need to run a race, Hangover classic 5k, which was very windy. Warm-Up and drop-down gives me 5 miles total which plan had 50 minutes. When you have plan, it make’s you focus on the process and not make any excusses. It does take time to create the plan but that is what is coaches do for you. When you have big goal race get a coach! I am fine tuning my plan but when it is done I will be ready for Patriot!
This post is about how to alleviate the pain. First, don’t sit for hours, get up every 15-20 minutes. Second is to stretch. You want to stretch the calves, hamstring, quad and hip flexors, it-band, piriformis, gluteus medius, lat muscles in the back. Sounds like the whole body but every muscle is connected and affected. When one is tight then all tighten up or are affected. Third is to foam roll. When foam rolling do one side from calf muscle through the Lat muscle in 2 inch increments. Don’t roll over the joints (knees and hips) which can create injury. If the IT-Band is super tight then foam roll 2 times a day from calf muscle through the Lat muscle. Foam rolling only IT-Band will not resolve the issue because the tightness cam be coming from another muscle group. Fourth, runners and triathletes make sure you are engaging your core and be in neutral pelvic tilt. Fifth, if you sleep on your side, sleep with pillow between knees to feet.This keeps your hips and back inline.
Next few weeks, Coach Pam will be posting pictures/videos of the stretches and foam rolling.
Next month Part 3, we will discuss exercises to strengthen the core and body to work in all planes. To get ahead of the game plan, participate in Run Your Potential program, which Coach Pam is using all this each class.
That pain is actually is the Gluteus Medius and piriformis. Now the question, do you sit with the laptop in your lap? Do you sit for long period of time? I am seeing this with many of my clients and runners/triathlons of all ages. First, the heat of laptop tightens your hip muscles. Second, your posture is bad when you drop your head down to read book or laptop or tablet. This strains your neck, shoulders then goes down the back to your hips. Third, when you running do you lean from your back and not engaging your core. This true in long runs. Today, we are seeing more and more bad posture. Many sit for hours in one position which restricts blood flow and tightens the muscles. You need to take breaks every 20 minutes. Fourth for runners and triathletes, most of your training is in one plane, frontal. You need to move in all directions (back, sides) and engage your core, not just forward.
Chad, physical therapist at ProForm has seen many patients come in with these issues. From his input I will discuss what you can do help alleviate some of pain in next post but it is always good to see a physical therapist.
Today, I planned to do a triathlon but the down pouring rain with more to come made me 😞. My head has been spinning between training for triathlons and a call call half marathon. As runner/triathete, we see all the races online and want to do them all but that can have bad consequences. From injuries to not be able to peak for the key races. There is only so many hours of training our (my old) body can take. What is funny I tell this all the time to my athetes. Next year, I plan to reduce the number of races and focus on my training.
I am asked this questions so many times, “Why I am Not Getting Faster?”. Again I was asked this question on Saturday by triathlete. Then she talks about how heart rate stays high through each workout and that she pushes hard but never keeps getting slower. She has hit plateau and the training workouts never changed intensity. To break this cycle, the workouts need to have different intensities base by heart rate and Rate of Perceived Exertion. Only have 1 or 2 workouts a week should be high intensity and all other workouts should be easy like a walk in the park. Also, use the talk test, if you cannot talk then you are going too hard. Be patient, it takes time to break the cycle. #iracelikeagirl @iracelikeagirl
Want to improve your running? Join the Run Your Potential class.
This time of the year triathletes and runners get very busy training and racing. But we need to make time for ourselves and family. On Facebook, I see some that do but others keep pushing their bodies and mental on their training. We all need time to refresh ourselves to prevent over-training or burnout before the season ends. I am planning a yoga retreat in the Bahamas in November, do some kayaking, gardening and spend time with friends other than swim, bike and run. Enjoy the summer weather even though it has been hot. #iracelikeagirl
The next Run Your Potential starts July 25th. Check her for more info: https://gearupforfitness.com/upcoming-clinics/
The latest July Newsletter is posted on: https://gearupforfitness.com/newsletters/
The week after the half marathon is called transition period as I transitions to full triathlon training. That week was to recover and have fun. I ran a local 5K trail race with friends which was fun and non-stressful. Even through my half marathon training, I was cross-training with swimming and biking to have good base for triathlon training.
This year, I plan to do more multi-sports with 1 duathlon, 1 sprint triathlon and 2 Olympic distance triathlons. So this past week was the 1st build to start my official start of my olympic distance triathlon. Let’s say it was a little bit of a challenge to fit all the workouts in with my crazy work schedule. Time to do triathlon training is a challenge especially my friends training for Ironman. But I did achieve one goal this week of 2 swims.
Today, the New England weather is not friendly with bad fog this morning then a cold raw day. Not inviting to bike outside but put bike back on the trainer. My I Race Like A Girl teammates Colleen and Kalyn are out in this biking 75 miles which they are training for Ironman Lake Placid. That mental focus and strength will make them succeed in completing their first Ironman. Now I am waiting for my friend KIm to do my bike. #iracelikeagirl @iracelikeagirl
As runner and triathlete, we follow our plans but may do some tweaks to have the best outcome. Last week was race period which is low volume and easy training with some bursts of speed and a lot of rest. What I didn’t planned was having the weather and pollen playing havoc on my body giving me sinus migraines for 4 days and reducing the quality of my sleep. Didn’t have time to squeeze in a chiropractor with work. But I was determined I was going to do the race. Luckily it rained/showers throughout the race and not hot but hilly. But at mile 9, I felt the left glute medeus then by mile 11 I was in total pain. I keep telling myself, I only have couple more miles and not to walk. At mile 13, I just wanted it over and started to sprint for the finish which was flat to downhill to finish. I was angry with my result time. previous week’s 10 mile run was perfect with negative split. I know I should have made time for adjustment and do more myo-flascial release but my I Race Like A Girl teammate Kalyn reminded me it was early in the season and I was coming back from injury. I love the picture she took of me finishing which shows a great kick.
This week, I switch to focus more on triathlon training. Some of us girls text about doing the Cheap Half Marathon in June which is flat. It sounds tempting but I need to heal now to do more races. Races test you physically and mentally. #iracelikeagirl @iracelikeagirl
Last night in the running class, the girls talked about their own images. It started with one talking to her doctor about the struggles losing weight. Doctor said she will never be a skinny runner but will be healthy from all her cardio of running. I see it everyday in my job many of us struggle with our body image. This includes men too, not just women. Is it healthy to compare our body image with another person? It is not! I believe we are all individuals but we all have a common goal to live life to the fullest and be healthy. My question is why we are never happy our lives or own image? That one you will have to look deep into yourself but ask what is your long-term goal of a long life. My ultimate goal is to live long healthy life and continue running races and do triathlons my body allows. To get there is being positive about my own image, laughing at myself and not compare myself. All my cycling, running and triathletes friends that are younger than me, which keeps me thinking I am 50 not 66. Sometimes it can be hard not to compare my body image or my speed to my 40s and 50s. Everyday, I do strive to get there but work with knowledge I have today to be stronger tomorrow. #iracelikeagirl @iracelikeagirl