Patience....

AND.... not only did I get a promotion in the pool, I had a PB by 46 sec on my 500m time trial!!  Good thing, or Elmar may have demoted me.  I haven't had a big improvement like that in a long time. Very happy to have my coach and see improvements when I'm consistent with work outs.  Now to keep up with my lane mates, please be patient with me :) .... 

Reviewing my last blog post - my ride to Drum was pretty good.  I rode highway 9 instead of the secondary highway through Acme and the wind was not bad at all - I got in 102 km and there were even some corners along with a wide shoulder.  I started just off highway 1/9 intersection and stopped for a quick break at the gas station in Beiseker.  As I'm pulling in - a couple of guys on Harley's wave me in to park beside them.  We had a little chat - where you heading, nice ride, the usual banter between bikers and cyclists - it made my day!  

Can you be patient when you're going stir crazy? 

I have been very patient with my stupid arthritic knee and it's making me crazy.  I got in to see a sports med Doc at Winsport - and after a couple of visits to discuss options, I decided to try a visco-supplementation injection in my left knee.  Should do for 6 months of pain relief, and takes about 3-4 weeks to be fully effective.   I had the injection on Thurs and 72 hours of no activity.  Three days is a long time when it includes a weekend.  My knee was sore on Friday and Sat, but today felt back to normal. I'll get back to my workouts this week, take it easy with walk/run and see how it feels.  If it's still sore I'll continue on the elliptical.  The Alter G treadmill is currently under repair, so that's aggravating and trying my patience. 

Happy training, Ciao Cindy

FYI - if you need a referral to sports med, get your family Dr. to refer you to Winsport - they opened April, 2014 and they don't have a huge wait list, yet.  

I got a "PROMOTION"!!

Well, bike camp was very successful for me b/c Elmar promoted me in the pool!!  (Obviously the swim sessions coached by Paul paid off....)  I have graduated from the 2nd --> 3rd lane (lane #1 = slow, lane #8 = fast).  I'll take that.

Bike camp was hard work, but I really enjoyed it.  6 solid days of riding around Vernon was so nice - country roads with minimal traffic - not quite the same as Spain, but still beautiful. Third time I've been on this Vernon camp with Jack.  First time with Paul coaching too and it was fun.   Focused purpose with each ride, with steady build from day to day and great coaching.

I made it up most of the climbs - occasionally switch-backed up the switch-backs!  Did have 2 climbs where I walked my bike - one just too steep for me.  The other just too fatigued - in the rain, in a headwind, getting cold, on a climb that seemed to go on forever.  My original plan was to climb until I met the rest of the group heading back.  Then I was like - where the #!*k is everyone?   This was on the Friday and we had another long day on Sat, so I pulled the plug and when I saw the truck before the group - I gave the "thumb's down" sign and called it a day.  I think I still had 4'ish km to go, but also wanted to do well on Sat, so I made the right call for me.  The weather overall was warm for the most part - I think we had some sprinkles on Wed and Friday was miserable and wet.

Sat was the ride in and around Penticton. I have good memories of Penticton as we vacationed there a lot when I was a kid.  I visited with my mom (we spread her ashes their after she passed away), so I had a chat with her at Skaha Lake.  The campground we always stayed at is still there - the trees are so BIG - 40 years is a long time ago!!

The other highlight was Jack's brother-in-law, Kelly!!  He's a registered massage therapist and not only did he drive the support truck all week - he did massages in the evening for us.  What a great bonus after a long day in the saddle.

Had a bit of a taper going into camp and a recovery week after camp, so things are ramping up again. Nephew's b'day in Drumheller on Sat, so that's where I'll be riding to.  My previous 2 rides to Drum have been in a headwind for 90 km, so I'm not expecting anything different tomorrow.

Happy training - Ciao, Cindy

Desperate times lead to desperate measures....

So after dealing with many "broken" things an update....

• New haircut (meh - it will grow)
• New Garmin (I can even make it work)
• New knee (not yet)
• New & improved, faster run - let's not get carried away

Physio has led to progress; time to heal while minimizing irritation to my knee has been accomplished through water running; ice, as always, is my friend.  Water running more than 45 min is mind numbing, however, I've survived up to 1.5 hours --> really mind numbing!

Plan B - endorsed by the physio and the coach - try an anti-gravity treadmill for running. Enter Footjax and AlterG setup at Winsport Medical Clinic. I've had one trial session and the first of some scheduled sessions.  After the trial session, my quads and hams were a bit sore - like I'd been running! No knee pain!! I've decided to give it a try. Very interesting feeling - you put on a pair of neoprene shorts with a "skirt" attached, similar to a skirt that you'd wear while kayaking. Then you zip yourself into the air bladder of the treadmill, turn it on, it calibrates to your body weight. The air pressure can take up to 80% of your body weight - you can adjust speed, incline, % body weight and walk forward or reverse on the treadmill. We'll see how I feel tomorrow.....

I ran/walked for an hour on the antigravity treadmill and no pain in my knee the next day! I was able to maintain my heart rate in my prescribed zones by adjusting the incline and speed. I kept my body weight at 50% for the hour. I ran as fast as 9 mph (14 kph) - for about 30 seconds....  

I feel the advantage for me over water running (which I will continue) is that you're actually running with foot strike and toe off vs. water running where you can alter your technique quite a bit without realizing it. I do try to pay attention to technique with water running - knee drive and relaxed heel to butt with toe off, foot dorsiflexed as you approach mid-foot stance. The plan with the anti-gravity treadmill is to use it as a rehab tool to gradually increase my volume and the weight I take through my body. Relieving the impact on my knee joint is the key so we'll see how I go.  And.... it continues to be yet another example of how reducing my body weight will do only good things for me. Another challenge for me on the road to Ironman Arizona!

Off to bike camp in Vernon for a week with the Talisman Tri Club and the expert coaching of Jack and Paul.

Happy training - Ciao, Cindy

Is this a sign?

Some days are better than others.  We all have those crazy days when we wonder what was the point?

• Monday PM - bag ready to go as I'm going to have a long workout and Physio on Tues.  Plan to w/o in am, then Physio after work.  Even have my breakfast ready to go in the fridge.
• Tues morning - get up, feeling relatively rested, ready to go out the door --> glance at clock 3:22 AM! WTF?  Not so proficient at managing alarm clock - set alarm correctly, but changed the time in doing so.
• Back to bed - reset time and still aim to get in w/o before work.
• Wake up - 8AM! WTF? Forgot to turn alarm on after fixing time.
• Whatever, hour late for work, long evening ahead --> physio, then workout....
• Physio uneventful, but always helpful.
• Back to gym - ready for 30 min swim, 1:20 min water run.
• NO BATHING SUIT IN BAG!!
• Go home, have dinner, in bed by 9:00 PM.
• .... and so it goes.

Happy training

Ciao, Cindy

Broken!

I'm broken.
My Garmin is broken.
My knee is broken (OK only figuratively); therefore, my running is broken.
The Physio says to tell the Coach, "Stop breaking me...."
My head says go, my body says - not so fast there missy.

Refocus - water running replaces running as even the elliptical is making my knee sore.  Less intensity on the bike, but still able to complete rides (I love my bike!). Swimming is going well overall, as long as I'm not wearing fins.  Llew's classes on hold as they are very intense and I'm not tolerating walking downstairs, never mind doing a bunch of weights.  Need to buy a new Garmin...  Thank goodness for physio, massage and coaches!

So there it is - progress and set-backs.  I'm trying to keep things in perspective and moving forward.  I swam the furthest ever this week - 3800 m!  Time needs work, but glad I was able to complete the distance. Finding time to get everything in is a challenge some days, but I think I have made 80% or more of my scheduled workouts!  I attended Jack's talk this evening and he identified consistency as a key to being successful - I immediately came home and added up my workouts on Training Peaks - whew, that was a relief.  Not every week is perfect and Elmar chides me for switching up work outs. I'm happy with my coach and we'll have to come up with a different strategy for my running to move forward - not sure they'll let me do 42 km worth of extra laps in the lake at Arizona.

Next challenge - find a new person to cut my hair - now that's traumatic!!

Ciao, Cindy

"Cindy, you're going too fast - SLOW DOWN!!"

Did I hear that correctly??
Dang this coaching switch is turning out better than I ever thought possible. I'm not going to elaborate on the context of this conversation - just savor the fact that it was actually said out loud, about ME!! (Wait - he actually admitted that he has been trying to "kill me").

My nephew is currently staying with me and we frequently have this silly exchange - "Logan, guess where I'm going?" "To the gym?" "Guess what's going to happen?" "They're going to try to  kill you?" Redundant, but slightly amusing.  So far I keep coming home - often looking like a drowned rat, but heart still beating none the less.

After Christmas I had discussions with Jon and Llew and decided to not continue with Llew as a triathlon coach. Jon suggested Elmar and I meet and see if we might be able to work together.  Since I'm committed to Arizona, I was game.  I also interviewed another coach, but chose to stick with the Talisman as that's what I'm familiar with and I like the programming aspect of their Comprehensive Coaching Packages.  So onward I go.... We did another 20 minute time trail in our Sat bike class at the start in January and the elusive 200 W mark was crossed!!  I'm so happy with this result - something I've been chasing for the last 3 years.

Elmar has been doing my programming for the last few weeks and it's been a shock to my system. Really worn out last week and thinking I may not survive when Friday appeared in Training Peaks with a workout.  What the? Friday is my rest day - why does Elmar not know this?  This is not right, we're going to have words.... I immediately filled in every Friday for the next 3 months as "rest days". I think Elmar is still laughing at me as I again found a workout in the Friday box.  This one I think I can handle - stretch and use the roller for 30 minutes.  Ok I can manage that on a Friday...

Next week's goal may be to sort out where to put my bed at the Talisman as I'm there x 2/day many days.

Happy Training
Ciao, Cindy

5 AM, is it really necessary?

Since I returned from Arizona, I've upped my hours of training - game on for a YEAR!!  I've completed 3 previous coaching packages with Talisman ETS, I know I have to put in the time.  That I'm willing to do and getting up at 5 am again for workouts has been a BIG adjustment. Being coached by Llew continues to be a work in progress - hopefully we'll settle into a routine and make it through. Right now the focus is base building - I'm good with this,  my only question is how long is this phase? What's the next phase? I need structure, I want to know stuff ahead of time and prepare, pace myself, just generally stay on top of things.  We'll find a way....

I'm doing various run workouts - running on track (too much of a weenie to be outside in the snow and ice), treadmill (hill repeats), elliptical, and vary it with some rowing and I'm happy to say my body is holding up pretty well! Functionally, I'm noticing improvements - like getting up on a kitchen chair to reach the top shelves - I just stepped up, didn't need to think about it and didn't need the support of the counter.  Weird, but those little things sometimes stand out for me....  Did bike time trials this past week and was far better on my Sat morning TT - up 5W compared to Thurs!!

Christmas prep has been sacrificed - have made the most of my workouts, but didn't get the pyjama factory up and running this year - bad Auntie.  They'll have to be satisfied with stocking stuffers instead, but only if they actually make it to the mail box....

I'm also happy to say that I'm not feeling like I've "peaked" this time of year.  The base building seems to be agreeing with me and I'm going into the new year with lots of energy, not exhausted.  Now to stay the course and keep building.

Happy New Year everyone (and I hope you had a joyous and safe Merry Christmas) - this was supposed to be a December post, but there you go...._

Ciao, Cindy