Progress Report

There are positives and negatives when running with a friend who's faster than you.  The conversation and camaraderie can't be beat.  However, it's very easy to beat yourself up -- physically and emotionally.

Both happened this morning when my buddy John and I ran a hilly trail course at Griffith Park.  I love having a friend run with me -- it's relaxing and borderline sacred in terms of being able to unwind without interruption.  And the views, as you can see in the image accompanying this post, are fantastic.  On the other hand, I totally ignored my scheduled workout (stay in heart rate zones 2-3) in the name of keeping up.

Here's the frustrating part though.  I used to be able to tear through this particular trail last year during the height of my speed and Ironman training, notching off 7:30-9:30 miles with ease. Today, no such luck.  John's watch data indicated we ran between 11:00-9:10 miles.  I was wheezing afterward.

What's happened?  I do know this: I'm nowhere near being in Ironman shape.  But I won't get down about it.  Rather, I'll use today's run as simply a benchmark in where I'm at from a fitness standpoint.  There's a lot of training left to go before Ironman Coeur d'Alene.  And I'm really glad I barely have any races this season between here and June 26.

Somewhere between now and then, I hope to pick up the pace while carrying the same level of conversation as today.  Even though my workout wasn't the best in terms of performance, I'll remember it more for the progress report of where I'm at in my training physically, along with the laugh-out-loud moments John and I enjoyed.

Gotta keep the training fun, right?

146 days and counting.

Enjoy it While it Lasts

I interviewed a pro triathlete today for my next Lava Magazine column.  No, I'm not saying who. What strikes me about my relatively short time in the world of triathlon is how accessible, humble and gracious professionals are in this sport.  I used to cover high school and college sports for a local newspaper as well as my college daily (Arizona Daily Wildcat).  The athletes were coddled and spoiled, treating us press-types as the scum of the earth.  Even when I was in college and interviewing my peers.  There were exceptions to my experience as a sports reporter (Phoenix Suns forward and Duke University graduate Grant Hill being most notable), but by and large, interviewing athletes ranked right up there with voluntary abuse.

Yes, I said voluntary abuse -- I went there.  I would know about it too, as one college basketball player tried choking me once after practice. (A story for another day.)

Anyway, my point is I feel like I'm on the ground floor of a sport that ought to explode onto the mainstream scene at any point.  The sport is growing exponentially.  People are taking notice.  But right now we're in the golden period where pros still appreciate any exposure they can get.  They seem to answer their own emails, tweet their own messages, return phone calls when you try to reach them, and even say thank you once an article has been published.  When I was a kid and thinking about being a sports columnist, these were the kinds of athletes I had always hoped I'd be able to interview.  Young, hungry, gracious.

I'd like to see triathlon gain the mainstream exposure it deserves. It's a healthy lifestyle that often employs a charitable angle at races.  And it's something one can do for many, many years.  Yet, I realize what a good thing we have going now.  I don't want to hold the sport back, but I will remember these days fondly.  When I can talk with champions without layers of middlemen.  When we can exchange restaurant recommendations via gmail.  When we can talk about friends in common without a PR person motioning me to hurry the conversation along.

I wonder how long we'll have left to enjoy these graceful champions before the next reality TV series,  action figure lineup or cheesy movie with d-level celebrities dilutes the magic we have now.

Until then, I'll enjoy it while it lasts.

147 days and counting.

Get Better

Why do we push ourselves so hard as triathletes? Why do we spend our discretionary income hurting ourselves, mentally and physically?

What do we get out of it?  What are we looking for?

I think the answers to all these questions and more change over time.  We evolve from, "Because I want to know if I can do it," to, "Can I do it again?" to "How good can I do it consistently?"

But still, what's pushing us forward?  Is it desire?  Is it fear?  Is there some outside inspiration that propels us, ala Livestrong?  Does it come from within?  I wondered that today as I was enduring a painful Graston Technique in my ART session where a cold, blunt metal device that resembled a boomerang was being thrust back and forth into what felt like my hip bone.  I winced, grimaced and gripped the chair as I lay prone on my left hip.

Why am I doing this to myself?  What am I trying to prove that's worth all this pain?

For me, that answer, and the motivation that comes with it, changes every day.  It can be a song that fires me up.  An inspirational story pushing me forward.  An insult or jab from someone teasing me.  My coach saying something positive to me.  A trainer encouraging me to squeeze out one more rep.

But for every answer, there's a voice from within that says something.  A voice speaking to me.  "Go farther."  "Try harder."  "Push!"

And even on the ART therapist's table this morning amidst the pain and scowls, the only voice I really heard was, "Get better!"

Maybe that's what it's all about in this crazy sport. "Get Better."  Become a better swimmer.  Recover faster.  Learn something new about yourself. Explore a new trail.

Getting better hurts.  But I think the pain is necessary.

What do you think?

148 days and counting.

Officially Recovered

It didn't occur to me until late this afternoon that I had run three days in a row, each without pain.  Nearly six miles with several climbs on Friday, three miles yesterday following a long pain-free bike ride and today, nearly eight miles of trail running in just shy of 1.5 hours. Yeah, I'd say that marks a recovery or if nothing else, a significant improvement.

Duration: Two months exactly.  About one month longer than I ever expected.  But better late than never!

Now, what contributed to this recovery?  I think it's a number of things that all blended together:

-- Accepting the need for recovery: This was definitely the most difficult part of the process.  I thought I could just leap back from my Ironman after a few weeks and start workout out again for the next event.  Not even close.  Once I realized that, my real recovery began.

-- Listening to my body: I had twinges in my hips, knees and IT bands I wasn't used to, and instead of ignoring the pain I did something about it.  I pulled back on races, consulted my coach, personal trainer and ultimately, my ART therapist.  There's a time to ignore pain (perhaps in a race) and a time to acknowledge it (training, post-race).  I'm very grateful I chose the latter route.

-- Taking time to recover: Once I accepted that I needed a recovery, I decided to let the process run its course.  I'm inpatient, so this step was especially difficult.  But it's necessary because rushing through an injury will likely just make matters worse.

-- Extensive stretching: Instead of workout out, I stretched.  And when I wasn't stretching, I was trying to schedule a yoga class.  While it's nowhere near as fun (for me) as cycling out on the open road, I've felt the differences from stretching and foam rolling more often.  Combined with the ART therapy (below), my body has felt fresher lately.  In addition to stretching though, I got back on a strength training regimen that has helped my muscles replenish themselves.  I've been careful to primarily rely on body weight, cables or light weights and met with my trainer to ensure that all exercises helped alleviate my leg problems, not contribute further to them.

-- Active Release Technique therapy: ART therapy has made a huge difference, in my opinion.  I was skeptical at first but am now a believer.  My hips have experienced the biggest benefits so far from the gripping manipulation techniques, and my IT bands are no longer tight like they were in the weeks immediately following Ironman Arizona.

-- Overhauling my running form: I've used the past few weeks to try and ditch my heel-striking ways once and for all.  The process has been long and slow, and at time frustrating. I'm slower than usual.  My calves have been sore, but the end-result should be more pain-free running and ultimately I should be faster by leaning forward and relying more on forefoot striking.  The key for me has been not to get frustrated, or be intimidated by any upcoming races.  My light racing calendar this year is helping me emotionally accept being slower and the moment and being more diligent about learning to run again.

-- Re-emphasis on nutrition: The holidays added weight to my frame, but not the good kind. More like the chocolate kind.   There's probably more of a connection between my lack of recovery and poor nutrition than I'd care to admit.  But once the New Year rolled around, I took a balanced and healthy diet more seriously.  Do I think nutrition was the primary factor in helping me repair myself?  No.  But I do believe in the "body in, body out" mantra, and it's no coincidence that my recovery took a sharp turn for the better in January compared to December.

Will my recovery last?  Can I finally put Ironman Arizona in the rear-view mirror once and for all?  Time will tell.

But I'm finally ready to focus on on improvement, not recovery.  If you are recovering as well, I hope this primer helps you!

149 days and counting.

Reunion

You know you've been away too long -- from anyplace -- when several people ask where in the world you've been.

That's what happened to me this morning when the Fortius gang got together at a new local bike shop for a repair clinic before hitting the Malibu Canyon hills for some sweet cycling torture. I've been training on a different schedule lately, and with the holidays thrown in, teammate time took a back seat.

It was great to see everyone. Lots of laughter and learning, including how to measure chain wear (with a digital monitor, no less) and how to become more efficient at back tire removals (roll the wheel backwards to get more room and separation from the chain).

The ride itself was very productive: 4,100-plus feet of climbing and a new record at 7-Mile Hill (9:56). Last year my PR was 11:00, I think, so definite progress with climbing. We followed the bike with a short brick, which further made me realize that A) running with a new stride may be more taxing at first, and B) I'm still nowhere near my pre-Ironman conditioning level. I eked out 8:30-9:00 miles but my heart-rate was in zone 3 most of the time (150s bpms).

Though the ride and run were confidence boosters, I'll remember today more for spending time with teammates and friends. It makes a huge difference in training as the hours on the clock rapidly vanish. It's like getting a play date when we were kids.

And just like childhood, I'm off to take a nap. The one thing about getting older...naps become more and more cherished when one can find the time to squeeze one in.

150 days and counting.

No Pain!

Two months to the day of Ironman Arizona, I enjoyed my first truly pain-free run. Hallelujah.

Hallelujah!

This wasn't any run either.  For those of you who live near Sherman Oaks, I climbed Woodcliff St. all the way to Mulholland Drive.  And ran back down, a beating on the quads.

Did I mention it was pain-free?

The best part? I re-discovered a near eight-minute mile, clocking an 8:20 with my new running form and what felt like minimal effort. Glutes were firing.  Legs were kicking. Forefoot was striking.

Hallelujah!

Here's my Garmin run data below.  I know it's not that impressive from a distance or speed perspective, but the progress alone was the best Friday gift I could get.

To top it off, I made it out of work early enough to attend the Black Dog Yoga deep stretch class tonight.  This opened my hips up wide, along with my smile as many of my Fortius teammates joined in the fun.  Some of whom I haven't seen in weeks.

Now I'm going to take Steph out to dinner.

In short, this weekend is starting off just right.

151 days and counting.

Graston (Torture) Technique

See these instruments? Do they kind of remind you of these instruments?

Yeah, me too.  That's what I thought this morning before work when I first saw Dr. Ben pull a device out that resembled a butter knife and told me, "this is going to hurt a little bit."

At least in surgery you get an anesthetic.

The device Dr. Ben used is called a Graston tool, one of six that encompass the Graston Technique, which helps alleviate adhesion in soft tissue muscle.  From what Dr. Ben explained, an adhesion occurs when soft tissue or fascia crosses over onto itself or becomes knotty.  It should be smooth and run parallel to muscle.

One of the by-products of the Graston Technique is bruising of the affected area on your body.  It's done on purpose to help restore blood flow and dissolve bad tissue.  Dr. Ben told me to expect a fairly heavy amount of bruising over the next two days.  I'm starting to bruise tonight, 10 hours later.  Let's see what happens when I wake up.

The pain is manageable.  It feels like a sharper version of a rolling pin moving across your affected area, though the Graston tool generates a hot sensation on your skin from the friction (though gel is applied first).  If you've had a lot of massage work done, the pain is similar to a deep tissue massage.  On a scale of 1-10, with 10 being screaming in pain from a brutal massage, my first Graston session was a 6.  Not comfortable, not pleasant, but I've faced much worse.

The reward?  A lunge stretch with Dr. Ben immediately following the treatment and feeling no pain in my hip area at all.

Was that because of numbness?  Maybe.  Did I care?  Not at all.

In fact, I rewarded myself with breakfast across the street.   It's not unlike being a little kid when after scraping myself I'd beg for chocolate ice cream as a "reward" for my bravery having alcohol rubbed on the wound.

I'll post pictures of my bruise tomorrow if it gets nasty.

And now, bed time.

152 days and counting.

Hips and a New Workout Regimen

Before jumping into what amounted to a fairly important two days in my training and tri-writing career, I wanted to share my second "Mind Games" column for Lava Magazine online.  I'm pretty proud of this one, and hope it somehow helps you in your training if you've ever gone through or are going through some tough times right now. If you haven't already, check it out and let me know what ya think or if you've found other methods have helped you overcome disappointment. OK, now to our regularly scheduled blog post.  Apologies for not writing last night -- Steph and I had a wedding-related class and got home late.

So here below is an unedited IM chat my physical trainer, Shannan, shared with me that she had with a grad school professor of hers.  He’s a Ph.D. in biomechanics and doctor of physical therapy.  This conversation occurred after I described to Shannan my ART therapist's analysis of my hip area problems, which were initially diagnosed as psoas-related, then we moved to the hip flexor, and now we've been looking at the gluteus medius.  This of course relates to all the post IM Arizona problems I've been having.

Shannan thought the problem may be something else.  And she's been right about me before.  Shannan's the one who attributed my early IT band troubles in my running career to flat feet and advised I get fitted with orthotics.  I did, and my IT band problems went away. So, Shannan has accurately predicted things in the past.

Here's the IM chat:

Shannan: Hey- I have a case study for you, 90% sure it’s  trochanteric bursitis or G. medius tendonitis; abnormal hip pathology is primary symptom.

Male; mid-30’s; fine-boned; ironman finisher; significant pronator (wears bilateral orthotics); confirmed leg-length discrepancy; palpable abnormality at the greater trochanter.  His ART guy thinks it’s an overactive G.med but unless he strained it there’s no way…I can visually see a mass and I can feel the difference.

Doctor: History of back injury? Lower back problems, glute insufficiencies?  What are his running habits (trail, road, treadmill)?

Shannan: He has spondy, little scoliosis, glutes are pretty insufficient but no L4-S1 acute injuries that I know about; in other words nothing that would prevent building them up.  He does a lot of trail running…

Doctor: I would do a Trendelenburg test to check out his abductor reflexes.

Shannan: Yeah, I’m thinking it’s an abductor weakness (not overworked as the ART therapist suggested), but I stopped the abductor exercises because I don’t want to provoke the inflammation??

Doctor: Right, usually an ultrasound is needed to determine exact etiology; however, bursitis will not cause pain upon resisted abduction, but G. medius will hurt like a mo fo (well, mo fo point tenderness pain).  Keep off the abductor exercises until pain goes away a bit, but you’re correct in diagnosing the abd weakness.  Build up his glutes, too.

Shannan: What about stretching?  Deep tiss massage?

Doctor: Massage is good to deliver blood flow; stretch all he wants, but it’s not going to help if it’s articular.  I suggest he gets those orthotics checked; at the rate he trains he may need a new set every 6 months.  Also, until the condition improves I do not recommend trail running because the uneven surface does not help- both conditions are caused by some type of asymmetry, and trail running is contradictory.  I understand the training demands, but he should run on flat surfaces.  ART is fine, never hurts.  What’s his size?

Shannan: He’s 5’7” and probably around 137-140 this week.  Fine-boned

Doctor: He’ll have a double hip replacement at this rate…

Aside from being mildly annoyed with being called "fine-boned" (what am I, a herring?), the last sentence obviously got my attention.  It's what occupied a good portion of discussion today in my personal training session with Shannan.  Fortunately, she doesn't think I'm on track for such a dreadful fate.  It was the doctor being off-the-cuff and dramatic, in her words.

Instead, after doing some mobility drills and balance tests where I stood on one-leg and resisted pressure using my legs to push outward, Shannan thinks the problem is tendinitis or bursitis in the hip joint that connects the femur.  That would explain the puffiness as it's likely fluid build-up.  The solution, in her opinion, is getting an ultrasound at my MD office and then a shot to reduce the inflammation.

That sounds a LOT better than replacing two bad hips!

To combat the problem, Shannan produced the following workout regimen.  I'll be doing this twice a week for the next few weeks and will let you know how it goes.

153 days and counting.

PS: I have contacted Newton about reviewing a pair of shoes for the blog based on your passionate feedback about how much good they've done some of you. So far, Newton has been amazingly responsive and open.  I'm embarking upon this experiment against the wishes of my coach and ART therapist.  But that's where the potential lies for a great story.  I'm thinking of it as the Newton Challenge.  If they're good for me, they're good for anyone.  Newton's up for the challenge and I'm up for the risk.  I'll use the shoes exactly as intended in the ramp-up period and share what I find at the end.  I'll drop a few snippets here on the blog to give you an idea on how it's going.

Monday Blah

Short post tonight.  We've got company over and now Steph and her girlfriend are watching The Bachelor.  I have a few minutes to jot down some thoughts. Remember the other day when I said I enjoyed biting off more than I can chew?

That caught up with me today.

Long day of work.  Long hour of isolated leg training exercises on the stationary bike, and a lifting session at lunch.

Monday feels like Friday.  And to top matters off, I've got a meeting set up with Coach Gerardo  (at his suggestion) where we're going to revisit my training goals and workout priorities.  Apparently my last few blog posts have set off an alarm. I guess I understand why.  I know I'm overcompensating for my long recovery period by trying to get back into shape that much faster.  But I know it doesn't work that way.  Still, like always, I want it all now even though I know patience rules the day.

Sometimes we're our own worst enemies.  Heck, maybe not just sometimes, but perhaps more often than not.  Lately, maybe I've been just that.  I know I'm my own worst critic, that's for sure.

I've got a 6 a.m. swim tomorrow followed by a trail run.  Not much time to dwell on anything but putting today behind me and moving on to the next.

155 days and counting.

Biting Off More Than I Can Chew

So here's my first pass at a video blog.  Please excuse the loud gusts of wind, I'm not sure exactly what to do about that outside of telling The Man Upstairs to keep things quiet when I'm trying to record! I tried capture the emotion of the bike ride while it was happening, instead of writing about it after the fact.  I think I failed miserably but the bright side is I will get better.  Hope you enjoy it, if you can get through watching it!  The scenery is gorgeous, when I'm not screwing it up.

Today's training made me realize just how much more I bit off than I could chew this weekend.  I ran nearly eight miles and climbed about 900 feet in around 1:25:00 today in 75-degree weather.  The good news is that my knees felt fine the entire run, and I was able to remain (mostly) on my forefoot in my strides.  I think the key to forefoot striking that has really helped me is not the avoidance of heel striking, but rather placing more of an emphasis on the forefoot than usual.  This is allowing me to find an acceptable middle ground (no pun intended) while running instead of potentially shredding my knees and Achilles.

Yet, by the time the run was over, I was totally exhausted.  My run called for activity between zones 1-4 on the heart-rate monitor.  I took that to mean I could run for extended periods in zone 4 while climbing.  Having the UCLA men's and women's cross country team out on the course with me didn't help me keep my pace in check, nor did the Spanish female marathoner who ran a 2:09 at Big Sur.  Are you kidding me???  Well, I kept up with her on a few uphill climbs, but she revealed at the top that she had turned her ankle and was taking it easy.

Ouch.

Following the run, my day wasn't close to over.  I had promised Stephanie that we'd spend more time this year exercising together, which manifested itself in our first tennis outing in more than a year.  Surprisingly, it went well for both of us!  We had a few rallies, nobody pulled anything, and all tennis balls stayed on the court.  Win!

Then, following lunch together and a nap (in the middle of the Jets-Patriots game!) I tried to fit in yesterday's swim that I flaked on yesterday.

This time, instead of sitting in the parking lot I actually made it into the water.  What a mistake.  I was terrible! I felt like a boulder in the water, and couldn't even complete the full workout (10 minutes easy laps, 5x150 drills and 4x300 moderate pace).  After my second 300, I saw my scheduled workout time had come and gone and decided enough was enough.

So far, that's a big difference between this year and last year's training.  When I'm done, I'm done.  I'm not forcing things perhaps the way I did last year.

Except when I overdo it for hours on end beforehand.

Still, whether it's a video blog that didn't quite turn out as planned, a bike ride gone slightly awry, a run that got derailed by my own competitiveness, or a swim that didn't meet expectations due to exhaustion, I wouldn't have it any other way.

Isn't it great to overextend every once in a while?  To push beyond our comfort zones?  To try and fail?  It's weird, but I think there's pleasure in that. Stagnation is boring.  Following the plan all the time gets stale.

I hope you've been able to bite off more than you can chew a little bit too.

156 days and counting.