Pretty Unsuccessful Week :(
Monday:
Swim = 60 min
Strength Training = 60 min
Tuesday:
Run = 55 min Hill Repeats
Cycle = 60 min easy
Wednesday:
Swim = 65 min
Brick = 80 min (60 min ride followed by a 20 min run)
Thursday:
Strength Training = 60 min
Cycle = 60 min easy
Friday:
Nothing...knee pain
Saturday:
Nothing...knee pain
Sunday:
Nothing...knee pain
I went to the Dr. today and had x-rays done as a precaution. No stress fracture...instead...I have patellar tendinitis...UGH!! I am not suppose to exercise for 2 weeks and start physical therapy next week. Lots of ice, ibuprofen and rest are in the near future to get through this!!
I am a 30 something woman trying to balance family, work and exercise. My husband and I finished Ironman Wisconsin on September 11, 2011!! It was AMAZING to hear Mike Reilly say, "You are an Ironman!!"
Monday, February 28, 2011
Saturday, February 26, 2011
No Pain...No Gain
Think about all of the times you have felt great...what were the costs that gave you that "great feeling?" Typically we don't have these "great feelings" without some kind of "pain" along the way. For me, higher energy has the "pain" of giving up sugar; race goal completion has the "pain" of training; training has the "pain" of early morning swims, basement trainer rides and long enduring runs; sleep has the "pain" of not socializing with friends. Right now, I have temporary pain in my knee as well. I know it will go away eventually. "Pain" seems to surround us everyday, but without it, we wouldn't know what feeling great is like.
What makes all of this "pain" worth while? Crossing the finish line of a "race" that you have been so dedicated to. For me, this "race" could be a 5K, 10K, 1/2 marathon, marathon, sprint triathlon, Olympic triathlon, 1/2 Ironman, Ironman, or just the race of life. In life, there are many everyday trials and tribulations that seem like a "race."
Sometimes the journey to the start line is the best part of the race. It is the direction, decision, determination and drive that gets me to the start line of any race. These same characteristics are also going to get me to the start line of Ironman in September. Finishing any race is the reward for the journey. Finishing Ironman will be the reward for all of the "pain" that I encounter on a daily basis during my journey to the start line of Ironman Wisconsin!!
What makes all of this "pain" worth while? Crossing the finish line of a "race" that you have been so dedicated to. For me, this "race" could be a 5K, 10K, 1/2 marathon, marathon, sprint triathlon, Olympic triathlon, 1/2 Ironman, Ironman, or just the race of life. In life, there are many everyday trials and tribulations that seem like a "race."
Sometimes the journey to the start line is the best part of the race. It is the direction, decision, determination and drive that gets me to the start line of any race. These same characteristics are also going to get me to the start line of Ironman in September. Finishing any race is the reward for the journey. Finishing Ironman will be the reward for all of the "pain" that I encounter on a daily basis during my journey to the start line of Ironman Wisconsin!!
Thursday, February 24, 2011
Goal Setting
Lately, I have been reading a book about mental training (The Triathlete's Guide to Mental Training). There are a lot of really great points addressed in the book...one of which is goal setting. It says that you should have goals for different areas of your life. It also mentions that these goals should be in writing so you can be held accountable to achieve them. It also states that you may need support from family and friends at times when you get side tracked to get you back on track so you can achieve your goals. For those of you reading this, please help me find the paved road again if I get lost on the gravel roads!! So...here I go...
My yearly goal...to be fit enough to be able to finish my first Ironman in early September.
My race goals...half-marathon in April, early season Olympic-distance race, marathon in May and a half-Ironman in July to prepare me for the Ironman event.
My feeling goal...to feel relaxed and comfortable during races and not suffer too much late in races.
My training goal...improve my 500 TT in the pool by 50 seconds (current 500 TT=9:35...goal=8:45), increase my power on the bike to help me ride comfortably at an average pace above 16 mph on long rides and running comfortably at an 8:40 pace for long endurance runs.
My lifestyle goal...cutting sugar out of my diet and getting at least 8 hours of sleep every night.
My fulfillment goal...succeeding at these new challenges and enjoying myself during training and racing.
By achieving the last 5 goals, I will set myself up to achieve my first goal...finish my first Ironman in September 2011!!
My yearly goal...to be fit enough to be able to finish my first Ironman in early September.
My race goals...half-marathon in April, early season Olympic-distance race, marathon in May and a half-Ironman in July to prepare me for the Ironman event.
My feeling goal...to feel relaxed and comfortable during races and not suffer too much late in races.
My training goal...improve my 500 TT in the pool by 50 seconds (current 500 TT=9:35...goal=8:45), increase my power on the bike to help me ride comfortably at an average pace above 16 mph on long rides and running comfortably at an 8:40 pace for long endurance runs.
My lifestyle goal...cutting sugar out of my diet and getting at least 8 hours of sleep every night.
My fulfillment goal...succeeding at these new challenges and enjoying myself during training and racing.
By achieving the last 5 goals, I will set myself up to achieve my first goal...finish my first Ironman in September 2011!!
Tuesday, February 22, 2011
Problem Solved
Monday morning while swimming, I had an epiphany!! My knee pain is caused by my new bike shoes!! What? New bike shoes cause knee pain? How? Well, let me explain. When you get new bike shoes, the cleats on the bottom tend to shift out of proper alignment very easily. (Oh, but first it is important to get the cleats in the same alignment as your old shoes...as close of alignment as you can anyway...Problem #1.) The cleats tend to shift even more if you tighten your pedals too much to the point that you can't get your shoes in and out of the pedals at all (OOPS...Problem #2. When I did this, I really twisted the cleats on the bottom of my shoes). Once the cleats are out of proper alignment, the entire leg is also out of proper alignment, thus causing potential ankle, knee and/or hip pain. Problem #3...riding for multiple miles with the cleats improperly aligned.
I decided to take my bike, old bike shoes and new bike shoes into Skunk River Cycles after my swim and had Ronn, the owner, help me properly align the cleats on my new bike shoes. Now I should not have any more problems. I am so excited that it was something so simple!! What an easy fix!!
I did learn a very valuable lesson for the future...check the alignment of the cleats after nearly every ride for the first month or so when new bike shoes/cleats are purchased. I will definitely be doing this over the next month!! I was also told that about once a month after that it is important to recheck the alignment to make sure nothing has shifted. I will also be doing this...no more knee pain for me!!
Problems solved!!
I decided to take my bike, old bike shoes and new bike shoes into Skunk River Cycles after my swim and had Ronn, the owner, help me properly align the cleats on my new bike shoes. Now I should not have any more problems. I am so excited that it was something so simple!! What an easy fix!!
I did learn a very valuable lesson for the future...check the alignment of the cleats after nearly every ride for the first month or so when new bike shoes/cleats are purchased. I will definitely be doing this over the next month!! I was also told that about once a month after that it is important to recheck the alignment to make sure nothing has shifted. I will also be doing this...no more knee pain for me!!
Problems solved!!
Sunday, February 20, 2011
Training Train Temporarily Derailed
This week I torqued my right knee during a strength training exercise on Thursday and have had some pain in my knee ever since :( I have been taking it really easy the last few days hoping that I will be on the mend and can get back on the training train soon. This week, I missed a run, ride, and two swims as a result. I also had to cut a ride short :( I haven't missed any workouts in the first 6 weeks of training, but this week the training train was derailed...UGH!! I am hoping that I won't miss any workouts this week.
Between rest, ice and ibuprofen, I am hoping to be back on the training train really soon. I have been told by others to go to a free Physical Therapy screening to determine if it is something serious or not. I am going to see how it feels tomorrow and then decide if I go to PT on Tuesday. I feel as though if I rest my knee, I will be back on the training train soon. It feels a lot like tennis elbow in the knee, which heals with rest. (I know that many of you who have had IT band issues are thinking, "Oh no, she has IT band and is in denial." I do not have IT band...wrong side of the knee for IT band issues. The pain is on the inside of the right knee.)
Come on Rest, Ice and Ibuprofen...be my friends and put me back on the training train ASAP!!! I mentally fall apart when I am not training...
Between rest, ice and ibuprofen, I am hoping to be back on the training train really soon. I have been told by others to go to a free Physical Therapy screening to determine if it is something serious or not. I am going to see how it feels tomorrow and then decide if I go to PT on Tuesday. I feel as though if I rest my knee, I will be back on the training train soon. It feels a lot like tennis elbow in the knee, which heals with rest. (I know that many of you who have had IT band issues are thinking, "Oh no, she has IT band and is in denial." I do not have IT band...wrong side of the knee for IT band issues. The pain is on the inside of the right knee.)
Come on Rest, Ice and Ibuprofen...be my friends and put me back on the training train ASAP!!! I mentally fall apart when I am not training...
Week 7 on the IM Moo train
This week wasn't very successful :( Good thing it was a recovery week!!
Monday:
Swim: 60 min
Strength Training: 75 min
Tuesday:
Nothing...
Wednesday:
Brick: 60 min ride followed by a 20 min run
Thursday:
Run: 55 min
Bike: 30 min outside...it was 72 degrees today...what a GORGEOUS day!!
Strength Training: 90 min...I torqued my right knee during my workout and have had some knee pain since Thursday :(
Friday:
Nothing...
Saturday:
Nothing...
Sunday:
Ride: 1 hr 50 min
I was suppose to have ridden for 2 hr 30 min, but my knee started acting up at about 90 minutes, so I decided to cut it short so that I wouldn't do more damage...UGH!!
Overall, not a very successful week for training for me.
Monday:
Swim: 60 min
Strength Training: 75 min
Tuesday:
Nothing...
Wednesday:
Brick: 60 min ride followed by a 20 min run
Thursday:
Run: 55 min
Bike: 30 min outside...it was 72 degrees today...what a GORGEOUS day!!
Strength Training: 90 min...I torqued my right knee during my workout and have had some knee pain since Thursday :(
Friday:
Nothing...
Saturday:
Nothing...
Sunday:
Ride: 1 hr 50 min
I was suppose to have ridden for 2 hr 30 min, but my knee started acting up at about 90 minutes, so I decided to cut it short so that I wouldn't do more damage...UGH!!
Overall, not a very successful week for training for me.
Tuesday, February 15, 2011
Recovery Week
What a beautiful week for a recovery week!! Not only is the number of scheduled workout hours less for the week, but the weather is going to be GORGEOUS (62 on Thursday)...it can't get better than this!!
One might ask, "Why are recovery weeks important?" The answer is simple...improvements in one's fitness occur during recovery weeks when our bodies have ample time to rebuild and repair. After a workout is finished, our bodies are actually weaker...not stronger. It is important to rest between workouts and to have a recovery week to let the body repair and build that strength that we think we are getting from a tough workout or series of tough workouts. If we continually push our bodies with every workout every week, we will most likely become overtrained and encounter injuries.
How often should recovery weeks arise during a training plan? That depends on your current fitness level, your training history, how well you recover, the diversity of the event and distance you are training for. A well designed training plan not only has recovery weeks built into it, it also has recovery workouts built into every week so recovery can occur between high intensity workouts.
Naps are great ways to recover!! Unfortunately, not everyone has the luxury of taking a nap after a high intensity workout. Many people have jobs, kids, housework, etc. that can interfere with that nap. My hubby and I have decided that if we are going to properly train for IM Moo, we are also going to have to incorporate proper recovery. As a result, we have had many evenings that were early to bed and many naps after high intensity workouts. For instance, this last Friday night we were asleep before 7 pm and slept for nearly 11 hours. We then took a 2 hour nap on Saturday and were in bed by 9 pm for another good night's sleep (consisting of about 10 hours). I know this doesn't work for everyone, but it works for us and I know this won't change :)
I love my recovery weeks!! It really makes the hard core training weeks that much more enjoyable and beneficial. All I have to say to my muscles this week is..."Build, baby build!!" I am ready to come back stronger next week :)
One might ask, "Why are recovery weeks important?" The answer is simple...improvements in one's fitness occur during recovery weeks when our bodies have ample time to rebuild and repair. After a workout is finished, our bodies are actually weaker...not stronger. It is important to rest between workouts and to have a recovery week to let the body repair and build that strength that we think we are getting from a tough workout or series of tough workouts. If we continually push our bodies with every workout every week, we will most likely become overtrained and encounter injuries.
How often should recovery weeks arise during a training plan? That depends on your current fitness level, your training history, how well you recover, the diversity of the event and distance you are training for. A well designed training plan not only has recovery weeks built into it, it also has recovery workouts built into every week so recovery can occur between high intensity workouts.
Naps are great ways to recover!! Unfortunately, not everyone has the luxury of taking a nap after a high intensity workout. Many people have jobs, kids, housework, etc. that can interfere with that nap. My hubby and I have decided that if we are going to properly train for IM Moo, we are also going to have to incorporate proper recovery. As a result, we have had many evenings that were early to bed and many naps after high intensity workouts. For instance, this last Friday night we were asleep before 7 pm and slept for nearly 11 hours. We then took a 2 hour nap on Saturday and were in bed by 9 pm for another good night's sleep (consisting of about 10 hours). I know this doesn't work for everyone, but it works for us and I know this won't change :)
I love my recovery weeks!! It really makes the hard core training weeks that much more enjoyable and beneficial. All I have to say to my muscles this week is..."Build, baby build!!" I am ready to come back stronger next week :)
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