156 Days Part 2: Friday Night Bike Ride and TRX

Yes, a sign that I am now old is that instead of pondering how I am going to fulfill my weekend nights of good times I now look forward to a nice workout knowing I can sleep in past 4 am the next day.

Last night(Friday) I hooked my bike up to my trainer to see how the knee would handle a 30 minute ride. During the day I made my way to Kaminski for some ART. Dr. Walden is amazing. He tested out a few other places on my body to see if there was possibly another reason for my knee pain. He agreed my seat position was going to make a huge difference(hopefully). He also tested my abs by having me try to raise my leg and resist his hand pressure. While doing so he checked my leg strength and something with my ab. I don’t know all the technical lingo, but he found a problem, ran my body through some pain and tests and I walked out feeling so much better. I am always amazed by the body when I come to see Dr. Walden in terms of how so many parts of the body work together to make simple things happen.

Last night around 9 pm I jumped on the bike. My workout was pretty simple for the first week

30 Minutes of Riding with cadence above 100

I knew right away my knee was feeling better. I have not been able to push above 100 cadence since Jan. 24th when my knee locked up big time.

While riding I realized many things
– I am starting from scratch on the bike as my butt was sore 15 minutes into the ride
– I was tired from pedaling 100+ after about 13 minutes
– I am glad I am starting 31 weeks out where I can gradually build my base and threshold on the bike and run because I need
– As much as I don’t like to admit it, the knee injury has been a wake up call to do things right and gradually. I just want to go all out and go big, but the body cannot handle that. It is about doing things in small steps and taking care of the body

I was able to finish the ride with success. My knee was sore the last 5 minutes which is to be expected. I was happy to be able to ride 25 minutes at 100+ cadence and feel good. This is a big step in the right direction.

I finished the 30 minute ride knocking out 10.58 miles with an avg. cadence of 101

After my bike ride I headed to the other part of my basement where I have my TRX set up. It is nothing pretty, but it allows me to get the job done. I completed two rounds of the TRX workout. I have plans of going three rounds next week, but two rounds is good for the first week. This makes you sweat bullets and for as simple as it looks, it is a tough workout. I did not have a way to time myself so I just went with straight sets tonight. This might have been harder with sets.

TRX Crunch – I really like this one, but it sure is not that easy
TRX Hamstring Curl to TRX Hip Press Combo – I still hate this one and I find it very difficult to perform. It really stresses my hammies and I feel like they are going to cramp. I have some work to do.
TRX Oblique Crunch – OMG!
Overhead Back Extension – I think I need to work on this one more because I did not feel much from this exercise.
Balance Lunge – This was good for my legs
TRX Lunge – a big challenge working on balance and proper form.

I performed sets of 10 for all of these except the Oblique Crunch where I performed 8 on each side.

At the end of set 1 I added
Push-Ups with hands in TRX
Bicep Curls

This took about 15-20 minutes and I felt good. I am a little sore this morning as I stretched out some muscles that I have not stretched in a while. It was a good night of working out.

For the weekend I still need to get in

– 60 minute bike ride in Z2(I don’t know my HR Zones, but need to get a Power Meter for my bike)
– a long run – my running is above the basic levels so I don’t want to lose too much. I plan on running at least 90 minutes, but nothing more tomorrow morning.
-One more TRX workout

I am supposed to play in a basketball game Sunday as well. I will see how the body feels. No need to tweak my body trying to live my glory days on the hardwoods.

What do you think of this post?
  • Awesome (0)
  • Interesting (0)
  • Useful (0)
  • Boring (0)
  • Sucks (0)

Triathlon Training: Week 7 – Wednesday Swim

Wowsers! This was a tough workout. Possibly the toughest to date for me.

Here is the swim workout Chad and I knocked out today

Week 7 - Wednesday Swim(Swim Workout #2)

For some reason this does not look like much on paper and for the most part most of this was not too bad. However, the 7 x 200 threshold intervals about caused me to drown. Let’s break it down from the beginning for my own sake.

Alarm went off at 4:20. I fell back asleep until 4:54 jumped out of bed scrambled to the Y and was in the pool a little after 5:00. The pool was packed today. A few lanes went to circle swimming. A lot of action.

Warm-up went well. Shoulders were sore and tired from a combination of Monday workout and also I have been adding push ups each day during basketball practice. It took a while to loosen up. They were more tired than sore.

Drill set went well working on 6 count, shark fin, one arm swim, and pull.

Then the nightmare came. 7 x 200 with 45 second rest. I had to pace myself and despite not swimming very fast I was at my threshold. I always found the first 125 yards good, but the last 75 yards were super hard. By the time I was at the last 25 my arms were dead, my legs where shot and it was just survival to the wall. I tried different mental approaches to break up the 200 yard splits. By the third set I was gassed. I had to fight through it. I don’t know what they put in the water, but the fourth set I got some water in my goggle and it just burned my eyeball the entire time. I made myself deal with it because this could happen come race day and I am going to have to prepare myself for things not being perfect. I am pretty sure that whatever is in the water cured my vision and killed off any cataracts forming. The last three sets were all mental. Just learning to keep my breathing relaxed and fight through the fatigue. I was so relieved to have survived this set. It was a great for helping my swim, but a great indicator I have a long way to go. I completed each set around 3:10 – 3:15. I was consistent which is good. I had a five second increase on sets 5 and 6.

We moved next to the 4 x 25 swim sprints. These were not as bad, but it is amazing how much you can rev your heart rate in 25 yards. I was dialed in right around 16-17 seconds for each of these.

Kick set went well working on kicks with the board and fins and also on my back. I switched each 50. I still cannot get my legs on top of the water while on my back. The only to do so is to not extend my feet which is not what I want.

Last, I finished up my cool down with 100 free, 100 pull, and 100 free with fins. I knocked out the 2500 yards of workouts in about 60 minutes. It felt good to accomplish this.

I cannot thank Chad enough for joining me on the training. He really helps me fight through my mental weaknesses when I think I can’t do another set and he tells me to get ready. He is much faster than I so it helps to have someone to push myself against. I know I must focus on myself, but there are days when you need some external motivation. I have come a long way, but without him joining me on these workouts I might not be quite where I am right now. Also, the instruction from Zapolski has helped me as well. She sees the end of my workouts when she comes in to swim at 6 and is able to break down more of my swim stroke. She has give me some more food for thought today to help me improve my swim. I appreciate her coaching. Without her giving me guidance and telling me what I am doing wrong I would never get better because I am not knowledgeable enough to distinguish right from wrong in the pool.

I never did get the sprint workout in from yesterday. I would be lying to you if I said it does not bother me. Actually, it eats me up to miss a workout. I know it is stupid to try and squeeze it in, but I am trying like mad to let it go. You would think it would be easy to just move on, but being who I am and how I analyze everything I cannot let it go.

Lastly, I went back to Kaminski again last night. Dr. Walden works wonder. This guy has magic in his hands. I told him about some knee problems I am having while riding on the bike and the soreness that occurs afterwards. He did some Active Release Therapy on my quad and kneed and BOOM! the pain was gone. Crazy stuff. He helped my middle back which is still my weak spot. He has a few more things to straighten out next week and then I will only need to go every few weeks. I cannot thank him enough and am so glad I ventured out and gave this a try. It has really helped me in only two sessions with my right shoulder, right knee, and middle back.

I feel like I am back on track and look forward to finishing this week nice and strong.

P.S. Thanks to everyone who has offered some ideas on the nutrition post. I love reading about what others do. I am going to try the chocolate covered coffee beans and see how that works. You can read my post here and leave a comment if you wish.

What do you think of this post?
  • Awesome (0)
  • Interesting (0)
  • Useful (0)
  • Boring (0)
  • Sucks (0)

GETTING IT DONE! – Taking Care of the Body During Training Season

This morning I did not get a workout in like I usually do six days a week. I came home from basketball and a doctor appt. to my 8 month old daughter sick with the flu bug throwing up like a crazy woman. The poor thing just kept getting sick and had nothing left in her tank. Needless to say it was a crazy night. Amanda was stuck at home alone until 6:30 taking care of Ava and trying to accommodate the needs of a needy 5 year old daughter and a tired and attitude loaded 7 year old boy.

After trying to get through reading, spelling, and homework with my son who wanted nothing to do with school and only build Lego’s and also trying to find some time with Addyson while relieving Amanda of puke duties, our family was exhausted. We headed to bed early knowing Ava would not have a good night of sleep. It was a long night.

I woke up tired, sore, and not ready for a workout. I feel okay with this because I know I can still get my workout in. I am planning on riding tonight when everyone goes to bed. A nice 2 hour ride will bring good closure to this crazy week back to school. I have a long run tomorrow and swim class on Sunday. I was suppose to swim this morning, but figured the swim class Sunday will count as that workout. At this stage I don’t think I am ready for four days of swimming. I will be on track to finishing this week strong and on par despite changing up my routine.

I feel like I made the right choice this morning and it will help me take care of my body by giving it the needed rest.

The title of this post is about taking care of the body. I have felt like I have done a nice job with this aspect, but as I am into about 6 weeks of training I decided to take my health/wellness one step further. I scheduled a visit to Kaminski Pain and Performance Care to have them just check me out. I have had a few aches and sore spots, but after reading about Active Release Therapy online and in some magazines I thought I would give a try.

I met with Dr. Walden last night and he was awesome. Extremely friendly and made me feel like he was really interested in me, my training, and making my body better for race day. I cannot say I always feel that way when working with doctors. He was fantastic.

Just on a side note. I have never been to a chiro. I rarely ever go to the doctor. I don’t do any type of therapy, medicine, etc. This was a completely new experience for me.

Dr. Walden ran me through some tests and was able to identify some key areas to work on. I was amazed at how he could tell certain things based on some simple body movements.

I mentioned to him that I have three issues
-right shoulder is not a fluid as my left after a lifting injury a few years back
-back of right knee has been feeling weird while riding on bike, but not on the run
-overall tightness in the body

He was very good at explaining what he was doing and why. It all makes so much sense and really made me realize how important it is to have your body working together as opposed to fighting itself. I realized that I have some imbalances in my body that cause my body to fight itself. My body is not fluid.

The Active Release Therapy is amazing. He worked my shoulder, identified a nerve issue and after about 10 minutes I was able to rotate my shoulder almost as good as my left. I cannot remember my shoulder moving so well. He continued on my right hip after realizing my pelvis was not aligned. He also applied some chiro techniques to the middle of my back which later after meeting with Dr. Kaminski I realized is my biggest weakness. It was a great session.

In case you don’t know what Active Release Therapy is here is a rundown from the Kaminski website:

Active Release Techniques (A.R.T.):
Active Release Techniques is a soft tissue management system which is so different that it has been granted a medical patent. A.R.T. providers use the hands on therapy for a wide variety of conditions involving soft tissue such as muscles, tendons, ligaments, fascia (the fibrous tissues that hold muscles together) and trapped nerves. Active Release treatments have been very effective with many post surgical cases as well as repetitive strain, workplace and sports injury cases.

The goal of A.R.T. is to relieve pain and dysfunction. The basic premise is that scar tissue builds up at the injury site, trapping nerves or preventing tendons, ligaments and muscles from working properly. It’s as if your muscles are velcroed together when they should be moving smoothly across one another. The practitioner finds the scar tissue and breaks up the adhesions by putting manual tension on it while moving the muscle through a full range of motion, to “release” the problem area.

After working with Dr. Walden, I met with Dr. Kaminski to work on flexibility. Dr. Walden still has some work to do on me with my legs, knees, and hips, but he got me moving in the right direction. I met Dr. Kaminski next and she worked with my flexibility.

I started out with some body squats and seemed to be fine there. I then had to do this step over thing and what I thought was right(meaning I felt better with my left leg) was actually incorrect as she stated I stepped out with my left while my right leg was nice and aligned. She had try to do the cat/camel excerise where you raise your middle back and then lower. I was not able to do this. My middle back has zero flexibility. This was the the point where I pretty much failed every test and she knew that in order to work my hip and glutes I have to fix my back first. She had me try one more test which I failed miserably. I had to hold this bar along my spine and keep it in contact with my tailbone, middle back, and head. I was to bend over. I failed right away. I lost contact with my lower back as my middle back is so tight I could not keep things straight.

She was super patient with me. She took time to get know some things about me and really helped me dial in what I need to do to become a better athlete and overall more fit and balanced person. Needless to say my first visit at Kaminski sold me. I was quite pleased and will be returning for sure.

I have some cool down routines to do every single day until I improve my flexibility situation. For about 10-15 minutes after each workout I am to:
-Foam Roller back stretch – 3 positions
-Foam Roller and try to slide arms on ground and continue to raise to my head(I cannot come close at all right now)
-Cat/Camel excercise
-Sprinkler which I have to try and gain about 30 degrees more rotation
-Sciatic Nerve Floss

I know this is a long post. I have written this up more for me to track my progress. They told once I get things aligned and balanced I will be more efficient in my training. I believe them. I feel better. I look forward to seeing this journey unfold and how it helps me come race day.

I head back Tuesday to continue to have my legs and hips worked on by Dr. Walden to try and get me balanced as soon as possible. I will continue to update my journey with this as well.

Taking care of your body with proper rest, nutrition, and body alignment are just as important as the training sessions. Take the time to stretch and work your body. I need to listen to my own advice and plan on doing so today.

What do you think of this post?
  • Awesome (0)
  • Interesting (0)
  • Useful (0)
  • Boring (0)
  • Sucks (0)