"Back" on track! Pun intended. :)
I restarted the 18 week marathon training schedule and completed the first week. I was in Florida this past week and was able to run the 3 miles on each of tuesday, wednesday, and thursday. My back was feeling good through that effort. According to the schedule, monday and friday are rest days, so I did nothing on monday since I was travelling to Florida on that day. On friday, I did a 20 minute Yoga routine. It felt good to get back to the Yoga. Yesterday was my first run this season of any real length, 6 miles, and I completed it feeling pretty good. According to that marathon schedule, today is a day for "cross-training". So, I hopped on my bike for 6 miles then planted four azalea bushes, two hydrangeas, and layed down 10 bags of mulch in our front garden. Some "cross-training", huh? Guess my back's doing pretty well. All-in-all an uneventful week, pretty much to plan.
The usual weekly schedule has monday and friday as "off-days", saturday as a long run day, and sunday as a "cross-training" day. But, I will have to shift the schedule a bit this week since I will be travelling next weekend. So, thursday will be my "off-day" and friday will be my long run day (7 miles is the plan). I'll just do some walking and some Yoga next weekend while I am out of town.
Sunday, May 24, 2009
Sunday, May 17, 2009
119 days and $2060 to go!
I had some trouble with my back again this week. I started the 18 week marathon training schedule. But, it looks like I will have to start it over this coming week, provided that my back cooperates. Here's how it played out.
After my long ride last saturday, I took it easy on sunday. But, my lower back was feeling a little stiff. According to the marathon training schedule, monday was supposed to be a "rest" day. So, I did my yoga routine hoping that would help to loosen my stiff back. Well, it might have aggravated things a little. Tuesday, determined to start the training, I ran the prescribed 3 miles. My back felt a little better. Another 3 miles on wednesday and my back was still feeling ok. However, on thursday when I had another 3 mile run scheduled, I bailed because my back was feeling worse. Darn!
I spent a little time on thursday researching online to try to understand the cause of my pain. The symptoms actually don't feel like a bulging disc this time. So, I have decided that the problem is stress on the facet joints from too much, not too little, arch in my lower back. My fear of causing discs to bulge posteriorly has me arching back too much and putting pressure on the facets, the vertebral joints which limit this backward arching. That's my diagnosis. It actually does make sense, at least to me.
Turns out that a healthy back is the result of a balance between abdominal and paraspinal muscles that keeps your spine within reasonable limits of its proper curve. It is important to maintain this balance (posture) when sitting, standing, walking, running, and bicycling. The only time that you get a pass is while swimming. It's probably really hard to have problems with your back from swimming.
My back is actually starting to feel better now. I ran 3 miles yesterday. This is shorter than the training plan, but I'm just happy to get back to it. I'll go for a short 7-8 mile ride today. So, where my back is concerned, I will concentrate on the basic set of "core" exercises and stretches I was taught in physical therapy and work on maintaining the proper posture for all my activities.
After my long ride last saturday, I took it easy on sunday. But, my lower back was feeling a little stiff. According to the marathon training schedule, monday was supposed to be a "rest" day. So, I did my yoga routine hoping that would help to loosen my stiff back. Well, it might have aggravated things a little. Tuesday, determined to start the training, I ran the prescribed 3 miles. My back felt a little better. Another 3 miles on wednesday and my back was still feeling ok. However, on thursday when I had another 3 mile run scheduled, I bailed because my back was feeling worse. Darn!
I spent a little time on thursday researching online to try to understand the cause of my pain. The symptoms actually don't feel like a bulging disc this time. So, I have decided that the problem is stress on the facet joints from too much, not too little, arch in my lower back. My fear of causing discs to bulge posteriorly has me arching back too much and putting pressure on the facets, the vertebral joints which limit this backward arching. That's my diagnosis. It actually does make sense, at least to me.
Turns out that a healthy back is the result of a balance between abdominal and paraspinal muscles that keeps your spine within reasonable limits of its proper curve. It is important to maintain this balance (posture) when sitting, standing, walking, running, and bicycling. The only time that you get a pass is while swimming. It's probably really hard to have problems with your back from swimming.
My back is actually starting to feel better now. I ran 3 miles yesterday. This is shorter than the training plan, but I'm just happy to get back to it. I'll go for a short 7-8 mile ride today. So, where my back is concerned, I will concentrate on the basic set of "core" exercises and stretches I was taught in physical therapy and work on maintaining the proper posture for all my activities.
Sunday, May 10, 2009
126 days and $2060 to go!
Thursday a week ago, when I went to the Team in Training kickoff meeting, I met one of my coaches for the Nation's Triathlon. He encouraged, no urged, us to begin running immediately - to start to get used to running for long distances. He stressed that the run can make or break the triathlon for many competitors. I've read this before. And, having competed now in two triathlons and one duathlon, I believe it. Being the last leg of the race, the run finds you at your most vulnerable. In the water you are relatively fresh, on the bike you can coast from time to time or find other ways to momentarily relax. On the run all you can do is stop or walk. You probably can't gain a lot of time on the run. But, you can lose a lot of time, particularly if your energy is spent or you are unprepared.
I have had real trouble on the 13 mile run in both of my half ironman efforts. In both cases I probably walked 1/3 to 1/2 of the distance, losing much time in the process. Largely as a result of this and of the coaches comment about training for the run I am seriously rethinking my strategy for preparing for this next race. What better way to enjoy, and to do well, in this race than to really prepare for the run.
I know I can cover the swim distance. And I don't expect to shave much time off of that effort. I just bicycled about 30 miles yesterday - then cut the grass. So, I know I can handle the bike portion which is 25 miles. What I really need to work on for September is the run.
With that in mind I have found an 18 week training schedule for a marathon (http://www.halhigdon.com/marathon/novices.html). Since I last ran a marathon about 20 years ago, I consider myself to be a novice. Yes, I am still thinking about the Akron Marathon which will be held two weeks after the Nation's Triathlon. We'll see how the training goes. I still haven't fully decided to enter this marathon, but I will try to stick to this training schedule and see how I am running after 8 to 10 weeks. Wish me luck! :)
I have had real trouble on the 13 mile run in both of my half ironman efforts. In both cases I probably walked 1/3 to 1/2 of the distance, losing much time in the process. Largely as a result of this and of the coaches comment about training for the run I am seriously rethinking my strategy for preparing for this next race. What better way to enjoy, and to do well, in this race than to really prepare for the run.
I know I can cover the swim distance. And I don't expect to shave much time off of that effort. I just bicycled about 30 miles yesterday - then cut the grass. So, I know I can handle the bike portion which is 25 miles. What I really need to work on for September is the run.
With that in mind I have found an 18 week training schedule for a marathon (http://www.halhigdon.com/marathon/novices.html). Since I last ran a marathon about 20 years ago, I consider myself to be a novice. Yes, I am still thinking about the Akron Marathon which will be held two weeks after the Nation's Triathlon. We'll see how the training goes. I still haven't fully decided to enter this marathon, but I will try to stick to this training schedule and see how I am running after 8 to 10 weeks. Wish me luck! :)
Sunday, May 3, 2009
133 days and $2085 to go!
I rode the crank off my bike this week! Literally!
I have toe clips on my bike. I know, to the unfamiliar it sounds like a medieval torture device but they are actually quite handy. They consist of a short plastic cage and a strap to keep the toe of your shoe on the pedal. Sometimes, on long rides, they can actually feel like a medieval torture device. I don't tighten the strap because when I fall - and I do fall - I don't want to be fastened tightly to the bike. But, keeping your feet securely in the pedals while you are riding is definitely a good thing. Well, back to the crank. I was about 7 miles into a 10 mile loop on tuesday when I noticed that my left pedal seemed to be a little loose. Something actually started clicking against the frame of my bike. It was the crank. I was rounding a bend about 3 miles from home when I found that the left pedal and crank were just hanging by the toe clip from my left foot. Just like that the whole left crank popped off of the bike.
At that point, I decided to turn my 10 mile bike workout into a 7 mile bike, 3 mile run "brick" workout. So, grabbing the crank and pedal in my left hand and guiding the bike with my right, I jogged the 3 miles back home to finish the workout. Now my Cannondale is in the shop and I am riding my trusty Specialized. This is the bike I use for touring with my brother.
Thursday was a magical evening. It was the Team in Training kickoff celebration for the summer season. It was great to see two of my Philadelphia Triathlon team members at the party. No matter how many of these events I may do, the first one in Philadelphia along with the people with whom I shared it will always be special to me.
This morning, for the first time this year, I completed the 30 mile loop from my house which follows the Greater Cleveland Triathlon course. It took me about 2 hours. This coming week I will be running in florida.
I have toe clips on my bike. I know, to the unfamiliar it sounds like a medieval torture device but they are actually quite handy. They consist of a short plastic cage and a strap to keep the toe of your shoe on the pedal. Sometimes, on long rides, they can actually feel like a medieval torture device. I don't tighten the strap because when I fall - and I do fall - I don't want to be fastened tightly to the bike. But, keeping your feet securely in the pedals while you are riding is definitely a good thing. Well, back to the crank. I was about 7 miles into a 10 mile loop on tuesday when I noticed that my left pedal seemed to be a little loose. Something actually started clicking against the frame of my bike. It was the crank. I was rounding a bend about 3 miles from home when I found that the left pedal and crank were just hanging by the toe clip from my left foot. Just like that the whole left crank popped off of the bike.
At that point, I decided to turn my 10 mile bike workout into a 7 mile bike, 3 mile run "brick" workout. So, grabbing the crank and pedal in my left hand and guiding the bike with my right, I jogged the 3 miles back home to finish the workout. Now my Cannondale is in the shop and I am riding my trusty Specialized. This is the bike I use for touring with my brother.
Thursday was a magical evening. It was the Team in Training kickoff celebration for the summer season. It was great to see two of my Philadelphia Triathlon team members at the party. No matter how many of these events I may do, the first one in Philadelphia along with the people with whom I shared it will always be special to me.
This morning, for the first time this year, I completed the 30 mile loop from my house which follows the Greater Cleveland Triathlon course. It took me about 2 hours. This coming week I will be running in florida.
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