Functional

This morning was one of my last physio sessions. I've been trying to see my injury in a positive light; Trying to make the most of the rehab and learn. And I am. I'm learning that I need to continue to focus on all those stabilizing muscles no matter what the mileage is. I'm learning that rest does equal recovery. I'm learning that I have a lot to learn about being a better runner - more than 3x400m repeats, or go long and slow, or don't forget to put bodyglide on.

Physio has been kind to me. I love physio. I was discussing with a friend about being able to buy passes for treatment access but not necessarily one-on-one attention. How great would it be if you could drop into a physio clinic and use the hot/cold tubs, or give yourself some ultrasound, maybe hook up the TENS machine. But, as it doesn't work like that I'm happy pay for a painful rub down and some light hearted conversation.

The thing I love the most about physio is that the prescribed excercises are functionally appropriate. I'm doing hamstring work by doing B drills with a resistance band, A drill balances to trigger my glutes to fire - both excellent running specific exericises I can continue to practice and use. Neither are a quick fix but rather a long-term plan to mould me into a better runner. I'm working on having a stable pelvis while running so both sides of my body are used equally - this requires and enormous amount of core strength - both in my abs and my butt. After a 6km trail run on Saturday last and an 11km run on Sunday my left glutes were very tired, a good sign they were being used.

There are hundreds of exercises out there I could do but I have to beg the question - if they're not functional to my sport are worth the effort? Straight leg dead lifts - sure they build strength but doing B drills in a specific motion exactly related to running - very effective. I hope to come out on the other side of this injury a smarter runner who is more educated about her body. And hopefully in turn I will be stronger and faster too.

I've also decided that to make the best use of my time while I'm doing wall fonda's - yes a totally technical butt killing exercise - rest periods shouldn't really be rest at all but rather a time to strengthen some other part of my body other than my butt. Pushups, rows, core work - I'm going to become all around strong. So, this is exactly what cross training as an endurance athlete looks like. Physio has made it habit forming and I hope to ride this wave for the year or more to come. The current plan is to do my exercises 3x/week - I'd ideally get it down to two - but add in some other exercises as my strength increases.

Overall I'm feeling - or my knee/IT- is feeling much better. But that's the catch - feel good and go out too hard. Tonight I did some hill work with the Personal Best group at Strides. I was slow and conservative in my efforts - not wanting to aggravate or undo all the good work I've done. The foam roller and I had a good make out session when I got home and the ice pack is always ready and waiting.

I'm going back to physio in a couple weeks to redo a treadmill video test. Maybe I'll be able to get my hands on the videos and I'll post them to share. I'm confident there will be some improvement. For now, I'm looking forward to the weekend. Doing a great 12km run in Canmore on Saturday and then the Mother's Day 5km walk with my family on Sunday. Happy to still be out there running!

Flying - 5km Race Report

Well, ok, maybe not flying - but I decided I can't call the blog post Faster - too easy. Want to know what wasn't easy - my 5km run Sunday morning. Being injured (major IT pain) and having been to the chiro twice last week and to physio once, the plan was to run steady - but not race. I took off with the front group to avoid congestion but it became quickly apparent that it wasn't an overly competitive field. Strike one against the mental game of going steady and not fast. Strike two, I passed the girl who was in second place (yes I counted). Strike three, I got passed by another girl - now I was in it to win it - ok, well, maintain third place at the very least. Strike four, shoulder check at km 4 - there is a girl about 150m behind me, move it! So,  I hung in there to place third overall and PB - definitely not what I had my sights set on this morning. Clearly this being very relaxed before a race is working out in my favour - seemed to work last year for the Ambulance Chasers too.

Here's the thing - nothing about my training would indicate a PB. Nothing. I've done four measly weeks of speed work, and two 500m repeats on Thursday in pain certainly don't count. There has been one quality long run - which of course started the whole IT issue in the first place. So how could I PB? I can only think of two things. 1. Weighing less. I'm five pounds lighter than my last PB. 2. Swimming - I guess it is ultimately the best cross training. I've been on the bike very little, running very inconsistently. Honestly, I can't think of any thing I've done well except maybe rest. Hubby has a shirt that says 'Lazy but talented' - perhaps I should shrink it to wear for myself. Right, PB time - 23:24.

Speaking of hubby - he also PB'd. 19:05. His training plan has been consistent and has certainly paid off. I think that's a PB by over 2 minutes. Huge! Being so early in the year I think we're both feeling confident that we're on a great path towards having a great racing season. To boot - we both won a pair of free shoes too! Mizuno's even, exactly what we already love to wear. Here are the results from the race.

I'm not sure I had on the best race outfit, something to tweak. I did have on my new racing capri's - my Sugoi Piston Knickers. They are moderate compression and I could really feel a difference in my legs. They didn't seem to fatigue throughout the race as my heart was pounding and lungs crying out for oxygen. As a Sugoi Brand Champion I splurged on them and can say they're worth every bit of what I spent. I've been touting the benefits of compression post run and now I can say without certainty that during can be very effective. The part that didn't work was opting to wear my jacket over my sports bra. I guess I must have been warming up in the shade because I sure wish I would have just opted for the t-shirt. Roasty in the spring sunshine this morning.

So now, it's recovery week. As I write I'm hooked up to the TENS machine. This is post foam roller and stretching session, later, Ice of course. I've also got a chiro appointment and two physio sessions this week. Must get better! I'm going to take this time to really work on the weak spots and create a habit of taking care of them. I think it's also time to start putting in some more quality time on the bike and of course time in the pool. I don't think I will stop running altogether but I want to look at doing some deep water running as an alternative. Ideally I'd do one session outdoors a week (trail perhaps) and then start building back up as the triathlon approaches. I want to get there healthy and stay healthy for my 1/2 in August.

I still have some trail races in the back of my brain that are upcoming I'd like to do - so perhaps that one outdoor session will be in the wilderness of the city. In any case, I seem to be back blogging and inspired to achieve my goals to be faster (check), go further (hmm), and be fitter (c'mon glutes).

Frenemies

So here's the deal. I really really want to be running. And by running I mean lots, frequently, far, and fast. But I'm not. Because as much as I want to be best friends with running, currently we are enemies. Of course there is third party involvement here and that is my left knee. More specifically my IT band. Its current state is torture. Painful, swollen, and as far as I'm concerned, plain old uncooperative. Humph! So after finally feeling like my chronic relight hip pain has been resolved thanks to our new mattress I know have this. I suspect the culprit is my shoes. Green Silence, you hurt me! Ok, well I hurt me.

I do love you.

First, I went for a 16km run with none other than amazing Olympian Kyle Shewfelt. At km 13 my knee said, please stop. But was I really going to wuss out? I mean Kyle came back after breaking both legs, simultaneously. Now, I haven't ran more than 6km in forever, so 16 was obviously ambitious, and stupid Then I did hills. Um, ow! Then I ran home from work and quite literally seized up 1/2 a block from home.

Second, I preach a conservative approach to using minimal shoes/racing flats but it appears I've failed to heed my own advice. Too much speed work (and hills) with a compromised form in my (very pretty and comfy) shoes is what else is surely to blame.

So... My plan of action. First, suffer the ART compliments of Dr. Dan. Then RICE as much as possible. Definitely hard to do with a very active Coach M racing around outside and inside. The compromise is she gets a bit more tv time so I can ice, compress, and elevate. If you overhear me rambling cartoon tv jingles, I apologize.

Not part of the plan and I might be dumb, I'm registered for two 5km races this weekend. The first, Saturday, is the second Twitter Road Race. After standing all day at work this could be more like a jog. The second is Sunday. Hubby is attempting a PB and I hope to have a consistent run ideally sub 25 minutes. Please cooperate body.

Part two A of the get better plan: I will put my shoes into retirement for a while. I'm hoping I can try out some semi-custom Sole footbeds in them soon to see if that helps with my running mechanics. If not, the greens will become work shoes and I can get these beauties:

NB1400 - Super comfy, and great colours!

Part two B of the get better plan: be conservative with my running; Slower, shorter, not so often.And I guess I can keep focusing on the swimming (you should see my arms and back!) and the biking for the fast approaching triathlon. And a little whining and a tub of ice cream will also make things better, much better.

Forget Me Not!

I didn't drop off the face of the Earth. I swear. And I know it's been nearly two months since I've blogged a single word about doing anything even remotely related to running, biking, swimming, triathlon, or anything else in my life.

So I'm taking a very quick minute to say, I'm alive, and kicking, and stroking, and running, and biking. Just not blogging. Because we've been moving. Ok, we've moved but the work load setting up the house seems endless but I can see the end of the tunnel (only a few more curtains to hem). Oh, and I've been doing some schooling too so that's been ridiculous. And then, I'm just busy trying to be a mom and not park Coach M in front of the tv for too many hours each day so I can accomplish some menial tasks. And being back at work, I'm just trying to figure it all out still. But school is almost done and work will always be there, so this is the start of being back to blogging. Well, Monday will be.

For now, some teasers:
We have a gym in the new house, whoop - photo to follow.
I'm running with a very very cool and decorated Olympian on Sunday - can you guess who?

Flattered

Two great things happened this week - which I needed because we're moving, and I'm a basket case. As a result of moving and being a basket case I haven't been doing much training. The TRX has been snuggled in it's case and the bike hasn't seen the trainer in way too many days. I even opted out of swimming last week due to lack of energy or will power to not drown. And as we're going to be in a temporary residence (in-laws) for an unknown number of days I won't be doing any biking any time soon - except tomorrow - which makes me sad because I am missing the bike.

But - back to the good news. The flattery. First, ran into an acquaintance, got talking about life, told him I had had a baby and he said (HE) in front of his wife (WIFE!) Wow! You don't look like it. Made my day.

Then! What arrived in my inbox today - a congratulatory note saying that I've been selected to be a SUGOI Brand Champion! This means sweet deals on their clothes and never having to figure out what to wear on race day because I'll be wearing the special Sugoi BC apparel. Whoo Hoo! I applied just a couple weeks ago and really didn't think I'd be chosen. I love that SUGOI recognizes that everyday people are the ones who are out promoting their products while trying to achieve our best. Oh, and they're a Canadian company!

I already have a ton of SUGOI stuff - lots of bike shorts especially. I think I've got pants in this pile that I've been wearing for years (like 5 or 6) that still look and feel great. After I had Mallory I gave away a few tops thinking I wouldn't be able to wear them again - definitely regretting that move. I'm super super super excited to be a brand champion - I've loved SUGOI products for years and can't wait to take advantage of the opportunity to invest in more high quality pieces for training and racing, especially some tri specific pieces.

So, look for me out and about sporting some new SUGOI. Off to be incredible. Well to bed really.