Training Hurt vs. Training Injured

As much as training and racing in triathlons has helped me get (and stay) healthier, I'll also admit that they can beat the holy heck out of your body.  Over the last few years, I've had my share of minor setbacks.  Last year, I developed tendinitis in my left foot, which took a good chunk out of my training right in the middle of the season.  This year, I've had some minor abdominal stress along with a little patellar tendinitis in my right knee.

Now, I know that I've been pretty lucky so far.  Nothing has sidelined me for any significant amount of time.  Aside from juggling around a few workouts or holding back on running for a day or two, there's hasn't been a huge impact to my training.  Of course, one nice thing about triathlon is that if you can't train for one sport, there are two others to keep you occupied.  When I couldn't run for a while last year, it was time to rock 'n' roll in the pool.  In other words, I've trained 'hurt' plenty of times, but haven't hit anything serious enough to be considered 'injured', causing me to have to stop training altogether.  Again: Hurt = keep training.  Injured = no training.

So, then the question becomes, "How do I know the difference?".  Like most of us, I'm not going to head to the doctor every time I feel a little stiff.  Shoot.  If that was the case, I may as well move in to the clinic. No.  As a general rule, once a body part gets hurt, I'll give it a day or two so I can understand it.  After that, I'll try home therapies.  If the body part starts to feel better, I'll continue.  If not, it's time to see the doc to see what they have to say.  Obviously, the severity of the pain is going to have a lot to do with this.  If my broken shinbone is poking up through my skin, I'm not going to 'see how it goes' before heading to the doctor.  Let's use my recent spell of tendinitis as an example.

Things first felt a bit 'off' near the end of a run two weeks ago on Sunday.  At first, I thought that I had just tweaked my knee a bit and didn't thing much of it.  I thought that I would just walk it off and it would go away on its own.  Then, later in the day, while on a bike ride, things went from 'off' to downright painful.  Every time I pushed down on my right pedal it HURT.  Of course, I couldn't just stop and call a cab, so I just sucked it up and limped my way home.  Again, I wasn't too worried.  I iced it, took some ibuprofen and stayed off my feet for the rest of the day.  I didn't get really worried until the next day when I woke up and it still hurt like a mother.

Luckily, I only had a swim workout scheduled on Monday, so at least my legs would get a rest.  After my time in the pool, I headed home for some RICE therapy (Rest, Ice, Compression and Elevation).  The next morning, the pain was much more manageable than the day before.  "Okay," I thought, "at least we're going in the right direction."

Tuesday, my plan called for a run and a bike.  Running was out.  No freaking way.  But, I wanted to see what would happen on a quick bike ride.  I headed out on a nice, flat route that would be easy on the knees.  I was definitely aware of my knee, but it felt more like pressure than pain.  It was a good sign.  I upped the intensity just a tad, but the pain didn't increase.  So far, so good.  I headed home and started icing again, just to be safe.

Wednesday was a mid-week rest day.  It was good timing.

Thursday was supposed to be a long tempo run along with speed work in the pool.  Well, the knee was feeling light years better compared to Sunday, but it still wasn't to the point where I was comfortable running - especially for a 100-minute sufferfest.  So, I did the pool workout and then a spinning session to at least get my heart rate up for a while.

Friday was another long day in the pool.  Easy-peasey.  No issues.

By Saturday, I was finally ready to try running again, but I wanted it to be in a controlled environment.  So, for the first time in weeks, I packed up my running gear and headed to the gym.  I started at a modest 6.5 mph on the treadmill and things felt okay.  Over the course of 40 minutes, I slowly sped things up to 7.0 mph.  I could feel a little pressure in the knee, but no real pain.  Great!  We ARE on the right track.  I also wore a kneecap strap, just to add a little extra support, but I'm not sure if it made any difference. Honestly, I think it only succeeded in chafing the back of my leg.

During the first chunk of the following week, I still stuck to swims and bikes.  The pain was all but gone, so, by Tuesday, it was time to get back on the schedule.  The plan called for a 2-hour run.  Since the forecast called for snow (ugh, SNOW?!?) I hit the treadmill again.  It went something like this:

Good Idea: Going for a 2-hour run.
Not-So-Good Idea: Going for a 2-hour run on the treadmill at the gym.
Bad Idea: Selecting the treadmill pointed at the TV playing a Bravo marathon of 'Pregnant in High Heels'.  
Even-Worse Idea: Letting said TV show convince you that your next career path should be as a 'Maternity Concierge'.

Anyway, after 2 hours and 13.4 miles, the knee was sore, but good.  Heck.  After 13+ miles, ALL of me was sore but good.  My knee and I were back in business.  


Since then, I've had a few more runs and started taking things outside again.  I even had a breakthrough workout yesterday where I rocked some super-fast splits on a tempo run.  Hopefully, that'll mean a good PR at Get in Gear next weekend.


So, what's the takeaway?  Well, I suppose #1 is that I've been very fortunate that I've only had to train hurt, and have never been laid out with a severe injury.  Beyond that, I've learned to be flexible when my body starts barking at me.  Things are going to hurt from time to time.  The best move is to nip it in the bud by making adjustments to the training schedule. Or better yet, do some preventative maintenance like stretching and foam-rolling to keep from getting hurt in the first place.


So, now that my engine is firing on all 6 cylinders again, I'm REALLY looking forward to seeing how things go at Get in Gear on Saturday.  I'll be doing the 10K and The Wife will be racing in the 5K.  I'm hoping that the staggered starts for these races will allow us to cross the finish line at the same time.  Stay tuned to find out what happens.

Back in the Saddle Again - Sort of

It has now been a week and a half since the Drumstick Dash and, prior to this afternoon, I hadn't done any workouts.  I've been fighting some sort of cough/upper respiratory crud for a while.  For the most part, I can deal with the coughing, well, during the daytime at least. 

The big problem is that the coughing is really jacking with my sleep schedule.  I've been bleeding off vacation time before the end of the year, so, at least I haven't had to work since last Thursday.  But, since I'll be going back to the rat race tomorrow, I decided to take some action today.

I headed over to the gym this afternoon and hit the stationary bike first.  Sure, I've got a trainer at home, but it was nice to skip setting it up and sweating all over the basement floor.  Anyhow, it felt GREAT to get my heart rate moving again, and I realized quickly how much my quads missed 'the burn'.  After 45 minutes of a pre-programed hill routine, I headed over to the studio for my weekly Pilates class.

I started doing weekly Pilates classes soon after the Ironman.  I had tried a yoga class, but I didn't really dig the spirituality they were preaching.  I'm not looking to become 'One' with anything.  I just want to be more flexible and have a stronger core.  So, Pilates seemed like a pretty good fit.

Now, to be fair, this is 'Mat Pilates', so we're not using a lot of hardware, like the famous Reformer.

Uh....No, thank you.

No, we just use a yoga mat and, for some exercises, a resistance ring. 

Okay, now THIS I think I can handle.

What I get is a really good core workout, plus some good stretching - especially for my legs.  Now, this isn't your run-of-the-mill ab workout.  Anyone can do a few crunches.  I can usually feel these workouts a day or two after the class.  Sometimes, I'm afraid if I sneeze too hard I'll poop my pants.  Yeah.  Good stuff.

But I digress.

Today's class was refreshing.  No, there weren't any crazy breakthroughs and I didn't suddenly develop a rock-hard six pack (still just a quarter barrel for me), but it was a still a step in the right direction.  We'll have to see how tonight goes.  Hopefully, I can get a solid night's sleep.  Then, I can give running another try on Tuesday or Wednesday. 

I'll keep you posted. 

Trying to Hold off a Taper Tantrum

Hey Kids.  I'm in heavy-duty Taper Mode now.  What does that mean exactly?  Well, the number of workouts has gone down some.  There aren't quite as many two-a-days.  The intensity has actually gone up a little bit - I'm supposed to try 'just a bit' harder when I'm working out.  The biggest change is with the duration of my workouts.

At this point in the season, my fitness level is as good as it's going to get.  Even if I wanted more endurance or more speed, it ain't gonna happen in the next 10 days.  The idea is to work out just enough to keep my legs fresh, but spend most of my time resting and healing up any minor annoyances.  You know - sore joints, tight muscles - that kind of thing.

Now, you'd think that after more than 4 months of increasing my workload I'd be loving a less-than-grueling schedule, but the fact of the matter is that, well,  I miss the work.  I suppose that part of the issue is that I like the structure that a workout plan provides.  It's nice to have someone - or something - else making the calls for you.  I think that another factor is that I've grown used to the opportunity to turn my high-octane, gas hog 'Work Brain' off for a few hours at a time and let my environmentally friendly, high MPG, low maintenance 'Training Brain' take over. 

I'm also making final preparations for race weekend.  There's an insane number of ducks to get in a row.  Some of it is directly related to the race.  I've put new tires on the bike, stocked up on nutrition and picked up a fresh pair of running shoes.  But there are plenty of other things that just kind of sneak up on you.  Who's going to watch the Bark 'n' Sniffer?  Does the car need an oil change before the road trip?  Who's going to take care of my Fantasy Football team?  (I'm a MAN.  These things are IMPORTANT).

I've also had time to think about life AFTER the Ironman.  I've been working off and on (but mostly on) for the last year an a half towards this goal.  That's all fine and good, but unless my heart explodes as I cross the finish line, life will continue to go on.  So, what's next?

Of course, it's too soon to tell.  I may compete in the Ironman and decide I've had enough of this whole Tri Thing.  I kinda doubt that'll be the case, but you never know.  I do know that my body is going to need to take a break.  That may take up to a month.  There are a few local fall running races that I'd like to give a try.  Goodness knows that I still have a lot of room for improvement on my run. 

I'm also eyeballing some other tris next year.  There are a lot of fun, shorter races in my area, and a thriving tri community.  Next summer, I'd love to do more, smaller races.  Shoot, my best race results - compared to the rest of the field anyway - have come from sprint tris.  It would be great to compete in a few events and still be able to walk down stairs the next week. 

As far as Ironmen go, I'd love to train for another one of those as well.  'Competing' still remains to be seen, but training has been great.  Unfortunately, until I start pooping $20 bills, I'll probably have to hold off for a year or two.  These suckers are expensive.  Registration alone is $600.  Once you travel to the event, buy some meals and pay for your hotel room, it can make a pretty big dent. 

Who knows.  My father-in-law lives in Florida, so maybe their Ironman is in my future.  I hear the bike leg is a drag race.  There's also Ironman-Louisville.  That's still technically just a 1-day drive away, so I'll file it under 'maybe'. 

Do you see know?  Do you see what happens when I have time to think?  I start waxing philosophical and talking about defecating currency.  Bah.  I've got to get off this tapering thing and back into some long-distance goodness soon. 

I'll be back in a day or two.  I'll likely be posting my race estimates and goal times.  That's right.  ACTUAL goal times.  All this hard work is going to pay off - and I'll try to guess how long it will take.

Hasta la tarde amigos!

A Long-Overdue Vacation

Everyone deserves a break, and mine was last week.  The Wife and I, along with 8 of our closest friends, headed down to Playa del Carmen, Mexico.

We went riiiiiight there - under the first 'n' in Cancun.

Can't quite see it?  Okay.  Here's a closer look.

The red dot?  That's our room.  The yellow dot?  That's the pool bar - AKA 'Home Base'.  

That big blue thing?  The Caribbean Sea.  Not too shabby.

Here are a few other photos from the week.

 The pool - with bar.  So. Many. Prune. Hands.

The Wife hanging out on the resort grounds.  OOOhhh.  Purdy. 

Chairs placed around the resort grounds that are eerily reminiscent of the 

old Saturday Night Live commercial for the 'Love Toilet'.

Enjoying the walk from our hotel to downtown Playa del Carmen.  I would swim the same trip (about 2 miles round trip) later in the week as one of my few 'official' workouts.

Proof that Playa del Carmen is, in fact, the perfect place to live.

Now, you may be thinking 'That sounds like fun.  But, how did the training go?'  Well.  If you count 'general frolicking' as a workout, then put me down for about 40-50 hours of training.  That'll include bouncing up and down with the ocean waves, laps around the pool and the occasional chicken fight.  However, as far as focused workouts go, I only had about 4 hours worth.  That includes a treadmill run and some open water swims up and down the coast.

Honestly, it wasn't my best week.  I know that there's a little bit of wiggle room with the training plan, and taking a day off from time to time won't do too much damage.  But, this is a critical time in my training and I hope that this week off doesn't greatly impact my fitness.

But hey.  The Wife and I haven't had an honest-to-goodness vacation together since our honeymoon.  I'll gladly sacrifice a week of training for good times like that.

The only bad news is that I seem to have come down with a case of the flu since returning from our trip.  So far, it's taken 2 days  from my training this week.  I'm hoping to get back in the saddle tomorrow.  Then it'll be time to kick it into high gear this weekend with a couple hard-core bricks.

A Few Words About Recovery

This will be my first fitness-related post since completing the Liberty 1/2 Ironman 10 days ago.  The theme for last week was recovery.  As well as the race went for me, (you can check out the race report here) I was pretty battered up after the race - more so that I initially realized.  Other than a hefty blister on my right big-toe, I couldn't SEE anything wrong with my body at first.  There were the usual aches and pains, but nothing that shouldn't have worn off after a couple of days. 

On Sunday I spent most of my time in the recliner hovering between nap time and TV time.  Essentially, I was a giant waste of skin for a good 24 hours.  When Monday rolled around, that gnarly blister was healing, my quads felt fine and my calves were only a little tight.  But, there was a new pain that I wasn't anticipating - my left foot hurt like a sonuvabitch when I walked on it.  It would be okay for about 6 steps and then continue to get worse until I had to either find something to lean on, or just hop around.  So, I decided to tough it out through work and do the whole 'waste of skin' thing at home again. 
When I got to Tuesday and my foot hadn't gotten any better, I started to worry.  Torn tendons or (gasp!) broken bones could keep me off my feet for a couple of months during some of the most critical training time.  I was lucky enough to get an appointment with a specialist that could see me the same day.   

I limped my way through the hospital - somehow walking on my tip-toes felt better - and met with the doc.  The good news was that, from what they could tell, I hadn't broken or torn anything.  The bad news was that I had a case of tendinitis affecting my peroneus longus and peroneus brevis.  He showed my how to wrap my foot with athletic tape to keep the pain down and told me to take copious amounts of Advil until it stopped hurting.  However, I was supposed to keep activity to a minimum.  In short, I could still swim, but probably shouldn't bike and DEFINITELY shouldn't run.  Bah.

Those two blue bands wrapping around my ankle sure are fickle little jerks.  Oh, and thanks for the diagram Wiki!

Wednesday was another rest day - I spent the day driving to northern Minnesota to celebrate my Mom's birthday.  Then finally, on Thursday I was able to do my first actual workout since the race.  That's 4 days off in a row.  Now, keep in mind, I haven't taken two consecutive days off since early April and haven’t taken 3 days since last year.  By this time, I was starting to get a little twitchy, kind of like a drug addict going through withdrawal, except minus the 'imaginary-ants-crawling-on-the-skin' part.

On Thursday, the pool felt great, colder than I remember, but still great.  I did, however, learn that athletic tape is not waterproof.  Not good.  On Friday, I did another pool workout and then tried out an easy bike ride - 11 miles at 16mph.  The foot still hurt some, but it was a manageable pain.  That said, 11 miles was probably plenty. 
On Saturday I did another pool workout followed by a little longer bike. This time I was able to push a little harder and the pain wasn't too bad.  I mean, it wasn't GONE, but I don't think it affected my performance.

Sunday was just a quick bike, but I could push even harder - almost to a normal workout pace. In the mean time, regular walking was still a pain.  It was worst in the mornings, and then the tendons seem to loosen up throughout the day.  It had been over a week since the race and I hadn't tried walking any faster than a modest stride.  

In the mean time, I was getting ready to start my first 'theme week' in the training plan.  For the next 3 weeks, each week of the plan will focus on one discipline.  For June 21 through June 27, it’ll be the swim.  The following week will be the run, and the last week will be the bike, followed by a rest week. 

Having the swim this week has been a blessing.  I haven’t had to cut out any workouts yet as my first run isn’t supposed to take place until tomorrow.  The foot is slowly getting better.  It feels more numb now and less hurt-y. I was able to grunt through mowing the lawn last night and I’m hoping that I can re-introduce it (albeit gingerly) to running tomorrow evening. The plan calls for a low-effort 30-minute run, but this can easily be shortened if there is any pain.   The worst-case scenario is that there is still substantial pain after the run and I have to take a longer break from running.  If that’s the case, I’ll have to do my bike-centric week next and save the running for July. 

It’s frustrating to say the least.  After doing better than I was hoping at Liberty, I really wanted to hit the ground running (pun intended) for the next 3 weeks.  Running is still my weakest discipline and the one I’m most hesitant about for Madison.  Being unable to run for almost 2 weeks, and potentially more is a tough pill to swallow.