I sat hunched over in the crack of sunshine that illuminated the east wall of Los Banos Pool. It has been windy all week and today was no exception. I shivered in my bathing suit, wet from my pre-pool shower. Thankfully there was that ray of sunshine in which to wait.
I have a bitter-sweet relationship with the pool and this particular day was more of a bitter one. Waiting for the swim club kids to exit the water, I noted that the surface was choppy from the wind and it was going to be crowded with master swimmers. This meant I would have an extra challenge. I would have to deal with water being splashed in my face and would have to stay out of everyone's way. One of the older swimmers asked me if I was going to be walking in the water today. Walking? Does she see what goes on under the water? Yah, basically I move forward about -.3 miles per hour, but ... walking? I glared at the water and felt less than motivated.
This week marks the 6th consecutive in which I cross-trained and went entirely without a run on solid ground. In that respect, my relationship with the pool would soon change. If my recovery is successful, my pool runs will be replaced by land runs. I would visit the pool only for swim sessions to supplement my training. But, what if.
What if after 6 weeks, my achilles isn't healed enough, isn't strong enough. It's do or die now. I have 2 months to train for the World Championships. I cannot afford even one more week off from running, so if I'm not healed, my dream may come to an end.
When you have to let go of running for 6 weeks, I have found that it is best to truly let it go. But there's a part of running you have to hold onto too. Therefore, I look at it this way: I am in training. I have chosen to look at cross-training as training, rather than see it as a reduced form of exercise that I was confined to. It has been liberating and has added to my mental confidence.
So Saturday was my first day to try running. It was a big day, a huge day. I ran with and amongst my Moms in Motion training group. Since we are all different in pace, I found opportunity to run a bit with each of the others but also ran back and forth in between to make sure everyone made the right turns on the course. Because of this, my pace varied greatly ... which was absolutely fine. It wasn't my goal to go out and set the asphalt on fire. It was my goal to run, feel good, feel strong, and pain free.
I ran with a smile on my face, a big, big smile. I had only mild discomfort and could tell that much healing had occurred. I easily dipped below a 7 minutes pace when I asked my body to do this. I chose grass and dirt as often as I could. I finished a 6 1/2 mile run and my leg was relatively fine afterwards. My forefoot strike and push off was tentative, but that may have been my unintended effort to protect my achilles. I bit of icing and there was no lingering soreness. This was a huge day for which I am very grateful. The next challenge is to see how I fare on the track. That happens tomorrow on the soft city college oval.
I will continue to cross train every other day, and run quality work outs every other day. In this manner I plan to heal and train. I am thankful for my friend "the pool" and am particularly thankful for the masters coach, my husband John, who made sure the sessions were fierce and demanding.
It's been cold and windy. Thankfully there was that ray of sunshine in which to wait.
Sunday, May 1, 2011
Tuesday, April 19, 2011
Embrace the Chance for Variety
People who don't like to run think running is boring. People who like to run think everything else is boring. But ... variety is never boring. So a little swimming here, an aqua-run there; throw in a hilly bike ride, and you have a great week of training.
Trusting that everything I do will help keep me fit, I have actually began to enjoy the cross-training. I must admit that the initial incessant H2O running got old real fast, but since then I have offset those runs with hard swims, and an occasional hard bike ride.
I actually have found the most ideal (for me!) hill repeat route for my bike rides. As far as cycling goes, I offer no apologies for any offense I may cause by saying I find minimal joy and benefit from a long, moderately paced ride. I'm a runner which means I want my heart beating hard the WHOLE time. Do not let me coast, and put no stop lights in my path. So when I ride, I maximize the benefit by doing hill repeats. I love going uphill and hate going downhill. I am a total wimp when it comes to the decline and my hands wear out from brake overuse. So the best possible hill repeat route for me would be a nice, long, hard, steep incline (the kind that makes your legs quiver at the crest) followed by a moderate, straight decline which requires little use of brakes. And I found it. So now I have this totally cool hill repeat route and it is only a mile from my home.
My swimming speed has increased over the past three weeks because I am putting full and complete effort into it and have been doing multiple sessions of swim sprinting. My goal with each workout is to max out my effort and ability, leaving it all in the water. On Sunday (for example), John and I swam the following: 600 meters (Swim, pull, kick) warm up; 6 x 50 full on sprint (about 45 sec recovery between each); 6 x 100 full on sprint (40 to 45 sec recovery); 6 x 50 full on sprint again; 3 x 100 full on sprint. This was followed by 300 meters of kicking and 300 meters of pulling. I can't seem to get around the fact that sprinting and putting in full effort intervals gives me the greatest workout in the absence of my running.
So the variety has been nice, but I remain beggingly hopeful that all of this is enough. I have three weeks remaining to my commitment not to run, and at the end of those weeks I have to be healed enough to begin running again in order to be on schedule for the Masters World Champs. No time to waste and a lot of work to do.
Trusting that everything I do will help keep me fit, I have actually began to enjoy the cross-training. I must admit that the initial incessant H2O running got old real fast, but since then I have offset those runs with hard swims, and an occasional hard bike ride.
I actually have found the most ideal (for me!) hill repeat route for my bike rides. As far as cycling goes, I offer no apologies for any offense I may cause by saying I find minimal joy and benefit from a long, moderately paced ride. I'm a runner which means I want my heart beating hard the WHOLE time. Do not let me coast, and put no stop lights in my path. So when I ride, I maximize the benefit by doing hill repeats. I love going uphill and hate going downhill. I am a total wimp when it comes to the decline and my hands wear out from brake overuse. So the best possible hill repeat route for me would be a nice, long, hard, steep incline (the kind that makes your legs quiver at the crest) followed by a moderate, straight decline which requires little use of brakes. And I found it. So now I have this totally cool hill repeat route and it is only a mile from my home.
My swimming speed has increased over the past three weeks because I am putting full and complete effort into it and have been doing multiple sessions of swim sprinting. My goal with each workout is to max out my effort and ability, leaving it all in the water. On Sunday (for example), John and I swam the following: 600 meters (Swim, pull, kick) warm up; 6 x 50 full on sprint (about 45 sec recovery between each); 6 x 100 full on sprint (40 to 45 sec recovery); 6 x 50 full on sprint again; 3 x 100 full on sprint. This was followed by 300 meters of kicking and 300 meters of pulling. I can't seem to get around the fact that sprinting and putting in full effort intervals gives me the greatest workout in the absence of my running.
So the variety has been nice, but I remain beggingly hopeful that all of this is enough. I have three weeks remaining to my commitment not to run, and at the end of those weeks I have to be healed enough to begin running again in order to be on schedule for the Masters World Champs. No time to waste and a lot of work to do.
Wednesday, April 6, 2011
Woe is Me
Aqua-running ... is boring. Why do the youtube video stars smile when they're strapped to the side of the pool by a tether, flailing like they're rabid? I tried it. It's boring. The ongoing dilemma of finding adequate cross-training occupies my mind. I seek sweat, an overly rapid heart-rate, sore muscles (not sore tendons!), all-over full body fatigue, something that builds me instead of something that bleeds me.
Other options? The elliptical, swimming, bike hill repeats. I think that's all the options. The elliptical ... is boring. BUT it is effective! And the boring elliptical breaks up the monotony of the boring aqua-running. Yesterday I swam the Masters workout at Los Banos and it was awesome. OMGosh! During one part, we had to do three sets of: sprint 50 meters kick x 2 followed by sprint 50 meters swim x 2. My lanes buddies killed it. On the third set of kicks my calf cramped up and wouldn't let go for three minutes. Excellent!
My Achilles is STILL sore to walk. I am icing it at least twice a day and I am imagining the healing that is taking place. Heal, heal, heal!!! It always feels better when it's numb. Odd. I'm also using moist heat to increase nourishing blood flow to the area. Flow, flow, flow. Nourish, nourish, nourish. And I HATE seeing other people running.
Right now I'm off to the weight room. Oh good, sore muscles again. And I am looking forward in the manner of the roller coaster. Positive, negative, up and down. Will 6 weeks be enough? Oh and by the way, there must be something in the water here because runners are dropping like flies.
Other options? The elliptical, swimming, bike hill repeats. I think that's all the options. The elliptical ... is boring. BUT it is effective! And the boring elliptical breaks up the monotony of the boring aqua-running. Yesterday I swam the Masters workout at Los Banos and it was awesome. OMGosh! During one part, we had to do three sets of: sprint 50 meters kick x 2 followed by sprint 50 meters swim x 2. My lanes buddies killed it. On the third set of kicks my calf cramped up and wouldn't let go for three minutes. Excellent!
My Achilles is STILL sore to walk. I am icing it at least twice a day and I am imagining the healing that is taking place. Heal, heal, heal!!! It always feels better when it's numb. Odd. I'm also using moist heat to increase nourishing blood flow to the area. Flow, flow, flow. Nourish, nourish, nourish. And I HATE seeing other people running.
Right now I'm off to the weight room. Oh good, sore muscles again. And I am looking forward in the manner of the roller coaster. Positive, negative, up and down. Will 6 weeks be enough? Oh and by the way, there must be something in the water here because runners are dropping like flies.
Wednesday, March 30, 2011
Sitting on the Sidelines
I know it's not a substancial amount of time to devote to cross-training for the purpose of healing, but I've been aqua-running for a week now. Not that I expected to be all healed up, but since I had planned on attempting to run the Carlsbad 5000 this weekend despite an Achilles issue, I thought I might test it out today on the track.
What did I expect? Well, as I walked with John to the track, my mind was telling me, "This is insane." Insane as in, "the definition of insanity is to do the same thing and expect a different result." I knew my leg wasn't any better because it still hurt even to walk, but I guess I had to know if I could handle the race pace, or I had to prove to myself that it wasn't worth it to race injured.
What did I discover? I taped my achilles with kinesiology tape for support and warmed up slowly on the soft 9th lane of the track. It felt ... stable ... ish, but was clearly sore. I figured I would do some smooth 400's and see how it felt at a quicker pace. Well, I didn't get 50 meters down the track before I pulled up in fierce pain. Frustrated, I limped over to the stadium steps and forced myself up 10 times. Then I did ab work. Later will come the hour long aqua-run in the evening.
The verdict: I will not be competing in the Carlsbad 5000 again this year. I will still attend and watch from the sidelines again this year. It's ok. I have bigger fish to fry in July so my main job right now is to heal. And I will get to watch John and others race and I can cheer them on. It will still be a great day. I say that, but to be honest, in my heart I am frustrated.
The plan: Run in the water, bike the hills, lift weights, and swim for a minimum of 6 weeks without attempting a step of running on dry land. Please, someone tell me this will help. This is such a huge sacrifice of precious training time and I have to know that I will come out the other end prepared to run again.
So once again I will let CB 5000 go, but I take away an excellent lesson. All the months of hard training for an event are not worth it if you ruin yourself before you get to the line. It's better to get to the line healthy and able, so the training needs to be modified in such a manner that this can happen each and every time.
What did I expect? Well, as I walked with John to the track, my mind was telling me, "This is insane." Insane as in, "the definition of insanity is to do the same thing and expect a different result." I knew my leg wasn't any better because it still hurt even to walk, but I guess I had to know if I could handle the race pace, or I had to prove to myself that it wasn't worth it to race injured.
What did I discover? I taped my achilles with kinesiology tape for support and warmed up slowly on the soft 9th lane of the track. It felt ... stable ... ish, but was clearly sore. I figured I would do some smooth 400's and see how it felt at a quicker pace. Well, I didn't get 50 meters down the track before I pulled up in fierce pain. Frustrated, I limped over to the stadium steps and forced myself up 10 times. Then I did ab work. Later will come the hour long aqua-run in the evening.
The verdict: I will not be competing in the Carlsbad 5000 again this year. I will still attend and watch from the sidelines again this year. It's ok. I have bigger fish to fry in July so my main job right now is to heal. And I will get to watch John and others race and I can cheer them on. It will still be a great day. I say that, but to be honest, in my heart I am frustrated.
The plan: Run in the water, bike the hills, lift weights, and swim for a minimum of 6 weeks without attempting a step of running on dry land. Please, someone tell me this will help. This is such a huge sacrifice of precious training time and I have to know that I will come out the other end prepared to run again.
So once again I will let CB 5000 go, but I take away an excellent lesson. All the months of hard training for an event are not worth it if you ruin yourself before you get to the line. It's better to get to the line healthy and able, so the training needs to be modified in such a manner that this can happen each and every time.
Thursday, March 24, 2011
Aquajogging ... I mean Aquarunning
It's like some unwritten rule of the universe, or at least my universe. As soon as I jump in with both feet, one of the feet breaks. I have two important events on the horizon, one of which is coming up in about a week. The upcoming one is the Carlsbad 5000 to be held the first week in April, and the other is the Masters World Championships in Track and Field set for July.
I haven't run the Carlsbad 5000 for several years for various reasons, but the most recent reason was injury. Last year I sat on the sidelines of several races and nursed a nasty Achilles injury ... for a long time. But this year I was finally healthy and my training has been progressing nicely and my hopes were building for a PR performance.
Well, to get to the point, as soon as I entered the World Championships (like literally the next day), I limped through a run with yet another Achilles injury (opposite leg as last time) screaming at me. It baffles me how I can be "fine" one day and not the next. I know there must have been warning signs and perhaps I've become too good at ignoring them. But however that all works, here I am with another serious injury which is jeopardizing both of my upcoming races.
Last year when this happened, I figured it would resolve in a short amount of time, and I tried cross-training and ART torture, mixed with painful runs. But it didn't resolve as I watched race after race pass me by. This time I can't afford to wait 8 months to recover. But I also can't afford to lose my fitness and training time.
The perfect solution: Aqua-running. I was skeptical that this cross-training method was adequate to maintain a high level of fitness until I did some research. What I discovered was that there has been a lot of research put into this method of working out, and without exception the evidence suggests that it is possible to get the same level of workout in the water as on land, but without the impact. It is possible to continue training as I have been while at the same time, letting the healing really happen. Not only does the lack of impact help, but also the massage of the water against the legs during the running motion is therapeutic, and the water version of running allows for less extension of the Achilles, taking off all the stress. This is what I read, but what I discovered in my first two Aqua-running workouts fully confirmed it.
My workouts have sort of been like this: In the pool I warmed up with 300 meters of swimming. Then I strapped on my flotation belt, got in the deep end and began an interval session: 18 x 2 min hard/30 sec easy, with 2 minutes of easy jogging between each set of 6. This gave me about 50 minutes of running time (most of it hard effort). I finished with 12 x 25 meters of full effort kicking with a kick board. One day I added 6 x 50 meters full effort swim.
My heart rate soared during the hard effort and I needed each recovery. My legs and arms fatigued against the resistance of the water. My motion in the water simulated good running form, and I could feel the massage against my calves everytime I pulled them back. I checked my heart rate regularly and was happy to find a way to run 600's without tearing up my body. My legs were tired afterwards and I could feel it when I climbed our stairs. This all made me very, very happy.
I plan on Aqua-running until I'm healed, although I am still hoping to throw in the Carlsbad 5000 race next week if at all possible. I am thankful beyond words that this cross-training method is available and is suitable for almost any injury, and that I finally decided to try it. The key will be pushing myself into the pain zone as if I were on the track, and right now I am exceedingly motivated to push myself.
I haven't run the Carlsbad 5000 for several years for various reasons, but the most recent reason was injury. Last year I sat on the sidelines of several races and nursed a nasty Achilles injury ... for a long time. But this year I was finally healthy and my training has been progressing nicely and my hopes were building for a PR performance.
Well, to get to the point, as soon as I entered the World Championships (like literally the next day), I limped through a run with yet another Achilles injury (opposite leg as last time) screaming at me. It baffles me how I can be "fine" one day and not the next. I know there must have been warning signs and perhaps I've become too good at ignoring them. But however that all works, here I am with another serious injury which is jeopardizing both of my upcoming races.
Last year when this happened, I figured it would resolve in a short amount of time, and I tried cross-training and ART torture, mixed with painful runs. But it didn't resolve as I watched race after race pass me by. This time I can't afford to wait 8 months to recover. But I also can't afford to lose my fitness and training time.
The perfect solution: Aqua-running. I was skeptical that this cross-training method was adequate to maintain a high level of fitness until I did some research. What I discovered was that there has been a lot of research put into this method of working out, and without exception the evidence suggests that it is possible to get the same level of workout in the water as on land, but without the impact. It is possible to continue training as I have been while at the same time, letting the healing really happen. Not only does the lack of impact help, but also the massage of the water against the legs during the running motion is therapeutic, and the water version of running allows for less extension of the Achilles, taking off all the stress. This is what I read, but what I discovered in my first two Aqua-running workouts fully confirmed it.
My workouts have sort of been like this: In the pool I warmed up with 300 meters of swimming. Then I strapped on my flotation belt, got in the deep end and began an interval session: 18 x 2 min hard/30 sec easy, with 2 minutes of easy jogging between each set of 6. This gave me about 50 minutes of running time (most of it hard effort). I finished with 12 x 25 meters of full effort kicking with a kick board. One day I added 6 x 50 meters full effort swim.
My heart rate soared during the hard effort and I needed each recovery. My legs and arms fatigued against the resistance of the water. My motion in the water simulated good running form, and I could feel the massage against my calves everytime I pulled them back. I checked my heart rate regularly and was happy to find a way to run 600's without tearing up my body. My legs were tired afterwards and I could feel it when I climbed our stairs. This all made me very, very happy.
I plan on Aqua-running until I'm healed, although I am still hoping to throw in the Carlsbad 5000 race next week if at all possible. I am thankful beyond words that this cross-training method is available and is suitable for almost any injury, and that I finally decided to try it. The key will be pushing myself into the pain zone as if I were on the track, and right now I am exceedingly motivated to push myself.
Tuesday, March 22, 2011
Moms in Motion Semana Nautica 15K Running Team 2011
Moms in Motion is a great organization which was founded many years ago here in Santa Barbara. Over the years, the program has grown nationally and internationally, and has helped 1000's of women realize their athletic potential through structured programs that integrate fun training with other women and moms.
For the benefit of those who are located locally here in Santa Barbara, I would like to announce the spring Moms in Motion running program which is soon to begin: Semana Nautica 15K Running Team 2011. I am so excited to be leading and coaching this team and my mind is overflowing with ideas for our 11 weeks together.
This running program is designed for all levels and training options will be available to suit everyone's need. We will be meeting over the course of 11 weeks beginning Saturday, April 23rd, and will focus on our culminating event: The Semana Nautica 15K which will be held on July 4th. Our group runs will occur every Saturday at 8:00 am at varying locations and we will have additional training events mid-week to focus on running form, and speed work.
My goal for the team is to help every participant discover that running is a huge gift and is not just for the gifted ... running can be everybody's gift. We will build our running program week by week and incorporate additional components such as core strengthening, drills, flexibility exercises, and form work. Additionally, through guest speakers and coaching, we will have instruction on pertinent topics: buying the right shoes, hydration, nutrition, injury prevention, cross-training, etc...
Beginning a lifestyle of fitness can be tough at the beginning but with the comraderie of others who have the same goals, and the motivation of a team and a coach, the Moms in Motion program is hugely successful.
I can't wait to get started. If you have any questions let me know.
We will be holding an Orientation Meeting: Friday, April 15th at the Santa Barbara Running Store in Santa Barbara (110 Anacapa Street). And will get rolling with our first group meeting on Saturday April 23rd.
Additionally, our Moms in Motion Semana Nautica 15K team will be supporting the Santa Barbara County Foodbank.
Visit our website for more information: Moms In Motion
Sunday, March 13, 2011
Masters Track and Field World Championships
Competing in Track and Field was really my first athletic love. Although my very first experience with competing was in Cross Country (4th grade, age 9), it was the track season that I looked forward to.
The highlight of Track and Field for me occurred in high school, when our girls' high school track team (Fernley High School) won the Nevada state AA championship 4 years in a row (my Freshman through Senior year). We were the feared and revered team that everyone dreaded. We would strut confidently into every stadium flashing our medal and champ patch laden letterman jackets. Mine still hangs in my closet where I can frequently look at it and remember wonderful days.
As a runner ages and life marches on, remaining a track and field athlete is not easy. Is my case, my last track meet occurred in college. Of course I continued to compete as a runner, but only in road and cross country races. I have not since put on my spikes and stepped onto a competition track.
I have, however, continued to train on a track, doing intervals and drills, as I have trained for longer events. Although I count these among the hardest workouts I ever have to do, I find some inexplicable joy in running hard around the turns and finding my stride on the back-stretch. My legs tie up and my lungs burn and I am certain I will not have another repeat left in me. But once the interval is finished and the short recovery does its magic, I discover that I am able to do more than I previously thought.
I find myself now with an opportunity to go back in time to my track days. I am going to compete in another track meet. A chance of a lifetime has presented itself and I decided it was now or never. For the first time in 22 years, the Masters Track and Field World Championships will be held in the USA. And not only in the USA, but in California, USA. Sacramento, CA, USA. That is the WORLD championships! I am delirious with anticipation. I am entered to compete in the 800m and 1500m. In the Masters World Championship (and masters meets in general), runners compete against their own age group only. This is important because as we age, we tend to lose some speed. The 800 and 1500 are events which favor speed, so my ladies 40-44 years of age, will all be at an equal disadvantage.
It is as if I am treading on new ground which I have treaded on many times in the past. I will have to hone my training, gird my confidence, learn to believe I can compete against the world, and buy new spikes. When I was young and unfocused, I had a vague dream to compete in the Olympics. That opportunity gave way to greater priorities in life, but for all intents and purposes, this opportunity comes close. I intend to run to win. In both races, I have a legitimate chance. My dad, who passed away when I was 17 years old, always believed in me. Maybe this will be my one moment in time.
World Masters Athletic Championships
The highlight of Track and Field for me occurred in high school, when our girls' high school track team (Fernley High School) won the Nevada state AA championship 4 years in a row (my Freshman through Senior year). We were the feared and revered team that everyone dreaded. We would strut confidently into every stadium flashing our medal and champ patch laden letterman jackets. Mine still hangs in my closet where I can frequently look at it and remember wonderful days.
As a runner ages and life marches on, remaining a track and field athlete is not easy. Is my case, my last track meet occurred in college. Of course I continued to compete as a runner, but only in road and cross country races. I have not since put on my spikes and stepped onto a competition track.
I have, however, continued to train on a track, doing intervals and drills, as I have trained for longer events. Although I count these among the hardest workouts I ever have to do, I find some inexplicable joy in running hard around the turns and finding my stride on the back-stretch. My legs tie up and my lungs burn and I am certain I will not have another repeat left in me. But once the interval is finished and the short recovery does its magic, I discover that I am able to do more than I previously thought.
I find myself now with an opportunity to go back in time to my track days. I am going to compete in another track meet. A chance of a lifetime has presented itself and I decided it was now or never. For the first time in 22 years, the Masters Track and Field World Championships will be held in the USA. And not only in the USA, but in California, USA. Sacramento, CA, USA. That is the WORLD championships! I am delirious with anticipation. I am entered to compete in the 800m and 1500m. In the Masters World Championship (and masters meets in general), runners compete against their own age group only. This is important because as we age, we tend to lose some speed. The 800 and 1500 are events which favor speed, so my ladies 40-44 years of age, will all be at an equal disadvantage.
It is as if I am treading on new ground which I have treaded on many times in the past. I will have to hone my training, gird my confidence, learn to believe I can compete against the world, and buy new spikes. When I was young and unfocused, I had a vague dream to compete in the Olympics. That opportunity gave way to greater priorities in life, but for all intents and purposes, this opportunity comes close. I intend to run to win. In both races, I have a legitimate chance. My dad, who passed away when I was 17 years old, always believed in me. Maybe this will be my one moment in time.
July 6th-17th Sacramento, CA
World Masters Athletic Championships
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