tag:blogger.com,1999:blog-19689908169742719042024-03-14T09:13:09.385-07:00Adam Zucco - SuperFly Coaching owner Adam Zucco has spent years figuring out how to improve performance. As a triathlon coach for 20 years he boils down what athletes need to know to get results. In 2016 alone he qualified 8 athletes for the Ironman World Championships. Adam Zuccohttp://www.blogger.com/profile/11063814284675079075noreply@blogger.comBlogger164125tag:blogger.com,1999:blog-1968990816974271904.post-66532284157859187802020-04-12T06:43:00.000-07:002020-04-12T06:43:24.967-07:00Motivation check in<div dir="ltr" style="text-align: left;" trbidi="on">
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Some Facebook Lives ago I said “you know what athletes who qualify are doing? Still acting like athletes who qualify”.<span class="Apple-converted-space"> </span></div>
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That still holds true. Do they get discouraged? Sure, how they deal with that setback is what sets them apart.<span class="Apple-converted-space"> </span></div>
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Personally, Scott Iott said it best this week.<span class="Apple-converted-space"> </span></div>
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“Racing is gone for now, but not forever” - EXACTLY.<span class="Apple-converted-space"> </span></div>
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With so many of my athletes we take a multi year approach to goals. This will have little to no negative impact on where you want to be in 2021 season. I would argue it could actually help.<span class="Apple-converted-space"> </span></div>
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<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Get healthy</li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Focus on weaknesses</li>
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<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Be more available to for family who has supported us through all our race seasons</li>
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Personally motivation for me is rarely an issue. I am so motivated to NOT BE UNFIT, the races have just always been an opportunity for me to check in and scratch my competitive itch.</div>
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Having been out of shape and knowing how hard it is to work OUT of that period in my life… I never want to go back to that. MUCH EASIER TO STAY ENGAGED.<span class="Apple-converted-space"> </span></div>
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Thats where I come down.<span class="Apple-converted-space"> </span></div>
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My suggestions.<span class="Apple-converted-space"> </span></div>
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<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Come up with some personal milestones and goals. Make them a bit obscure. Meaning find a course you want to TT, or see how long you can do a plank. Or see how much power you can hold for 90 sec, whatever. Make it measurable.</li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Im going to start to give my athletes workouts that quite honestly they could not handle before when trying to balance a race load. I believe they will see big boost in fitness.<span class="Apple-converted-space"> </span></li>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-25230307105242870902019-07-09T09:25:00.000-07:002019-07-09T09:25:43.649-07:00Internal Goals - The secret to taking multiple steps forward<div dir="ltr" style="text-align: left;" trbidi="on">
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You want to get better at racing, but not sure where to start?<span class="Apple-converted-space"> </span></div>
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Lets first break down the two major types of goals</div>
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Internal<span class="Apple-converted-space"> </span></div>
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Internal goals are things you have complete control over. Example of internal goals:</div>
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<li class="li1">Consistent effort at your workouts or events</li>
<li class="li1">Learning a skill better such as sighting, cornering, descending, quicker transitions, or even educating yourself to name a few.<span class="Apple-converted-space"> </span></li>
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I had minimal success when I started to do triathlon. The entire experience was exciting, yet overwhelming. I wanted to be good, andI wanted to be good NOW. I felt so far removed from where I wanted to be racing. It felt like an impossible task to get to the high level I thought would be fun to achieve. <span class="Apple-converted-space"> </span></div>
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I surrounded myself with “faster” athletes and while fun, just got my ass handed to me. I would come home tired, sometimes discouraged, and if I am honest just frustrated that my hard work was getting me nowhere.<span class="Apple-converted-space"> </span></div>
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One of the most frustrating things for me was seeing glimpses in training, yet at the races still have to explain what went wrong and why I could not execute. All the while listen to my friends fun stories about how well their races went.<span class="Apple-converted-space"> </span></div>
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This is actually when I hired my first coach. While that initial coaching experience, wasn’t awesome, it was on par with the amount of money I was investing. I think it was like 65 dollars a month. That was back when I had to wait for my FAX to come every 3 weeks with instructions and workouts. OMG... LOL</div>
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While this is one of the reasons why I care so much about the athlete experience SuperFly produces, I want to get back to what I learned.<span class="Apple-converted-space"> </span></div>
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I learned to start to focus on training that would help me overcome MY limiters. Group activities were absolutely part of the fun and enjoyment, to get better however, I had to dedicate time to my limiters.<span class="Apple-converted-space"> </span></div>
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I started to break down what were the next 1-2 things I could do to just improve a min or two. I could wrap my head around those tasks.<span class="Apple-converted-space"> </span></div>
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Some were simple.<span class="Apple-converted-space"> </span></div>
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<li class="li1">Don’t sit down to take of my wetsuit</li>
<li class="li1">Try to not have to breast stroke during the swim.<span class="Apple-converted-space"> </span></li>
<li class="li1">Shoot for a 20 mph average for 40K (that was not totally internal - however vividly remember trying to break 75 min in an Olympic)<span class="Apple-converted-space"> </span></li>
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I went from approximately 3 hours for an Olympic distance to eventually 1:56 on the same course over a few years, beating my friends - LOL!<span class="Apple-converted-space"> </span></div>
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Once I got to that level, actually around 2:10, I started to face EXTERNAL goals.... That will be another blog.<span class="Apple-converted-space"> </span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-71293911850286184892019-05-31T12:01:00.003-07:002019-05-31T12:01:39.671-07:00Pre Race Meals<div dir="ltr" style="text-align: left;" trbidi="on">
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I am definitely not a nutritionist. That needs to be super clear.<span class="Apple-converted-space"> </span></div>
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However, like so many people I have struggled with getting down to race weight.<span class="Apple-converted-space"> </span>Maintaining it was even harder, and then once there trying to have the right amount of energy while racing and not having GI issues... Yup, I have had all of that.<span class="Apple-converted-space"> </span></div>
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I have been asked a lot lately about what I eat before and during my races. Everyone may have to tweak their own plan and sub out their own products, but here are the general guidelines.<span class="Apple-converted-space"> </span></div>
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Ironman Races</div>
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I shoot for about 1000 calories for breakfast.<span class="Apple-converted-space"> </span></div>
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<li class="li1">Goal is to eat things that are easy to digest and let blood sugar also stay stable. So you need to have the right ratios.<span class="Apple-converted-space"> </span></li>
<li class="li1">I try to select things based on the ability to get it on race day. So anything that needs refrigerated, make sure that will be accessible.<span class="Apple-converted-space"> </span></li>
<li class="li1">I try to eat things that will not weight my stomach down.<span class="Apple-converted-space"> </span></li>
<li class="li1">I avoid fiber as it will potentially make me go to the bathroom, but will also require more water from your system to digest.<span class="Apple-converted-space"> </span></li>
<li class="li1">If it's going to be a hot race, then I take a bit of salt (or even a salt tab). Do not over do the salt.<span class="Apple-converted-space"> </span></li>
<li class="li1">IMPORTANT- while the simple carbs are awesome and needed, I personally try to eat them at the same time as some of the stuff with fat and protein.<span class="Apple-converted-space"> </span></li>
<li class="li1">I DO NOT recommend trying to eat “healthy”. Veggies and even fruit can really make your system feel rough.<span class="Apple-converted-space"> </span></li>
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2 shakes - I use the Isagenix regular shakes. They have non dairy, and they are even vegan if that is what you need. They travel easy as dry powder, are complete nutrition so all you need is water. Each one is about 250 calories. Before I used these I have also used the original Ensure drinks, and have also used Boost. There may be other great ones to use as well.<span class="Apple-converted-space"> </span></div>
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2 eggs. Each are 70 calories (so 140 total). High protein, digest easy, can get them just about anywhere. These also help stabilize blood sugar</div>
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4 frozen waffles or white toast. 2 are about 110 calories.<span class="Apple-converted-space"> </span>All in all about 250-350 calories.<span class="Apple-converted-space"> </span></div>
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I do not et them all at once, I’ll eat the solid food first then spread the shakes out while I get my stuff ready.</div>
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70.3 Races</div>
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Same as the Ironman but try to be around 750-1000 calories.<span class="Apple-converted-space"> </span></div>
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Im usually less likely to be in a situation where I rent a place to stay that has a kitchen. I will also be less inclined to be in the area as long and will not plan to go to the “grocery” store. Therefore I tend to do just the 2 shakes and something else around 250 calories.<span class="Apple-converted-space"> </span></div>
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<li class="li1">pretzels</li>
<li class="li1">Chocolate bar (do not eat any of these simple carbs without eating one of the shakes with it. Will stabilize blood sugar if you have the sugar with the protein and fat in the shake)<span class="Apple-converted-space"> </span></li>
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In both situations I try to eat at least 2.5 hours before the start.<span class="Apple-converted-space"> </span></div>
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For 3-4 hour events or shorter</div>
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<li class="li1">Olympic, marathons, half marathon, etc. <span class="Apple-converted-space"> </span></li>
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Same thing 500 - 750 calories.<span class="Apple-converted-space"> </span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-15841255321589867112019-03-15T11:41:00.000-07:002019-03-15T11:44:35.229-07:00Why are you doing your next race? Do you remember?<div dir="ltr" style="text-align: left;" trbidi="on">
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Athletes will often ask me what races I think they should do. I completely understand why they are asking, and what type of advice they are asking for. Its probably for this reason I understand why they may be frustrated with me when I try to not answer.<span class="Apple-converted-space"> </span></div>
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They do not let doctors operate on family members. The reason, they are emotionally involved. They want the decisions to be calculated, and precise. I know that if that if I were the patient, I would appreciate someone giving me the best advice possible based on the situation.<span class="Apple-converted-space"> </span></div>
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Races, require a different perspective. When was the last time you were forced to race an event completely unemotional? It’s your emotion and desire that will often motivate you to pull through the hard training, and the tough times in the races. You NEED to be emotionally involved.<span class="Apple-converted-space"> </span></div>
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I had someone tell me once, “I can only make suggestions, you have to make decisions.”<span class="Apple-converted-space"> </span></div>
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As a coach, I am here to advice, and council. I am great at telling athletes what the consequences could be given the decisions they make, or what races may or may not be a great idea, etc. They have to decide though.<span class="Apple-converted-space"> </span></div>
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In your next race, remember you emotions. You’re “why”. I know that the training gets tough as you start to get close. This is the exact time you need to pull out those emotions and visualize the results you want.<span class="Apple-converted-space"> </span></div>
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Get the job done. You know you can.<span class="Apple-converted-space"> </span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-31392388720602613382019-03-01T09:21:00.003-08:002019-03-01T09:22:55.348-08:00What does your training and a factory car stereo have in common? <div dir="ltr" style="text-align: left;" trbidi="on">
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What were your goals when you decided to start triathlon? The ones you never wanted to tell anyone about? They may still be there for you.<span class="Apple-converted-space"> </span></div>
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When you decide on a training approach, what things are you considering?</div>
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Most people want to get faster. The only other people I have worked with want to make sure they have a positive experience. Let’s be honest, nobody takes something on and hopes to go slower, or make the experience more miserable.<span class="Apple-converted-space"> </span></div>
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So when you chose a training approach you need to consider all the angles. FTP building sets, or Threshold sets, or any other “get fast quick” approaches need to be thought out. They can work, but where do they fit in?<span class="Apple-converted-space"> </span></div>
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You have several training modalities. All effect certain things. I like to tell the athletes and coaches I train that its like sitting at a soundboard like a music producer. Each dial or slide does different things.<span class="Apple-converted-space"> </span></div>
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Too often, like a teenager who gets their first car, they think they like BASS. So they turn it all the way up until the windows shake. Guess what, its sounds like shit. Most have totally maxed out the factory stereo. One that was never meant to put out such “volume” (Im loving the puns in this as I write).<span class="Apple-converted-space"> </span></div>
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To have the best music, you need to have first the right equipment. Most people will say they were not given that. It’s an excuse. Most people are capable of playing far better music. They just do not have to the knowledge to tune the equipment.<span class="Apple-converted-space"> </span></div>
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This is why people hire a production staff. Correct, often several people play a role in developing the best outcome. Bass in this context, while fits the pun perfectly, does not just mean “base” training. It can mean anything. Most likely its the thing you like or most attracted to.<span class="Apple-converted-space"> </span></div>
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Whats too bad is, most people could play such better music, and their car wouldn’t rattle if they just sought out some expert advice. Which car do you want to be sitting at a red light next to?<span class="Apple-converted-space"> </span></div>
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At SuperFly Coaching. We partner and curate industry leaders to help you maximize your potential. Not happy with how your results are going? Not sure WHY you are doing threshold intervals, beyond your training partner advised you to?<span class="Apple-converted-space"> </span>We can help.<span class="Apple-converted-space"> </span></div>
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I talk to so many athletes out there who “price shop” coaches. Fair enough. I do it with certain things to for sure, as you should. Sometimes GREAT coaching isn’t really that much more than “GOOD, or even AVERAGE coaching”.<span class="Apple-converted-space"> </span></div>
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www.superflycoaching.com</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-53359192057139630452018-12-20T05:04:00.000-08:002018-12-20T05:04:54.882-08:00Tips to help reduce swim anxiety<div dir="ltr" style="text-align: left;" trbidi="on">
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<span data-offset-key="225vg-0-0" style="font-family: inherit;">- The obvious- make sure your wetsuit is on correctly. Really make sure the arms are pulled well up into your armpit and over your shoulders. As well, pull it up way into your crotch so it’s not pulling “down on you”.</span></div>
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<span data-offset-key="7t9ul-0-0" style="font-family: inherit;">Leave plenty of time for this process so you aren’t struggling and frantic heading into the water. And finally if it feels too tight while swimming, tug in the neck like to let some water in. It will make it feel A LOT more roomy. You can even do that mid stroke - trust me, I have </span><span class="_3gl1 _5zz4" data-offset-key="7t9ul-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/teb/2/16/1f642.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translatey(-3px); z-index: -1;">🙂</span></span></div>
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<span data-offset-key="90uqq-0-0" style="font-family: inherit;">Even in hot water races where they are barely legal, it’s a great way to not over heat. </span></div>
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<span data-offset-key="c5kfr-0-0" style="font-family: inherit;">- Find “cues” in swimming every day. The sounds or your exhale under water (I used to make a noise when i did mine and would listen for it). The sound of your “tempo” or whatever. Look for your hands as they start your catch, is another good one once in awhile. </span></div>
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<span data-offset-key="62uuo-0-0" style="font-family: inherit;">Point is you can always seek out those “anchor points, and check in with your rhythm, even in murky water</span></div>
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<span data-offset-key="68rlc-0-0" style="font-family: inherit;">- Practice wiggling your fingers and the front part of your stroke. If you can’t, you’re too tense. Being tense will raise your HR, and slow you down. Even in Kona, trying to make the front pack, I’d still every 7 or 8 strokes try to make sure I could do that. Be strong with your pull, but not tense</span></div>
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<span data-offset-key="3ne2i-0-0" style="font-family: inherit;">- Realize NOBODY wants. To touch you. If they do, they don’t mean it and will instantly try to not. So if it happens, not a big deal. </span></div>
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<span data-offset-key="505cg-0-0" style="font-family: inherit;">In cycling, when coaching my ITU athletes, they would do a drill in the grass at ale speed, trying to push each other out of the circle. They realized that if they held their arms tense, they would be pushed right out, but if they stayed relaxed and loose, they really could absorb a lot of force. </span></div>
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<span data-offset-key="5hqfs-0-0" style="font-family: inherit;">So play around with your friends a bit in the water. Push each other a bit, play tag, or keep away with a ball. Get used to contact, and i can’t tell you, if they are coming at you like that and you’re fine. You’ll be more than fine when people are trying to avoid you </span></div>
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<span data-offset-key="5i2sd-0-0" style="font-family: inherit;">- Obviously, stay off the fast lines. Swimming 10-15 yard off the side will DRAMATICALLY reduce contact. Is it a “slower line”? Not if you’re not panicking and in a good tempo</span></div>
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<span data-offset-key="bui6v-0-0" style="font-family: inherit;">- Which is another point. StarT WAY easier than you think you should. Most likely you’re still starting too fast. So stay as relaxed as you can</span></div>
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<span data-offset-key="amns0-0-0" style="font-family: inherit;">One drill I used to have swimmers do, is show me how slow they can swim a length. I used to say, you can swim fast, until you can swim relaxed</span></div>
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<span data-offset-key="6o06v-0-0" style="font-family: inherit;">- Learn breast stroke. Realize you can do that at any point of time and breathe as much as you need. </span></div>
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<span data-offset-key="90qtt-0-0" style="font-family: inherit;">-Keep in mind the swim will be over soon, so do not try to “Pr”, just swim relaxed. I used to ask a lot of nervous swimmers, if you swam 5 min slow but the rest of your ironman went as planned, would REALLY be that upset? M</span><span data-offset-key="90qtt-2-0" style="font-family: inherit;">ost likely no. </span></div>
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<span data-offset-key="7lio1-0-0" style="font-family: inherit;">But if you swim 5 min too fast, it can change your blood chemistry and how you burn fuels for hours. </span></div>
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<span data-offset-key="1lt0h-0-0" style="font-family: inherit;">Look at Ryf, I think she proved the swim can be over come:)</span></div>
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<span data-offset-key="oo2t-0-0" style="font-family: inherit;">- Realize only one person can be on your left or right at any one time. </span></div>
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<span data-offset-key="oo2t-0-0" style="font-family: inherit;"><span style="background-color: #eff1f3; white-space: normal;">Finally I’ll say this. </span><br style="background-color: #eff1f3; white-space: normal;" /><span style="background-color: #eff1f3; white-space: normal;">Learning ANY drill is going to teach you awareness and proprioception in the water. </span><br style="background-color: #eff1f3; white-space: normal;" /><span style="background-color: #eff1f3; white-space: normal;">So that will be help you if knocked just know how to get yourself centered again</span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-26044716614531614842018-09-21T12:02:00.000-07:002018-09-21T12:02:10.918-07:00What pace should you hold<div dir="ltr" style="text-align: left;" trbidi="on">
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When I talk to athletes I train for racing, run pacing questions always come up. It would be easier if there were simple math equations to tell you what to do. There are some amazing tools out there, and they are getting better every day, but they still need to be combined with “feel”.<span class="Apple-converted-space"> </span></div>
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Feel, must be learned though. Here is how.<span class="Apple-converted-space"> </span></div>
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Pacing - Before we had any tools, pacing was the basic and only to predict how fast you would run. Practice trying to hold a pace in practice, expect to be able to run that in a race. Seems reasonable. Problem is what happens when its uphill, downhill, windy, or off road?<span class="Apple-converted-space"> </span></div>
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It becomes further complicated when you are trying to pace off the bike. Trying to ensure you come off the bike in the same state every time in practice, as well as the race can be quite complex.<span class="Apple-converted-space"> </span></div>
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It was better than nothing though. So we tried to come up with new ways to ensure success.<span class="Apple-converted-space"> </span></div>
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Heart Rate - has been a standard way. Practice training at a certain HR, its reasonable to assume that you should be able to do the same HR while racing and feel the same. Sometimes its true, but not always.<span class="Apple-converted-space"> </span></div>
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Heart Rate can be effected by so many things. Heat, nutrition, hydration, nerves, rest, fatigue, motivation are some of these. A lot of athletes experience a raised HR during a race. If you are not prepared for this, it can throw off your pacing.<span class="Apple-converted-space"> </span></div>
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Power meters are new to the scene. They definitely are a HUGE step forward. These can start to add objective measures for you. Objective because quite literally, you get to know every step how hard you are working. if you see your pace drop, yet see the power output remains the<span class="Apple-converted-space"> </span>same, you can trust that everyone on the same course would be experience the same choice; either increase effort, or slow down. Your choice is up to you and your coach, but you at least now know what you are dealing with.<span class="Apple-converted-space"> </span></div>
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We work closely with our coaches and athletes to help them with that decision you are left with. We measure and can more accurately predict the outcome give our experience.<span class="Apple-converted-space"> </span></div>
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One of the best things you can do as an<span class="Apple-converted-space"> </span>athlete is start to gather your own experiences as well. You can start to try new tactics, learn which may be your “go to” at races.<span class="Apple-converted-space"> </span></div>
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If you would like to speak to one of our experienced coaches to help you brainstorm some ideas, we would love to hear from you. <span class="Apple-converted-space"> </span></div>
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superflycoaching.com</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-51755859450948720062018-08-19T16:57:00.000-07:002018-08-19T16:57:10.572-07:00Peaking and Racing<div dir="ltr" style="text-align: left;" trbidi="on">
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This is the time of the season when most people are peaking for a big event. Most likely, one you have been training for all season, or maybe even multiple seasons.</div>
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its a time a lot of anxiety and second guessing can take place, trust me I know. I have been there many times.</div>
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Think back to what it is you wanted to accomplish this season and why. Take a second to remember that while this season is important, hopefully it fits into a bigger picture. For example, I usually think in about 3 year increments for my athletes. The significance of this is only that the mission of the season should hopefully be to leave you as an athlete in better place then the year started.</div>
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So how do you do that?</div>
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Back in the beginning of the year I challenged everyone to create the “avatar”. This avatar can do everything you want to do. We want to create a list at the start of each season that identifies what we need to do to get on the same page as the avatar. The race is an opportunity to check progress. Hopefully if you hit them all, it will show. If you missed something, or did something wrong, you can fix it.</div>
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Please do not get me wrong. I am NOT telling everyone to not be a competitor. In fact, jsut the opposite. Im trying to get you to relax so you can get a true picture of where you actually stand.</div>
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I just watched on a flight to Chicago a documentary called “Strokes of Genius”. It was a story about Federer and Nadal’s rivalry. I know most of us have a rivalry with someone, even with just the clock. Without spoiling the movie what was amazing was each competitor’s internal drive to improve and excel.</div>
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At one point one of them facing defeat during a rain delay made the decision that win or lose, he would rise to the challenge. That his competitor may beat him, but he would not “lose”. How awesome is that?</div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
Its no secret at one point Federer did lose. After winning 5 Wimbledon titles - lost. He was of course crushed. Then he realized, he needed to change his game. It needed to evolve. THAT is the chess match I have always liked. It doesn’t mean you cannot get frustrated. It just means there is something bigger than just the next race.</div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
Check in with your training log. Check in with your coach. Ask yourself - “what do I need to do to evolve?” You may know your weakness, but it may take a few cracks at the code to break it. You should not turn that into a negative.</div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
The other thing Nadal’s coach always told him was “good face”. He firmly believed if you are in a bad mood, you are not in a mental state to improve.</div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
<br /></div>
<div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard; text-size-adjust: auto;">
So get out there with a good face, and get ready to check in!</div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-53342111471150536722018-07-24T05:43:00.001-07:002018-07-24T05:43:35.042-07:00Save up to 10 sec per mile without training! <div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="p1">
Save up to 10 sec per mile without training!<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
How hard would would you have to train to take 10 sec per mile off your half marathon PR!? What would be the difference if you saved that on your run, or your transitions?</div>
<div class="p2">
<br /></div>
<div class="p1">
The spread of transition times can range from seconds to SEVERAL MINUTES.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p2">
<br /></div>
<div class="p1">
Outside of these issues, mistakes in transitions are usually outside of the prior stated.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
Setup -</div>
<ul class="ul1">
<li class="li1">Trying to make things too complex. Decide what you want in transition, leave the rest out.<span class="Apple-converted-space"> </span></li>
</ul>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">Be clean and tidy. Try to take the space you need, but only the space you need. Be respectful of people around you and realize everyone there is trying to do the same thing. If you need more space consider the depth for position of things, not just side to side.<span class="Apple-converted-space"> </span>Tuck away any straps or loose ends that could be caught in moving parts.<span class="Apple-converted-space"> </span></li>
</ul>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">I recommend not putting the helmet and glasses on the handlebars unless you are told to. My reasoning behind this is that we tell every athlete we coach to expect the unexpected.<span class="Apple-converted-space"> </span>Surely at some point your helmet and or glasses will be knocked off and you could be left looking for them. athletes running by with wetsuits and bikes is a bad place to leave thing gingerly hanging out int he open.<span class="Apple-converted-space"> </span></li>
</ul>
<div class="p2">
<br /></div>
<div class="p1">
<span class="Apple-tab-span"> </span>Instead I always put my towel down, then my number belt, then my run shoes on top of the belt, then my helmet upside down, straps out with my glasses inside them.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
<span class="Apple-tab-span"> </span>As I pull my wetsuit or skin suit down I gram my helmet and put it on as I step out of my suit. No time lost, and no risk.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">make sure your garmin is sync’d with all your power devices BEFORE you get to transition. Also I make sure the auto off feature is turned off. There are times, after sitting idle for a long time, the power meter will lose connection with the garmin. I usually recognize it right away when riding. Just power off and then back on, it seems to work each time</li>
</ul>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">Be decisive and quick, but not panicked. If you try to rush, you will make mistakes, fumble with things end up taking more time then just being clear and deliberate.<span class="Apple-converted-space"> </span></li>
</ul>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">I recommend first learning how to take your feet out of your shoes coming into T2. Once you master that skill, you can then start working on coming out of T1 and putting your feet into the shoes while riding.<span class="Apple-converted-space"> </span></li>
</ul>
<div class="p2">
<br /></div>
<div class="p1">
*As a side note- When learning to put your feet INTO your shoes. I have always used the step over the top tube method. Meaning I know flying rocket mounts look kind of cool, but they are more dangerous and when you<span class="Apple-converted-space"> </span>are racing long course, a few seconds is not worth the downside to looking like a jackass in front of everyone if you get it wrong.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
Additionally, you need to be aware of when you will need to have your feet in the shoes, or wait until you should try based on the terrain coming out of T1.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
Coming out of T2</div>
<div class="p2">
<br /></div>
<div class="p1">
Look, if you need to go to the bathroom, or fix an issue in transitions - DO SO! I would never tell an athlete to try to “hold it”, or not fix an issue. Ignoring these, could in fact cost you more time then the time you feel you may save skipping it. Address these issues, and move on though.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">once you take care of what you need, the key is making forward progress. If you can put your number belt on while walking, do it. If you can adjust your hat, your jersey, eat your gel, whatever - do that. No need to stand still</li>
</ul>
<div class="p2">
<br /></div>
<ul class="ul1">
<li class="li1">once you start your run, I recommend starting with slightly smaller steps then you would normally take. This will help your legs transition</li>
</ul>
<div class="p2">
<br /></div>
<div class="p1">
Be safe and thank a volunteer!!</div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-8769123212194407952018-06-25T06:21:00.000-07:002018-06-25T06:21:16.538-07:00CP30 Testing - What and Why<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="p1">
There is a general rule of thumb - what you can do on your own in training, will predict what you are capable of in a race. I believe this to be true. If I am honest, I haven’t tried to test a 6 hour run race at the 3 hour pace I gritted through in training a few times, but I think up to reasonable distances, and especially around FTP and threshold testing, this is a fair statement.</div>
<div class="p2">
<br /></div>
<div class="p1">
So if we know:</div>
<ul class="ul1">
<li class="li1">"CP" Stands for Critical Power or Critical Pace. In other words "The best effort you can do for" and the number is the minutes. So CP30 = "The best effort you can do for 30 min". CP60 would be the "best effort you can do for 60 min." and so on.<br /></li>
<li class="li1">what you do on your own you can do for 2x the duration in a race.<span class="Apple-converted-space"> </span></li>
</ul>
<div class="p1">
Then consider this too</div>
<div class="p2">
<br /></div>
<div class="p1">
Anytime you DOUBLE duration, you can predict a 5% drop off in output.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
OK. So what does this mean when considering FTP tests on the bike?<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
Lets remember true FTP is what you can do for an hour (CP60) in a race. So, if you did a 30 min all out RACE that would tell you your (CP30), which you would then must subtract 5% to predict a CP60. <span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
However, remember our rule above. What you ALONE predicts what you can do for double the distance in a race. So if you did a solo CP30 effort there would be no need to subtract the 5%.<span class="Apple-converted-space"> </span></div>
<div class="p2">
<br /></div>
<div class="p1">
This is also why I do not like testing for 20 min.<span class="Apple-converted-space"> </span></div>
<ul class="ul1">
<li class="li1">Most happen in a group environment, so you have outside motivation</li>
<li class="li1">Its not a clean doubling effect.<span class="Apple-converted-space"> </span>So even if you do subtract 5% its still going to leave you a bit high in terms of FTP prediction</li>
<li class="li1">A lot of people become good at “training for the test”. Therefore, its not a actual indication of their ME (Muscular Endurance) <span class="Apple-converted-space"> </span></li>
</ul>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-25196030857906515862018-04-23T08:43:00.004-07:002018-04-23T08:43:51.735-07:00Time crunched? Returning from injury? You can still train quite effectively if you remember these three things! <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="" data-block="true" data-editor="3f4pl" data-offset-key="621ss-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; white-space: pre-wrap;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1YQfhOVplVRjWXPpVlU91YnFQXqyq9pn5dLocDUEOSbCUSHLu_JqmyeACwvqA3L0hE-9Oy54wUr-cMJyEYytuJOulS5I2THB64IrMLSKsAJzpFyPlXah2S88SF5lHcADMaXI-PkndIYk/s1600/198455_convert_5_031418.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1YQfhOVplVRjWXPpVlU91YnFQXqyq9pn5dLocDUEOSbCUSHLu_JqmyeACwvqA3L0hE-9Oy54wUr-cMJyEYytuJOulS5I2THB64IrMLSKsAJzpFyPlXah2S88SF5lHcADMaXI-PkndIYk/s320/198455_convert_5_031418.jpg" width="320" /></a></div>
<div class="_1mf _1mj" data-offset-key="621ss-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">Volume of training is defined by 3 things:</span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><b>1. Duration </b></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><b>2. Frequency </b></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<b><span style="font-family: inherit , serif; font-size: 10.5pt;">3. Intensity </span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<b><span style="background: #eeeeee; color: #666666; font-family: "inherit" , serif; font-size: 10.5pt;"><br /></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">Too Often people spend too much
anxiety just worrying about duration. Ask just about any athlete how well
training is going, they will almost ALWAYS respond with this metric. </span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">The irony, it’s probably the single
worst indicator of success, UNLESS you are trying a distance for the first
time. It doesn’t matter how fast you can go, if you cannot complete the
distance. </span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><b><u>Time Crunched: </u></b></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">If you are short on time, bump the
intensity, and shorten the total workout. If you are training for a half marathon
for example, as your coach for equivalent 5K run paces and change the set. </span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">3 x 15 min @ half marathon goal may
not be realistic on a particular day. However you could do 4 x 6 min @ 5K
effort and get a great fitness response, just as an example. </span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><b><u>Coming back from injury? </u></b></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">Use frequency. Shorten the duration,
not only of the total workout but build in more rest intervals, to include even
walk breaks to help build duration and increase overall volume. If you use a
muscle 5 min or less for aerobic exercise, it's is a lot less likely to have
sustained inflammation. </span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">So 3 x 60 min runs may be a bit
aggressive to return. Change it up to 4 x 30 min runs with a day between with 4
min run, 1 min walk. </span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="font-family: inherit , serif; font-size: 10.5pt;">Too often we get stuck in the ruts we
are used to. Changing perspective and ideas can really help! <o:p></o:p></span></div>
<!--EndFragment-->
</div>
</div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-84467952896538785742017-10-22T12:02:00.000-07:002017-10-22T12:02:29.317-07:00What to do in the off season<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
If you want to take racing to the next level next year, you must
get the off season right. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That doesn’t mean you cannot, or should not take a break,
but you need to use this precious time to apply some of the thoughts and
adjustments you have been thinking about making to see how they affect things,
with time to adjust if needed. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I always love the offseason because I get to workout and
work hard, but I don’t always HAVE to if life gets in the way, which it often
does mid-season. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some people like to put on a bunch of weight, allow
themselves to eat whatever and not worry too much about – well anything. I get
it, and it can be tempting, but even putting performance aside for next year, it's
not healthy. You shouldn’t allow yourself to yo-yo so much with your weight.
Sure, put on a few extra pounds, but the reality is the work it takes to get
them off, the fact that you are effecting metabolic health and function, and let’s
be honest, as we age, it's harder to get off later. That extra work to get back
to even used to frustrate me. The extra weight when you start to run can be an
injury risk as well. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For me, I would put a 10-pound limit on myself. If I got up
to that much over then I knew it was time to dial it back for a bit and pay
more attention. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
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<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
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<w:LsdException Locked="false" Priority="30" QFormat="true"
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
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<div class="MsoNormal">
In fact, after the holidays I like to do at least 1 – 30 day
cleanse with Tanya just to get my metabolism running sharp again and put myself
right back to where I need to be to have an awesome year. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
You can join our <a href="http://superflycoaching.com/community/" target="_blank">community</a> to get on our live chats to get tips and ideas on how and what workouts may best help you this offseason. </div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-43031511031638882012017-09-28T14:05:00.000-07:002017-09-28T14:40:15.958-07:00To Marathon or NOT to Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwBJriQuH4JwG-ClpdPshquKncx3Jin5-6L2djuOF9xzB-6WB6uvyfJrIKhliuAN05lJOEhd-PwQI8uZOAe1NdF9ghtXr5hGWeUIM9lSXI_UzVd9xB95ULZCS3bqqTRVPyvFoHvx6Uprg/s1600/IMG2671-2644573864-O.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwBJriQuH4JwG-ClpdPshquKncx3Jin5-6L2djuOF9xzB-6WB6uvyfJrIKhliuAN05lJOEhd-PwQI8uZOAe1NdF9ghtXr5hGWeUIM9lSXI_UzVd9xB95ULZCS3bqqTRVPyvFoHvx6Uprg/s320/IMG2671-2644573864-O.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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There is usually a large temptation to do a winter marathon
but most triathletes. Sometimes they can be a great idea. You just have to know
what the purpose is. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
They are a great idea if:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->You just want to run a marathon <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->You are trying to qualify for Boston<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Obviously, if Marathoning or distance running is
“your thing”<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->You are looking for a new goal<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span></span></span><!--[endif]-->Etc. <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><o:p> </o:p></div>
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I always try to get my athletes to reconsider though if they
are trying one for these reasons:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->They want to know they can run the distance for
Ironman <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->They want to improve their running<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Trying to lose weight<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Running a marathon is almost a different sport then running
a marathon off the bike. I know if you have never done either you will think I
am crazy, but please trust me. They almost do not relate to each other. That isn’t
to say running off the bike is harder. I have been more sore and tired after standalone
marathons than running off the bike! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Running off the bike is going to be on average a lot slower.
You will be hitting it with a lot of cumulative fatigue. For and intensities
are WAY different, as is nutrition. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Trying to improve your running? It makes complete sense why
you think the marathon would help do this, and it absolutely could. The trick
is remaining injury free and allowing yourself to train the other sports. If
you let your swim and bike go to the side too long, it will not matter how fit
you are because you will bring us back to the previous point about cumulative fatigue.
How many Ironman athletes do you see already walking at mile 1 or 2 of the
marathon in Ironman? It isn’t because they went to too hard for the run, or didn’t
do enough run training. It is simply because they lack the fitness and economy
in the two previous sports. Consider that when training for the marathon. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Additionally, that hardest thing about triathlon is
remaining healthy. With the increased volume (hopefully coupled with intensity
at the right times) you open yourself up to more injuries. If you select a HALF
marathon, you can do almost the same volume in training (less some long run
total distance) but will not have the single day stress from the actual
marathon day and must recover from that, allowing you to get back to training
sooner. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A lot of athletes race into the fall. If you are trying to
back up a marathon after a long season, it may not allow for any downtime. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<!--EndFragment--><br />
<div class="MsoNormal">
Weight loss – I have spent time on this, and will again at
another point, but trust me. There are a lot of overweight marathon runners. I’m
not trying to be judgmental or cruel, just honest. You cannot out run a bad
diet. If you really want to lose weight, talk to <a href="http://tanya@tanyazucco.com/">Tanya</a>, she will help. <span style="mso-spacerun: yes;"> </span>Start with what you put in your mouth. <o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-54729079250407189032017-06-12T07:07:00.000-07:002017-06-12T07:08:52.993-07:00Madison 70.3 - first "Race" back. <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPpiEisJlCfsVjWmi7293w7nKbMLTWDguIjNSBsJQo9FsuClwRWL-uQDjAQDJZrpGjKtw2ZV4EthqzII_ORXF1QWkSuQKgAETxL_ebf9D9obUV4riRVW0RlaNGbHYzfXUfqAcqUbziUuI/s1600/18952795_10156232676762564_6906344511961187792_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPpiEisJlCfsVjWmi7293w7nKbMLTWDguIjNSBsJQo9FsuClwRWL-uQDjAQDJZrpGjKtw2ZV4EthqzII_ORXF1QWkSuQKgAETxL_ebf9D9obUV4riRVW0RlaNGbHYzfXUfqAcqUbziUuI/s320/18952795_10156232676762564_6906344511961187792_n.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Well, that was interesting. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I did Madison 70.3 yesterday. It was my first race back from
all my surgeries and injuries. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A brief re cap – <o:p></o:p></div>
<div class="MsoNormal">
I had surgery on both of my Achilles over the last 14 mo. That’s
about a 12-month rehab process, and while I thought I could beat that timeline,
I wasn’t able to. I think I could have with 1 but the issues around having both
sides done, for whatever reason was a lot. In addition to that my hips were compensating
for the lack of calf strength that I still battel with and were becoming sore
to the point they were considering MRI to see if there was a tear. I told them
this wasn’t a conversation I was willing to have right now…<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Anyway, no excuses, just that’s where I am. I have been
biking a lot and while swimming a ton, have been swimming on my own all the time.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I felt strong for the bike going in, and knew my swim was
solid but wasn’t sure how well I was going to go relative to how well I used to
swim. So, I was excited to see. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I truly haven’t run in about 18 months. Yes, I have had
periods were I could run. My 2 longest runs were 10 miles each. There really
were only 2 of those. I did jump in a half marathon that I surprisingly held up
the pace (1:28) quite well with no running prep for it, but that’s was f’d my
hip up about 8 weeks ago and I haven’t run at all since. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Since then I have been walking at an incline on the
treadmill. It's great for rehab, keeps the HR up but it's 65% different muscles
to walk than run, something I learned this year. Well, I learned it when I
walked at IM FLA before surgery – LOL <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was supposed to do IMTX which I knew wasn’t really an
option so I had to withdraw. <o:p></o:p></div>
<div class="MsoNormal">
I was supposed to do IMFLA 70.3 but still wasn’t ready<o:p></o:p></div>
<div class="MsoNormal">
I’m signed up for LP, but will not be ready so had to withdraw
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was tempted to punt Madison too considering I haven’t been
running… Jim thought it was a good time to get back in the game though and see.
Additionally, Tanya was going there to race and I was going to be there all
weekend and didn’t feel like watching again. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I agreed, but wanted to keep training all week. The last
thing I wanted to do was taper for a race that I wasn’t ready for when all I want
to do is regain some fitness. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Couple of the options going in were:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Just do the swim and Bike. <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Do the swim and bike and od a run/walk pattern. <o:p></o:p></div>
<div class="MsoNormal">
I really didn’t want to risk anymore injury setbacks (it's been
almost 3 years of injuries – I’m over having them)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In my mind, I wanted to start at the back swim and ride
great then do one of those options. However, I didn’t want to have to swim over
people, and given there was several miles of bike path at the beginning of the
bike, I didn’t want a lot of crowds to deal with there. Additionally, Scott
Iott asked if I would start towards the front with him to help pace him on the
swim, so I went up front. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Swim - <o:p></o:p></div>
<div class="MsoNormal">
I liked the rolling start, it was nice to not be pounded. I
think most people set themselves in the right spot which was nice. My pacing
and effort was a bit forgotten so I trusted some of the swimmers around me
after hundred yards and just drafted. I figured even if a touch slow (which in
the end I went around them) the day wouldn’t be about a min here or there in
the swim for me. <o:p></o:p></div>
<div class="MsoNormal">
26:57 (1<sup>st</sup> AG) <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bike- <o:p></o:p></div>
<div class="MsoNormal">
This is where the day got interesting. I had done literally
NO course recon other than listening to some thoughts from others. I really didn’t
care because truly it was just going to be a hard effort. In training if I try a
new course, I would just use the course management skills I know how to use. If
I come to a hill, ride it like I would a hill, etc. So I rolled with that. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It was a tough, hotter very windy day. It ended up being
over 2K feet of climbing. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The issue was in the first 3 miles both my nutrition which
included my Infinit nutrition (salt and carbs) were tossed. I was left with 1
bottle of coke and a single gel. (I couldn’t stop and get them, they rolled
into a ditch under the bridge). I tried to get stuff at the aid stations but
the volunteers were doing that thing where they don’t put there arm up with the
nutrition so I ended up getting cliff blocks which are hard to navigate on
super bumpy roads. The point is I just didn’t get all the nutrition I probably
needed. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whatever, it was just a training day and I have practiced being
light on calories in training I told myself. Thank God I had practiced that because
I was feeling it for sure. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I wanted to bike a bit better, but had to start finding
places to relax and conserve power. I ended up with only 285 NP but the first
90 min was closer to 300 so you can see where I dropped off a bit. Ride ended
up at 2:18<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now here is where it gets interesting. I had a 3-motorcycle
escort and from what I could assess and was later confirmed, about 6-7 min lead…
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, revisiting my original options. I would feel like a
total dick not starting the run. Literally EVERYONE hears my name coming in,
cyclists waiting for me to start the run…. SO, I reluctantly started. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Run… Well Walk run, well more walk than run (not really but kind
of)<o:p></o:p></div>
<div class="MsoNormal">
I didn’t want to have to explain the cyclists my walk run strategy
so I thought I would just run steady and smooth until (hopefully soon) people would
pass me and I could hide in a crowd. I used to try to run sub 6:20 pace so when
I started out at basically 8 min pace, I was being conservative. <o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>The cyclist would
keep encouraging me to stay strong they are still a way back, and I would sometimes
explain, that no, in fact I wanted them to hurry up and catch me. LOL<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While I was feeling NO INJURIES for literally the first time
in years, my quads were so locked up and cramping it literally was almost
impossible to move them. I have no idea it was from the lack of nutrition, or
the fact I truly haven’t run, but this was my reality. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Please someone, come catch me. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Mercifully, Ryan caught me about 20 min in and then a few
more started to come by and I could start to really do my run walk. I wanted to
do 4/1 but it wasn’t lining up well with eh aid stations and I NEEDED some
hydration and was even trying to eat pretzels and chips to get the salt. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A few guys would pass and would think, let’s go, lets run
with them, I just couldn’t. People would encourage me and tell me I looked
strong (probably the same people who say child birth is beautiful). While I
appreciated the encouragement, I knew I looked like shit. I saw some 12 min
miles in there, those were fun…. Then I just wanted to try to break my bike
split which I did – BARELY. OMG. 2:14. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So that’s where I am. My swim and bike seem to be back to
par. My run, just hasn’t been worked yet. I need to assess how and what I need
to do to get that back. Still deciding that, but I felt good that once I do get
my run going again, I can still play at the front for a bit. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-70460919054799410042017-04-05T06:58:00.004-07:002017-04-05T06:58:55.027-07:00Fueling for training and racing<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
My take on metabolic efficiency when it comes to training
and racing. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As someone who struggled big time with nutrition and stomach
issues, I tried every trick in the book to try to figure it out. When I did, it
was a HUGE change in my results. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are my thoughts and beliefs. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Metabolic efficiency is the way to go as the foundation of
how you eat and train. Without getting into the how to here, I found during
training:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Eat that way as your baseline nutritional practice.
Without a doubt. <br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Train that way on easier and, work up to solid
endurance days. I would try to get to 2 hours just water (or now using the
hydrate/BCAA blend) then I would try to shoot for about 200-300 calories an
hour on the bike, ideally a nut/fruit mix for the first 1-2 hours of eating to
keep blood sugar in check. After that, I would eat pretty much what I wanted to
get those calories. <br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
When I worked with a pioneer in metabolic efficiency as my
personal coach, I would listen to him tell me that I could break 10 hours in an
Ironman with as little as 80-100 calories an hour. I agree it probably could be
done, but disagree it's the best wat to race. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I DO AGREE it's the best way to be <u>ABLE </u>to race if
needed. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What do I mean by that? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The practice for racing is thought to take the gut out of
the equation so that you effectively eliminate one of the largest problems
Ironman athletes have. Gut shut down. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ok, that’s true, but I also still prescribe to the nothing that
the research shows the more you are able to get in and assimilate, the better
you will do. <span style="font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, I think the metabolic efficiency coach was leaving
results on the table from calories in, and I think Asker was not used to, or hadn’t
dealt with the gut shut down people get only after 7 hours. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
The body will use blood in 3 ways and in this order: 1- cool
to body. 2- bring oxygen to the muscles 3- IF AND ONLY IF it can do the first
two will it start to digest food. So, you need to be very good at the first two
and can burn the right fuels so when you go hard, which makes the first two
things tougher, or its hot, or a combo, you can still have energy and not get a
bad stomach. <o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-42210854782751985582016-08-28T05:04:00.003-07:002016-08-28T05:04:53.898-07:00Recovery update - GETTING BACK!<div dir="ltr" style="text-align: left;" trbidi="on">
<br /><div class="MsoNormal">
I’m finally feeling like I am at the end of recovery
(almost). I’m able to run on the alter G now with fairly normal speed up to 80
percent un weighted. Ironically the Achilles on either side isn’t eh part of my
legs that gets the most tired or sore, so I take that as a good sign.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am able to bike almost normally. What is hard is the
standing and not letting my ankle drop at the bottom of my pedal stroke because
the calf is just not strong enough to push with just the forefoot. At first I
thought my saddle was off (too high) but then it occurred to me that if my heel
wasn’t able to stay up, it was going to feel high. I flew out to see Mat
Steinmetz who was kind enough to do a fit review for me and confirm my
suspicions. We decided to leave the bike in the optimal position and then I
would just try to work on the strength and or ride other things until I could
hold the position. That was 2 weeks ago and already yesterday I rode 92 miles
with Tanya in the position, so things are progressing quickly now I hope. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
<br />
Standing on the bike is tough because all the pressure is on the forefoot again
and I end up supporting a lot of weight on my hands over the handlebars. That too
is getting better. Finally on the bike, when mountain biking I can’t ride off
road very much because I don’t have the strength to hold my ankle tight all the
time so when going over bumps etc. it feels “loose” and can be a bit painful.
No worries, it too is getting better and I can stick to smoother roads for now.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I went to see the surgeon the other day and was told I had
the ALL CLEAR! Said I can run, or do whatever I want at this point. I had asked
about waiting until I run until I was able to do 3 x 25 single leg toe raises. He
said that due to our procedure we used and the extent at which he cut off my
heel that I could start to run now and that I am in no real danger of the
injury returning. He did say he would lay off the run until I could have a
pretty normal gait, or at least not limp so I didn’t cause other compensation
issues. <o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;">
</span><!--[endif]-->Note: I had a pretty extensive repair. On my
left side he said despite having done the procedure hundreds of times, it was
in the top 3 worse he had seen. So if you have a lesser surgery I would check
on your own return to run protocol. I know if the tendon becomes too tight or
weak it can lay down the same injury again, so double check that<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal;">
</span><!--[endif]--><o:p> </o:p></div>
<div class="MsoNormal">
Last week I decided to run 1 min, then walk 2. It was very
slow, but I was able to “Shuffle/jog” for much longer periods with no pain and
made it 4.5 miles! I have run up to 3 miles 2 more times since then and the
pace is around 9:30 pace for the most part. Not blazing, but legit “jogging”.
The Achilles has no pain which still blows me away as I can’t remember not
having pain, but the peripheral stuff gets weak and fatigued and still have
some “nerve” pain which causes me to pause and take some breaks. I also do not
have the forefoot strength to really push off so I am definitely more on my
heels then before, but the strength will come and I have been using the alter g
to remember good fast run form. <o:p></o:p></div>
<div class="MsoNormal">
I also want to point out even about 3-4 weeks ago I felt like
today would never come. Its not an easy road and it I am sure I still have
setbacks ahead of me but the healing is not linear. That’s the hardest part. You’ll
feel one week like you will never get back, then 4 days later feel remarkably
better. So don’t think your progress is limited to a set trajectory. I also
would have a few days here and there where I would be pretty pissed off at my
situation and angry. I would get discouraged with people trying to encourage
me, or try to tell me it would be fine. Go ahead and feel like that sometimes,
you deserve it! It does suck to rehab. If It didn’t, more people would go fix
stuff. However, you have to snap out of it and figure out something to focus on
other than feeling sorry for yourself. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have a lot of people to thank. My awesome with Tanya has
been almost too supportive and positive through all of this. I couldn’t have
done it without her. I’m also convinced some of her oil concoctions have made a
huge difference. I’m about 8 weeks ahead of recovery schedule right now. <br />
Not only that but her clinic where she works has amazing systems for rehab.
They even do PRP now. Pain and Wellness Group out of Plainfield and Villa Park
is truly committed to athletes. <o:p></o:p></div>
<div class="MsoNormal">
<br />
<br />
Achieve Physical Therapy has been amazing. Gina has been pretty busy with life
and helping Olympians but left me in great hands. Taylor and Lindsey have been
awesome PTs to work with. They know all the tricks. Dry needling, Graston,
massage, exercises, stretching, Alter G, etc. 2 x a week they put me back
together. I continue to be so grateful. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dr. Ginsberg has been on my adjustments for chiropractic
since before day one! He was able to keep my hips in line while off center in
the boot for almost 3 months. He kept my back and neck feeling fine the entire
time as well. I literally had no issue with the crutches, or the boot thanks to
him. He even manipulates the ankle now to make sure it stays all lined up. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Garrett Krug, my strength trainer has continued to look for
ways to bridge the PT/ strength training gap. To say he is just a strength
trainer is not enough. He not only has a 4-year degree in this stuff, but is
CONSTANTLY educating himself on new techniques. He went so far as to come to
some of my rehab sessions to talk to the PTs to make sure what he was doing lined
up with what they wanted. <br />
<br />
Dr. Vora, my surgeon. I can’t believe how good this guy is. Not only is he good
but he has a system for closing surgeries that I swear I barely even have a
scar. If we are being honest, I was worried I would have Frankenstein looking
calves and ankles. Not even close. He is blunt, to the point, but effective! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Paul Bishop has not only found my surgeon for my case but
has made me the best running orthotics I have ever had. They were so good I got
Tanya a pair and combined with some new coaching methods will be the first year
she has made 12 months’ injury free! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
I write this and seems like I am thanking a lot of people,
but that’s what it takes. Don’t do things half way. If you want to get better,
go all in. Invest in yourself. <o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-64729809745007717902016-08-04T16:34:00.001-07:002016-08-04T16:34:02.834-07:00One reason for a bad race<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
Look let’s be honest. Call it what you want, but <b>it SUCKS when you have had a BAD RACE</b>.
Nobody plans for or hopes for that outcome. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I wanted to share some of my thoughts on one of the main
reasons it happens and <b>how to avoid it</b>.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The most heard story in <b>an Ironman debacle story is a nutrition</b> one, or lack thereof. Here is what I
think most people screw up. They are <b>simply
too regimented or narrow minded</b> in their thinking when it comes to race day
nutrition. <o:p></o:p></div>
<div class="MsoNormal">
<br />
<br />
I don’t want to get into what you should or shouldn’t eat for race nutrition
right here, that’s an entirely different subject. However<b>, whatever you do decide to use, use it properly</b>. What I mean by
that is most of the time in training people have their very best days. They think
<b>“Wow, if I can feel like that on race
day, I will have an awesome race</b>!” The thing is, in training they aren’t so
deliberate or strict in most cases with their nutrition if they are honest. <o:p></o:p></div>
<div class="MsoNormal">
<br />
<br />
Without making this too long, I think in training <b>when you are thirsty, you tend to drink, and when you are hungry you
tend to eat</b>. Simple enough. In a race however they have stop watches and
mile markers that they force nutrition down no matter how they feel – DON’T! <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
<br />
<b>The human body is pretty sophisticated</b>.
It does a good job for the most part letting us know what it needs and when. <b>We just have to listen to it</b>. In the
race though we know at baseline we need to get 200-300 calories an hour in on
the bike give or take, but that’s not hard to do. You need to be regimented in
when you do need food, you need to know what agrees with you, and when you need
to drink, what that is you can drink and so on. <b>That’s critical and I don’t disagree with practicing and having a plan</b>
for that. But I think you should have a general idea what you want to eat and
when, but then listen to what’s going on inside you and decide when you need it
exactly. <o:p></o:p></div>
<br />
<div class="MsoNormal">
<br />
<br />
Here is another tip – <b>GUESS LIGHT</b>. It’s
so easy to add calories. It’s very uncomfortable to take them away. <br />
<br />
I am much better at speaking then typing so will cover this in more detail in our
podcast tomorrow. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-54023729717428772262016-07-29T16:15:00.001-07:002016-07-29T16:15:36.124-07:00Update<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
I have been bad keeping this updated but honestly it’s because
things have moved slowly, or maybe they haven’t, it just seems that way when it’s
all you seem to think about every day. I
did want to catch you all up though on where I am with the heels so if anyone
wants to know for themselves. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I had a lot f ups and downs over the past month.
Its tough to be this long into recovery because while there is discomfort and
some pain, it really isn’t that bad anymore. Well, that is unless you are
trying to do something. Then it becomes limiting. What I mean by that is for
me, the inside portion of my ankle has a nerve that when I put pressure on my
big toe to do work, say like a heel raise, it gets pissed and won’t let me. It
gets better every week though so I can see the end in sight. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I have very minimal pain walking around and
while I can go upstairs with no issues, the bottom part of my calf (even around
to my shin) still isn’t flexible enough to let me dorsiflex to go down the
stairs straight on. I have to side step still but it’s getting better. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->BTW, I’m at 19 and 13 weeks respectively. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->In the pool I am swimming normal. I think I am
biking a touch too aggressively, so I am going to take a week to back off that.
The hard part is I can’t seem to stand as my calf isn’t strong enough to hold
me so I end up “tip toeing” for just a few sec to give my ass a break. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->The 13 week one is still a touch inflamed but nothing
major. I’m able to elliptical, and Stairmaster. I was even able to run on the alter
G at 60% the other day with no pain. I’m pretty out of shape though. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->Two weeks ago in the h pool (about 4 ft deep) I
was able to do 3 x 25 heel raises no problem except calf fatigue on the 19, and
only 10 painful ones on the 13). I stick with it though and in the last few
days have worked up to 3 x 25 on both although the right calf (13) is still
pretty smoked half way through<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I go to PT 2 x a week and do a lot of self-therapy
at home. It takes a lot of time. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<br />
<div class="MsoNormal">
I am to the point I feel I will have a pretty normal life
here soon, but it does take a while. I think I will beat the 6 months return to
run, I even considered doing IMFL, but then I was like “What’s the point? <br />
<br />
I signed up for a 70.3 next April, and Lake Placid and am optimistic. The tough
part is I have put on 8-10 lbs. It’s tough to battel that but if I’m honest, I don’t
think it’s the lack of working out, it’s the fact that you snack more <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span><o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-73445005093761365762016-06-20T20:25:00.000-07:002016-06-20T20:25:19.994-07:00Update - sorry its been awhile. <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
I haven’t written a blog with an update for some time for a
few reasons. In an attempt at full disclosure here are the reasons:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I’ve been super busy. I’ve really poured myself
into some new clients this summer and it is exciting to see them having awesome
results. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I’m not trying as much but I am doing a TON of
PT. I try to seek out the best help and advice on things when I need it and
Gina is awesome but almost an hour away. So by the time I drive there, get work
down and drive home, its usually 3-4 hours round trip in the middle of the day.
So I try to cram in a few things in the am, then off to PT, then home to fit in
a few things before the evening comes around. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->I’ve been frustrated with the process lately. If
you are reading this and wondering if you should do it then here are my thoughts
as of now. If you have to wonder, you probably need it. So get it done. I can
tell it will be worth it. I have less pain walking around in my heels already.
I can tell that as of now. I do get stronger every day but it’s a slow process.
<br />
<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
I lack the strength to really toe off even while walking
right now, so running is a no go for sure. I can elliptical as of now. I should
note I am like 13 and 7 weeks post op on the two feet. I can do stair master actually
pretty good but I can tell it gets pissed a few times so I am reluctantly going
to give up that work to make sure I am being conservative. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Therein lies the issue for me. It’s confusing for sure what
is the “good” pain, the “bad” pain, and the “pain need to work through” pain.
Add to that I have had this done twice within three months and both healing
processes feel a bit different. So while I can learn from one, I can’t really. <o:p></o:p></div>
<div class="MsoNormal">
I’m afraid to ask or talk to anymore doctors about the issue
because every time I do I find out someone has a harder standard to which I
should meet before running again. That becomes super frustrating. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First I was told: I have to do 5 single leg calf raises. I
thought, that was tough but manageable. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then I was told: no, 10 is the best number… Damn… I thought.
(keep in mind I can’t do 1 when I heard this). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then I was told 25! WTF……<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
No, no… its actually 3 sets of 25 with 15 seconds rest
between…. You’ve got to be killing me! In fact, give that a shot. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So I have stopped asking. LOL<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Its dawning on me how long the actual road to recovery is.
It sucks. I feel pretty out of shape. I’m 10-12 lbs. up. I’m barely back to
where I was swimming. BARELY. I can’t hold the efforts for a complete set yet
but I am starting to see signs of life. I can’t really push off the walls
normal yet although close, I have to think this is part of the slower times. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Bike… this one is interesting. I have been riding a lot
of rides in tennis shoes on my pedals. It kind of sucks so I invested like 20
bucks in some platform pedals and have that on my MTB. Tanya asked me to do a
100 mile organized ride with her and some friends. I told her I didn’t feel
like it because I only feel OK on my MTB and I don’t even have clips yet. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
She convinced me to come and then basically dropped me… ugh.
I made it 64 miles into the ride with eh group but had to do the last 3 on my
own. It’s been a LONG time since I was owned like that on the bike. That wasn’t
a good feeling and although I finished in like 5:30 on my MTB I was ready to
retire for good. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was able to ride in clips a few times but it was a lot of
strain on my claves. Interestingly making me rethink moving to the mid sole
cleat position as you can really feel how hard the regular shoes make your
calves work. That being said I think while in the midfoot position it would be
a bit tougher to stand and accelerate or sprint. Remember though, I’m not clipped
in right now so hard to say definitively but I will re look at this. The doctor
told me though I am getting a bit too far out over the front of my skies with
the regular shoes though and has told me to go back to the running shoes on the
bike. I hate going backwards. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So this is where I am. I’ve invested too much in getting
this solved so I am not going to do anything that goes against it healing, but I
realize it’s going to be a long road back. The reality is I couldn’t do the
things I wanted to do before the surgery anyway so it’s not like had I don’t nothing
I would have otherwise been racing well this year. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you’re scared to get it done though, I wouldn’t be. Just go
to a doctor who is good and gets what you are trying to come back to. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve also been really trying to think about controlling my
weight with diet instead of workouts. That’s going to prove to be pretty
liberating I hope in the end. <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNFPMfXuCqxMsYhhAGzW3CS42lh_IhQNic0iFyl-er6DaYmO1pN7zOur1yY1qK6IueFb7G-gqiiogrjc1li6OTt5GViRORHwyWqcQPTcTBr-W81nNXFCEBDqCWqv9O5XvtlXZELojWnOI/s1600/20160620_221700.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNFPMfXuCqxMsYhhAGzW3CS42lh_IhQNic0iFyl-er6DaYmO1pN7zOur1yY1qK6IueFb7G-gqiiogrjc1li6OTt5GViRORHwyWqcQPTcTBr-W81nNXFCEBDqCWqv9O5XvtlXZELojWnOI/s320/20160620_221700.jpg" width="180" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNew1j8q8RbRjlAZnHyszYutmEW4cuU-OmbxodwayjAr8qd02zyqxMCSe5rmDwcaVlK421a8KVBRsAxnHp6iS-55UKv6Ot99BUjvylZhFwmq6sxzRSEcg5YRPBTnYVlXFspGDJaxKQYYo/s1600/20160620_221706.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNew1j8q8RbRjlAZnHyszYutmEW4cuU-OmbxodwayjAr8qd02zyqxMCSe5rmDwcaVlK421a8KVBRsAxnHp6iS-55UKv6Ot99BUjvylZhFwmq6sxzRSEcg5YRPBTnYVlXFspGDJaxKQYYo/s320/20160620_221706.jpg" width="180" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If I had to guess, I would say the end of July I can start
to think about going for a jog. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
BTW, I searched everywhere for what the scar would look
like, I couldn’t find one so here you go. I had what’s called a “mattress”
suture. Looks freaky with the stiches in but when they take them out its ok. My
surgeon I guess has a good way of closing so it really looks good for what went
down there. <o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-14990930737398486652016-05-18T17:48:00.000-07:002016-05-18T17:48:01.469-07:00We have some exciting news!<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL32o4vYczs7fuiQyEhSpPcXuBxf7QaMn90KO5Itq4TBVTH8E4SRdrs5vOTT16o2lOmTcwhyvaEaAp2gYAALN_uAqiZSefg66QR0lUWcpl4zq8hYbRTslI1JXPRpGo-ETVi9fbQ61isfA/s1600/GREEN.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL32o4vYczs7fuiQyEhSpPcXuBxf7QaMn90KO5Itq4TBVTH8E4SRdrs5vOTT16o2lOmTcwhyvaEaAp2gYAALN_uAqiZSefg66QR0lUWcpl4zq8hYbRTslI1JXPRpGo-ETVi9fbQ61isfA/s320/GREEN.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<br /><div class="MsoNormal">
Training
Bible is the backbone of the company. The book will be released in its 4<sup>th</sup>
Edition this fall! As we continue to grow with new books, knowledge base,
and experience, we have decided to rename some of our offerings to allow us to
represent all of them. We are very excited! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
Nothing
will change for this season. We are still team TBC! As we move through
the end of the season, our coaching division will be renamed to “SuperFly”!<o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-1834473677558900282016-05-14T09:22:00.001-07:002016-05-14T09:22:59.637-07:00A toast to Ben Kanute!<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHzNPNMYhQePsxwJATKohrZ-yGJqDtPEmadeHH_rPR8R0iGbdXPZQ7JF_KEwsBjRW-6wmtI5eCQxzPhPscZzBakTotFv_oKHO7iBT6uNZI3YQF3wa2vbWE1hUFDRCDwjpPBzXDe9ClDt4/s1600/ben.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHzNPNMYhQePsxwJATKohrZ-yGJqDtPEmadeHH_rPR8R0iGbdXPZQ7JF_KEwsBjRW-6wmtI5eCQxzPhPscZzBakTotFv_oKHO7iBT6uNZI3YQF3wa2vbWE1hUFDRCDwjpPBzXDe9ClDt4/s320/ben.jpg" width="320" /></a></div>
<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
Ben, you did not earn your spot on the Olympic Team last night. Yes, you received your spot last night, but you made the team with all your years of hard work and amazing team of people around you.</div>
<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
It’s impossible to say when it started exactly, perhaps with the Geneva River Rats even!</div>
<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div class="text_exposed_show" style="background-color: white; color: #1d2129; display: inline; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;">
<div style="margin-bottom: 6px;">
<a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=100000112586996" href="https://www.facebook.com/keith.dickson.75" style="color: #365899; cursor: pointer; text-decoration: none;">Keith Dickson</a> pouring his heart and resources into the youth development here in our area was awesome.</div>
<div style="margin-bottom: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
Bill Schalz played a huge role laying the ground work of your amazing swim which remains a weapon to this day.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
Our group rides and people like <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=100002951710328" href="https://www.facebook.com/rok.coaching" style="color: #365899; cursor: pointer; text-decoration: none;">Rob Kelley</a> helping us get you around the group ride course. I can still remember being able to drop you, not anymore!</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=526716473" href="https://www.facebook.com/eric.ott.737" style="color: #365899; cursor: pointer; text-decoration: none;">Eric Ott</a> and other local business supporting you and still standing behind you through thick and thin.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=1571701491" href="https://www.facebook.com/bgrasky" style="color: #365899; cursor: pointer; text-decoration: none;">Brian Grasky</a> and the Tri Cats at U of A helping yo through a crazy college schedule. The friendships of people like <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=642278132" href="https://www.facebook.com/stephen.pedone" style="color: #365899; cursor: pointer; text-decoration: none;">Stephen Pedone</a> Pedone from places like this continue to be amazing!</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
Getting Trek bikes to believe in us and our vision for you and what we can accomplish has been nothing short of unbelievable and second to none.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=500641048" href="https://www.facebook.com/tj.tollakson" style="color: #365899; cursor: pointer; text-decoration: none;">TJ Tollakson</a> taking you under his wing when you first moved to Arizona – Such a class act.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
I know you have an amazing support staff in Tucson. </div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /><a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=701911030" href="https://www.facebook.com/jim.vance" style="color: #365899; cursor: pointer; text-decoration: none;">Jim Vance</a> who is willing to always lend advice and info. Jumping at any chance to do whatever is needed.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=100003177015114" href="https://www.facebook.com/ryan.bolton.100" style="color: #365899; cursor: pointer; text-decoration: none;">Ryan Bolton</a> stepping up to the plate to help us get over the hump with your running and confidence in it, and his willingness to help ongoing and giving you chance to run with great runners – unbelievable.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=632494273" href="https://www.facebook.com/bobby.mcgee.161" style="color: #365899; cursor: pointer; text-decoration: none;">Bobby McGee</a> and USA Triathlon has always been there to help with run form, technique, advice, support.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
People even like Joe Lotus who lends advice and encouragement and perspective, is something I know I am personally thankful for. Your parents Mike and <a class="profileLink" data-hovercard="/ajax/hovercard/user.php?id=525626718" href="https://www.facebook.com/eileen.kanute" style="color: #365899; cursor: pointer; text-decoration: none;">Eileen Rassin Kanute</a> and family.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
I watch with continued amazement at the support structure and values that you are brought up in. Words cannot describe the level of devotion and enthusiasm, and TRUE UNCONDITIONAL love and support I have seen them give you over the years.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
Ben, you took all of these things not just last night, but over the last 10 years or so I have gotten to personally witness and have always given honor to them by who you are as an athlete, but more importantly who you are as a person.</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
<br /></div>
<div style="margin-bottom: 6px; margin-top: 6px;">
So you got your spot last night, CONGRATULATIONS! But I have seen you earn it for years. We all have. Enjoy this!!!</div>
<div style="margin-bottom: 6px; margin-top: 6px;">
We are all behind you Ben!</div>
</div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-34343713050093319362016-05-10T13:52:00.000-07:002016-05-10T13:52:00.047-07:00Getting through things<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
One week after my second surgery and here I sit on the couch.
I knew when I set out on this journey this would be the worst week, and it has
been. Don’t get me wrong, my spirits OK. I’m just as out of shape as I have
been literally in 15 years, and as immobile as I think I have ever been in my
life. Add to that it’s my right foot right now and I cannot drive. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
You know what though, I already have 1 week done! 5 to go. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
As I tell my athletes when things look overwhelming, just <b>take things one thing at a time</b>. Here
are some simple <b>tricks I have used</b>
to do just that:<br /><br /><o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Marine
Corps. Boot camp</b>: I would try to make it to each meal. The weeks were too
much, sometimes even the days. But I could make it from breakfast to lunch,
then luck to dinner. Then soon I would wake up and have breakfast again. And so
on. They add up pretty quickly. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>With huge
blocks of training</b>: I would have weekly hours over 20 when I was working 2
full time jobs years ago. It was quite tough. Even when I was working less I would
see some weeks I would think “how the hell am I going to do this?”. One workout
at a time. Even on days you think you’ll have no time. If you just get one
done, then try to find a window for the next. You’ll be surprised what you can do.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Workouts</b>:
this one is key and can be used for any sport. I would look at sets and start
to anticipate how I would feel at the end. Then I could easily let that make me
feel defeated before I even started. <b>DON’T
DO THAT</b>. Take the next interval and so the best you can per the
instructions for that interval. Then about 90 percent through your rest
interval evaluate the next interval. Do the best you can at each one. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Races</b>:
Same as workouts. Evaluate how you feel right now and make choices based on
that. For long course you have to obviously have to think about how you feel
right now relative to the plan so you can finish strong. However, if you are at
mile 10 of a 70.3, worry about the next 15 min. manage that. Then work on the
next 15 min. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Injuries:</b>
For this one, I’m learning a lot on the job. What has been working for me is to
try to get through weeks. I get through the weeks by trying to get to PT
sessions. I know I have 2 of those a week most of the time. So if I can get to
Tuesday I get a progress report. Then I only have one free day before I am
back. Then I am only one day away from the weekend and those always fly! Then
its Monday again and I into another week and 1 day away from PT. <o:p></o:p></div>
</div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1968990816974271904.post-26366772308184156242016-05-04T07:56:00.001-07:002016-05-04T07:56:08.676-07:00Here we go again… We got this.<div dir="ltr" style="text-align: left;" trbidi="on">
<br /><div class="MsoNormal">
<b>Here is a recap of
how it has gone so far<o:p></o:p></b></div>
<div class="MsoNormal">
It should be noted- I did a lot of research on the subject.
I had previously tried PRP as well as low shockwave therapy. Both did help
reduce the pain initially but I could tell I was quickly on my way back to a
lot of pain. I had a structural issue in my heels that needed to be removed in
my case. I am the type of person that when I know what needs to happen to get the
true result, I like to just do it. In my case I felt in my core this was the
ultimate decision for me to make to actually give me the best chance at a full
recovery and life. <o:p></o:p></div>
<div class="MsoNormal">
<b>Things that went into
my choice<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Non-surgical
vs. surgical.</b> Addressed above.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Was I ok with
the</b> outcome if it “worked” but I wasn’t able to run like I had before? Yes.
I was and remain hopeful it will be my choice to return to normal triathlon
activity. However just like I talk to my athletes who want to set a big PR,
sometimes you have to be willing to take risks. Yes, they can be calculated but
you need to back yourself at some point. If you don’t, who will? I knew I wasn’t
happy with how I felt now. Something needed to change. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>What was
the technique</b> I felt the most comfortable with? I chose a technique that
used something called a speed bridge. <a href="http://www.arthrex.com/foot-ankle/achilles-speedbridge">http://www.arthrex.com/foot-ankle/achilles-speedbridge</a>.
I chose this because I was told it was knotless, I was told it was strong enough
that I could put weight on it in 2 weeks, and the procedure made sense to me. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Who</b>.
This was a big one for me. I have use<a href="http://www.footandankleexperts.com/paul-bishop.html" target="_blank"> Dr. Paul Bishop</a> for all my foot issues
and continue to do so. He made my orthotics. They are the best orthotics I have
ever had for running hands down. He fixed my forefoot issue which used to
derail me. He diagnosed the issue I am dealing with now. He is amazing. He and
I have become very good friends over the past couple years and I initially chose
him to do my surgery. <br />
<br />
After further discussion, he had recommended I speak to another surgeon he
trusts implicitly. We thought due to our friendship it may make sense for me to
have a different surgeon. I sometimes think about how honorable that was. The
mark of a person who REALLY knows their stuff in my opinion, is the ability to
practice humility. He obviously puts his patients first. <br />
<br />
Even though he told me to consider someone else I was very reluctant to change
from someone I have been having so much success and trust in. At the end of the
day, Tanya and I decided to take him up on his offer to get us in with <a href="http://www.ibji.com/physicians/vora-anand-md" target="_blank">Dr.Vora</a>. <br />
<br /><a href="http://www.ibji.com/physicians/vora-anand-md" target="_blank">Dr. Vora </a>is equally as amazing. He cut right to the chase. He told me exactly
what he thought I needed. He said I could mess around with PRP, and shockwave,
as well as other non-surgical things but it would just be something that he would
do to satisfy my curiosities. He said based on the structures in my Achilles and
the extent of the Haglund’s deformity on my heels I will ultimately need
surgery. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>What was
the expected outcome?</b> He of course could not guarantee any outcome, but he
was 99.99% sure I would have very close to 100% recovery. He said he had done
hundreds of my procedures with great results and one athlete had just done a 100-mile
trail run after. Each case is different though he warned and until he got inside
to see the actually situation needed me to know nothing is a guarantee. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]--><b>Grafting.
VERY IMPORTANT</b> – In my opinion, this was one of the most important choices.
A lot of people I spoke to said they would use my FHL (the tendon that helps
connect the big toe). To ME, it didn’t pass the smell test for returning to
running at a high level again. While I have no qualifications to say what is
best, like training I need to have confidence in the plan I choose. What I really liked about Dr. Vora, and was
one of the things that pushed me over the top with him; he said he has done so
many of these and could almost promise he would not need a graft of any kind. His
confidence in this was huge to me. Had he needed one, he recommended the FHL,
but we agreed to use something else. (HE WAS ABLE TO DO THE REPAIRS ON BOTH
SIDES WITHOUT A GRAFT)<br />
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<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span><!--[endif]--><b>My
biggest advice</b> – Once you decide, stay off google. It’s insane what you
find on there. I found people saying terrible things, it freaked me out. I
found DOCTORS asking other doctors how to treat is because they never had….
WTF??? So it goes back to: do your research, google, ask friends, interview
doctors, whatever. Once decided, STOP. Trust the process. It’s like walking around
an expo asking everyone else how they trained for the event and when their last
long run was. You’re never going to get an answer that makes you feel affirmed.
Trust your coach and your process. <br />
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<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span><!--[endif]--><b>Timeline.</b>
No doctor would do both at once. Understandably. Most suggested a 4-month spread.
I convinced Dr. Vora to let me schedule my second one 6 weeks out. He agreed to
let me schedule it if I would promise to cancel it if I had any doubts at all. <br />
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<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span><!--[endif]--><b>The second
biggest choice</b>, which I am lucky to have secured is PT. It can be as
important as the surgeon. <a href="http://achieveorthosports.com/About-Us/Our-Staff/Gina-Pongetti/" target="_blank">Gina Pongetti</a>, and her team <a href="http://achieveorthosports.com/About-Us/Our-Staff/Taylor-Millican/" target="_blank">Taylor Millican</a> and
<a href="http://achieveorthosports.com/About-Us/Our-Staff/Lindsey-Rose/" target="_blank">Lindsey Rose</a> at <a href="http://achieveorthosports.com/" target="_blank">Achieve</a> are amazing. Literally every tool at their disposal
I could need. Dry needling, Garston, ART, Alter G, etc. Rob Duncan helps me with the PT exercises and
Garrett Krug coming up with awesome ways to keep me fit even from week 2. <br />
<br /><a href="http://www.kidchiro.com/Dr.-Ginsberg.html" target="_blank">Dr. Ginsberg at Ginsberg Chiropractic</a> in Geneva has helped my hips, neck and
back stand up to the constant beating my body has taken from the crutches, and having
the boot on. This is a huge point as a lot of people have back trouble for
months after walking in such an uneven boot. It can be 2+ inches higher then
then other leg with it on. Have a plan for this!<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span><!--[endif]--><o:p> </o:p></div>
<div class="MsoNormal">
<b>RECAP<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Left Achilles first. Last week of March 2016. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Week 1</b> – lots of
laying around and pain meds. All non-weight bearing. A lot of swelling and
discomfort however the pain was quite manageable with the meds. The worst is
having to rely on others. Not because I am someone who won’t ask for help, but
I appreciate they have their own stuff going on. <br />
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<div class="MsoNormal">
<b>Week 2</b>- Still non
weight bearing. Still a lot of swelling when I wasn’t elevated. I was able to
use my personal trainer, start PT and get Chiropractic care. At the end of this
time I was able to get my stiches out which helped a lot. I was told to let the
holes close then I could swim!<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
<b>Week 3</b>- At the
end of this time I was able to get my stiches out which helped a lot. I was
told to let the holes close then I could swim! A day after the stiches came
out, I got a small infection starting in the lower part of my incision. Taya caught
it immediately. She got me on some antibiotics to clear it up but it delayed my
being able to swim till the end of the week. I was also told to start to walk
in the boot (with a lot of heel lifts). It was very painful at first. I wasn’t sure
how I was going to be able to do it at first and took my crutches with me a lot
of places. <br />
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<div class="MsoNormal">
<b>Week 4</b>- What is becoming
a reoccurring theme is things I can’t wrap my head around start to become
possible pretty soon after. Walking in the two heel lifts at day 20 was almost
impossible. After a few days, I could do it. Now I was down to 1! I was able to start swimming in week 4 and I
was SOOOOO out of shape. If I’m honest I was pretty discouraged with the times
I was seeing. I started to ride the bike in the boot. Just on the trainer. This
is good but I can only tolerate an hour before my ass hurts so bad (I can’t
stand so I just sit there and push about 150 watts which means a lot of time on
the saddle)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Week 5</b>- I was able
to take out my final wedge. I was able to feel more normal and do thigs like
stand up without the boot and even shuffle around the house a touch barefoot. I
wasn’t using the foot at all. Just was able to sustain some weight on it enough
to slide to bathroom in the middle of the night etc. I started out the week not
sure how my repaired foot was going to be able to sustain me when the other couldn’t,
but I just had to trust that it would when the time came. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Week 6</b> – I got to
take off the boot! This was huge because the last 4 days in the boot I was starting
to get a lot of pain in my plantar fascia – A lot. It still hurts today. It’s
the hardest thing about using my repaired foot actually. I got the boot off on
Monday <o:p></o:p></div>
<div class="MsoNormal">
Tuesday was Right foot surgery time. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.footandankleexperts.com/paul-bishop.html" target="_blank">Dr. Paul Bishop</a> will be doing my post op follow up care. </div>
<div class="MsoNormal">
<br /></div>
<br />
<br /><div class="MsoNormal">
<span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-24922934739456318912016-04-17T15:21:00.001-07:002016-04-17T15:21:50.890-07:0020 days post surgery<div dir="ltr" style="text-align: left;" trbidi="on">
<br /><div class="MsoNormal">
<b>Spirits are stable
and mainly up<o:p></o:p></b></div>
<div class="MsoNormal">
So here I sit. All in all, my spirits have been pretty even
and generally up. I had my post operation visit with the doctors. They said everything
seemed to be healing quite well. In fact, I think that worked against me because
where my sutures were in, my body was starting to get pissed off to have to
deal with them. I had a small spot that a little abscess formed as a result. We
quickly got me on some antibiotics and that seems to be working like a charm.<br /><br /><o:p></o:p></div>
<div class="MsoNormal">
<b>Ditch the crutches<o:p></o:p></b></div>
<div class="MsoNormal">
I was expecting at this appointment that they would tell me
to start to introduce weight bearing gradually. Instead, they told me to go
ahead a lose the crutches and try to have a go with just the boot! I was a bit
shocked cause you come in there thinking not to let the foot touch the ground,
and leave there with instructions to suck it up. LOL. Kidding of course but
only kind of. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
I couldn’t do it that first day, it was too painful on the medial
and internal side, but was told that was normal. The fat pad at the bottom of
my foot wasn’t ready for the weight bearing either so that took a couple days.
I do have two pretty big wedges in my boot and I thought I would introduce a
familiar feeling to my foot to help it along. So I grabbed an insert from a
pair of running shoes and put that in the boot. It actually worked quite well. Within 2 days I was already doing about 90% walking in the
boot.<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<b>THE BOOT SUCKS<br /><br /><o:p></o:p></b></div>
<div class="MsoNormal">
Walking in the book sucks. It makes my one leg a lot longer than
the other so I have to be very careful to not let my knee hyper extend while walking
in it. I have heard many people need to follow up ankle surgery with knee
surgery for this reason. I really don’t want to do that. So I am trying to just
take it slow, and when I want to walk fast I grab the crutches. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
The boot is heavy, its hot, and I am so thankful I have been
cleared to just not have to sleep with it anymore. <br /><br /><o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEialTgp7ozjyFCTxExVjCOMU4lWj0MNIwqaefaAKXo716YolukEgn98VsPgHn9EQWQ49x14KwNGk3JIKqWJB52MoLikQ-TuS3IsqEXA_zeB5SUJnXqBmBC0boG_Luw9bmYYLv8mvyrTAJM/s1600/20160417_130540.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEialTgp7ozjyFCTxExVjCOMU4lWj0MNIwqaefaAKXo716YolukEgn98VsPgHn9EQWQ49x14KwNGk3JIKqWJB52MoLikQ-TuS3IsqEXA_zeB5SUJnXqBmBC0boG_Luw9bmYYLv8mvyrTAJM/s320/20160417_130540.jpg" width="180" /></a></div>
<div class="MsoNormal">
<b>Trying to not be a
fat ass. <br /><br /><br /><br /><o:p></o:p></b></div>
<div class="MsoNormal">
I have been able to go t strength 4 times already. Garrett
has been awesome. We come up with complete circuits where I am basically on my
knees the entire time. He has been great though as I can actually say I leave
there feeling fully challenged. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
This week I was able to actually get on the trainer and
spin. I leave the fan off so I can actually sweat a little bit but today I was
able to ride for 65 min at an average of 165 watts. I have to have the boot on,
and a running shoe on the other foot to make it work. I also lower my seat a
bit so my calf isn’t put under a lot of stress. I don’t want it to pull on the
tendon repair. It makes your ass incredibly sore sitting on a low saddle without
any standing breaks at all. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
I’m not really working out for a comeback, at least not yet.
I still have not decided how and if I’ll do a comeback to competing yet. I have
a unique opportunity I believe right now where I can comeback if I want to, but
I don’t HAVE to return to the same level of training for myself. This season
basically off creates a natural break point for me to decide what it is I want
to do. So I am going to take my time with that. For now, I just like moving and
staying in touch with fitness. I know I always want to do something. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
<b>PT makes all the
difference<br /><br /><o:p></o:p></b></div>
<div class="MsoNormal">
I have been really lucky to know some of the best PT’s in
the world I believe. Three immediately come to mind. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
Bryan Hill in California<br /><br /><o:p></o:p></div>
<div class="MsoNormal">
Wolfgang in Scottsdale<br /><br /><o:p></o:p></div>
<div class="MsoNormal">
And Gina Pongetti here at home. <br /><br /><o:p></o:p></div>
<div class="MsoNormal">
Gina works with USA gymnastics athletes, Cirque, and is an
Ironman competitor herself. She teaches dry needling, Garston, ART, and many
more techniques I’m sure I am leaving out. So I am damn lucky to be able to go
to her. She has been working her magic
on it already. We are able to already mobilize the joint, work on the plantar
fascia and start to do band work to strengthen my ankle. <o:p></o:p></div>
<div class="MsoNormal">
It is giving me tremendous confidence that all will be well.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Sick - ugh<br /><br /><o:p></o:p></b></div>
<br />
<div class="MsoNormal">
I final caught a bit of a cold. So if I can just shake this,
I think I’ll be good to go. My next surgery is in 4 weeks. The Dr. was like “you
sure?”. I told him, I just want to get through this. If I can be healing two
things at once, I’m down for that. I have no doubt that I will be in for a
tough May/June. However, my goal is to be able to walk around the 4<sup>th</sup>
of July and be able to work out that morning ding something. <o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1968990816974271904.post-76243959750301216472016-04-10T16:37:00.001-07:002016-04-10T16:37:37.910-07:002 weeks after surgery<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
I was able to go off the pain meds after about 3 days. They gave
me some powerful stuff, and some not so powerful stuff. I never used the big
boy stuff, had a few restless nights but all in all seem to be fine. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My foot swells a bit when I am up and about a lot. That makes
it uncomfortable but the stiches seem to be healing quite nicely and Tanya, is
dying to take them out here at home. To be fair she is an Orthopedic surgical
PA. We are waiting at this point to hear if the Dr. would rather us come in for
that. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Gina has given me a few PT sessions already. I’ve been in a
boot so have been able to do some slight movements of the foot and its
remarkably tight, but very little pain. At this point I think the PRP felt
worse for the first week but the IDEA of what is actually trying to heal makes
this recovery more serious by far. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m supposed to be able to do slight weight bearing starting
Tuesday I guess. For the first time since the surgery I can start to wrap my
head around the idea that it would actually be able to be done. I worry how
this foot will be able to do all that my good foot has been doing for me in
just a few short weeks when I have my other one done. I don’t think it will be
able to yet but I still would rather they both heal up simultaneously then to
get all the way through this then restart the entire process. We may look into
wheel chairs for a couple weeks to help ease the burden of the good foot while
it gets strong. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve actually been able to work out with Garrett twice. I’m
on my knees the entire time but am able to do sit ups, curls, pushups, band
work, etc. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I still put the oils on it 2-3 times a day and I think it is
helping things heal up nicely. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I should have more to report in a week when I can actually
start to use it. until now, it’s just been hanging off my body. So nothing
really to update. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
I do feel very satisfied at this point I had this done. I
have zero regrets. At least for now. <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span><o:p></o:p></div>
</div>
Unknownnoreply@blogger.com0