Trying to make it fun

I've taken a new approach to training lately. After a really long road ride and a couple of very fun and challenging MTB outings, I have a new philosophy. Training to race is one thing, but training to enjoy the activities is another. I'm choosing the latter. I think it's paying off too. Rather than rote obedience to a training program, I've been picking activities that still train my muscles, but are just as much fun as a race.

Last year at this time I had a 5k and a sprint tri behind me. So far this year, I have a 10k. I wish I had made a commitment to the Claremore race, but I really didn't have much confidence in my bike fitness in time to make that commitment. Turns out I probably had the stuff to do well anyway. I was going to do the Panera Bread 8k, but the weather was so crappy, I ditched it. I've been training for a 10-miler and did a long run with that end in mind. The 10 should be a fun event. A couple of friends are doing it too.

Swimming is very good lately. The class and clinics I've done since I closed out last season are really paying off. I swim just once a week, sometimes two. I've gotten so much more efficient that 2k doesn't make me as tired as 1k did last year.

I'm over this neck surgery for all intents and purposes. I'm still strengthening as much as I can stand. It's been discouraging at times, but for the most part, I have the strength I need to do most things I like.

I've set a couple of goals; <24min. 5k, and <50min. 10k. I also want to do the long course ConcreteMan or another Olympic distance race. If that goes well, who knows, 70.3 next year?

Pitter Pat 10k and O-Course

Well, I'm getting back into it. Today I ran my first 10k race since before I was injured. I ran with my good friend Don. He has acted as kind of my pace-car in a couple of races now. He's a great running partner, he can tell when to push you a little and when to back off. I was very close to a PR, even though that wasn't my goal. I set out to finish ~9'/mile. I ended up at about 8:20/mile. The race was an enjoyable two loops through mid-town Springfield beginning at Drury University.

With SORT certifications only a few weeks away, I've been dreading getting back on the Obstacle Course. My shoulder is still weak, but getting stronger. I've been pretty faithful about doing my workout/therapy. I finally ran the entire course Thursday. I didn't time it, but I think it was probably an okay time considering. I was going to put it off as long as possible and do it in September, but I think this little test has encouraged me to go ahead and do it when the rest of the team certifies. The monkey bars was the obstacle I was most concerned about completing injury free. It was no problem. The rope climb did give me a little trouble, but that had less to do with my shoulder than it did with my timing. I think I'll be good to go when the time comes.

I think I've got my race season figured out. Multi-Sport; Maybe an indoor in Lebanon next weekend, maybe some Du-Series events May-June, Willard in June, Concrete Man in July (Olympic if training goes well), Republic in August, then we'll see. Foot Races; 10 mile Frisco run in April, Sunshine Run 10k in October, Bass Pro 1/2M in November, and Turkey Trot 5k also in November

Another swim clinic video

I wanted to see how I looked after the 8 week swim class I just took so I took the video clinic again. I think I'm a little faster. My stroke is a little cleaner, but my kick needs some real attention. Regardless, I'm way ahead of where I was last year at this time with regard to swimming. I think from here on out 1 mile swim workouts are going to be the rule, just like 3 miles is the rule for running and 15 miles is the rule for cycling. The top video is the newest, and the bottom is from last August.

Season starting to gel

Ahhh, a photo from a better time. A 10k PR. Two weeks later I was all jacked up.

Well, after kind of feeling around the edges for what my season might be like this summer, I think some of what I'm going to be able to do is starting to gel. I'm looking at a 10k in March or April, I can't remember when. The Claremore race is out, but Willard is still in play. Concreteman Olympic distance..... maybe. I will most likely do the Republic Tiger-Tri and Branson Mountain-Man races if I can get some quality bike time. I'm waiting until after my next follow-up to make some of these decisions. Strength continues to return. I have to credit my PT with setting me up with a program that I can do at my own gym. As I progress, I still struggle with the reality of how slowly this is happening. Right now, I'm three months post-op, and looking forward to seeing where I'll be at the end of May.

Return to running

Well, I finished my first run since 11/22. It felt really good to be out moving again. The elliptical is fine and I may use it as a way to phase the running back into my routine. I ran 30 laps on the indoor track at the Meyer Center. 9 laps make a mile, so I ran about 3.3 miles. I ran a respectable time too. Not too bad for being out of it for so long. I guess I was getting more good out of the cardio I was allowed to do since my last follow-up.

Swim class is going really well. I hope I'm building some good habits. I know it's terribly easy to revert to the old ways. I found that out tonight during a swim workout that didn't include drills. I may miss class this Sunday. I should be able to get in a technical swim regardless. The drills are hard, but helpful. I don't know if I'm getting any faster, but I think I'm becoming more efficient. I also know that I'm way ahead of where I was this time last year.

PT is going well. I decided that PT is going to have to be my strength training for the time being. Doing some of the things I was doing was causing me some shoulder pain, so I decided to lay off of it until I'm stronger. My therapist challenges me more each time I go, so I'm making progress. Sometimes it doesn't seem like it though. It's little things that help me to tell that I'm getting better though. Things like palming the wheel when I drive, putting away dishes or laundry, and drying my butt with a towel. I couldn't do any of this stuff a month ago without shrugging my shoulder.

Follow-up & Therapy II

I go for another follow up today. I've been going to therapy three times a week and making progress. It feels good to get stronger, but it's happening at a pretty slow rate. I've managed a few workouts lately, abbreviated as they are. Doing the trainer and walking gets pretty boring. My wife and I joined a health club through her employer that I plan to take advantage of this year. They have a nice six lane lap pool and I've been there to swim a few times. I start a swim class there this coming Sunday. I'm really looking forward to that. My friend Zach said it helped him get faster. I'm hoping to do the same. I'm ahead of the swim game based on where I was last year at this time. My season my be salvaged after all. Even if I don't get to do all the sprints I did last year again, I may get an Olympic distance event under my belt after all. Joining the Meyer center will allow me more opportunities to swim without having to be concerned with conserving gym visits. Hopefully after my follow up appointment, I'll be released to run and do some more aggressive strength training. All this sedentary living coupled with the holidays has caused me to pack on a few unwanted pounds. I'm ready to get back after some real training.

Kind of back in it

Cleared to swim, I went to the pool for the first time since August. In my mind I was pretty sure I could knock out 600y in 100y increments. I figured I'd do 100's until I was tired or sore and see what that got me. I was apprehensive as I jumped in the pool and not exactly sure I would remember what I was doing. I also wanted to try some of the techniques I'd been reading about and watching on YouTube. The first hundred went pretty well. I had forgotten a lot of the good habits I had learned, but still did it without much trouble. I did a better job of not crossing mid-line with my hands, but my body rotation still needs work. I also need to work on my core and tighten up so my hips won't dip. I rode the trainer for 30 min. at the middle setting the other day as well. It felt good to sweat. All may not be lost for this season, even if I can't meet the goals I set before my injury.