Illness and Injury, Ironman 70.3, Training

Illness and injury…. A comedy of errors

It was a terrible end to 2014

After an amazing year of accomplishments and a fabulous holiday in Marakesh  I started my campaign to Ironman 70.3 with a spring in my step, happy heart and an indomitable desire to smash my training.

Of course the universe has other plans :0) one being to test how solid your resolve really is.

First my achilles tendons. Okay in all fairness this was a lot less to do with the universe and more with me making the following classic (weekend warrior) errors

  • Poor/inconsistent  stretching: Yep, I am one of those guys. Love to train – the adrenaline, the pump of blood through my muscles, the feeling of awesomeness as I increase my P.R week on week. I also don’t like the stretch as much – slow, sedate, hurts (not in the nice way)
  • Poorly conditioned muscles (who would have thought lol): Here’s something I learned from my subsequent trips to the physio to get this issue sorted, Apparently as a minimum standard of conditioning a runner should be able to complete 3 sets of 10 reps of slow/controlled/full range sgl leg calf raises…mmm again not one of my favourite exercises
  • Changing your running style without adequate coaching and conditioning: Yep not only did I not stretch and not condition adequately I also in my infinite wisdom decided that I was – in my quest to be more efficient and faster in my running – going to change to forefoot running.

I must admit that I was very glad to find out that I am not alone in this matter. Thanks James Dunne from Kinetic Revolution for your insight into this :0) Forefoot running for athletes, This actually led me to a fourth sin

  • Pushing through a strain: So I went for my first forefoot run and about 2.5 km in picked up a serious strain in both calves, Not wanting to let my gorgeous running partner (and wife) down – okay I didn’t want to look like a woosy – I simply change back to my heel strike and continued on the course. Of course when I got home what did I not do? Stretch

So there I was beginning of November and no more running for four weeks. Okay I can live with that I thought, I can ride and do strength conditioning and stretching.

Of course if only it was so simple. Next came the flu – I alluded to this in previous post. The flu this year has been crazy it never seems to clear, one day your good the next your throat is on fire the next your coughing a lung…grrrrr I hate being sick

Achilles injury? check!

Cold and flu? check!

Then I went an put the nail in the coffin.

  • Do not watch white colour boxing, drink copious amounts of beer and then wrestle with your mates! If only I took my own advice :0( because I went and did exactly that and ended up popping my knee in the process. Medial ligament as the primary strain, 6 weeks of rehab

So here I sit beginning of January two months into my planned program, 7 months away from D day and no activity.

Thankfully I am almost at full strength and mobility. I have managed to start training again and cant wait to get fully into it again

First major change. On the 20th January I am booked onto a running workshop to maximise my efficiency and speed on the run, cant wait!

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Conditioning, Motivation, Off season

Building self discipline

Day 2

A little harder to get up this morning. Bed is all warm and cozy, its slightly colder than yesterday and I am already stiff from yesterdays leg session…Its just stretching, I can have just five more minutes…

“The difference between those who succeed in life and those that do not is that those who succeed always do what is most beneficial for them at any given moment whether they feel like it at the time or not”

This saying (author unknown to me) pounds into my conciousness. Darn, this self discipline thing is a tough gig :0)

Up I get, downstairs, stretch mat out, 30 Day Challenge Day 2 on the laptop. I start my routine and breathe

Basic Mobility Drills

  • Hip Flexor Stretch (video) – 3 x [20sec hold + 20 active reps] each side
  • Hamstring Stretch (video) – 3 x 20 reps each side
  • Adductor Stretch (video) – 2 x 10 reps [7sec contract : 10sec relax + stretch]
  • BONUS DRILL – Low Back Mobility (video) – 2 x 20 [10 each side alternating]

Today’s Balance Drill

  • Single Leg Balance – Eyes Closed (video) – 2 x 30sec each side

Mmmm don’t know if the stretch and balance drills from yesterday are feeling better or worse (I have this thing about getting results super fast) and todays bonus drill again highlights my level of inflexibility and tightness but I keep reminding myself “success is a journey not a destination” and my key focus at the moment is doing what I plan.

Gym session was awesome, a good friend and training partner is back from a business trip – partners really help to push intensity, its amazing how much more you can do just having somebody stand by you going ” you can do one more”

Todays session

  • Warm up

Stretch, strength routine

Pullups, Dips, Handstand Push Ups, Wall sits (each week increase by 1 or 2 reps; each day different style of pull up)

  • Main

Lat Pull Down 2 x20 (start at 65% of max, each week increase weight by 10%)

Straight arm push down 2 x 20 (as above)

Weighted Pull ups 5 x 5 (same as above)

Bent over row 5 x 5 (as above)

Barbell clean 1 x 5 (practising the movement)

  • Warm down

stretch, roller

Tomorrow swim/bike

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