Last Saturday was my final Ironteam workout for this season. My ACL surgery is July 2nd. I will miss the camaraderie. I have serious fitness issues due to missing over 6 weeks of team workouts. I have attended a few select workouts that were less demanding. Last Saturday was one such workout. It consisted of a 4 hr + bike ride followed by a 2 hr run in Griffith Park. I spent more time on the bike 4.5 hrs to ride about 72 miles and then ran about 8 miles in an hour and 20 minutes.
I had trouble keeping pace with my faster teammates, but overall I had a pretty good ride. The run was slower than I would have liked. About 30 min into the run my knee started to ache a little, and by the end I was walking the last 15 minutes or so.
Coach Paul suggested that I postpone the surgery until after Vineman, given my progress with the recovery from my knee injury. I thought about it during my bike ride. I was by myself for most of the ride, so plenty of time to think.
Competing in Vineman would mean cramming the last 2 months worth of training that I missed, into the next month and still taper before race day. It would also mean most likely walking the entire marathon. Instead of shooting for a 13 or 14 hr Ironman, I would be looking at a 16 to 17 hr Ironman. Painful. I'm accustomed to finishing marathons in under 4 hours. It would turn a potential highlight of my life, into possibly the worst experience of my life.
No way. I'll have the surgery and come back a stronger swimmer and cyclist next year. My intial rehab the next 4 months would consist of swimming, cycling, and ellipitical machine. I also plan on working with weights to develop a stronger core which will help me become a stronger runner and triathlete. So even though my knee may never be 100% of my pre- ski accident condition, I'm going to do everything I can in rehab to become stronger all-around.
Friday, June 26, 2009
Sunday, June 14, 2009
Barefoot 5K
I ran the Manhattan Beach 5k yesterday. It's a nice race on the sand. I have to say it's one of my favorite 5Ks. You get the hard core runners, the high school athletes, then the rest of us: Moms, Dads, kids, strollers. So while my Ironteammates rode down towards San Diego for a 100 mile bike ride, I ran my fastest 5K since my knee injury 2 months ago. I averaged 7:35 / mile. Not bad considering the fact that I'm facing reconstructive knee surgery in two and a half weeks. I even came in 10 th place in my division.
Now the bad news is that my right calf started hurting during the last mile. I sucked it up and finished the race, but I was unable to sprint to the finish like I usually do. It definitely wasn't cardiovascular. I felt that if it wasn't for my calf giving out, I probably could have shaved off another minute from my finish time of 23:31
So now I'm on call for 24 hrs at the hospital ( while my teammates are out running 20 miles today!) My calf is still sore and I'm walking with a slight gimp. I've got the Salon Pas applied to the calf today. My aches and pains probably can't compare to those of my teammates after this weekend. ( Bike 100 miles / Run 20 miles)
Now the bad news is that my right calf started hurting during the last mile. I sucked it up and finished the race, but I was unable to sprint to the finish like I usually do. It definitely wasn't cardiovascular. I felt that if it wasn't for my calf giving out, I probably could have shaved off another minute from my finish time of 23:31
So now I'm on call for 24 hrs at the hospital ( while my teammates are out running 20 miles today!) My calf is still sore and I'm walking with a slight gimp. I've got the Salon Pas applied to the calf today. My aches and pains probably can't compare to those of my teammates after this weekend. ( Bike 100 miles / Run 20 miles)
Tuesday, June 9, 2009
Barefoot Running Ironteam Style and LA River Ride
On Saturday I had a "fun" workout with the Ironteam. We were doing loops which consisted of a 14 mile ride in Brentwood ( Amalfi / Golf Course Loop) followed by a transition and then a 1 mile run on San Vicente. And then repeating the loop again and again and again...
Although I'm not in shape for a 80 miler, I figured I can do as many loops as possible and then stop when I'm "out of gas". So it was a great opportunity to see my Ironteammates and coaches again.
I knew about the loop bike course ahead of time, but didn't realize we were running right off the bike. I had assumed that we were just biking for 4 or 5 hours and then running for an hour afterwards like our typical brick workouts. So I didn't bring my running shoes!!! (I'm recovering from torn knee ligaments)
So on Saturday, I improvised. I finished the bike section of each loop, took off my bike gear, cycling shoes and socks, then took off barefoot!
Ahh the joy of barefoot running. It was like being a kid again. Fortunately San Vicente Blvd has a large grassy area in the middle dividing the opposing traffic. Running barefoot on grass was enjoyable. Unfortunately crossing the road and the occasional dirt sections were a little bit uncomfortable, especially the fourth time around.
Barefoot running strengthens the foot muscles and uses different muscle groups in the legs and hips such as the calves and hamstrings. It also helps improve coordination and balance. I'm not a stranger to barefoot running since I regularly participate in 5Ks, 2.5 milers, 4 milers, and even 5 mile races held on the beach. I even have a couple age group awards for a 2.5 mile race and a 5 mile race that I ran back to back the same morning last year at Hermosa Beach. In fact I have the Manhattan Beach 5K coming up this upcoming Saturday. Running barefoot on the beach with the waves crashing in is just plain old fashioned fun! I recommend it.
Well going back to the loops... I finished each of the first two loops in an hour ( bike + transition + run). By the third time up Amalfi (hilly), I was tired and had to slow down. ( 1hr 10 min). The fourth time through the loop ( 1hr 10min), the fun was fading fast and the monotony and fatigue was setting in. My legs were starting to ache during the uphill portions of the course. What's worse, the soles of my feet were also starting to hurt. On grass they were fine, but the asphalt / cement sections were starting to take their toll. So after a 4 hour 20 min workout, I called it quits. I stretched during my cool down, said my goodbyes to the coaches, and then headed home for a much needed shower and nap.
On Sunday I participated in the LA River Ride. They offered rides up to 100 miles. I participated in the Family Ride which was only 10 miles. I rode my comfort bike with the cushy seat, wide tires, and upright riding position. It was a relaxing way to recover from the strenuous workout the day before. Afterwards I attended a local carnival and street fair then watched an exciting Lakers game.
Although I'm not in shape for a 80 miler, I figured I can do as many loops as possible and then stop when I'm "out of gas". So it was a great opportunity to see my Ironteammates and coaches again.
I knew about the loop bike course ahead of time, but didn't realize we were running right off the bike. I had assumed that we were just biking for 4 or 5 hours and then running for an hour afterwards like our typical brick workouts. So I didn't bring my running shoes!!! (I'm recovering from torn knee ligaments)
So on Saturday, I improvised. I finished the bike section of each loop, took off my bike gear, cycling shoes and socks, then took off barefoot!
Ahh the joy of barefoot running. It was like being a kid again. Fortunately San Vicente Blvd has a large grassy area in the middle dividing the opposing traffic. Running barefoot on grass was enjoyable. Unfortunately crossing the road and the occasional dirt sections were a little bit uncomfortable, especially the fourth time around.
Barefoot running strengthens the foot muscles and uses different muscle groups in the legs and hips such as the calves and hamstrings. It also helps improve coordination and balance. I'm not a stranger to barefoot running since I regularly participate in 5Ks, 2.5 milers, 4 milers, and even 5 mile races held on the beach. I even have a couple age group awards for a 2.5 mile race and a 5 mile race that I ran back to back the same morning last year at Hermosa Beach. In fact I have the Manhattan Beach 5K coming up this upcoming Saturday. Running barefoot on the beach with the waves crashing in is just plain old fashioned fun! I recommend it.
Well going back to the loops... I finished each of the first two loops in an hour ( bike + transition + run). By the third time up Amalfi (hilly), I was tired and had to slow down. ( 1hr 10 min). The fourth time through the loop ( 1hr 10min), the fun was fading fast and the monotony and fatigue was setting in. My legs were starting to ache during the uphill portions of the course. What's worse, the soles of my feet were also starting to hurt. On grass they were fine, but the asphalt / cement sections were starting to take their toll. So after a 4 hour 20 min workout, I called it quits. I stretched during my cool down, said my goodbyes to the coaches, and then headed home for a much needed shower and nap.
On Sunday I participated in the LA River Ride. They offered rides up to 100 miles. I participated in the Family Ride which was only 10 miles. I rode my comfort bike with the cushy seat, wide tires, and upright riding position. It was a relaxing way to recover from the strenuous workout the day before. Afterwards I attended a local carnival and street fair then watched an exciting Lakers game.
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