New Year's Eve 2007

Wow, what a year!

I cannot believe how my thinking has changed in the past year. In 2006, I began to change my fitness level and I became a cyclist. In 2007, I worked harder at riding and improved to the point that I can now consider racing. Who knew I had it in me?! Then this time last year, I began to wonder - if I can ride this well, I wonder if I can run? So I went out and tried it, little by little. I started with walking and throwing in a few running spurts, then I tried running a full km. I could do it! Of course, everything hurt again - I was using new muscles - but that wore off and I once I was up toe 5km, I decided to do the Women's 5km race for fun. I guess I do have a competitive side because I ended up pushing really hard and knocked 4-5 minutes off my regular 5km time, coming in 5th in my age group, against women who race on a regular basis. I amazed myself!

2007 was a learning year for me too. I learned a lot about what my body can take and what it can't. I learned to listen to it, and to stretch more, and I learned the names of more muscles that ever knew I had! IT band, piriformis, gluteus medius, SI joint, shin splints... I was forced to take time off from running and to severely cut back on my riding in order to heal. PT and MT appts and lots of stretching helped get rid of the pain, a gait analysis and a script for orthotics will hopefully allow me to run again in January.

I guess the most interesting things I learned over that injury time was the terrible impatience I have to get back running. That made me feel great in a weird way because I know it's all doable again once I've got it figured out. And I WILL go slow this time. It's not worth the pain in rushing my body.

I had many personal bests in 2007.

• I lost 8 more lbs and became more lean and fit.
* I bought size 4 clothes again!!
• I got my picture and climbing goals in Bicycling Magazine in July!
• I finally mastered Knox Mountain by climbing all the way without stopping.
• I rode my first organized ride - the Shuswap Century Ride in 3:47.
• I ran the Women's 5k in June. 26:17. 5th in age group, 23rd overall.
• Increased my average speed on flat or mild hills to 29.6 kmh.
• I rode 250km in France on my honeymoon!
• I rode my first century around the lake - 162 km, 5700 ' climbing, inlcuding 10+ hills over 10%!!

So what's next? Well I decided if I can ride and run, then I really need to try swimming. I think this will be my biggest hurdle but I've been thinking about it all year and I now believe I have to try. I bought a new swim suit, prescription goggles, a swim cap and I registered for a private swim coach in January. I've love to be able to do the Apple Triathlon in August. Wish me luck!!


Here's a link to my cycling jourmal at bikejournal.com

http://tinyurl.com/2afws5

Here's a link to my Running/Biking log at Beginnertriathlete.com

http://tinyurl.com/28uuqs

Here's a link to my new Motionbased account.

http://kelownagirl.motionbased.com

And my blog that I started in December 2007.

http://kelownagurl.blogspot.com/

Oh the pain....

Well I learned something the other day. Do not try to figure out your one rep max. According to the Triathlete's Training Bible, you find a weight that you can lift more than 4 times, but less than 10 times and then you divide it by a factor in the book to estimate your one rep max. Well I had no idea how many pounds I could carry doing a squat with the bar so it took some 'testing'. The bar weighed 45 lbs and I could easily do 8 reps so I added some weight and did 6 reps with 55 lbs. That was ok and I knew I could do more so I stopped and added another 10 lbs. Did 6 reps with 65 lbs, stopped, and tried more. My quads were getting a bit tight and sore but the gym was busy so I didn't want to tie up the bar too long. Tried to shake off the tightness, then added more weight. Did 10 reps with 75 lbs. It was hard but I decided to use that as my max so I wouldn't have to try more weight. So.. with all the calculations, I should be doing 40-50% of 100 lbs. OK. Now on to my actual workout (bad move...) Did 3 sets of 20 lbs with the 45 lb bar. Later in the workout I also did 3 sets of 20 on the leg press. By the time I left the gym, my legs were wobbly and weak.

Yesterday morning, I was barely able to walk and they got worse as the day went on. Ibuprophen did not help and it was really difficult to walk up and down stairs or sit down/stand up. This morning, they are only marginally better. It's kinda funny and I'm glad it is just muscle pain and not like the hip and back pain I've had in the past. I know this will go away - but it might be a few more days yet. I'll go to the gym tomorrow and only do upper body stuff. Ah well, live and learn...

Starting Back at the Gym

Today I finally went down to the Capital News Centre and signed up for a 3-month term. My plan is to do the workout from the Triathlete Bible 3X a week. If I can go twice after school and once on the weekend, that would be best but if I have to, I'll only go once after work.

It took me awhile to figure out which machines I wanted to use and to find my 1RM. Then I had to figure out 40-60% of that 1RM for my beginning weight. Ironically enough, it was the minimum weight on most machines. It figures.

I was supposed to do the squats with a 30-35 lb bar, but the lightest bar I could find at the time was 45 lbs. I could not do 20 reps of the leg curls, and the abs workout was too hard on the decline bench so I think I'll do regular abs work with a twist, and/or on the ball.

My current goal is to do 3 sets of 20, working my way up to 5 sets of 30.

Today:

6 minute warm up on rowing machine.
10 minute cool down on bike. (I won't bother with this next time. I'd rather ride the trainer at home.)

Exercise Sets Reps Wt. (lb)
LEGS Squats 3 20 45
BACK Lateral pull-downs 3 20 2
LEGS Leg Press 3 20 2
CHEST Seated Bench Press 3 20 2
BACK Seated row 3 20 3
LEGS Hamstring curl 3 10 3
ABS Crunch, Twisting 3 20

Running, sigh...

Frustration sets in once again. I don't know why this is so hard. I was doing so well, increasing my running by a small amount each week, going easy, and trying to run consistently 3 times a week. Week 1, fine. Week 2 great, Week 3 -up to a 2 min run, pain again. I can't even run the amount I was doing last spring. AAAAHHHHHHHHHHH!@#$%^^$#@@#!!!!!!

So, I took 6 days off and felt better so took a step backward and went for an easy 1 min run/walk. Calf pain started again only a few minutes into it. Tried to run through. Tried walking more in between. No go. Did only 3km and had both calfs (calves??) sore for the next few days.

So.... I went for my gait analysis on Monday and it was really interesting. It took about an hour and she took all kinds of measurements and videotaped me walking and running, barefoot and in shoes. Long and short of it is that I have metatarsal overpronation, which means that my toe pads collapses in, causing my ankles to turn in and put strain on my shins and calves. In other words, I need $325 orthotics. Thankfully they are covered by my health insurance. Once in my llifetime.

I posted the data on TE:OTA for Knottedyet, my online bike buddy and she agreed with the diagnosis. Today I called to make the casting appointment and because it's Christmas, I have to wait until January 2nd for that, and then another week for the orthotic. I may not be able to run until around the 10th of January. And that's only if they don't need any other adjustment.

So now the real question. Do I keep trying to run between now and then and probably have pain when the orthotics are ready, or do I stop running AGAIN and hope my legs feel completely back to normal in January so I can start all over again?

Logic tells me one thing, my EXTREME impatience tells me another. FRICK!!!!!!!!

Continuing calf/shin pain

OK, Week 3 is taking a decidedly negative turn. I did NOT run today as planned. I thought I might go out for an "easy" walk/run but forgot my runners at home. I think it was probably for the best. I guess I need to make this feel completely better again before I run. I sure hope the gait analysis helps.