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2 down, 1 to go

2/23/2012

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This past week I have been given the green light from 2 Dr's.  Karl E. Tarkanyi of chiropracticperformancesolutions.com, and Kristopher Jay Aalderink, MD of http://tri.mrspt.com.  So, the one who needs convincing now is me. 

After laying low for a while, it is going to be difficult to not jump right into it and try to hit certain times and distances from the get go. The running will probably be the last to come back so I am working to improve my form and ultimately change how i run to a more efficient  -  less injury prone style.  While working with Ken and Mike at Elite Feet (Brighton), they discovered that my turnover was way too low.  I was in the 170 steps/min range but they suggest to optimize my running, I need to reach 180 steps/minute.  It will be like learning to walk all over again.  So, out i went this morning with a cadence beeper (metronome) and I ran a mile trying to maintain 180 steps/min...It was awful, but I'm willing to learn and change.

As for the bike, I thought, since I needed a little motivation I would watch The Kings Speech while I computrained. The movie is an inspiration story of King George the IV who struggled to overcome a speech stammer.  Thoroughly entertaining and very well done, no wonder it won the Best Picture Oscar last year.  My effort was much stronger than I anticipated.  I set the trainer to a weight of 187 lbs (Im 169, plus the bike)  and proceeded  to pedal at 90 rpm for 30 miles...oops.  I averaged 231 watts, which was pretty close to where I left off before the fall.  


I'm very thankful that things are healing up, but it is still God's timing, and I trust Him.  I hope to post on a more regular basis as the season picks up and I plan to share more success stories of those that I have the good fortunate to coach and work with. 
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Feeling a little better

2/4/2012

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Well, by this point of  February, I thought i was going to be updating my progress and training leading up to my next race. However, with my recent injuries, I am thankful to say that I "worked out" today.  After visiting Dr. Karl for some (ART) treatment at chiropracticperformancesolutions.com,  and getting back into the yoga studio, I felt confident to try some "light" jogging and a lot of stretching.

I began with about 20 mins of Yoga poses emphasizing gluet, hip, and leg stability and strength.  Then a bunch of foam rolling, but instead of rolling i merely sat on the trigger spots and tried to take my legs through some range of motion.  After turning my left hip to jello, i ran a quarter mile.  This was followed by training a client for an hour, before I continued the repetitions of more jogging and stretching.  The second go around, i sat and/or rolled on a medicine ball, which seemed to pin point more specific areas while i stretched through more range of motion.  I finished the day with a total of 2 miles, the most since Christmas, so we'll see how it feels tomorrow.  

5 weeks till the triathlon season begins officially for Brighton Area Multisport!
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    RYAN RAU

    Welcome to my blog. I'm a professional triathlete and personal trainer on a mission to Serve, Encourage & Inspire. This blog is a chronicle of my efforts to do just that!

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