I'm delighted that i have a month of running under my belt and a couple of good swims this march, but the bike is still a bit of an issue for my hip. That being said, personal training and coaching is going better than I would have hoped for this time of year compared to last. Devoting more time to others than myself pays dividends, and not only that, but watching "my" athletes excel is an awesome feeling.
In the past 2 week my running mileage is near where it usually hangs out for most of my base/maintain fitness training. Without having a "race" to train for I am just trying to work on form, get my legs back and push every now and then to see if i can run faster with out getting sloppy and re-injury my hip. So far, it mainly hurts when i run too many hills or trails. Like i did this morning at the NO Frills All Thrills Trail 5 mile race - sponsored by Runnin Gear, Brighton MI. Ran a good time though for the soggy spongy conditions on the trails (28:50). Other than that I have felt relatively good on the track and flat surfaces. My run stride still needs a lot of work since changing it 31 days ago.
The swimming is going well. My speed is not quite to where it was last November before IM AZ, however, my swimming has never been this "good" this early in the season. Already back up to 3000 yard workouts (3 months after rotator cuff surgery) which gives me a lot of confidence once i decide it is time to race again.
Biking is another story. I have tried to put in some miles and not push it too hard but the stretch in the glutes is just giving the hip some issues. I probably need to give it some time and let all the surrounding muscles and tendons heal 100%. In the mean time, I am waiting on Blue Bicycles to deliver the Triad SL LE (tt bike) and the AC1 (road bike). I look forward to riding on some new bikes this season and I hope a slight change in geometry and fit will alleviate the slight discomfort in the hip. If not I will just have to adjust to the pain in my side and trust God on this one, as the Apostle Paul wrote in
Since i went to Florida to jump start my training, and spend some time with Kate, i have discovered a couple of things. Sitting seems to hurt my hip the most, and running as i have continued to alter my form has become much more pleasant. Over ten days I covered 40 miles running, with a long run of 8 miles and an 18:05 5k. I also realized how upset I used to get when I didn't run as "fast" as i had hoped. Since i started up again however, I am much more thankful and lest uptight about training and racing. So much less anxiety and so much more fun.
The next phase of training included some swimming in the Gulf of Mexico and then some more swimming in the pool. I come from a background of ocean swimming so i prefer the salt water and swells and changing currents. Unfortunately, I also know that working on your stroke and doing drills and timed intervals in the pool will create a faster open water swimming experience. I ended up with 150 mins of total swimming, some of it faster in the pool and some of it enjoying the views in the Gulf. All of it was worthwhile as i got out of the water to soak in the warm spring air after each workout.
The bike is another story. I feel like the sitting on my Florida bike with a different saddle and crank arm length aggravated the hip differently than it did on my computrainer. So 100 miles was all i did on 4 different rides. Using cadence as my guide I found 90 rpm to be the most comfortable, but i intend to take a week off from the bike and try to ride outside soon.
I'm looking forward racing the Run for the Gold 5k in my high school home town of Pinckney, MI this weekend so i will let you know how things go.
Now I don't want to get ahead of myself, so I'm just going to say that I have logged 80 miles on the computrainer, and another 26 miles of running in the past 12 days. Thanks be to God. I can't say i did any of it according to my own timeline or without any work. A lot of "good form" therapy for my running stride has enabled me to enjoy the pleasure of just going out for a run again. Well, actually the "pleasure"of the run comes after I'm done, because recently all i think about is trying to maintain 180 steps per minute, keep my upper body quiet, mid foot strike and quit lopping. This "good form" revolution to my running is going to take its time to feel natural, but with the help Mike Anderson and Darren Decavitte of New Balance I believe an old dog can learn some new tricks.
I look forward to riding on the road this week in Naples, FL (thanks to some awesome friends who let me come down here from time to time). I plan to swim a bit in the Gulf as well and then see how i'm feeling by the end of next week before I sign up for a race that I have to put some serious training in for. The key to my recovery and improving my fitness will be training with The Hamburg Fitness Tri team once i return to Michigan. In the meantime I plan to test my fitness with the occasional 5k or sprint tri once the weather starts warming up in the midwest.
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!