Don’t forget tonight at 8pm is our FREE webinar: They changed the drink at Ironman; the sky is falling! We will contrast and compare the major products and their ingredients and realize, this is a good thing folks!
Click here to register.
With over 65 people attending our webinar this Wednesday: The Keuka Lake Triathlon; your first Tri. we’ve opened up a few more spots! Click here to register!
Our Ironman Lake Placid series continues on June 9th with IMLP course review! Click here! And then on June 16th Proper Pacing and Execution on the IMLP course! Click here! Again…. FREE!
Next Saturday at Keuka College I will be presenting two clinics: All about transitions, and All about Powermeters. We are offering them free, please click here for details! Have we lost our minds with all this free stuff?
Lastly, welcome to race week! The focus on the blog this week will be race specifics. Have a question you’d like addressed? Shoot me an email at maryeggers ”at” gmail ”dot” com.
Have we lost our minds with all this free stuff?? No, we just want to spread our multisport love!
Due to some minor Achilles tendonitis, we pulled the plug on yesterday’s. It was a sprint race, and it just wasn’t worth the risk. On the Richter scale of 1-10, 10 being season over, it’s a 1. But it’s the one I tore on 06, and I am just not one to mess with that. My partial tear took 4+ months to heal, a full tear is a year. I have Ironman Florida in 6 months, a sprint race is just not worth that risk. When it coms to injuries I have learned the hard way, being on this side is better than the other side. You don’t push through things. Never works. So we are nipping this in the bud early. We launched into the mid season break a week early, and it’s a good chance to pull myself together and get ready for the 20 week push through to Ironman Florida. At first I was concerned about the break, it’s just so weird to take this in JUNE. Truthfully since December I knew it was going to happen, so I have had it on the radar for some time.
Essentially week one is over and done with, week two will entail a lot of work. Train-This work, work on studying the next block, rehabbing my Achilles, getting my annual haircut (no… seriously)…. a massage, some ART, clean my house, and get stuff done. I have a billion appointments to make.
I have enough to do.
The two things I will really focus on are my Achilles rehab and continuing nutrition.
Achilles Rehab: I am a self proclaimed AT expert. As I said I partially tore my left Achilles in 2006, and it healed well. Two Tuesdays ago some tendonitis came on rather suddenly. The tendonitis is at the insertion point to the bone, so care is needed.
How do we rehab this? Well, I believe that immobilization of it was necessary. Think about it, what do we do when we have some tendonitis? We stretch it, anger it, irritate it. Touch it, massage it, test it out. So it reacts with inflammation and pain. Yes all that stuff is good but you have to be a little bit hands off with things. You work them and let them heal. Just like training, just like the rest of the body.
My Range of Motion is perfect. I can pinpoint the pain, and I won’t go to ART until Tuesday or Wednesday. Once we decided to bag the race I went into rehab mode. So here is my protocol, it works pretty well:
1. I wear my Dansko’s all the time. There is a slight lift to the heel, and they are nice and stiff. This takes all strain off the AT when walking, working, etc.
2. Immobilize as much as possible, no running but I bike, but am careful not to plantar or dorsiflex too much. Swim… yes but push off with one foot, being careful not to overcompensate and cause injury there. I am to completely rest next week aside from 2 bikes and 2 runs, so the immobilization for 3 days won’t be hard.
3. Ice. I will diligently ice for 3 days as much as possible. There are times I personally feel heat is better, but for right now with acute pain I ice ice ice. Frozen corn on AT.
4. Motrin (which is ibuprofen and Advil). I take 10mg/kg Q 6 hours. during the day.
5. Continue to take 2 grams of fish oil.
When the three days are up (this will be Monday) I will begin some range of motion exercises, I will being double legged calf raises and then begin ART. from there I will play it by ear. Because I have been through this before I feel like I am very well aware of how to handle it. The improvement we have had thus far is big, so I am extremely confident we are on the right path.
The second thing I will focus on is nutrition. Currently sitting here at about 17-18% BF we need to be at 13% by IMFL. ow we put the big squeeze on. If you have not heard me talk about the Core Diet then you just need to click the link. I have macronutrient goals for every day and i shall hit those. I also will do a 2 day fruit and veggie cleanse, I love doing these. Whether it actually cleanses you is up for debate, but the way I physically and emotionally feel is unbelievable!
So that’s that. That’s where we are headed. Again it is weird beyond weird to take this break when everyone else is knee deep in Ironman training. We get back to everything pretty quick.
Yesterday however I had a treat. A three hour ride, and I had an afternoon on a weekend….. alone? My son went to the Rochester Ribfest with some friends. He’s getting to that age when…. he can go by himself. The friends he went with know him, they love him, we are so grateful for these people, we call them the gang. They just rope him in and have fun. It was hard, because I thought… geez I should be going with him……but my husband reminded me….. let him go, it’s ok.
I headed down to Conesus Lake. What I love about where I live is that I can ride from my door step on wide shouldered roads. There were roofers out roofing, folks hanging at the post office drinking sodas, and at the local church a bbq was being set up. People were waving and smiling.
I swore I was going to stop this ride and take pictures. But the rhythm of the pedals and the sun on my back and the serenity I feel when riding was too good to pause.
My bike and I have officially made amends.
I am sorry to park him aside for a few rides this week. Which is a good thing. Because when we reunite, we have loads of miles to ride. Because in November we are once again headed to the redneck Riviera for my fifth Ironman. Something about the panhandle and the folks there grabs me. I have no idea why.
Game on for Ironman Florida!
Filed under: Coaching Files, My Training
