tri-ac :: triathlete

Two months since my last post?!? Wow, time flies…!

After taking the summer off, it’s time to get back to some healthy living. My plan for the fall/winter is to start slow and develop my run, historically my weakest discipline. Last year, my goal was to get to an 8:xx/mi split in a 10k. I had some injuries to deal with this past Spring, and, despite this, I actually was starting to get close to this with low 9:xx/mi. 

I’ve been doing a lot of reading online trying to figure out what I need to do to get my run in better shape. I’ve been suffering from ITBS and hip flexor weakness stemming from the pounding of running and having a crappy chair at work. For getting over injury or improving the run, some triathletes I’ve read have sworn by more volume, less intensity (like 100 straight days of running, 30:00 min); some athletes have sworn by more focused lower volume, higher intensity. I’d like to improve my speed (who wouldn’t?), so, I’m leaning towards the latter.

My half-iron race in July beat me up a little on the run. I rested for a week and started some light running. My right knee would get flare-ups of ITBS after 40:00. If I tried to pick up the pace on a shorter run, it flared up earlier. So, I backed off my exercise. I was honestly a little tired mentally, and it felt good to enjoy some free time and later mornings during August and September.

I also was able to figure out just recently that my chair at work was causing me trouble with my hips. I would stretch after my noon runs all through last Spring, but then sitting in my chair for the afternoon would really mess with my hips, even with breaks to stand and move around. The problem was that the seat was not stable enough, more of a hammock. And, as I’m tall, the workstation is unfortunately too low. Can’t do anything about that, but I can change my chair. I’m thinking about this one.

I’d like to follow the FIRST program for next year’s run workouts. Before doing the program, I will need to re-establish my base and get my hip issues stabilized with regular stretching and strengthening. I got the FIRST book “Run Less Run Faster” from the library and have read up on following the program. It was worth getting the book because the programs alone, as shown on the website, didn’t really answer all my questions. The book also shows introductory programs for getting ready to use the main training programs. I don’t quite fit these, but they illustrate a way to ease back into the volume that I used to do.  For experienced runners, the programs offered on the web alone may be enough. I contacted FIRST by email and was pleasantly surprised with a response from Bill Pierce, one of the authors/researchers. As a relatively new runner, I have no internal sense of pacing, and the program is all about pace. I’m happy to pursue a pace-based program, but I was worried I’d need to get a footpod or gps to do it properly. Bill said to measure out my run courses and to not to get too caught up in the numbers to start. That would fall into place as I progressed. I was a little surprised to hear this because they encourage fairly accurate pace splits in the programs. So, I was a little relieved. While it would have been nice to tell my wife that Bill wanted me to get a Garmin 405 for improving my health , it’s not really in the budget this fall.

My plan is to start with 4 weeks of easy running 5 days per week, with lots of stretching and using a foam roller. I’ve been icing my knee with a blue liquid wrap that has velcro straps. I have read however that a frozen Dixie cup is more effective so I will incorporate this as well. Since, I won’t be swimming or cycling much, I’ll add some bodyweight exercises for improving my quads, hamstrings and calves…and some pushups so I don’t end up with a physique like a T.Rex.

After the initial month, I’ll plug into the FIRST 5k program and work on that until January. My cross training for the program will be adding back my swim and bike training. That should set me up well for starting my tri program in the Spring. I’m thinking of doing a half-iron program again with the FIRST 1/2 marathon program fitting in as my 3 days of running.

I’m finishing week two of my return to running, and I’ve been able to avoid knee pain thus far. Slow and steady to start!

I’ll have to start looking at races for next year too (though I’m happy to ignore them for now).