Winter Training Blues…

 

Source

Source

I live in Maine. It snows a lot. And it’s cold. This winter has been no exception. I can’t complain too much because I choose to live here. If I really hated the cold and the snow then I would probably move south or to California. I will admit, I’m definitely thinking south or west coast for graduate school in a few years! Wouldn’t it be fabulous if I could ride my bike year-round outside instead of spinning in place for countless hours!?

Triathlon training thus far as gone well; but, I’ll be honest; I’ve missed some workouts and/or moved some round due to weather. I’ve found that it’s hard to swim when all the pools close early due to storms! It’s hard to run on ice! And it’s hard to get out of bed in the early mornings when the temperature is -20 degrees!

Excuses, excuses! This is has been a hard winter for training. I’ve discussed this with multiple athletes and we’re all in the same boat – spending countless hours on the trainer and/or treadmill! I’m beginning to feel like a hamster – around and round on a hamster wheel I go….

I’m lucky that I live in Maine where we have miles upon miles of trails that I can cross-country ski or snowshoe on. There’s plenty of ski mountains for downhill skiing and several fabulous hot yoga studios to warm up in afterwards. You know what they say… when life gives you lemons, make lemonade…

This past Fall I was out for several months with yet another hip-related issue where I wasn’t allow to run (or really do anything). I was finally able to resume running again around Thanksgiving. Winter began early this year in Maine and I soon found the roads too snowy, icy, and cold. Okay, perhaps I’ve become a total wuss this year!

Due to my injury, I’ve been taking my run training slowly. I’ve missed quite a few runs this winter due to icy roads and have done many on the treadmill (or as I affectionately call… the dreadmill). As much as I love running outside, I’ve decided to be smart and not run if the conditions are bad. I don’t want to risk injuring myself now as I just come back from an injury. It sucks, but I hope in the long run, it will pay off. Instead, I’ve spent more time on my bike than I have in a long while during base training and also strength training.

Oh, have I missed strength training! I’ve been participating in one or two circuit classes at Zone 3 Fitness (where I teach spin classes!) and a Pilates class once a week. In just a few short weeks I have already felt a difference in strength, especially in my core and hip region.

Source (Photo by Francis Bompard/Agence/Zoom/Getty Images)

Source (Photo by Francis Bompard/Agence/Zoom/Getty Images)

Here are a few of my tips to get through this cold and snowy winter:

  • Can’t run? Try cross-country skiing or snowshoeing!
  • Feeling weak? Add strength training into your training program. You can hit the gym or try out various strength-focused classes at a gym or studio.
  • Cold? Try a hot yoga class. Your muscles will thank you and you’ll warm up fast!
  • Bored on the trainer? Try watching a movie or listen to podcasts. Also add intervals into your workout to break up the time and for a more productive workout. Check out three workouts that I posted a month ago: A Few of My Favorite Indoor Trainer Rides!
  • Tired of the same ole’ routine? Try something new. Have you always wanted to try boxing? Or martial arts? Do something to keep you motivated and moving!

Spring will be here in about 6 weeks. At least on the calendar it will. Who knows when all this snow will melt though! Sometimes you just need to embrace the “suck” of winter and stay active. Just remember, athletes are made in the winter months! It may be cold and snowy, but there are plenty of ways to get in shape for the summer season.

~ Happy Training!

My 2014 Race Schedule

 

I'm a member of Team Water.org (plus I thought this was funny) :-)

I’m a member of Team Water.org (plus I thought this was funny) 🙂

As much as I have been enjoying my extended off-season, I’m getting physically and mentally restless. Luckily I have been able to stay active through yoga and my bike on the trainer. And thankfully I just got cleared to run and also to return to strength training so my activity levels can soon “normal” swim, bike, run.

For the past couple of weeks I have been putting together my “Yearly Training Plan” or YTP (also known as an annual training plan or ATP). For the past couple of years I have been guided by an excellent coach who transformed me into the athlete I am today (well, not quite the broken down athlete at the moment, but the one that set PR after PR over the past couple of seasons). This year I have decided to coach myself, which could end up being the best decision or the worst decision on the planet. Only time will tell…

Speadsheets galore!

Speadsheets galore!

In order to construct my YTP I needed to decide what races I planned on racing in 2014. It was a tough decision to make. A lot of races have been opening up for registration and I see on Facebook and Twitter what races people are signing up for in 2014. I’m an impulse race register. If I see a friend doing a race then I automatically want to do the race too. It’s kind of a problem, especially since I pledged to myself to only race the small, local races this season in order to focus on healing my body, getting faster and stronger, and growing my own coaching business.

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I was debating on signing up for a Half-Ironman this coming summer. It’s my favorite distance and when Ironman was advertising the price of $199 for Timberman 70.3 in New Hampshire I got suckered in. I opened up my wallet and took out my darn credit card. So much for self-control…

So without further ado, here is my tentative 2014 race season:

4/5/14 – Race the Runways Half-Marathon

5/3/14 – PolarBear Sprint Tri

6/8/14 – Pirate Sprint Tri

7/??/14 – Norway Sprint Tri

8/17/14 – Timberman 70.3

10/19/14 – BayState Marathon (maybe)

Those are the major races that I plan on racing in 2014 with Timberman being my big “A” race. I would absolutely love to qualify for Worlds (most likely a roll-down slot), but my chances are extremely slim. I checked last year’s results and there was over 100 women in the 25-29AG with the winner going close to 5:00. Speedy, speedy women!

I will probably register for Beach to Beacon again this year and sprinkle in some 5ks here and there. I may or may not run BayState in October. It will depend how my run fitness is going (and if it comes back)! I want to focus on quality versus quantity in 2014. Of course, everything is always subject to change.

What races are you signing up or have signed up for in 2014?

~ Happy Training!

Cleared for Take-Off: My Return to Running (or some semblance of it)

 

One of my favorite movies! (source)

One of my favorite movies! (source)

Last week I finally got cleared by my chiropractor to run again after a long 10+ week hiatus. Back in September I signed up for the Thanksgiving Day 4-Miler in Portland, but I made a wise decision not to run it even though I probably “could” have.

Casey, my chiropractor, said that I could run on a flat surface and no more than 3 miles. Well, obviously the 4 mile, very hilly course on Thanksgiving was out. Fine by me! I secretly hate that race anyway; however, I’m the idiot that continues to sign up for it because all my friends run it…

Between the holiday craziness, the icky cold weather, and work I wasn’t able to run until Saturday morning. I put just about every winter layer of running clothes I had on, since the last time I ran was back in September in shorts and a t-shirt. Apparently, I have become a cold weather wuss… I normally have no problem running in rain, snowstorms, hurricanes, and on ice, but now that the temperatures have dropped below freezing my body has decided that it prefers warm weather. I blame hot yoga…

I’m a veteran of returning to running after an injury. You’d think I would be used to the pain and mental mind-f*** of sheer lack of any aerobic fitness that a person has due to running. I brought my dog, Reagan, with me on the run for motivation (okay, maybe I was hoping that she’d just drag me around the trail…). That dog loves to run (and chase birds and chipmunks).

Source

Source

I felt good the first mile. I was running again! Yippee! I wore my Garmin but didn’t really pay attention to pace or time. I knew I would be slow. I just ran by feel. Around the Mile One mark I looked at my watch to check my pace and heart rate. I was going just a hair-below a 10-minute mile. Not bad for a slow, long run pace! Then I looked at my heart rate… 178bpm. No wonder I was sucking wind and felt like dying. I was running damn near my zone 5 heart rate!

Time to slow down a bit before I succeed to keel over from a running-induced heart attack… the “return to running” pain started to set in a bit during mile two. Argh, this process is going to suck. I was starting to get a small twitch in my right knee again. Please no! I was hoping with my running hiatus that my knee/IT-band issues would start to resolve! It was getting better post Ironman as I was focusing on rebuilding my lack of running fitness in August and September. Grr…

The knee was really starting to bother me after my Garmin beeped at the Mile Two mark. I held out until 2.25 miles and then surrendered and finished with a walk home. Why make the problem worst now?

Over all, it felt good to run again. I miss running. It’s going to take a long while to regain my running fitness, since I never really had any all of 2013 due to the knee/IT-band issues that began fairly early in my season. I’m okay with that. My big “A” race in 2014 isn’t until August, so that gives me some time to really ensure my body is healed enough to begin picking up the intensity and volume of training.

I will continue to run a couple times of week now, but my main focus right now thorough the early winter will be rebuilding my bike power. I’m hoping that we’ll get a lot of snow this year in the Greater Portland area so I can do a lot of cross-country skiing in place of running. And stay tuned for more pathetic stories of my return to running. J

~ Happy Training!

Lessons From Yoga: Just Breathe…

I sound like a broken record. Over and over again I have said that I’m not patient. It’s true. Patience is not my virtue, especially when I’m injured. I went from training anywhere from 10-20+ hours a week for an Ironman to a dead stop. I’m a busy body. I’m an active and physical person. Stillness is not in my vocabulary. For crying out loud, my legs twitch as I sit at my desk at work.

But, with my recent pelvic alignment issues, I have learned that I have to accept the stillness and be patient. Many people have told me to just relax and breathe. How the hell do I do that? I’m the type of person who uses physical exercise to release my stress and anxiety. I often train alone, because it’s my “me” time. I can decompress and let go the stresses of everyday living.

Breath is essential to life. From a science and physiology perspective I understand the importance of breath and its subsequent effect on the body and mind during movement. For the past couple of years I have dappled a bit in yoga periodically, but never really enjoyed it. I always viewed it more of an off-season filler, a change of pace if you will. The various instructors always talk about breath and moving to your own breath throughout your practice. I’ve always just laughed it off a bit and focused more on the actual movements; after all, I’m a more physical person, not some kumbaya hippie (yes, I judged, sue me).

But, there is something to it. I can find stillness in breath, even during movement. I can let go…

A deep breath in, a deep breath out… I can feel the tension and stress of the day leaving my body. My muscles relax and it’s just me and my thoughts. However, my brain still runs at Mach 10 with thoughts. It always does. That will probably never change. But I can slowly release and begin to live in the moment. Just breathe…

Some people are really good at living in the moment. I am not. My brain is always 10 steps ahead of me. I’m a strategic planner, always thinking about the next step and where I’m going from here. What do I need at the grocery store? What is on my to-do list at work tomorrow? When are my student loans due? The list goes on. Since my Mom died almost five years ago my thoughts and attitudes have evolved and grown. Sometimes it takes a life-changing event to change your thought process. Life is short. Cherish the moments.

liveinbreath

Source: The Clymb Facebook Page

For the past few weeks I have reflected a bit on moments in my life where I have truly lived in the moment. I think we all have moments in life that we truly feel alive, whether it’s seeing a beautiful sunrise on the beach in Costa Rica, achieving a life goal, or the birth of your child. Each moment is unique to us and our core being.

My expectations going into Ironman Lake Placid were low, but my hopes were high. The night before the race I received some incredible advice from a friend who has raced several Ironmans – you only get one first Ironman, enjoy the moment. 

Yes, completing an Ironman is daunting to most people. Who in their right mind would want to swim, bike, run 140.6 miles for up to 17 hours? Throughout my 14:13:33 hour day I experienced pain, frustration, and negative thoughts, but I kept reminding myself to keep moving forward and breathe. Pedaling up the long, slow incline of the Gorge while fighting a headwind under threatening skies, I would look around and see the beauty of the Adirondack Mountains. My body, even though it was broken and fatigued from the day’s effort, was a machine. My breath feeding the fire that burned in my muscles. Just breathe….

Entering the Olympic Circle at Lake Placid is an indescribable feeling. An overwhelming wave of emotion; it hits you like a ton of bricks. At this point I had tears running down my cheek from the excruciating pain in my right knee from when it gave out seven miles before. Every fiber of my body was willing me to run the final half mile. The cheers from the crowd were quieting the pain in my body and pushing me forward. This was the moment. This was MY moment. The tears quickly turned from pain to every emotion imaginable. Happiness. Pain. Fatigue. 

THIS was the moment that I had been training for over seven months. I put in countless hours of blood, sweat, and tears. It all culminated in this moment. I thought about my mom and how I carried her photo in my sports bra. I hoped that she was looking down on me with pride. Suddenly, my feet across under the arch and I heard Mike Reilly tell me “I am an Ironman.” The moment was surreal. Almost like an out-of-body experience. Just breathe…

There are days I wish I could rewind time and relive moments that I didn’t fully appreciate at the time. But, atlas, we cannot. We can only live in the present and learn to appreciate what we have. Nothing lasts forever.

Source: UpWorthy Facebook Page

Source: UpWorthy Facebook Page

So next time you’re hiking a mountain, running on the beach, or relaxing on your mat at the end of yoga class, live in the moment. Sometimes it’s the little things that are the most profound in life. Sometimes you have to be patient, try something new, and learn to breathe… and finally, cherish the moment.

Just breathe… 

 

~ Happy Training!

November Goals

Story of my life...

Story of my life…

Now that October is over with its time for some new November goals, but let’s review my October goals and see how bad I failed well I did…

  • Continue building my running fitness with zone 2 running. About half way through the month I’ll begin adding more speed and Half marathon specific runs to my training plan. The November half is not an “A” race and thus my time goals are not anywhere close to setting a new PR. Running has halted to a zero due to some pelvic issues and thus both half-marathons are off the books for the Fall 🙁
  • Work on core strength and improve my overall mobility and stability. I enjoy trying new things so I plan on trying out BarSculpt at Pure Movement, hit up some yoga classes and also some boot camp-like classes at some of my favorite studios. I’ve been a total yoga rockstar lately due to the fact I can’t do any running at the moment because of my pelvic issues. I also can’t do any strength training because of the pelvis so no BarSculpt until I get clearance from my doctor.
  • Devote at least 30 minutes each day to work on my french learning skills. I’ve been doing pretty good with this, but still need to continue…
  • Clean up my eating and focus on making a majority of my meals at home. With the new Fall weather I can break out my crock pot and make lots of yummy soups and stews! Yay! I’ve been doing well with this, but that damn Halloween candy…
  • Find a place to volunteer at and make contact once I figure out my new work schedule. I joined the Junior League of Portland (which I absolutely love!) and have found a place to start volunteering at that is related to my career interests 🙂
  • Write and update my blog on a regular basis! I’ve been slacking lately, but I have some really awesome ideas for posts. They just haven’t happened yet. I wish I come just connect my brain to my computer and write posts as I think about them (which happens a lot during my training sessions). The transition to the new job as been a bit tough with my schedule so I’ve been slacking a wee bit, but I have some good posts in the future and also a new blog look in the works too!
  • Grow my coaching and personal training business. Hint hint: I’m accepting new athletes and clients! Still working on this (and always will!) 🙂

November Goals:

  • Getting my pelvis back into alignment (literally!). My pelvis is getting twisted again and putting apart at my pelvis symphysis, which is actually quite painful. I’ve been working with my chiropractor to get my pelvis back where it should be so I can get back to my daily routine. Yoga had been helping some and I recently got a massage that released a lot of the tension in my right adductors.
  • Making meals at home and eating out less. I did quite well with this in October and will continue to make this a habit going further.
  • Continue with my french learning.
  • As soon as I get the okay from my chiropractor I hope to begin bike training again on my trainer. Last year I lost a great deal of my bike power and I hope to spend the winter regaining my power back to its 2012 numbers.
  • Continue to be a rockstar yogi! 🙂 I can almost hold a decent crow pose!

~ Happy Training!

Hello Again!

Hi!

Remember me?

I use to blog here…

Yup, I’m back!

Last week I put out a couple of book review posts, but haven’t really mentioned what I have been up to in the past couple of months. Well, September is my favorite month of the year! However, the weather in Maine this year as been a bit hit or miss. This past week I was hit with a cold plus allergies since Mother Nature can’t make up her mind whether she wants to be 90 degrees and sunny or 50 degrees and pouring rain! It’s been a bit of a snot fest…

Anyway, I have big news!!! I got a new job! Finally. It’s been a long and frustrating process. I came close for a couple of jobs that I would have loved but no cigar. However, I tend to think that everything happens for a reason and my new job is going to be awesome and a good first step in my future career path. I’m so excited to start a week from today. 🙂

So…

What have I been up to lately? Here’s the short list:

I’ve watched a lot of this on Netflix lately while drinking tea…

I totally love Gossip Girl so don't judge me...

I totally love Gossip Girl so don’t judge me… (Source)

My new favorite show... I want to be Olivia Pope when I grow up!

My new favorite show… I want to be Olivia Pope when I grow up! (Source)

I’ve done a fair amount of running lately. All my running has been zone 2 easy runs to build my baseline running fitness back up again since I really wasn’t able to do much running all year-long due to my knee/hip issues.

I’ve played and hiked with my dog, Reagan, a lot lately. She has also joined me on a majority of my shorter runs.

Playing fetch in the backyard

Playing fetch in the backyard

View from a top Pleasant Mountain

View from a top Pleasant Mountain

I’ve shopped for new clothes for my new job since I actually have to dress up and look presentable now. Not that I looked like a homeless bum at my lab job (well, that may be debatable because I often wore my winter hat while at work since it was cold), but when you work in the lab you learn not to wear nice clothes because chemical spills and your cashmere sweater are not friends. Trust me on this one!

New shoes, new nail colors, new jewerly, and just about new color blazer from J. Crew

New shoes, new nail colors, new jewelry, and just about every color blazer from J. Crew

 

I’ve also been doing a great deal of reading lately.In the past few weeks I have probably finished close to 10 books. I recently finished (finally!) an autobiography of Lance Armstrong that I started 2 years ago. I won’t be doing a book review on it since Lance isn’t worth my time. All throughout the book when it was telling his Tour de France victory stories all I could repeat in my head was “DOPER.” I mostly just wanted to get the book off my “to read” bile. I’m currently reading Maryn McKenna’s Beating Back the Devil, which is about the CDC’s Epidemic Intelligence Service. The EIS is an elite group of medical and public health professionals that on a drop of a pin must jet off to where ever there is an epidemic breakout of disease. I plan on applying to the EIS after I earn my PhD in the future.

 

So that’s what I’ve been up to lately. Nothing super exciting, just nice and relaxing for a change of pace. Half marathon training is going to begin shortly! 🙂 Until then…

~ Happy Training!

 

 

Hill Repeats and Hot Yoga

For the past few weeks I have been enjoying my mini “off-season.” I’ve pretty much done what I wanted when I wanted. However, with the Fall running season approaching I have been slowly building my miles and creating a semblance of a half-marathon training plan. But, more on that later this week.

Wednesday night I got to run with my summer running buddy for the last time before he heads back to London for work. Insert sad face. Wednesday was also like 90 degrees and humid as heck. That seems to be the pattern for our running dates. Last time we ran together it was about 105 with the heat index out at OOB. Apparently Burger secretly cursed me throughout that run. Ha! Wednesday night there was even an ozone alert for the coastal region, but with the pleasant sea breeze I didn’t believe there was an issue.

We began our run on the Eastern Trail and then ran over to the Boulevard. We were moving at a decent pace for the first two miles chatting it up and whatnot. Finally around the 2.5 mile mark I had enough and had to walk. I was having a hard time breathing. I guess there really was some ozone heaviness going on. We walked for a while so I could catch my breath. Then Burger suggested we go run hill repeats. I didn’t really want to because I was in no shape to do so, but because of my competitiveness and my unwillingness to be shown up by a guy I agreed. It’s funny how my pupil turned into the coach.

We jogged over the 295 overpass and up towards Washington Ave. to the grassy East End hill. And by hill I meet a mountain… I suggested Cutter Street, but Burger prefers a grassy or gravel path. He’s got some IT-band issues too. Two broken peas in a pod…

Burger led the way and I followed. Holy heck did my heart feel like it was going to burst out of my chest! The hill itself is really split into two halves. The first half is not a bad grade, then it flattens out for about 5 feet and then turns vertical for another 100+ feet, which was the worst part. Burger ran up rather effortlessly, but I struggled not to puke. Of course, he has the advantage of long legs for the last part of the hill. I averaged about 28 seconds for the first repeat.

Yes,  I know, I'm an awesome artist!

Yes, I know, I’m an awesome artist!

We stopped at the top to rest for a minute or so. I concentrated on not heaving my lunch all over the place and catching my breath. After realizing my lungs weren’t going to bust out of my chest, we jogged back down for another repeat.

hillrepeats2-1

My second and third repeats were a few seconds slower than the first. My quads and glutes were starting to burn from working hard to muscle my little legs up the vertical footage. The fourth one was tough, but I managed to finish stronger and faster than the second and third repeats. After cresting the hill for the last time I promptly laid fell down into the grass. Boy did I feel like dying! Burger thought it was a great idea to do 5 repeats. I politely declined the fifth repeat and continued lying in the grass in a daze.

hillrepeats3-1

After Burger was done showing off we headed back towards the cars for the next adventure – hot yoga. I’ve been driving around with my yoga bag and mat for the past two weeks meaning to hit up a class, but never could muster up the ambition to actually attend a class. We headed to Greener Postures for an hour-long hot yoga class. My legs were definitely shaky during the class. My body really needed that class even though I wanted to die half way through the class. I was most impressed with the music selection for the class. At one point Dave Matthew’s Mercy Me came on during downward dog and I started to shake my tail feathers a bit. Sorry to the fellow yogis behind me that had to witness that!

I was definitely sore on Thursday morning when I woke up! I couldn’t even wear heels to my job interview because my calves were so sore. It felt good to do some speed/strength work in my running, but for now I’m going to go back to my zone 2 running to further build my endurance for some up coming half marathons this Fall.

~ Happy Training!

Ironman Build Week One Recap

 

Last week was my first build week for Ironman Lake Placid! T-5 weeks to ago till the big day! The reality of the event is starting to kick in. On July 28th I will be embarking on a 140.6 mile journey of swimming, biking, and running in order to hear Mike Reilly tell me I’m an Ironman!

This past week was a big week for me and overall it went well. My swimming is coming together nicely. My yardage has increased and I’m feeling stronger than ever in the water. However, I have noticed that my left arm is weaker than my right when pulling. Something to work on in the off-season I suppose. I just hope this new strength and speed will translate to the open water. I was supposed to swim in the lake on Sunday, but severe thunderstorms changed that plan. I’m hoping the weather will be a bit more cooperative this week.

Quality time in the pool!

Quality time in the pool!

My bike fitness has seemed to have suffered over my Fall injury break from running and cycling. I feel good on the bike and my handling skills have definitely improved, but I lost a lot of power. I know this is my first Ironman and I shouldn’t get too caught up in finishing in x amount of hours, but in my head I have this time frame for the bike and I know that I’m not going to head it. The best I can do right now is to believe in my coach’s plan and follow the pacing. I had a good lesson on Saturday’s 90 mile ride on pacing. The first 21 miles of my route hit some pretty big hills and I trashed my legs a bit pedalling up them. It showed me the importance of pacing, especially at the beginning. 112 miles is a long way

Okay, not from my rides this week... but from the Patriot Hald Aquabike

Okay, not from my rides this week… but from the Patriot Hald Aquabike

My running is so/so at the moment, which is a total bummer. Last year I improved leaps and bounds in my running capability and I was hoping that it would translate over to this year. I took all Fall off from running to heal my hip and plantar fasciitis issues to come back with more hip and this time IT band issues. I guess it’s my body’s way of telling me next year is going to be an “off-year” to fix my muscle imbalance and build aerobic endurance.

I ran twice this week. Wednesday I did 45 minutes of zone 2 running. The first 20 minutes were relatively pain-free and then the IT Band issues started to flare up a bit. However, I can run through it at this point. Whether that’s a good thing or a bad thing remains to be the question. Thursday I had a 30 minute T-run off the bike and had an awesome run! No pain and I was actually able to run a sub-10 minute mile in zone 2 and pain-free. Still way slower than I should be, but it’s a victory none the less.

Friday night dinner!

Friday night dinner!

One thing that I have noticed is my appetite has picked up. My lunches have now turned into 5-course meals. So much so that my supervisor had to comment about it. However, despite the fact that I want to eat everything in sight, I have managed to lose several pounds. Yay! This coming week is sure to be a big week in terms of running and cycling. Thursday night I have a 4 hour brick workout. I just hope the weather is good because I certainly don’t want to be stuck riding in the middle of a thunderstorm! I also  have a 2 hour run on Saturday. That will be the real test…

Weekly Totals:

Swim: 2:10 (6943 yards)

Bike: 8:25 (120 miles)

Run: 1:50 (9.41 miles)

Strength, Core & Yoga: 1 hour

~ Happy Training!

Muscle Imbalances – What You Need to Know!

 

In order to fully understand muscle imbalances, let’s first look at normal muscle function. There are three types of muscles in the body: smooth, cardiac, and skeletal. We, of course, are investigating skeletal muscles – or the muscles that move our bodies through the swim, bike, run movement patterns. Normal muscle activation is a combination of contraction and relaxation of muscle fibers. The technical terms are called facilitation (contraction) and inhibition (relaxation). When muscles contract, they get tighter and do more work. When muscles relax, they do less work and allow their opposite muscles to contract better. Muscles in the body generally work in pairs.

Let’s use the examples of your biceps and triceps. Let’s imagine that you are sitting on a bench with a dumbbell in your right hand about to do a set of biceps curls. What happens when you move your right hand towards your shoulder? Place your left hand over your right bicep. In the rest position your biceps is pretty relaxed. The same with your triceps. Neither should feel tight or loose. Just relaxed. Now move that dumbbell up towards your shoulder and do a biceps curl. Now feel that biceps in the top hand position. Feels pretty tight now doesn’t it? The biceps muscle is contracting to pull the dumbbell towards your shoulder. Now feel the triceps. The triceps muscle should feel loose because it must relax in order for the biceps to contract. Now lower the dumbbell to the start position. The biceps muscle should be relaxed (loose) and the triceps contracted (tight). The same thing happens as you are running. As you lift your leg to propel yourself forward, your quadriceps (front of tight muscles) must contract to lift your knee forward and the hamstrings (back of thigh muscles) must relax. When the muscles are balanced in the body, they have the right combination of inhibition and facilitation during movement.

Wikimedia Commons

Wikimedia Commons

If muscles lack the right combination of inhibition and facilitation during movement muscle imbalances can occur. Muscle imbalances may lead to injuries, biomechanical inefficiencies, and wasted efforts. Muscle imbalances can also occur due to poor static posture, joint dysfunction, and myofascial adhesions (think “knot” in muscle). These altered length-tension relationships between muscles may lead to altered muscle recruitment patterns (altered force-couple relationships). This is caused by altered reciprocal inhibition. Altered reciprocal inhibition, defined by NASM, is the process by which a tight muscle (short, overactive, myofascial adhesions) causes decreased neural drive, and therefore optimal recruitment of its functional antagonist.

Let’s look at an example of this. A majority of people work 9-5 desk jobs in front of a computer. Thus they tend to have tight hip flexors, or iliopsoas muscles. Tight psoas muscles decrease the neural drive and therefore the optimal recruitment of gluteus maximus (your butt muscles). The gluteus maximus muscles are the prime movers for hip extension and an important muscle in running. According to a 2006 study in The Journal of Experimental Biology, the gluteus maximus works primarily to keep the torso upright during movement and it is involved in decelerating the swing leg as it hits the pavement. Since the glute is a hip extender muscle, it also functions to extend your hip-joint as your foot pushes off the ground to propel your body forward. Weaknesses in the gluteus maximus can lead to compensation and substitution by the synergists (hamstrings) and stabilizers (erector spinae). This can ultimately lead to potential hamstring strains and lower back pain.

According to one study, over the course of any given year approximately two-thirds of runners will have at least had one injury that has caused an interruption to their training. For those training for marathons, the rate as been recorded up to 90% of runners. The most common running injury involves the knee. The most common running related knee problems are patellofemoral pain syndrome, Iliotibial band (IT-Band) sydrome, tibal stress syndrome (spin splits), and plantar fasciitis. Guess what? These common running injuries are overuse injuries generally caused by muscle imbalances!

Some researchers and sports medicine professionals have argued that triathlon, as a multisport event, causes less overuse injuries than single sports, because of the more even distribution of loads over the body’s muscluar system. However, triathletes still suffer from a high degree of overuse injuries. One of the most common is actually lower back pain. Triathletes tend to be over-developed in larger muscle groups, such as the quadriceps, hamstrings, and shoulders. Triathletes tend to be weak in the smaller stability muscles, such as the lower back, core, adductors, and abductors. Again, these muscle imbalances are caused by movements that we do in each sport. For example, many triathletes, especially if they come from a cycling background, will be overdeveloped in the quadriceps region, but have these tiny, underactive hamstrings. This is a muscle imbalance caused by cycling. Runners are very weak in the hip stability muscles, such as the gluteus medius, tensor fascia latae (TFL), and adductor complex, which leads to weak lumbo-pelvic stability and the potential development of common running injuries. The sport of triathlon is conducted in one plane of motion – the sagittal plane. We rarely move in the frontal and transverse planes. Many of the hip stability muscles are targeted by movements conducted in the frontal and/or transverse planes.

Wikimedia Commons

Wikimedia Commons

Muscles can be divided into two types: postural and phasic. Postural muscles are used for standing and walking; whereas, phasic muscles are used for running. During the gait cycling of running, there is a double-float phase during which both legs are suspended in the air – one at the beginning and one at the end of the swing phase. Running biomechanics requires efficient firing patterns from the postural muscles while the phasic muscles do the actual work of propelling the body forward. Since the postural muscles are constantly be activated in the body to fight the forces of gravity, these muscles have a tendency to shorten and become tight. The postural muscles that tend to become chronically tight in runners are: gastroc-soleus, rectus femoris, ilipsoas, tensor fascia lata, hamstrings, adductors, quadratus lumborum, piriformis, and satorius. Phasic muscles typically may remain in an elongated or weak state. Common phasic muscle that have a tendency to be weak or become inhibited in runners are: the tibialis anterior, vastus medialis, long thigh adductors, and the gluteus maximus, medius, and minimus.

So, key points from this post:

  • Muscle imbalances are caused by the lack of the right combination of contraction and relaxation of paired muscles
  • Common triathlon and running injuries are generally caused by muscle imbalances, mainly in the lumbo-pelvic region
  • Postural muscles tend to become short and tight; whereas phasic muscles tend to become weak and inhibited
  • Stretch your psoas muscles! 🙂

Now, how do you identify muscle imbalances? Well, I did a post a while ago on why functional movement screens are important. Go read that! Or go see a sports medicine professional, such as a chiropractor or physical therapist. This is especially important if you are dealing with a common running-related injury. Then find yourself a good personal trainer to help set you up on a good strengthening routine to correct those imbalances. Remember, I am certified to help you correct muscle imbalances. Of course, you should always seek permission from your doctor before starting any new exercise routines. Stay tuned next week on some good hip stretching and strengthening exercises to help you prevent those pesky running injuries.

~ Happy Training!

PS – Feel free to contact me with any questions at katelyn@bigskymultisportcoaching.com

References

1. Maffetone P. The Big Book of Endurance Training and Racing. New York, NY: Skyhorse Publishing. 2010.

2. Clark MA, Lucett SC. NASM Essentials of Corrective Exercise Training. New York, NY: Wolters Kluwer Health. 2011.

3. Liebermna DE et al. The human gluteus maximus and its role in running. J Exp Biol. 2006; 209: 2143-55.

4. Manninen JSO, Kallinen M. Low back pain and other overuse injuries in a group of Japanese triathletes. BR J Sports Med. 1996;30: 134-139.

5. Fredericson M, Moore T. Muscular balance, core stability, and injury prevention for middle – and long-distance runners. Phys Med Rehabil Clin N Am. 2005;16: 669-689.

Book Review: The Athlete’s Guide to Recovery

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Last month I read the book The Athlete’s Guide to Recovery by Sage Rountree. The book is all about recovery methods for athletes, primarily endurance-based athletes. Rountree is an experience yoga teacher and is also a certified USA Triathlon and Road Runners Club of America coach. She teaches regular yoga classes popular among athletes of all levels and is a frequent contributor to many publications, including Runner’s World, Yoga Journal, and USA Triathlon Life.

The Athlete’s Guide to Recovery is described on the back of the book as:

“The Athlete’s Gudie to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach Sage Rountree guides you to full recovery and improved performance, exploring how much rest athletes need, how to measure fatigue, and how to make the best use of recovery tools.

Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques and demystifies common aids such as ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices, including massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective.”

I enjoyed the book, but I wished that it included a bit more scienitific study results. Of course as a biochemist by training I rely on peer-reviewed studies for my knowldge; however, Rountree wrote the book for a more general population so I understand why she did not bring a lot of studies into the book.

The first part of the book dicusses why recovery is an important part of the training cycle and ways to qualitatively and quantitatively to measure it during your training cycles. One of my favorite quotes from the book is “recovery is where the gains of your training actually occur, and valuing your recovery is the key to both short-term and long-term success, no matter what your sport” (page 4). Last year I really learned the importance of recovery during my training cycles. I have always been in the mindset that no pain, no gain or go hard all the time for the biggest improvements in my performance. However, I learned that is completely the wrong mindset to have. When working with my athletes and clients I always make sure to stress the importance of recovery. For the longest time I was under the impression that during workouts is when your body gets stronger and faster, but in reality it is AFTERWARDS during periods of recovery that your body repairs itself to make it stronger and faster. Rountree stresses this in the first part of her book. She states that “it’s the balance between the work and the rest that keeps us healthy and strong” (page 5). Rountree discusses the physiogologic adaptaion process well in laymans terms for those of us that may not be a super science nerd like myself. She also breaks down the perodization training cycle in words and figures for the reader to help them understand the concept easily and how recovery fits into each part of the cycle. One point she makes in the first chapter is that “your successful approach to recovery will depend on two traits: patience and faith” (page 13). I found this to be a strong point. Lord knows that I am one of the most impatient people. When I want something I want it now. I know as an athlete that I need to take the time and put the work in and I will see results. I will not become a top of the podium athlete overnight. I may never become one, but that doesn’t mean that I won’t put the work in and have a little faith that if I am patient that it will happen. You have to be patient with recovery and trust the process. Sometimes we all need a little time off. Certainly my body told me I needed time off this past Fall to heal from my nagging right hip issue and also the plantar fasciitis that results from that damn piriformis. Can I evict my piriformis yet?

Part two of the book dicusses recovery techniques. She discusses 12 techniques, which she breaks down into time, cost, accessibility, and confidence (she calls this “Sage’s Gauge”). Here is my take on each technique:

  • Active Recovery – is exercise at a low intensity. Easy, stand-alone active recovery workouts, such as an easy zone 1 spin or jog/walk, can elevate the heart rate just effort to increase blood flow to muscles to aid in recovery. However, these workouts must be light and easy enough to not tax the muscular and cardiovascular systems, aka 65-mile “recovery” rides are not really recovery rides. Who knew? Active recovery also includes proper cool downs during more intense workouts.
  • Stress Reduction – Let’s face it, we all live in a stressful world. Work, school, family, training, etc. According to Rountree the key to reducing stress is being aware of where it comes from. Okay, so my main source of stress is work. Mainly in the past month not knowing if I still had a job. Now that I know my job is a little more secure now my stress levels has gone down; however, I am prone to getting stressed trying to figure out how to fit work and train clients while completing my training all within 24 hours and then rinse and repeat. Welcome to being an age-group athlete, right?! Rountree suggests learning the ability to say no (definitely a major problem I have. I can be guilt-tripped into just about anything and I will probably regret ever saying that…), making realistic goals and periodically checking in on them, and planning a head.
  • Sleep – YES PLEASE! I think we all know how important good quality sleep is! Rountree suggests that we should sleep until you wake up satisfied without the use of an alarm clock. Naps are also a good idea. All great ideas but a little unrealistic for a majority of us real people working in the real world.
  • Nutrition and Hydration – Drink water and eat real foods. Enough said right? Recovery snacks are important for our bodies.
  • Supplements – These are designed to cover deficiencies in your diet. See above for what is really important in recovery, i.e. real foods and water! However, taking a multivitamin and a fish oil pill can help. Personally, I take a multivitmain to cover my bases incase I don’t have a good eating day and I don’t eat a ton of fish so fish oil pill a day is good for me. Fish oil has been shown to help reduce inflammation. NSAIDS, such as Ibuprofen can actually interfere with the body’s recovery process so it’s best not to swallow an entire bottle (or any at all) after a tough workout.
  • Cold and Heat – Ice bath party anyone? I started to use ice baths this past season after tough long brick workouts. I think they helped some. Mostly I felt like a badass sitting in a tub of cold water and ice cubes drinking my recovery smoothie (okay, sometimes it was a beer. Don’t judge me). Cold can be used to counter inflammation and to numb pain. Ice baths help with this and also to move waste products from the muscle. Some people also use heat. Rountree suggests eating a warm snack while sitting in an ice bath.
  • Home Remedies – Compression gear. I was interested to see what her stance was on the issue because it is currently debated in the scientific literature if compression gear actually works or if it’s more psychological. Either way, I like my compression gear. Rountree suggest based on studies that compression socks are more effective than calf sleeves. She also suggests that compression gear is more beneficial during recovery than while training or racing. That is my opinion also. However, compression gear intrigues me so I plan to look more into the topic.
  • Technological Aids – Got a lot of money? Yeah, me either! Thanks SallieMae! You can buy things like ultrasound and electrostimulation therapy or Normatec MVP boots.
  • Massage – Another, yes please! I think we all know that massages are beneficial to the body.Rountree discusses when massage should be scheduled in your training and racing cycles. During training she said scheduling will much depend on your budget. Once a month is probably fine for most people. Rountree suggests a good massage at least 3 days prior to an event would be good and then a really light quick massage after the race to flush-out muscular waste. A good deeper massage should be scheduled about a week later.
  • Self-Massage – Is your foam roller your best friend? Well, it should be!
  • Restorative Yoga – Restorative yoga is a gentler form of yoga and focuses on releasing tension in the body. Poses are held as long as 10-15 minutes. I’ve done one restorative yoga class. It was tough, but my body did feel good afterwards. Rountree gives pictorial examples of poses that are beneficial to the triathlete.
  • Meditation and Breathing – Similar to restorative yoga. Just taking time out of your day to relax and forget about the stresses of the day. Rountree states that the “goal of meditation is not to stop thinking; it’s to become aware of the thinking and to return to focus without getting swept up in thought” (page 168).

Part three of the book discusses recovery protocols. Rountree gives some ideas of how to string the techniques together along with training. Personally, I think everyone is different and different things work for different people, thus people should pick what works best for them. Overall, I did like the book and thought it was helpful. I personally would have liked to have seen more peer-reviewed studies included in more chapters, but I believe Rountree was targeting a more general population rather than the total trigeek like myself.

Have you read this book? What are your thought? What recovery methods work for you?

~ Happy Training!