Intensives

[Wahine]

I wasn't really sure if I should put this in the tri section or running section. I spend most of my time here so hey...

First off I want to say... DON'T TRY THIS AT HOME. For those of you that don't know me well from the site, I have many years of training behind me and a ton of base. For a newbie to venture out on this kind of journey could be disasterous.

Now on to the main idea...

I wanted to share a little philosophy that my tri coach has given me and to share with you a little journey. My coach has started me on an intensive. That means of month of taking a limiting belief about yourself and proving it wrong. Turning it inside out, in such a way that at the other end you are a new person.

My negative/limiting belief is that I am not a great runner. It goes back to the days when I was younger and injured myself when I tried to put in the kind of mileage that other elite runners were doing. Since then I have minimized my mileage and still done reasonably well racing triathlon. But I'm not in the leagues to go to Kona. And I'd like to be.

So here's my intensive. I am to run as often as possible over the next month. That includes doing 2 runs in a day to get the mileage in. I am supposed to try to approximate a 53 miles week. That's 2 marathons. It does not matter how slowly I have to run to do it or how many separate workouts I use to make it happen. I just have to trust that my body can run a lot more than I think it can.

Maybe I'll prove that I can run a lot. Maybe I'll get a minor injury in the process. Either way I'll have answered a question or two about myself and I'll be a smarter competetor in the end.

Last week I logged 26 miles and 5 out of 7 days running outside, one day pool running. So far this week I have run 13 miles in two days but this is my 4th day in a row running outside. So far so good. My lower legs are sore but not enough to stop me from trying again tomorrow. I already feel some barriers crumbling.

This is the thread of my journey.

I'm so excited to see what's going to happen.

[jesvetmed]

Good luck to you, no matter how it comes out. Learning what we can about ourselves is always worth spending time to do. I bet you'll learn that you do just fine. Keep us all posted on how it goes.

[KnottedYet]

"...done reasonably well racing triathlon..."

Our Yoda, so modest! :rolleyes:

[Flybye]

Wow, that sounds like a great way to learn the limits aren't what the psychological part of you sets them to be. My only caution would be that you need to also listen to fatigue and be certain not to overdo things so that you come out of this with an injury that takes you back to square one.

That being said, and with your caution in mind, how would a newbie attempt to apply this same concept? My longest run so far has been about 4 miles and I am averaging about 5 measly miles per week. I don't want to hijack the thread, but I do think you have hit on something with many women who don't "run well", and I count myself among them.

I have yet to hit that runners high - I can easily find the high with cycling.

I am eager to read your journey through this process.

Thanks for sharing.

[Wahine]

Flybye - I wouldn't recommend doing something like this unless you're working with a coach. For many of the reasons that you mentioned, cumulative fatigue, risk of injury etc.

Now you could certainly make a tough goal and stick with it. Just not something so extreme. For running, consistency is key, so maybe you decide that you will run a minimum of 3 times a week and do one light run/form workout for 4 weeks in a row.

[Kimmyt]

I did that about a month ago, I decided maybe I could run more than every other day, so I decided to run as much as possible for a week. I ended up doing 28 miles that week, up from my usual of under 15, and I felt great.

Unfortunately, now I'm suffering some very obnoxious hip pains that popped up at the end of that week. I took the last few weeks off with an ankle injury, and figured my weeks off would rest my hip as well. I did NOTHING. (it drove me slightly batty). I took a 3 mile run the other day and the ankle felt great, but the hip started hurting. After only 3 miles. :( Then it continued to hurt during swim class. It never hurt while swimming before, and usually only started to hurt 5-6 miles into a run.

So I just hope it works better for you than it did for me! And obviously, I didn't have a coach to keep an eye out for me. Le sigh.

[Starfish]

Wahine, thanks for posting. I will be fascinated to follow what you learn. I am trying to stretch through a new amount of training myself...although at a much different level, and not so concentrated a time frame (and also with a coach). So, this is great timing for me to be reading. Thanks! :)

[Wahine]

Kimmy - There is no way I would have done this 10 years ago (when I was 26), it would have killed my hips. I didn't have enough base, general muscle strength, experience to know how to run slowly/easily, or tensile strength in the supporting soft tissues like ligaments etc. In fact I had a terrible hip injury when I was 25. That was actually how I got started in triathlon. I learned how to swim because it was the only exercise I could do.

So here are the adjustments we've (my coach and I) made to try to make this work. I'm only supposed to swim once per week. I only bike when I want to and then only at a strict recovery level, absolutely no intensity. The rest of the time I run. So my total training hours are actually decreased. In addition I am supposed to run at a heart rate below 150 at all times. It's hilly here so sometimes I end up above but always for less that 10 to 15 % of my run.

Could I still end up injured. Absolutely. But that's where monitoring is so important. And like I said, this is a journey of exploration. In the end, I'll learn a lot regardless of whether or not I'm actually physically capable of doing it.

Update: today is day 5 running in a row. I haven't gone yet but I plan to make this a recovery day (only 3 easy miles) but if it feels good....?

[kelownagirl]

Wahine - you really are amazing. I think in some ways, doing regular workouts are 'intensives' for me. Always pushing my body to do things I never thought I could do. And as I get older, I imagine it will be a push just to be able to maintain fitness as I age.

[Pika]

HI Wahine:)
Has been a while since I checked the boards and this is a great thread to welcome me back.
I think you should be able to smash your preconceived ideas of your "self" and come out ever stronger on the other end of your journey- It is great to see you - and others on the board- strive to crumble those barriers! Seems the self made barriers are the toughest to push over!

As an aside/ observation- while I was learning to lactate balance point testing the fellow running the course was retelling a story of "Juerg". He is an olympic level coach and he wanted to know how many hours his athletes could train at -20LBP and still show improvement. So he had them rotate between rowing, cycling, running 2 hrs each- For a week they just rotated among those three ( all this was closely monitored with blood work etc- and he found his athletes could train at -20LBP- for 8, that is eight hours per day and still show the benefits ie improved aerobic capacity with out the injuries/breakdown.
So keep your heartrate 20 beats below your lactate balance point and you can train away ...watching the bricks of the self imposed barrier tumble one by one:)

[Wahine]

PIKA!!!! How are you?!

Thanks for your note.

Today I ran another 4 miles. My lower legs were very sore but my hips/quads and hammies where happy. That's from changing my running form to more of a mid to forefoot strike. It's taking some time for my lower leg muscles to catch up. But I was sore enough today that Coach S said to do yoga tomorrow. Then I'm supposed to do a 10 km road race on Saturday. He wants me to run so hard that I can't finish. He said the best result for me would be to have my best ever 5 km split and to blow up on the next 5 km. This is all about the mental barriers. He wants me to learn how to not hold back, to go really hard when I go hard. This is going to be very interesting.

Don't worry, other than my 10 km all my training is about 18 to 20 BPM below my anaerobic threshold which I'm pretty sure is less than LBP - please correct me if I'm wrong. Maybe I'll go google it.
:D:D:D

[Zen]

Isn't it the same thing?

[Wahine]

Could be Zen but it's not a phrase that I'm very familiar with and there are a lot of these floating around... aerobic threshold, anaerobic threshold, lactate threshold, lactate balance point. All of these are meant to help measure changes in metabolism from aerobic to anaerobic but I know for sure that the first 3 are slightly different (in some people the difference in BPM from one to another is 2, in others, it's much larger). I'm not sure about LBP.

[Tuckervill]

I wonder if I would need a trainer to supervise me while I apply the intensives principle to housework around my house? Boy I could use some mental barrier-smashing in that area!!!!! :)

It is fascinating to read about it, Wahine. I'm always interested in challenges of the mind.

Karen

[Pika]

LBP in this context I meant Lactate balance point ( not lowback pain as it might normally read in my shorthand)- the lactate balance point from what I have learned is the point at which your body is producing enough lactate to buffer the hydrogen your cells produce during aerobic activity. My understanding is that it is slightly different than anerobic threshold- or at least the method of measuring it is slightly different but not to get caught up in too many details- I just meant to keep it easy with all that running and you will be great!
Good luck on your run! That sounds like a tough assignment- Run til you puke:) Glad it is you and not me:):)

[Wahine]

So coach gave me yesterday off because I was starting to get sore. Lower legs were complaining.

I did a crossfit workout with him on Wed night and my quads have been killing me since. Tonight I went to the track and after a very slow 1 mile warm up I did pretty well and finished up 4 miles in total. I actually felt really good.

Tomorrow is my 10 km race.

This is going to be very interesting.:eek::eek: I'm actually kind of excited.:D

[Grog]

I am watching attentively as you go through this "intensive" month, Wahine.

I have definitely pushed mental barriers in the past two months, especially as I decided to put cycling aside to dedicate myself to running until the month of March. Now is no time for me to do this kind of exercise, as this is almost the end of my running season, but I will probably try something like it next fall. I don't think it will be 53-mile weeks though!! More like 53-km weeks. :)

Thanks for doing this experience for all of us. Next time you don't feel like going for a run, remember that it's for the greater TE-public good!! :D

[kelownagirl]

Good luck with your race Wahine! Post as soon as you can!

[Starfish]

Thanks for doing this experience for all of us.

Yes, thank you, Wahine, for doing my workout for me today! (I assume this is how it works, right?) ;) :p

[Wahine]

So I warmed up for about .75 miles. The race started, it was very low key, about 100 entrants in total for all 3 events (3 km, 5 and 10). I went out fast as planned, 7:17 and I was tired already at 1 mile, next mile was 7:50 and the next over 8, the 4th mile was slow because I was really starting to feel it, I think it was around 8:30. It's amazing how good that feels when you've been pushing hard. I actually recovered a bit and really pushed the 5th mile for 8:00 min/mile and at that point I was a little puky feeling. Last 1.2 miles was 8:20 pace. So my overall time was 50:00 for 10 km. Almost exactly an 8 min/mile.

I'm not sure how to interpret it all. On one level I'm disappointed in my overall time because I thought that I should be able to average a 7:30 pace. But I came out really fast and held it for 1 mile, that's pretty good. I guess I did what I was supposed to do. I was kind of disconcerted that I tried to run to a level that would take me close to my HR max and I couldn't budge past 174. My HR avg was 167, above my anaerobic threshold, so that was good. But I feel limited by power and leg speed.

Well, I guess that's my summary. The good thing is that I feel pretty good tonight. We'll see tomorrow.

I'll let you all know what coach says when I get my debriefing.

[Starfish]

I'm not sure how to interpret it all. On one level I'm disappointed in my overall time because I thought that I should be able to average a 7:30 pace. <snip> I'll let you all know what coach says when I get my debriefing.

I'll be very curious to hear, too. I can't help but wonder if you might be underestimating the toll that the extra training is taking? But, I am not a runner...just blabbing away here. :) Looking forward to hearing what your coach says.

[Wahine]

I'll be very curious to hear, too. I can't help but wonder if you might be underestimating the toll that the extra training is taking? But, I am not a runner...just blabbing away here. :) Looking forward to hearing what your coach says.

I think you're right. I don't think that there is any issue with the outcome today, but this is a really different way for me to train so I don't really know what to expect.

I was just thinking about my volumes this week. I've already hit my highest running mileage ever in one week and I am still planning an easy run tomorrow. That and the going out fast thing... Well, it's really going better than I thought it would. But it's always frustrating to not go as fast as you want to.

Anyway... I'm sleepy.

[Starfish]

Anyway... I'm sleepy.

I'll bet you are, girl!

[emily_in_nc]

Great job, Wahine! I am really impressed with your speed. Question, though, I've been reading some information on race-day tactics (admittedly aimed at beginners like myself), and what I've read says to start out slower and build to a faster pace as the race goes on so that you don't blow up too early in the race. Is that only a tactic for beginning runners?

Emily

[Pika]

Great to hear about your race today!
7.17 for the first mile! Your coach will be happy with that I bet- sounds like you did exactly what you were supposed to do- let us know about the debriefing!
Emily- Wahine will probably jump in here but my understanding was that her race tactics were aimed at a bigger overall plan of breaking some preconceived "barriers" not necessarily to race that specific 10km with the goal of doing a personal best in the most efficient tactical way.
Though if I ran 10km at that pace it would be a PB:)-I would love to run 10km in 50min!
Good job again Wahine:)

[Wahine]

Yup Emily, Pika is right. This was not meant to be my best race, it was meant for me to see how fast I can run and the point was to run so fast that I couldn't maintain pace. What my coach wanted me to learn from this was that I can run faster than I think and I can still continue to run. So now, when he asks me to go out and hold 7:45 for 6 miles, I know I can do it if I start out slower and build which is the best strategy for a race of that length. The problem was that I used to think that I wouldn't be able to finish if I went too fast, now my idea of what is too fast has changed. So yes, strategically speaking, you're better off doing your first mile at a reasonable pace, picking it up as you go along and trying to finish the second half faster than the first. That's good advice no matter if you're a beginner or a vetran.

I managed a 2 mile recovery jog and a 25 mile recovery ride today. The ride felt a heck of a lot better than the jog.:eek:

[Grog]

On race tactics...

I read in Runner's World recently that some study has shown that women starting off a 5K race faster than they would have normally also finished faster. They advised NOT to be conservative for this type of distance. This was thought to be valid for a shorter distance (like a 5 K) but not for 10K and more, where they kept on advising negative splits (i.e. faster second half).

I am yet to try it. I have a 8K race in March and I think I'll do just that, leave my watch at home and see what happens...

[Wahine]

For those of you interested in the post race debriefing here it is:

That result is exactly what you should expect. While your body gets used to running a lot, you're going to get increasingly slower....for now. When you hit a 40+ mile week, then we'll descend over three weeks back to about 20/25 and start speed. You'll be amazed at how that goes when you have a couple of hundred miles under your belt. Rome wasn't built in a day...:-)

You're doing just right. Most important now is not to overtrain, pay
attention to your body. Mileage is not worth illness/injury.

So there you have it. Straight from the horse's mouth. All's well. The funny thing is that now I'm more motivated than ever to hit a 40 mile week so I can start going back down to my "normal" mileage.

[Shiraz]

Thanks for posting Wahine. I really learn from reading your post. I do truely believe we limit ourselves and set preconceived barriers as you stated. I broke a few personal barriers myself last year by running 6 half marathons in 9months. I would have never thought that was possible for me. You have certainly inspired me to find new challenges and I love hearing about your training. I am going to try your double days. Thanks for sharing. I followed your IM last year. I can't wait to see what this year brings

[emily_in_nc]

This is all great information, thanks everyone! Just reading your reports and information motivates me a great deal. I am itching to do my first 5K!

Wahine, you're amazing. While I'd be thrilled to break the 10:00 barrier for even one mile, you are running < 8 minute miles! I simply can't imagine my legs moving that fast! :D :eek: Truth be told, though, as with cycling, I think I'm built more for distance than speed, so if I never run fast, that's fine too. I'd love to eventually work up to doing a 10K, then maybe a half-marathon, but right now I'm just taking it one step at a time. My next steps are running an official 5K, and running 5 miles total for the first time in my life. Baby steps....!

Emily

[Wahine]

Shiraz - Good on ya for all those half marys!! The doubles are actually a lot easier on my body than long singles. I feel better after a 5&5 day than a 10 day.

Emily - You're doing great. It's not about how you do relative to others but how you improve yourself. Really. I'm not blowing smoke out my butt. I get blown away by lots of competitiors at my races, that doesn't stop me from trying.

So the intensive update is...

I tried a rcovery run yesterday and my legs were still pretty ouchy so I only went 1.7 miles (pats self on the back for not pushing past the pain). I've also mentally commited myself to 2 days no running. I figure I'll try another reco run on Thursday and see how it feels. Right now I feel like I'm tip toeing on a really fine line, I want to make sure I fall on the right side of it.

[Starfish]

I'm not blowing smoke out my butt.

No jet propulsion? :p

[Wahine]

LOL!! That's a good idea.:p

[Starfish]

LOL!! That's a good idea.:p

I kinda figured it might be your secret weapon! But, I guess I better be nice or you guys will never come up and do a ride on the Oly Peninsula with me!

[emily_in_nc]

ShirazEmily - You're doing great. It's not about how you do relative to others but how you improve yourself. Really. I'm not blowing smoke out my butt. I get blown away by lots of competitiors at my races, that doesn't stop me from trying.

Thanks Wahine! I really appreciate your encouragement. A man I work with (who has completed three mari's now) was next to me on the treadmill today at the work gym, and he commented that my running had improved since he'd last seen me. It was cool that he noticed. :D

Emily

[Veronica]

Well, I find you all darn inspiring. :)

V.

[Wahine]

So the intensive update is...

I tried a rcovery run yesterday and my legs were still pretty ouchy so I only went 1.7 miles (pats self on the back for not pushing past the pain). I've also mentally commited myself to 2 days no running. I figure I'll try another reco run on Thursday and see how it feels. Right now I feel like I'm tip toeing on a really fine line, I want to make sure I fall on the right side of it.

I e-mailed this to my coach and he told me that all is good, we're starting to break things down but now I have to let it build back up and he wants me to swim instead of run until my legs feel 100%. So that puts a little damper on things.:( I was just starting to get into this and now he's cutting me off.:eek: But what about my addiction!! You can't get the same high off of swimming.:mad:

JK - I've been down this road before. I'll be happy to take it easy for a little while. But then watch out.:D

[Starfish]

But what about my addiction!! You can't get the same high off of swimming.:mad:


Boy, I used to! Maybe your swimming addiction has just progressed to the point that it is taking more and more to get your high? :eek: (I see a swimming intensive in Wahine's future...) :p

[Wahine]

Nah, Starfish. My Tri coach already thinks I spend too much time in the pool and he's probably right. I consistently come out of the water in the top 10% of the overall field. Last year at Pacific Crest HIM, I was first out of the water in my AG and lost 7 places on the bike, gained back 2 on the run to finish 5th. So what I really see is a biking intensive in my future once I'm done with this.

[Starfish]

Nah, Starfish. My Tri coach already thinks I spend too much time in the pool and he's probably right. I consistently come out of the water in the top 10% of the overall field. Last year at Pacific Crest HIM, I was first out of the water in my AG and lost 7 places on the bike, gained back 2 on the run to finish 5th. So what I really see is a biking intensive in my future once I'm done with this.

Aaaah. I look forward to reading about that! Truly, it is very educational and inspiring to read about whatever you're up to. Thanks for letting us share your journey! :)

[Wahine]

I haven't posted here because my week has not been intensive at all. My legs feel abotu 90 to 95% today. I still can't hop without feeling my lower legs, especially my tibialis anterior, a bit. I think I'll be ready tomorrow. Then I'm supposed to shoot for a 40+ mile week with lots of split workouts. I'm excited and a bit nervous. :eek::o:)

If I can hit 40 miles by Thursday (that might be pushing it), I'll have over 100 miles for the month!!

Meanwhile, I've got a new bike coming so I better get over this intensive thing soon so I can start riding like a maniac.

[Wahine]

Ran 5 miles this AM on the flat. Felt stiff and a bit sore when I started but warmed up really well and had a good recovery paced run for 5 miles. Interestingly enough, my recovery pace is now a 10 to 10:20 min/mile on the flat. :D I feel great now, about 1 hour later and plan to go out for run #2 later this afternoon/evening.

5 miles down, 35 left to go.

[Wahine]

Well, I did the second half of my 10 mile split workout today. 10 down 30 to go. Can I do it before the end of the month? We'll see.:D

[Pika]

Good job!- I'm glad it went well for you today- heck the next 30 will be easy peasy:)

[Grog]

Thankfully this is a leap year!

[Wahine]

I'll say!!

[Wahine]

Another 5 down on the treadmill this AM. 25 to go.

[Veronica]

Go Wahine Go! :D

V.

[Wahine]

Another 5 at lunch. 20 to go and I got 3 days to do it.:D:D

[Tuckervill]

What are ya, a machine????

Karen

[crazycanuck]

Tuckervill-Wahine's not your average athlete..:cool: She's a powerhouse and is obviously coached properly.

This is obviously part of the bigger training plan/picture to keep her in the top of her age group in Tri's..

[Tuckervill]

Oh, I know. I was just giving her props, is all.

Karen

[Wahine]

Machines don't feel pain right?

Just checked. Nope definitely not a machine.

I only got in a little under 4 miles at luch. Argggghh!! Paperwork will be the death of me yet.:mad:

Anyway, that means a longer run after work on the dreadmill. Yuk.:p

[MM_QFC!]

Go, Yoda, go!!! What an inspiration you are, Wahine...keep smilin'!

[Wahine]

So I skipped the treadmill and went out on the track. It was a glorious night, clear skies, stars abounding. I promised myself 2 miles. That went OK, so I promised myself 2 more to get the 4 I was shooting for. That went OK. Then I decided to shoot for a full 10 to make it 30 miles in 3 days. Done. I had to slow down a lot on the last mile. My legs are sore, but not injured sore. Just really muscle sore.

This is crazy but I think I might be able to log a 50 mile week this week (that means up to and including Saturday). That was the original goal when I first started this adventure. It actually seems plausible all of a sudden. I must be insane.

[Veronica]

You rock girl! Your running stuff always gets me thinking that I should give it a go, maybe after April.

V.

[Grog]

One day at a time. One lap at a time.

You're amazing Wahine. :)

[firenze11]

Holy Moly Wahine! You're incredible. Really inspiring.

[Wahine]

Thanks for all the support ladies. I need it as things are starting to get a little more difficult. Another 4.5 miles at lunch. I have tri club tonight so I'll swim bike and H2O run, just recovery intensity. Then back to another big milage day tomorrow hopefully. So far it's going OK. Maybe I just can't feel my lower legs anymore.

[emily_in_nc]

You are amazing, Wahine! Hopefully your body will hold up. I am sure my knees would never allow me to run that much, but good for you!

Emily

[Wahine]

So here it is. Almost 6 AM and still dark. Today will be a huge day if it goes as planned. I don't have a client until 8:45 so I'm heading out for a run before work then hopefully again at lunch.

I've already hit my most mileage ever in a week (34.5 miles). 5.5 today and I've got a little more than 100 for the month of February without out having to take advantage of my bonus day. I want to try for 10 today then I can do 5.5 over the next 2 days to hit 50 miles in one week.

It's all becoming a little surreal. It's also a little scary because I've really shattered some preconceived notions about myself and my training limits. I think that was the point.

It makes me wonder where I'm going.

[Veronica]

Top of your age group at Kona? :) That sounds like a good place to go.

V.

[Starfish]

Top of your age group at Kona? :) That sounds like a good place to go. V.

:) :) :) :)

[Wahine]

I like the way you guys dream but I think that might mean quitting my job. That's not going to happen anytime soon.

6.5 uncomfortable miles, well 5.5 then it got better for the last mile. I've hit over 100 miles for Feb. Now to see if I can squeek out another 9 miles to hit 50.

I told my coach that I think I'm losing my mind. He said that minds are over rated.

Oh, the other thing this has done is knock me out of the Athena category. I'm not sure how I feel about that.

[Pika]

Woohooo!
You are doing great- heck- about the athena category- just pull a trick like they do on the biggest loser and drink a few gallons of water before you are weighed! - Just Kidding of course!!!:p
You'll do great in what ever category you are in!

[Veronica]

Eat some chocolate... or whatever you fancy!

V.

[Wahine]

Right now I feel like I could eat a horse. And I like horses.

I managed another 5 miles at lunch. It actually felt better than the morning workout and was faster at the same heart rate. Go figure.

I e-mailed my coach about all this and how I didn't understand how it was possible to feel so bad at one moment and do so much better the next. He said it was the product of good coaching.:p

[Veronica]

So does that make it 40 miles this week so far?

V.

[Wahine]

That makes 46 for this week. I'm going for 50 now. I think I have nearly 110 miles for Feb.

Mmmmmmmmm beer tonight. Lots of it. And chocolate. And maybe something deep fried.

[Wahine]

It's done. I logged another 4 miles today.

50 miles, 6 days, about 9 hours and 20 minutes.

About 115 miles for the month of Feb.

I think I need a nap.

[MM_QFC!]

It's done. I logged another 4 miles today.

50 miles, 6 days, about 9 hours and 20 minutes.

About 115 miles for the month of Feb.

I think I need a nap.

Whew, I'm tired just reading that! How 'bout you have a nap and I'll sip a beer in your honor? :D Here's to you, Yoda...awesome!


MM...

charter member of the Wahine TE groupie club :cool:

[Grog]

It's done. I logged another 4 miles today.

50 miles, 6 days, about 9 hours and 20 minutes.

About 115 miles for the month of Feb.

I think I need a nap.

Much awesomeness. Great job!!

[Veronica]

Yipppeee!!! So, how does it feel, knowing you don't suck at running? :D:D

V.

[Wahine]

So, just when I thought it was over.

I haven't had the heart to update this thread until today. I was so tired I didn't want to think about the email I got from my coach.

It basically said Good job, blah blah blah, now rest for 3 days and do one more big mileage week. I threw a bit of a fit. My coach took the brunt of it. It was like thinking you've summited a mountain only to find out it's the false summit. Grrrrrr.

But I've had one very restful day with tons of sleep and I'm feeling better this morning. So I'm back at it starting Tuesday. I don't have as much free time next week so I doubt I'll hit another 50 miler, but I'll do what I can. It'll be interesting to see what kind of shpe I'm in for my running biomechanics course next weekend.:p

[Starfish]

Wow, I can imagine that the idea of another big week so soon must be disheartening, when you're still so tired (and probably wanting to still be celebrating your amazing breakthrough!).

I immediately remembered this story that Chris Carmichael wrote in The Ultimate Ride, about working with Ron Williams, an elite cyclist competing in the Paralympics in track pursuit. The story was about how Carmichael threw "everything but the kitchen sink" at this guy during a 3 week block of training, before the last regeneration period for the games in Sydney.

Carmichael says that during the block, Ron was sometimes just quitting during intervals, and really suffering mentally, because it was the very hardest work he had ever done on the bike. But, that with careful coaching, and with the planned regeneration, his mind and body bounced back, and he went to Sydney and rode faster than he ever had in his life.

The next thing I thought was about my own tiredness this week. Certainly nothing like yours, I know! But, I just finished up a recovery week, and boy did I need it! The past two nights, I have slept nearly 12 hours per night. And, I have been on this recovery week for about 6 days now. I started with a coach a few months ago (and I REALLY trust her). First time for a cycling coach for me. And, I am doing more than I ever have for cycling, volume-wise, and resistance training-wise, at the same time. That will change soon, but I have been tired! I am a little scared of whether or not I can make my goal this year, and if I can handle the volume. But, I trust my coach, and I DO want to improve, so I know I have to push through. But, today is the first time in about a week that I am feeling a little less beat up. The sleep really helps.

I know you are such an experienced athlete...I am not trying to tell you anything you don't know. Just want to encourage you. It seems like no matter what level we are all training at, we cannot get around the notion of having to push through big barriers at times, and it is amazing how our minds want to settle in where we are, and continue to object when we are up against breaking a barrier.

OK - sorry for really long post. You continue to be such an inspiration (to use a cliche, but true). We are all out here rooting for you. Thank you for your honest post!

[Wahine]

Thank you so much for that Starfish. It is very helpful. :)

[Grog]

That sounds a bit like a trainer I had many years ago:

"OK everyone just 10 more push ups..." (or sit ups, reps of anything)

and then, when you're done the 10:

"Let's do five more!!"

Sometimes I'd just crash on my face at that stage.

But you're not that kind of girl. You'll just gracefully bounce back. :D

You're awesome. Keep going!

[Wahine]

Thanks Grog.

So I've been emailing my Coach all weekend. It's sort of like going through the stages of grieving. First there was the denial email - "I can't/won't do that." Then the bargaining email - "Maybe I can do 35 or 40 miles if..." then the acceptence email. In this email I apologized for being whiney and reassured him that the blood of stubborn Scotts runs in my veins and that I would put the effort in, that the only way I was not going to make this happen would be if I truly physically failed trying, not because I had mentally failed.

And here was his answer:

What I appreciate is your willingness. ***** was just saying how hard it is for her to train with other people because they're unwilling to do what it takes to be better. This is working for you in ways that you can't even imagine.

"To know the self is to forget the self. To forget the self is to be enlightened by the ten thousand things." ....or ten thousand miles, whichever comes first!

So there it is. One more day of rest and here I go again.

[kelownagirl]

That post made me smile.

[Wahine]

Alright. I slogged through a total of 12 miles today. 3 separate runs. Before work 6, at lunch 3.5 and at the track after work 2.5. I'm tired and ready for bed. I can't believe I have another week of this. Well 5 days if I can help it.

I ran into my coach at a restaurant tonight. He laughed and said something about me being a former shadow of myself. My clothes are getting a little baggy.

Well off to bed with me.

[Veronica]

Worry wort sticking up her head - is being a shadow of your former self healthy?

V.

[Wahine]

Thank you worry wort. I've only lost about 3 pounds over the last month, he was exaggerating. But I really do appreciate your concern. It looks like more because I'm on the cusp between 2 clothing sizes usually, so I always buy the more comfortable, large size. My clothes are hanging off me a bit now. I think it was his way of trying to encourage me, he knows I want to lose a bit of weight and he also knows I'm struggling right now.

[Veronica]

Okay, that's good. You know how some runners and cyclists end up looking emaciated? That's not a good look and would ruin my mental image of you. :D

V.

[Wahine]

Nope, definitely not emaciated. Thanks to my love of beer. Mmmmmmmm beeeeeeer.

So day 2 of this intensive week is done, 12.5 miles today done as 3 separate runs. I had a little help from Aleve. I am getting pretty uncomfortable now. The end may be near. Time for a virtual conference with The Coach.

[Wahine]

I went out for a run this AM. The plan 2 x 4 miles in a loop so I could A) run with a client for 4 miles and finish where we started and B) bail if my legs were too sore. So I ended up bailing and came back to an email from my coach putting me on active rest, no running for 4 days.

So. I had set my mind to getting this high mileage week done. This is the first time I can remember that I have not finished doing something I set my mind to. It's not sitting well with me. Even though I know it's the right decision, I know that my structure is starting to suffer and I know that it wasn't for lack of will. But I still feel like crying.:(

I guess this is part of the turning you inside out until you come out the other side a whole different person.

Well, good news is that I get to swim more!!!

Off to spend some quality time with my foam roller and The Stick.

[Veronica]

So. I had set my mind to getting this high mileage week done. This is the first time I can remember that I have not finished doing something I set my mind to. It's not sitting well with me. Even though I know it's the right decision, I know that my structure is starting to suffer and I know that it wasn't for lack of will. But I still feel like crying.:(

I guess this is part of the turning you inside out until you come out the other side a whole different person.




Maybe that's why it's called an Intensive. :) because you get so intent on accomplishing your goal. I am just so dang impressed with your tenacity. Okay stubborness. :p Every body has its limit and that's okay.

Enjoy the rest. You really have earned it and learned a lot about what you can push yourself to do.

V.

[Starfish]

But I still feel like crying.:(


This seems like a completely normal response after the stress you have just put your body and mind through. Especially since you fought starting this new intensive week and had to go through so much mentally in order to get your mind set to do it. It seems to me like that would make it doubly hard to interrupt it now.

As you mentioned, maybe a huge part of the training here is the mental/emotional flexibility about training.

This last year, I started using a phrase about my own life: emotional elasticity. I use it to describe my capacity to accept change, and to experience both ends of the joy/grief spectrum. I know last year, I felt that my emotional elasticity was really at the breaking point. But, it didn't break. And, I think I am a little different now than I was last year, or the year before.

It sounds like you are definitely on that journey to becoming a new self in some way, like you mentioned. Here's to your courage for the journey! :) (Hoisting a virtual beer for you...but the real thing will have to wait until later.) :p

[Grog]

Oh, Wahine...

A couple of weeks ago I think you would not have thought that, when your coach would tell you to stop running, you'd feel like crying!

This is really about the mental. And, wow! you're though!!

[rocknrollgirl]

Yoda,
Don't be disappointed. The purpose of this experiment was to find the edge, to push your limits without getting hurt. And you did that. You stripped away all the barriers and went right up to the edge of the abyss.

So from one sicence chick to another, that is a successful outcome. AND you inspired and motivated a lot of the TE runners along the way.

The science teacher says...A+ on that experiment ! Well done!

Now go have a beer.

[Veronica]

Heck, she inspired me and I loathe running! Every morning, I'm hoping to see a Wahine update in this thread. :D

V.

[chickwhorips]

Now go have a beer.

Or two! :D

[Wahine]

Thanks Ladies. And RnR - you're exactly right, this was the point. To find my true physical limit, not emotional or mental or time availability limits. I reminded myself of that a lot yesterday. Today my legs still hurt which confirms the wiseness (?word) of the break.

V. - Here's and update. I'm booooooorrrrrrrred.:D

[Veronica]

Could you tell me a little more about that boredom please? I need some details. ;)

V.

[rocknrollgirl]

I hear that beer is good for bored.....oh too early in the day for you West Coasters...well even for us too, I guess.

[Wahine]

I hear that beer is good for bored.....oh too early in the day for you West Coasters...well even for us too, I guess.


I prefer to call it naturopathic Ridilin or Advil, depending on the situation.

Unfortunately, you're right. I could lose my PT license if I start now.:mad::p

[Grog]

I hear that beer is good for bored.....oh too early in the day for you West Coasters...well even for us too, I guess.

In my part of the West Coast, it's "too early" for beer for a long time and then it's too late because everyone's gone to bed 'cause they run at 8 the next morning!! :eek:

[Wahine]

New update - It's beer:30 where I live right now.:D:cool:

[kelownagirl]

Um, beer thir6y is = 12:30 at my house.

Or as we often say - 'it's after noon somewhere...'

[Tuckervill]

In my part of the West Coast, it's "too early" for beer for a long time and then it's too late because everyone's gone to bed 'cause they run at 8 the next morning!! :eek:

Is 8 a.m. considered early in your neck o the woods?

I've usually had my workout and looking forward to second breakfast by 8 a.m.

Karen

[Starfish]

Is 8 a.m. considered early in your neck o the woods? I've usually had my workout and looking forward to second breakfast by 8 a.m. Karen

8am is definitely early in my neck of the woods.

[rocknrollgirl]

Round these parts we call it Beer O'Clock...or wine o'clock.....

[Wahine]

Latest update: I'm not so bored because I did a really interesting course on running biomechanics this weekend. I still hurt like h e double L. I am officially resigning myself to using the word injured. I got analyzed to death this weekend and I was too sore while I was running on the treadmill to hear or remember any of the analysis. That's OK, I've got it sorted out. A) active rest until pain is gone. This includes some nice little exercises and drills I learned to address my biomechanical faults. B) Respect the things I learned about myself through all of this when I start training again. C) No big mileage until I can reach certain benchmarks with my exercises.

[rocknrollgirl]

What hurts, besides everything...but knee, hip, ?????

[Wahine]

I guess I didn't really talk abut this too much because I was in denial. But I'm having issues with my inner, lower leg. The muscle at fault is my tibialis posterior and it's screaming at me. This muscle pulls the arch of the foot up and helps to lock the mid foot into a rigid position for toe off. It's been seriously abused in the last little while, not just from mileage but from my footwear actually holding my rearfoot too stiff. The muscle has been working against my shoe.:( Everything else is fine. Butt's fine, knees are fine, low back is fine, hips... fine. So my "new" as of last year running form is great for a lot of my old problems but I didn't realize that I needed a shoe change to allow more motion in my foot prior to push off. Now I do. Anyway, I still hurt like h3ll this AM.

[Grog]

Uh oh...

Be gentle please. We need you to keep running! But we can hold on for a few days. :)

[Wahine]

Yeah, no worries. I've set some specific benchmarks for myself before I will start running again. I've got to sort this out first or I'll just keep messing it up.

I am really pleased that my hips are fine though. I've often had problems with them, so I'm really happy about that.:)

[emily_in_nc]

Sorry you're hurting, Wahine. You have a great attitude, though. And at least it's just the one area, and not all over. Amazing considering all your running lately!

Hope you'll be healed up and back to it soon....

Emily

[rocknrollgirl]

Yes, seriously, heal that puppy up, the walking wounded group does not have a month selected for tibialis posterior...it does not really roll off the tongue like...shoulder month, or knee month.....

[Wahine]

Day 6 no running, unless you want to count the short little jaunt on the treadmill on the weekend for my course which I suppose I should since it managed to flare things up nicely.... OK, Day 3 no running or hopping/skipping/jumping (yes I do these things, sometimes spontaneously for no reason at all).

Right lower leg is no longer feeling like it might explode at any moment. It still feels that way first thing in the morning but at least I can walk now without having to stop periodically and practice some Lamaz (?sp) breathing.

I might even be ready to go for a massage.:eek::eek::eek:

[kelownagirl]

Feel better soon Wahine. :( What does your coach say? I think I might be a bit PO'ed that he made me do all that running until the point of injury....

[Wahine]

My coach is the one that pulled me off the plan. I'm PO'd with myself for A - not listening to my symptoms sooner and B - not communicating the degree of my symptoms with my coach so he could give me better guidance. He asked me how I was feeling often and I would always answer with "my lower legs are sore but everything else feels great". Emphasis was always on the positive things which is my normal pattern of thinking. So you can see how he could easily think that it was not significant. The moment I forced myself to clearly communicate what was happening, he pulled the plug.

He wants me to write up my own rehab program and bring it to him for tweaking and then he has some stuff planned for when I'm ready to come back.

[rocknrollgirl]

Ok...Yoda, you are getting dangerously close to getting a walking wounded month....

[Wahine]

But I don't want my own month!!

[crazycanuck]

Bbbbut wahine..it's cool to have your own special month!

[teigyr]

He sounds like a good coach. At least you get participation of the plan and it gives you something to think about for the future :D

I can understand about the frustration though. I guess maybe it's difficult to know where to draw the line beyond normal "this hurts" and abnormal "this is bad" pain. That and you WANT something to be good so therefore it is.

Here's hoping for a quick recovery :)

[rocknrollgirl]

Well, now that knee month is over, you could get lumped in with my cranky elbow if you like? I do not think we have had elbow month yet either.....

It could be it could be posterior lateral tibialis epicondoyle month

[Wahine]

I can understand about the frustration though. I guess maybe it's difficult to know where to draw the line beyond normal "this hurts" and abnormal "this is bad" pain. That and you WANT something to be good so therefore it is.

Here's hoping for a quick recovery :)

See now T - that's where I don't have an excuse. I of all people should be more aware of what's good pain/bad pain. Unfortunately, it comes down to that whole 'Physician heal thyself' thing. I had the blinders on and selectively ignored things I shouldn't because my mind was so set on my goal. It's a good thing and a bad thing.

And RnR - no, I don't want to be lumped into the cranky elbow mont, although the muscle is the lower extremity equivilant really, so they might compliment each other well.

I got up this morning and walked without a limp. After warming up I've been almost pain free today. It's time for a massage and to start my serious rehab. I'm spoiled that I have a shuttle at work that will allow me to practice hopping and increase my lower leg strength as a proportion of my body weight. That'll help. It's a lot easier than jsut going back to straight hopping or running.

[Wahine]

Here's what happens when you take someone who's been on an intensive and suddenly finds themselves not doing much of anything. Aimless posting behaviour.

Physical status: getting a little better everyday but still to sore to hop or run.

Mental status: bored. Slightly annoyed with it all but generally staying positive.

I'm going out for a ride on my new bike tomorrow.