Thursday, December 31, 2009

2009 New Zealand Ironman Inspirational Video

This was a great watch and certainly gave me an ispirational insight into the challenge ahead of us on March 6, 2010!

Ironman - The Distance: a bit more to help the mind!

Ironman Triathlon - some motivation to start 2010

Thursday AM Session

Swim session this morning:
  • 10 x 50 (25 Breastroke/25 Free)
  • 500m breathing every 3
  • 10 x 50 (25 One arm/25 Free)
  • 500m breathing every 4
  • 1000m pull buoy
TOTAL= 3km

Session Reflections:
  • I was a little unsure how I would go this morning as I was really feeling it after last nights swim session, but really at this stage and my situation with 64 days until IM...tough...just need to get in and suck it up.
  • I really enjoy these longer sets and I was luck enough to be able to do them in a 50m pool which enabled a good rhythm to be developed.
  • The first 500m I did on 8m55s and the second was on 8m57s so it was a very consistent pace. I was happy with this particularly after the second 500m was done after a 500m one arm set....not a particular favourite but I'm warming to it.
  • The warm down (hmmm...anyway) was 1000m pull......looked like this in terms of time 1st 500m 8m46s and the second was 8m52s with a total time of 17m39s. Not too bad, quicker than the 500's without the pull buoy.....now the pull is a personal favorite and it does best reflect the situation of swimming in a wet suit.
  • Overall the session went off without any major arguments with my arch enemy.....there was a discusssion but no major argument.
  • The arms are a little fatigued....feel like there are going to drop off actually....but what doesn't kill you is good for you...well in IM training it is.

Wednesday, December 30, 2009

The hill (Mt Cootha) welcomes me back

Wednesday AM Session


This morning was my return to the old foe. A return that was inevitable and in the long run is a required!



The session was 5 'up and backs' of the Channel 10 side.
Session Reflections:
  • It was wet and humid
  • The back was really good throughout the session.
  • The legs were very much feeling it by the 4th and 5th ascent, but I put my mind to overcoming the negativity and completed the session in good mind.
  • Great to see all the other BTS IM athletes out there...inspirational stuff.
  • The first half (up to about the 1.0k mark) of the ascent was a reasonably good, but it was the second half of the acent that was really character building.
  • Throughout the ride (ascents) tried to stay up on the arm rests or gripped the bull horns near the arm rests. The TT bike really isn't a good hill climbing option but there isn't any other option...

Sunday, December 27, 2009

There's some running to be done in those hills!

The advantage of being on holidays is that you can get out on the training 'paddock' whenever you like. This of course allows for the occasional later training session in the mornings. (a positive) however a negative to this (particularly with the Brisbane weather) is that it is a lot more hot and humid, which of course was the case this morning.
Leaving home at 8.50am for a 60-75min run...to add to this I'll have to admit being a little (very) un fit at the moment didn't help the cause.

The stats for the run looked like this:

Session Reflections:
  • The obvious...it was hot and humid....help a little with removing with some of kilos :-)
  • Overall fitness...crap!
  • The back is holding up very well.
  • There is a lack of strength (the endurance type) in the legs.
  • Going that late and not eating before the run didn't help much
  • It was good to be back in the forest....the hills will again become my friend/s.
  • Ice bath recovery.....not bad at all....the ice doesn't last long.

Thursday, December 17, 2009

Action a PLENTY............green is for GO!

This morning was the long awaited visit to the back specialist. There were might anxiety this morning before the appointment, but there was also a positiveness about the household as I left this morning.

The out come of it all is along the lines of the following:
  • I have a very healthy back and there are no real concerns for my back's health in general
  • I am unfortunate enough to have a condition of spinal canal stenosis which I have all my life. This is a narrowing of the spinal canal in one or more of my vertebrate.
  • Along with this it appears that I have a small bulging disc in between L4 and L5. Because I have this spinal canal narrowing this is therefore causing the leg (sciatic pain down the left leg) People with a normal size canal may get away with a little bulging as the is a bit of room to 'play' but for me I don't have this luxury.
  • Below is a section view of my back, the circle showing the bulging (the top one is the one that is causing the issues)
  • Options for treatment are:
1. Continue on and let it recover itself
2. Use an epidural injection to get some relief (I explained I had, had one of these and this was not all that successful, so PL decided to scrap this option)
3. Surgery on the disc with the stenosis, widening it to allow for some more room in that region.
  • Then I presented the idea of doing IM in 12 weeks and the associated training leading up to it into the equation. PL indicated that I should go for it, with caution of course. That I have a healthy back and what I have (the stenosis is something I have had for a long time) so doing IM would be fine with some level of caution and gradual introduction to the 'heavy' training. Throughout this time (11 weeks) it will be very important to get into some regular physio and massage and to really work on the recovery of the body throughout.
  • It was pointed out to me that the training will not create and further issues as long as we proceed with caution.
  • Throughout this time of training I will also have access to a 'Selective Nerve Root Block' if the pain get of a concern. This is where they will inject into the area of concern.
  • It is planned that after IM Nz that I will get the surgery done which will assist in keeping me training and competing for years to come.

Wednesday, December 16, 2009

Day one of action.....

Better late then never.............

Enough talk.......hope it's not too premature..........

The day included:
  • 60min core, flexibility and stretch session on my own this morning. Good session, but there is much work to be done.
  • 20min of running drills....ladder work mainly....quick steps with small strides, trying to minimize the impact on the back and legs. It felt comfortable throughout no pain during the work out which was a step in the right direction.
  • Walked to and from the physio. Good Physio session.
  • Then off for a 90min easy ride along the bike track to the Crit track at Nundah which included a 10km TT (or hard 10km) no idea what the time was but it was ok....hmmmm need some bike fitness though.
  • Time for a bit of lunch
  • The now off to see Nic (Cadence Cycling) to have my 'bike fit' readjusted with the new seat...needed to be dropped about 3-4mm. The other option we have with the bike depending on the outcome of tomorrow is to bring the stem up higher.....therefore tending to be less stress on the back.
  • From the bike fit to the pool for firstly a 50min water run......riveting stuff that.... but it seems to be worth while....trying to build up that general fitness and drop off some of this excess weight.
  • Straight after the water run was the swim session.....2.5km..ish was a good session...tough and character building.
Tomorrow is D day....off to see the specialist......here's hoping.....for some direction forward.....

Tuesday, December 15, 2009

The time is nearing......

The time when I will finally know a little more is nearing. (Thursday morning....8.00am)

This week so far has been 2 core sessions and 1 swim session. I am missing the training but I am becoming more aware of the different options that maybe presented and it comes back to the 'big picture' and how long I want to stay in the sport.

Time for action..............

Saturday, December 12, 2009

12 weeks....out!

It is now to the day 12 weeks out. And where am I at? Well excellent question....one that at times I struggle to answer. But I am going to give it a go.

There are a number of things that have put my campaign in such a predicament. One being the back injury that I sustained going on 11 weeks ago. This has been the main cause of the the other issues preventing me from training over the past 11 weeks. As I have mentioned in a number of other posts the weight has been a real issue.....I'm now in the Clydesdale division...not happy! (more self discipline required here)

The whole issue I believe is that I haven't had a real outcome/prognosis on my back and therefore really haven't know which direction I can head with my training. It has been 6 weeks since I arranged for an appointment with one of the leading back specialists in Queensland. Throughout this time it has been regular Wednesday trips to the Physio and interspersed throughout this time some acupuncture and this week I have been back to my old massage therapist (who does a brilliant job) ....the hike over to Camira is certainly worth it. So much of my guidance throughout this time has been from the physio and some well researched information...but I am really looking for direction from the specialist...as he 'should' know best. Giving Triathlon away is NOT an option so I am looking for options to enable this to occur.

Within the last couple of weeks I have found that because I am 'floating' in limbo and that there is NO DEFINITE goal apparent at the moment, the attitude and thinking is reflecting this...I am a goal orientated person and the goals must be realistic achievable goals that are clear and defined from the start..and at this stage the goal of completing an IM in the first half of 2010 is NOT. I am hoping that this goal (to complete NZ IM or OZ IM in 2010) will become more defined on Thursday next week.

But still what about setting other smaller goals...well yes..but (there is always another perspective). There have been these goals, complete 90% of my program per fortnight, increase core strength and stability, improve diet (still got a lot of work here), loose the spare tyre round my waist (see previous goal!) and increase stretching and flexibility. Impressive set of goals but personally without that BOMOAG (big overriding mother of a goal) these small ones don't seem to be important. Now, I can tell you that after writing that I know this is not the case and that these things should be important all the time and not just during the base period, time of injury or off season. And I am the first to admit that I do require A LOT MORE FOCUS on these sorts of goals...but it is currently a real struggle and it of course puts pressure on me achieving that BOMOAG. In that I have to use possible 6 of the 12 weeks to IM to get a level of fitness that will do me justice to then go into (a far from ideal) 6 weeks of build and peak for IM. This is my predicament this appointment is at the end of the 12 week window and because the other 'smaller goals' have not been achieved throughout this 'time of injury'. I am going to struggle to achieve this BOMOAG, particularly when IM is now not about finishing, its about going better than 10h50m and ideally this time round 10h30m, if this not going to be able to achieved on a limited preparation then I am starting to rethink my goals for 2010 and firstly it should be recovering completely from this injury (based on the specialists recommendations) and then consider a few more HIM on the calenders round the region. This is not to say I am completely closing the book on
NZ IM or OZ IM in 2010 but I will be considering all options on Thursday December 17, 2009 after 9.30am.

Where are we at in terms of training......
Last week:
  • On the monday went for a walk with KO and could not get any further than 500m down the road before the inside of the left foot/toe began to tingle and go numb...which is a symptom of a prolapsed disc impinging on the nerve (particular when walking down even the slightest incline) This was a bit of a concern as I thought that things were improving as I had a lot less pain and discomfort down the left leg and the nerve pain was really isolated to the glute area.
  • Last week complete 3 out of 3 swim sessions. Which included a 400m TT in 4:25.
  • Worked hard on the core strength
  • Phiso on Wednesday
  • Gave the indoor trainer session a go on the Saturday and seem to be able to handle it without too much of a problem...other than being really unfit and was 'blowing-up' after 20min of a 45min session.
This week:
  • complete 3 out of 3 swim sessions. Which included a 800m TT in 13:23. This was within 30sec of my PB so considering...things aren't too bad....even though I'm carrying many extra kilos.
  • Worked hard on the core strength
  • Phiso on Wednesday
  • Massage on Friday - Felt great after this and I am going to look at some other possible treatments that Indulge Your Body Clinic offer. I am willing to try anything to assist the healing process.
  • Acupuncture today (Saturday)
So at this stage I'm not giving up hope and a lot hinges on the appointment this Thursday. Until then I will remain positive and try to improve my attitude towards the 'smaller' goals....particularly the diet and weight.