Proposed Ride for Sunday

Friday's Reflections

Today was a bit of a 'write off' no swimming this morning and no core this afternoon mainly due to the fact that I had a bit of running around to do for getting my car serviced.

This week hasn't been the best week I have had of training. Mentally it's been a real struggle, I think the whole foot injury thing is really starting to be frustrating. I have done everything possible to assist it in its recovery, but not much is happening....and I know, it probably needs more than just a week but I am just sooo keen to go for a good long run....but...it's about patience....take the time to get it completely right before getting back into it again will be a lot more beneficial in the long run.

Next week, its back to work....I actually think I train better when I am back at work....I like the routine, and the holidays don't really have that routine.

Wednesday's Reflections

Training was non existent this morning, however I did manage to drag my butt out to swimming in the evening. It was the coldest I have been at the pool in a long time, but I pushed on and had a much improved attitude and effort in the swim session. Good session Suz. It was mainly drill and technique work, but I really did enjoy it and actually completed a complete swim session from start to finish, which is a little rare at the moment. I was also very happy with the way I was swimming, the only thing I can really do at the moment, the cycling plays a little havoc with the foot at time, so I have given it a week rest from cycling at the moment.

Monday's Training Reflections

The training today's was a rest session in the morning and a core session in the afternoon. The core session ended up happening at home as to other commitments.

In the afternoon I went to the physio about my foot injury. It appears that is is a combination of the Plantar Fasciitis and a inflammation of the fatty pad under the heel. The ideal treatment is rest and keeping off the foot; however, icing it and using a special foot roller.

The foot has got me a little concerned at the moment as it is particularly sore and does not seem to be improving.

One of my next moves is to arrange an appointment with a podiatrist to get a more information about the injury and the best/quickest method of recovery.

Friday Morning Reflections

This morning was a squad swim session. The session was just over an hour and 2.5km. The arms don't get as tired but the overall endurance strength is not there. I really struggle with any 200m sets at this stage. I just don't have the strength to maintain the pace throughout the 200m and really die in the last 50m. But with perseverance I will get through this.

Thursday's Additional Thoughts

Just spent the last 20min strapping my foot. Its the first time I have ever had to use strapping but for the time I've had it on, it seems to be giving me some relief. Apart from feeling a little uncomfortable.

Thursday's Reflections

Last night I was talking to a friend who is a podiatrist in Canberra. Having talked through the symptoms and doing a bit of reading we think it is Plantar Fasciitis.

A good website to read about this type of injury is: Plantar Fasciitis and Heel Pain

The treatment strategy is as follows:

• Reduce the hill running.
• Focus more on swimming (you got to be kidding!) and cycling
  
• Stretch, stretch and stretch
• Ice (as per the website above)
• Strapping
• Massage
• Physio

The strapping is to look similar to this:

On an up side it might be beneficial for my cycling and swimming having to focus on these two disciplines.

The Pool and Me are NOT one!

Tonight was another swim session. This was more of a stroke correction and drill session. Good session but I'm not just finding the swim 'happening' for me.
I not really feeling enthused for the swimming at the moment. The winter cold does not help the situation.

Swam for about 40min and about 2.2km.

A little lost at the moment

North, South, East or West. Its all about finding some direction. At the moment things are not coming back together into a smooth training regime. There are a number of things that I am struggling with at this current point in time:

• I'm disappointed with my weight at the moment and need to get the diet and the whole thinking behind what I SHOULD be eating. I know what to do and really don't need to go and see some one, its a real mental battle with eating the right things at the moment.
• I have been concerned of late about a sore heel I have been 'putting up with' since just before IM. Of recent times (the last 2 weeks) which coincides with an increased running mileage (I actually think this is more coincidence) I find that when I get out of bed in the morning it is really stiff and I'm sure I look like an 80 year old hobbling around the room. It is also involves a very sore along the Achilles.
  I have done a little 'self diagnosis' and have found it could be a number of things but it is most likely to be:

• Bruised Heel: When you step on a hard object such as a rock or stone, you can bruise the fat pad on the underside of your heel. It may or may not look discolored. The pain goes away gradually with rest.
• Plantar fasciitis (subcalcaneal pain): Doing too much running or jumping can inflame the tissue band (fascia) connecting the heel bone to the base of the toes. The pain is centered under your heel and may be mild at first but flares up when you take your first steps after resting overnight. You may need to do special exercises, or if the problem is Biomechanically caused we may prescribe custom made Orthotics and/or take medication to reduce swelling and wear a heel pad in your shoe.
• Heel spur: When plantar fasciitis continues for a long time, a heel spur (calcium deposit) may form where the fascia tissue band connects to your heel bone. Your Podiatrist may take an X-ray to see the bony protrusion, which can vary in size. Treatment is usually the same as for plantar fasciitis, do special stretching exercises and we may prescribe custom made orthotics.
• Pain Behind the heel: If you have pain behind your heel, you may have inflamed the area where the Achilles tendon inserts into the heel bone (retrocalcaneal bursitis). People often get this by running too much or wearing shoes that rub or cut into the back of the heel, or extreme foot posture. Pain behind the heel may build slowly over time, causing the skin to thicken, get red and swell. You might develop a bump on the back of your heel that feels tender and warm to the touch. The pain flares up when you first start an activity after resting. It often hurts too much to wear normal shoes. You may need an X-ray to see if you also have a bone spur.

Some further information:
Causes of Plantar Fasciitis
In athletes, a number of factors are associated with development of plantar fasciitis. These factors can lead the athlete to change his or her gait (the way the feet strike the ground), which can cause symptoms and injury. Risk factors for athletes include:

• Biomechanical factors, such as decreased flexibility in the foot and ankle, imbalances in muscle strength (muscles in one leg or foot are weaker than the other), abnormal foot mechanics (when stepping down), and tightness in the Achilles tendon.
• The repetitive nature of sports activities and improper training.
• Rapidly increasing the number of miles run or walked.
• Running or walking up steep hills.
• Wearing athletic shoes that are worn out.
• Wearing athletic shoes that do not have a cushioned sole or enough arch support.
• Abruptly changing the intensity or duration of the exercise routine.

Treatment for Plantar Fasciitis

The traditional remedies for plantar fasciitis include stretching the calf, massaging, decreasing one's training, losing weight, purchasing better-fitting shoes (with a raised heel and arch support), icing the sore heel, and taking ibuprofen.

Another treatment option, also known as one of the easiest, is using heel seats in your shoes. Heel seats pick up and re-stretch the plantar fascia, redistribute the heels natural fat pad, provide structural reinforcement to the foot, and apply acupressure to relieve the pain while your feet heal. You can find such heel seats through your podiatrist or online. In any case, when you feel pain, your body is trying to warn you that something is wrong. See a doctor or specialist at the first sign of pain. Treating problems early is key to a healthy lifestyle.

Monday's Training Reflections

Today there was core strength programed in the evening with a rest in the morning. I didn't quite make it to squad core strength, but did my own run/core session. It worked out like this:

The run:
The core was a combination of stretching and core exercises, in total 30min.

Sunday Sessions Reflections

This morning was a squad ride for approx. 2.5hrs. The route took us out to Samford via Ferny Grove and the did a 20min aerobic tempo ride out along the road to Glorious. The return trip was via Eatons Crossing road.

The ride was a aerobic pace and was a good strength ride with plenty of hills throughout the ride. The legs felt good throughout however being able to sustain this for an extended period of time would be a different thing all together.

Time in the saddle: 3hrs
Distance: 75km

I recently purchased a set of new training wheels, however, I failed to check that it had a 9 speed hub on it, which of course now that I have it, it doesn't. I have taken the 10 speed cassette off my old wheel and taken a gear ring off that to make it a 9 speed until I can purchase a new 9 speed cassette. It seem to work but the gears don't really seem to mesh properly at time.

Tour de Tri

Ah...yes, I know its been 3 weeks.
The race report is COMING SOON

More Training...the easier it will become

Late start this morning, the beauty of being on holidays.

8.00am met Suz and Mark and rode to Redcliffe
approx. 40km in 1hr 28min

The ride out there wasn't too bad, it was at an easy pace and was relatively flat. The legs coped quite well.

Then 45min ocean swim. It was quite chilly...that is an understatement. The feet and hands really felt it.
The swim wasn't too bad but the arms were quite fatigued halfway through the return leg of the swim.

Then it was a ride home. approx. 35km in 1hr 20m
This was a little tougher, a few more hills and did struggle a little up some of the longer inclines.

Once the session was over and I was home, I felt quite fatigued and tired.

Wednesday's Reflections

AM Session: Trail Run (70-90min)
This was a good session, a bit of a struggle, but things are getting better slowly. The run involved a very hilly course which include a very challenging trial section. Throughout the run I focused on increasing my running cadence, particularly up the hills/inclines.

Distance: 15.97km
Time: 1hr28m
Average HR: 144 (78%)

Spent 15min after the session stretching.

PM Session: Swim Session
2nd swim session for the week.
Throughout this session the shoulders and arms were aching but pushed on.
The set was about 2.7km

Tuesday...Time Trials....Trauma......travelling backwards

Right straight to the point.....today's sessions brought me back to earth with a thump! In fact not just a surface thump...it buried me, 4 feet under!!!

Ok..............it goes like this........

Maybe I need to be a bit more realistic, it has been a while since IM and not been training

AM session - 3km TT (Run)
This was going to be a good opportunity to establish a benchmark at the beginning of the season and to determine how much 'fitness' has been lost over the past 8 weeks. It is also a good time to see how the 'mental' aspect has fared.
Before I even arrived I was struggling mentally. As I driving there it was drizzling, doesn't help the whole mental think.
Went through the warm up. There were definitely a few niggles there, and very stiff. It will make an interesting TT.
The strategy was to go around the 1st lap relatively easy and bring it home. The first lap completed in 5m46sec and the second was 6m08sec
Presenting me a total time of 11m54sec.
Not the best time around personally but something to start off the season with.

PM session - 800m TT (Swim)
The session started off before it even started with 500m, then into the session.
500m Swim
500m Pull
16 x 50m of something
then...SHOCK...HORROR a 800m TT
By this stage the arms were dead...not much power and the endurance strength just wasn't happening.
Anyway it got done, 1st 400m @ 7m19s and 2nd 400m @ 7m31s.
Giving a total of 14m50s.....not happy at all....have to start the season somewhere I suppose.