I was happily jamming right along with triathlon training when, after a pretty basic 10-mile bike ride, I got a pain in my back that started after the ride.
Despite foam rolling, stretching, finally taking anti-inflammatories, deep tissue massage, alas, the pain in the back continued, sometimes even extending into my glute and becoming, quite literally, a P.I.T.A.
So–I did what any normal hippy-dippy Californian would do.
- I juiced some beets, because they reportedly contain all of these wonderful anti-inflammatory properties.
- I got in a visit with my chiropractor, who is a freaking genius. He’s such a freaking genius that he has a full practice simply by word of mouth, without a website to link to. I tried very hard to keep my whining about injuries to an absolute minimum.
- I signed myself up for some heated vinyasa yoga classes and paid particular attention to strengthening, lengthening, and stretching my back. Woot woot!
Amid all of this nonsense, the heater at my pool went out, and didn’t get fixed and up and running again until just today, so that’s a week worth of skipped pool workouts, and thinking about that admittedly had me losing sleep, last night, as I tossed and turned thinking about how it’s now something like 30 weeks to 70.3 and I’m not even as far along in my base-building period as I had wanted to be.
ALSO, California is getting unusually pummeled with rain this season, and I had planned to be set up with a bike and getting out to ride by now, but with the rain, that hasn’t happened. I don’t dare ride the stationary bikes at the gym again, as I believe that it’s an ill fit on the bike that triggered the back pain.
So, okay. Again, more pieces of the puzzle of how to train for endurance events fall into place. They contain basic things like:
- Duh, Kate. Don’t think that because you did a “basic” 10-miles on the bike, and don’t feel like you really exerted yourself, that you get to skip some foam rolling, afterwards.
- Best to go ahead and pre-schedule your appointments with your chiropractor, as opposed to simply calling him up whenever you’re injured.
- Strengthen the kinetic chain with Vinyasa yoga.
December Training Schedule
I’m making a formal announcement on my professional website about my 70.3 plans, next week. I’m doing that because I need the increased accountability. But here’s the basic outline of a plan for December:
Sundays — reserved as “long run” days, but right now that’s “long walking.” I’m doing a lot of walking in minimalist shoes, to strengthen the small muscles and fascia in the feet. By the end of December, workouts will include things like “walk three miles, run 5-10 minutes.” Also, vinyasa yoga. By the time 70.3 rolls around, these will have become days when I run 8-10 miles.
Mondays — Pool days. Since Mondays will be hard days to drag my ass to the gym (it’s Monday, after all!), I’m going to simply time myself. 30 minutes, 45 minutes. As long as I’m in the pool for X amount of time for that training day, all is good.
Tuesdays — Arms and abs, again to further strengthen the kinetic chain, adding in X minutes of walking and X minutes of running (examples: Walk 30 minutes, run 15 minutes). Also, possibly a day I’ll work with a trainer once or twice a month. When I get closer to 70.3, this will also probably be a day when I get some miles in on the bike.
Wednesdays — Pool drills. Instead of simply doing a basic freestyle, I’ll do kickboard drills, speed drills, and vary my strokes. This is also the day I’ll reserve for chatting up a swim coach, should I decide to get in a few lessons (probably will happen, as swimming is my weakest event). Also, yoga.
Thursdays — Reserved as a bike/run day. For December, that’ll be pretty basic. Low-mileage on the bike (10-15 miles) immediately followed by walking to get my legs accustomed to the transition. By the end of December, the plan is to be able to do 13 miles on the bike, followed by walking for 3 miles and then a short 15-minute run. By the time my 70.3 comes around, that’ll mean actual true “brick” workouts, where I do a decent mileage on the bike, followed by legit mileage on the run.
Fridays — recovery day, but more accurately, a day where I’m hitting up a massage therapist or making the trek to my chiropractor. Also, yoga.
Saturdays — recovery day, with literally nothing going on other than being as lazy as possible.
Some other time, I’ll have to do a post on how exactly I will manage to fit in all of these workouts. That should be interesting.