Coach Patrick's Training Update (8/2/2016)
Last month was definitely crazy as we closed out the school year and moved back into our house. There was just so much to do between home and work that training was almost nonexistent for me. Bonus that my incredible wife was doing her sixth Ironman® in Lake Placid. That meant getting all the logistics ready for travel and for equipment and supporting her over those critical final weeks.
Background: For those of you who might not know / remember, I stopped running in February due to some quad and hip pain. After many visits and multiple MRIs, we decided that Physical Therapy was the way to go.
I was beyond not doing my exercises -- I was blatantly getting worse. But now that we are through to the other side I have started to carve out a basic schedule for myself. Talking with my physical therapist we feel like it's time that I gradually start a "Return to Running" program.
After several sessions on the incredible Alter G treadmill, it's clear that I can't keep driving into the city just to run on this device. It kills my schedule and I'm not so injured that I'm unable to run. So this is where I'm at:
The (Not) Run
I'm running every other day for roughly 15 minutes. During that time I'm doing a run walk protocol where I will run for 20 to 30 seconds and then walk for a minute. The goal is to gradually increase the time spent running so that I am soon running 15 minutes.
When I told my neighbor of the plan, he told me to hold on while he got his running shoes because this is the only time he could actually run. :-) It's a humble restart, but it's the best way to go. This way I don't do any unnecessary damage to my body and I can easily monitor how I progress.
The Bike
Express on the days that I'm not running, I'm our riding my road bike. I am roughly in my fourth week of consistent riding. That means between three and five rides a week depending on the schedule.
I have been riding tempo during the week and, if I can get out on the weekends, with friends a much easier pace. Many of my friends are training for this weekend's Pan Mass challenge. This is an incredible event fundraiser. You can check it out online here.
I have watched each week as my power has slowly come around. At the same time my heart rate has also dropped. Is a very easy to see indication that I'm getting some basic fitness back. In fact, yesterday's ride was like one of the old days with numbers reminiscent of previous fitness.
Not Swimming
I have not been anywhere near a pool. I have zero desire to swim right now and it doesn't help that camp schedule means extremely limited hours. It's on my radar, but it's not a priority right now.
Strength and Flexibility
Continued rehab – this is going to be a journey for me in terms of getting back up to some level of athletic health. A huge part of that is continuing the strength and flexibility work that my physical therapist originally prescribed. In true Coach Rich fashion, I have created a spreadsheet to track myself. I have set some goals for total reps as well as individual key exercise reps for each month. I have yet to come up with some kind of complementary reward structure, but I think just being able to get out and train without discomfort Is a reward in and of itself.
Body Composition
The big outlier is body composition. Pun intended. Until recently, I simply have not been burning enough calories. Even just eating baseline food was adding weight and it shows.
While my watts my look good on the bike, that's mostly because I'm trying to get my big old but over the top of each hill. I am going to start making an effort to eat a little more cleanly as we head into the Fall.
I also need to be better about eating more consistently. I have found that a regular training schedule encourages me to eat on a certain timeline. I either need to eat before work out or I need to eat afterwards because I'm hungry. But without that training stimulus my much more flexible in my calories and are more likely to make poor choices.
As an example of poor choices I mean sitting down at 9 o'clock at night and eating a crap ton of M&Ms which apparently is a new staple food in my diet. Any tips or advice you have on that would be greatly appreciated.
As always thanks to all of you for your support and encouragement. I love following your workouts and progress as it reminds me of what it will mean to be healthy once again.
Talk to you guys next month!
~ Coach P
Comments
Don't throw away the M&Ms - make some Trail Mix instead. Almonds, Peanuts, Cashews, Raisins, dried apricots, seeds, whatever, and sprinkle in those little calorie bombs for taste, color, and texture.
Looking at your recovery trajectory, I went into my training log, and discovered that, after six months of minimal running, then three months of re-build, July was my biggest month, EVER. 136 miles in 27 sessions. It was only today that I have begun to feel fatigued, Shorter, frequent runs, and rigorous pace control have helped my return to form. Here's hoping your patient discipline will get to fully back to bounce into a serious OS.
Coach P,
Below are some thoughts that work for me on nutrition, well marginally as I've never really got to my goal weight of 200 for an IM but lost substantial weight >30lbs
For me I find that if I ease myself in I can go hard on a nutrition plan for
3-4 weeks then I breakdown if I push the weight loss too much. So don't
get to crazy or hardcore as you don't need to be at race weight for some
time and only keep the gas on for so long.
At the beginning I will have 1-2 weeks where I clean things up,
remove pop, candy or whatever is on your bad list. Limit some things and
try to eliminate a few in the 1st week. During this early phase when
I'm following the core diet plan I'll eat that evening snack at 8 or so
then the protein shake at 9 or 10pm and find this works well. I do like
my sweets also so if I do have a craving I have a small bag of chocolate that I
take out 4 pieces. On occasion I've gone back for 2nds but I always limit
it to 4 then the bag goes away. One key for me is to not have and endless
supply but also to have a little on hand.
Once in to the plan I'll still allow for a few cheats if I'm following my
nutrition plan. That is a couple cookies for lunch or a glass of lemonade
with supper, maybe a beer with the guys from work. After about 4 weeks I
find my cravings are much better particular if I'm eating on a consistent plan 5-6 times a day. I'd say still eat before or at least after your
workouts but limit the portions given the calories you are expending.
Getting back in the rhythm of eating is just as important as the consistent
training.
As for some rewards maybe you need to set some eating goal rewards.
This might not even be for weight loss but cutting out X amounts of bad food or allowing 5 cheats
a week or conversely eating X healthy meals a day/week. Perhaps make the incentive
more attractive with a monthly goal or a much harder secondary goal. For me it's limiting the bad calories so I can get the good ones in, have energy and still lose some weight.
I could fire up the weekly weigh in spreadsheet. I know I've
started my cycle again given I'm heading back to LP in 2017.
Finally don't get distracted or disillusioned by your current FTP or VDot
you are on a come back and getting consistency and to 15 minutes running
healthy is the main goal right now.
Hopefully some of this helps.
thanks for the update.
let us know as the hip and thigh pain regresses with you plan. positive thinking.
I assume pool running is out, due to time constraints. maybe install a deep kiddy pool in the backyard.
especially after my recent Canada success, I will put another plug for Vasa Ergometer. very time efficient way to work the swim muscles.
with your rowing background, using a rowing ergometer at all ?
In any event, heal up quickly!! We miss your inspiring Strava posts!!!
I got nothin' on the weight loss front, as I am not too good in that department, especially last fall/winter. Ralph Butler did give me this tip at Boone this year though...drink a full glass of water before meals, and another during and that may help you fight the hungries. I haven't done it but it may be a simple thing to try...
@Steve - Thanks man...you are straight and to the point as always. Just broke out the protein powder vs the M&Ms for tonight....
@Al, you've redefined lemons into lemonade into something so much more appealing!
@Robin - Thanks man. I think part of the hip is a hamstring / VMI issue, and the pulling back in the pool when running makes it click a bit...I am going to get back in there soon though. I go back and forth on the Vasa, but could EASILY do a test with the one at TTBikeFit...seems to me to be a more "Serious" training tool vs where I am at right now...
@Brad - You and I are becoming poster children for recovery. I agree with the event...I am trying to plan something without being too aggressive.
@Paul - I am dreaming of the January Volume Camp already...thanks for the boost!
@FP - thanks!
@Trish - I'll follow your tips anytime, thanks for the mojo!