No showering for 2 weeks!

I finally went to the podiatrist for my case of plantar fascitis.  I’ve tried ice, ibuprofen, massage, A.R.T., rolling on a lacrosse ball, positive thinking, etc., and this was the next step.  I probably should have taken this step awhile back, in fact.  It’s been a tricky ailment, not always hurting, but never fully healing.  For example, at the Blue Norther Du I raced recently, it felt all right during the race.  But, it hurt for the next few days afterward.  I knew that I had had enough and it was time to take another approach to this annoying injury.

The doctor said 92% of runners will get plantar fascitis at some point, so I guess I was overdue, given that I’ve never suffered this particular malady until the past few months.

The doc administered a cortisone shot in my heel (fun times!) and wrapped me in heavy-duty kinesiotape.  The tape is supposed to hold the plantar fascia immobile, so that when I step on my foot, the fascia does not pull away from its insertion point on the heel bone.  The problem with plantar fascitis is that, as you rest, for example while sleeping at night, the body tries to heal it by reconnecting to the heel bone; but as soon as you step out of bed in the morning and start walking around, the tissue tears away again from the bone.  It’s a never-ending cycle.

And about the kinesiotape:  I’m not allowed to get it wet for a week.  Then I will go back and get it rewrapped (no shot, though) and wear the wrap for another week!

That’s two weeks of no swimming!  Two weeks of no showering!  Ugh!

But, hey — it’s not the first time I’ve been injured, and won’t be the last (See this post, for example).  So now I have to focus on what I can do, not what I can’t do. The doctor is prohibiting running, cycling out of the saddle, calf-raises, lunges, weighted squats, and obviously any kind of jumping exercises.  But what I can do is cycling (staying in the saddle) and any kind of upper body strength work. (Pull-ups, anyone? )  My next event is a cycling event, so I can still train for it.

Actually, I’m not too bummed about this situation.  Two weeks isn’t that long.

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Blue Norther Duathlon – Wet, Cool, Fun!

wet day at blue norther du

On Sun, March 11, I raced in the Blue Norther Du, in Seguin, TX (which is about an hour south of Austin).

There had been severe thunderstorms for a few days leading up to the race, and there was a real possibility of cancellation, or at least cancellation of the bike portion.  I was really hoping that would not happen, as I wasn’t too enthusiastic about driving an hour away just to run a 10k in the rain.  I can’t say I was really looking forward to racing in cold and wet conditions on the bike, either, but luck was with us. The rain stopped and it was just cool — not cold — on race morning. I got my clothes right for the temperature — always a challenge when it’s anything other than “hotter than blazes” — so I was happy about that.

You can see from the fairly empty racks in the above photo that a lot of folks didn’t show up.  Of course, this meant that the people who did show up were the really hard core athletes who are really fast.  As I have said before, I may be placid, but I am not super fast, so I knew this would mean likely getting crushed by much of the competition.  (There was at least one former Danskin tri overall winner in the field, for example.)  There were just over 100 competitors in the race overall -  8 in my age group (I came in 6th).

The run course was two loops on the Texas Lutheran University campus. The bike course was on country roads nearby — pretty flat, but with some rollers.  The second run was a repeat of the first run on campus.  We had some misty moments, but no real rain while on the course.  The sun even started to peek out during the second run!

Going into the race, I was quite concerned about how my right foot would fare, given that plantar fascitis has still been plaguing me.  This race was a bit of a test.  It’s much better than it was last November, but still pesky and hanging on.  It didn’t hurt during the race, but I felt the effects for a couple of days afterward.   Still a work in progress, without a doubt.  This has to be the most annoying injury ever.

After the race, there were baked potatoes, which beat the usual bananas and bagels.

Some people ask what I think about when racing.  It varies a bit.  This time, while on my run, I did the breathing/counting thing that I do, where I breathe in for 3 counts, and breathe out for 2 counts.  The bike was another story.  Often when I am on the bike, I listen to music in my head.   As luck would have it, I had “Unpack Your Adjectives” stuck in my head.  I have been working with my kids on writing, and we have been focusing on the parts of speech lately.  To help with learning the parts of speech, I’ve pulled out the old Schoolhouse Rock DVD.  Luckily, I am a big fan of Schoolhouse Rock because I could not stop singing to myself: “days are sunny or they’re rainy!” and  “He was a hairy bear; he was a scary bear!” — “…’cause I’d unpacked my adjectives.”  Overall, the race was wet, cool, late (to start), but fun!

Here are the lyrics in case you’ve forgotten this classic (and I apologize if you get it stuck in your own head):

Got home from camping last spring.
Saw people, places and things.
We barely had arrived,
Friends asked us to describe
The people, places and every last thing.
So we unpacked our adjectives.

I unpacked “frustrating” first.
Reached in and found the word “worst”.
Then I picked “soggy” and
Next I picked “foggy” and
Then I was ready to tell them my tale.
‘Cause I’d unpacked my adjectives.

Adjectives are words you use to really describe things,
Handy words to carry around.
Days are sunny or they’re rainy
Boys are dumb or else they’re brainy
Adjectives can show you which way.

Adjectives are often used to help us compare things,
To say how thin, how fat, how short, how tall.
Girls who are tall can get taller,
Boys who are small can get smaller,
Till one is the tallest
And the other’s the smallest of all.

We hiked along without care.
Then we ran into a bear.
He was a hairy bear,
He was a scary bear,
We beat a hasty retreat from his lair.
And described him with adjectives.

[Turtle, spoken:] Whoah! Boy! That was one big, ugly bear!

[Girl, spoken:] You can even make adjectives out of the other parts of speech, like verbs or nouns. All you have to do is tack on an ending like “-ic” or “-ish” or “-ary”. For example, this boy can grow up to be a huge man – but still have a boyish face. “Boy” is a noun, but the ending “-ish” makes it an adjective – boyish. That describes the huge man’s face, get it?

[Sung:] Next time you go on a trip,
Remember this little tip:
The minute you get back,
They’ll ask you this and that,
You can describe people, places and things…
Simply unpack your adjectives.
You can do it with adjectives.
Tell them ’bout it with adjectives.
You can shout it with adjectives.

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My Living Salad Bar

A little more than a week ago, James, from The Living Salad Bar, delivered my new barrel growing system! 

It is a pretty cool system. As you can see below, it has numerous pockets where plants can grow, so a whole lot of greens can be grown in a very small footprint.  (The one I bought is the 30-gallon version, but there are smaller and larger versions available.)  There is also a drip watering system connected to a timer on my water hose so that I do not even have to worry about watering.  All I had to do was throw in some seeds!

I’m starting with some lettuce, kale, and cilantro. On the top surface, where there is a little more room to go upward, I planted some cherry tomatoes and jalapenos. (I am a Texas girl, and need my peppers!)

 

 

Less than a week later, I was already starting to get a lot of plants sprouting!

 

The Living Salad Bar has photos on their website showing what I can look forward to as my garden grows!  Click here to check out the photos!   Here’s just one of many impressive examples:

I am looking forward to having a great supply of fresh produce right outside my kitchen door!  Good nutrition is one of the pillars of being a Placid Athlete, so all of us need to be eating our greens.  And if I can avoid extra trips to the grocery store and have super-easy organic greens right here, then that will certainly be a bonus to my placidity!

 

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02-21-12

Tues evenings are when my friend Kelley and I do a strength workout in the garage gym. Today we did this workout:

1) 5 rounds of:
a) pushups with feet on the ball x 6
b) curl up x 10 (feet on ball)

2) push/pull pyramid 1-2-3-4-5-4-3-2-1 (RI 1:30)
(1 push up and 1 pull up then rest 90 sec, then 2 pushups and 2 pullups then rest 90 sec, etc.)

3) walking lunges with med ball twist to each side x 50

4) hanging leg raises 3x 10

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Posted in crosstraining, regular on 02/21/2012 08:48 pm
 

The Next Best Thing to Racing

This morning I’ve been watching the runners in the Austin Marathon! 

There’s a good straight-away portion of the course about mid-way through that runs about a block from Placid Athlete HQ, so anytime I’m not actually running the marathon or half-marathon, I like to be a spectator and cheer on the runners as they go past. Being a spectator can make you feel like you are a part of the experience — and, of course, you are a part of the experience, because your cheers can help keep the runners’ spirits high when they are starting to hit low spots (and anyone who has raced knows we all hit those low spots).

I’ve also talked about how much fun volunteering at a race can be, and I highly recommend that you give it a try!  One of my most fun Mother’s Days was volunteering with my kids at a women’s triathlon!

Another fun aspect of spectating at the races is that it is also a great “people watching” opportunity.  I like to watch how different people run and see what they are wearing.  I saw a guy in kinesiotape from head to toe, another guy running with one arm strapped to his chest, a man with no shirt but with arm warmers, and all kinds of colorful and interesting shoes and socks.

Congratulations to all of the runners who were out there on the course this morning!  You all looked great, and I hope you enjoyed the experience.  It was a beautiful morning for running in Austin.

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Posted in photo, racing, regular, run on 02/19/2012 10:28 am
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Happy Valentine’s Day!

Hope everyone is having a great Valentine’s day today!

One of the challenges faced by triathletes is balancing workouts with time spent with loved ones.  As anyone who has done triathlon for awhile knows, even though some workouts may be group-oriented, there can be a lot of hours spent out on your own putting in the training.  Of course, this particularly rings true for anyone training for Ironman.

You might even get accused of being selfish.  Not that I would know anything about that, mind you, but I’ve heard stories.  :-)

And if your loved ones are also triathletes, it can be both a curse and a blessing.  Yes, you can work out together, but now you are not the only one who has to get in workouts, so schedules will have to be juggled and compromises reached for all of the training to get done — particularly when there are children involved.  Moms and dads, you know what I am talking about!

Now if your partner is a triathlete or willing to try a tri, then by all means, consider signing up for the Couples Tri in July! Or sign up for another one of my personal faves, the Urban Assault Ride!  (Note: you can also do either of these races with a willing friend if your lover does not love this stuff like you do.)

Regardless, though, now is the time to give some love to your family, thanking them for the sacrifices they make to let you train and race in the sport that you love so much!

Hugs and kisses, y’all.

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Posted in regular on 02/14/2012 08:39 pm
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Should I work out when I am sick?

Sorry for the lack of posts lately, my dear placid ones.  My histamines have been running rampant lately, which has taken me almost completely out of service for the past week or so.  That’s one of the curses of living in Austin, TX:  if it’s not cedar fever, it’s mold.  If it’s not ragweed, it’s oak pollen.  We are in a typical Austin winter pattern right now, with the Gulf moisture duking it out with the cold fronts from the north — so it’s back and forth between cedar blowing in and moisture bringing mold.  I’m allergic to both, of course.

The question often comes up about whether to workout when feeling sick.  My general view on it is “No,” but let me explain further.

First, if you have a fever, this is absolutely an indicator that working out is a no-no.  You are ill and your body needs to heal!

If you don’t have a fever, yes, sure — you can work out if you really want to, but it’s best to take it easy, because you are in a weakened state.   Some folks really can’t stand to miss a workout, and I get that.  But, I think that what some people don’t take into account is that when you are already run down, the workout will be less effective than when you are healthy, so in other words, maybe the only reason to do it is for sanity, not for significant training benefits.  You sometimes do better if you let go of the guilt of skipping and just take the rest day.  You will not lose fitness by skipping just a few days.

That said, when you are well enough, get back at it, because consistency is one of the most important determinants of success.

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Practice the Race Route (if you can)

This past weekend, Placid Athletes ran the first half of the Austin Half -marathon route as we prepare for the upcoming race. It turned out great, because the 7 mile mark on the route is right about where the Bouldin Creek Coffeehouse is located, so we finished up with some post-run eats!

It’s always a good idea to gather as much info as possible about a race course before you race it. Most races post the route on the race website, so be sure to review the info provided to get a mental picture of the route in advance. If you are coming from out of town to a race, it’s good to at least drive the route ahead of time so you have some idea of what to expect. Of course it’s also great if you can train on the actual course — if it’s where you live, or if the race course is in a not too distant location. Just don’t try to run a whole race route in the days immediately before the race!

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Posted in racing, regular, run on 01/17/2012 09:23 pm
 

1-10-12 Crosstraining Poker

This evening’s workout was a game I’m calling Crosstraining Poker.

Using a deck of cards, we assigned the following exercises to each suit:
Hearts = ring rows
Diamonds = push-ups
Clubs = wall balls (squat then throw ball up to a spot on the wall)
Spades = lunges (do both legs for one rep)
Jokers = 10 squat thrusts

Then, you just draw cards until you get through the whole deck. Face cards count as ten, and aces can be high or low (we went with high).

Definitely a tough workout, but a lot of fun!

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Posted in crosstraining, regular on 01/10/2012 08:36 pm
 

First week of the New Year

The first week of the year is in the books!  This week I did mostly cycling, with some strength workouts on Tues and Thurs and today, and a little bit of swimming thrown in for good measure.

Today’s group workout was one of my favorites, which involves doing 1-mile repeats around Murchison Middle School.  Going west is uphill on North Hills Drive, and going east is downhill on Far West Blvd. The focus is on the hill climbing, with the recovery on the downhill. After several hill repeats, we rode over to Shoal Creek for an easy cruise before heading home.

The second part of my workout (on my own) was strength-based:

  • 5 x 5 back squat 95# – worked on full range of motion
  • 4 rounds of 4 dips plus 4 pull-ups, 90 sec rest between rounds
  • pushups 1×10
  • hanging leg raises and hanging knee raises, 2 x 10
  • situps 1 x 25
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