My right scapula was so tight/inflamed that I was barely able to swim last week. Additionally, because of the tightness in my upper back, it was tugging on my lower back and hip area and my right leg felt very weak (again, nothing new to me from past hip issues). I also felt calf and ankle issues...all relating to my back. Pretty much - my right side was totally out of whack.
I had to back off with the intensity and yards in the pool and I lowered the intensity on the run/bike. With every workout, I was constantly aware of my back and listened to my body.
I have always had back issues (which came from years of swimming and then turned into hip issues) so this is just something that I have to constantly be aware of and be proactive with as an endurance triathlete. I do a lot of strength and mobility work to help with my back but I should get more massages than I do to help with all the tension I carry in my upper back.
Amazingly, we both felt so good and for the first time in over a week, my back felt almost normal again and I finally felt more comfortable running again.
2 hour bike + 2 hour run
(all pain free - yay for being smart last week!)
40 minute warm-up spin
2 x 30 minutes (10 min IM effort, 10 min faster than IM effort, 10 min strong effort)
10 min EZ spin in between
2 hour run
5 x 3 mile IM effort w/ 1 min walk in between each 3 mile segment
I was able to hold 7:45-8:10 min/mile for the entire run and for the first time, I felt steady and strong with this pace.
(extra stops to refill flasks - it was hot running from 11:30-1:30pm!)
2:10 run, 15 miles (my longest run since IMWI last September and this will be my longest run until Kona)
Since every choice matters......
Do you fuel/hydrate before/during/after workouts or are you just getting by?
Do you give yourself time to warm-up before you start your workout or do you hope that you will loosen out when you get going?
Do you recognize that you gain fitness through consistency or do you just focus on getting-by?
Do you focus more on your body composition that you neglect proper fuel and nourishment or do you focus on performance and keeping your body in good health?
Do you make time for recovery or do you tell yourself that you will recover better tomorrow?
Do you prioritize restful sleep or do you feel like you can just get by with little sleep so long as you don't miss a workout?
Are you flexible with your workout or do you struggle to modify when needed?
Do you get stuck in the moment rather than thinking about the big picture?
Performance gains are built from many, many training sessions. With every training session, we have to make smart choices.
If you keep making good choices, you will make good progress. And with good progress, THAT is when you experience performance gains to feel ready for your upcoming race.