Body of Evidence: 11 Things I Learned About Training While I Was Injured

Body of Evidence:  11 Things I Learned About Training While I Was Injured.
A coach’s confession

When I hurt my back in August 2010 (my most recent back injury), my husband told me that I had to write about it.  Mostly, because it seemed like the finale of a cruel episode of “E.R.” starring my body.

I’d been plagued with various nagging injuries that summer.  First, I had a terrible case of carpal tunnel in both wrists, resulting in painful numbness. Second, I found myself battling plantar fasciitis in my left foot.  Lastly, I fell off my bike during an Olympic distance triathlon where I was going nearly 20 miles an hour.  I got up, finished the last half-mile of the ride and ran the 10k.  Only once I’d finished did I discover how badly the entire left side of my body was swollen and torn up.

Two weeks later, my back “went out.”  I was unable to move due to major nerve pain going down the right leg all the way to my right foot.  It turns out that I had herniated two disks (L5/S1) that were pressing on my sciatic nerve.

Some of you may be thinking I’m a little (or a lot) nuts.  Maybe you would have thrown in the towel somewhere between carpal tunnel and fasciitis.  But, I also know that many of you reading this would have kept going, just like I did.  Kept going, until you couldn’t go any more.

I now realize that I was not going to stop until, eventually, I had no choice.  Despite the many signs telling me to slow down, I never listened. Looking back, I wonder why I didn’t take a break after my bike crash at the Olympic triathlon.  Instead, I was counting the days until I could swim again.  I had to let my forearm’s deep “road rash” heal to avoid infection from a pool or lake.  For some reason, I couldn’t shift my brain from “drive” to “park.”  In the end, the herniated disc was the only thing that got me to downshift.  For that I am truly grateful.

Since last August, I have sought out many medical opinions, both surgical and non-surgical.  I have been to orthopedic back surgeons, physical therapists, chiropractors, acupuncturists, personal trainers, massage therapists and even two psychotherapists.  In the end, I decided to let my body rest and see what happened.

Having opted for the non-surgical route, I have tried to be a patient patient, listening to my body as it slowly heals.  It was frustrating to miss three late season races, but by listening to my body, I was able to recover and learn more about what had happened.   Ten months after the herniated disks literally stopped me in my tracks, I did a sprint distance triathlon, my only goal was to finish pain free.  I ended up winning my age group.

For the past 10 years, I’ve practiced what I’ve preached and varied my workout routines and cross-trained.  However, this recovery taught me even more about how I can extend my years of training and the best practices for staying injury free.  Granted, there are no guarantees, but I’ve jotted down some guidelines that I think can benefit any athlete.

I hope that you can learn from my experience, and avoid the mistakes I made by placing a firm hand on the gearshift in your life.

1. Warm up
We can all agree that warming up is a good idea.  Yet, so few of us do it consistently because we just want to get the workout in.  Well, that just doesn’t cut it.  Whether you are swimming, biking, running or doing core conditioning at the gym, take the time to do something at an easy pace to literally warm up.  Don’t just launch into a 5-mile run.

2. Vary Your Routine
For the past two years, I have been religious about not running two days in a row.  Even if I’m on vacation and there is no other activity I can do, I will take a long walk instead of running back-to-back days.  I will even take the stairs in a hotel instead of the elevator. I also interject some interval running by varying my speed.

3. Cool Down
I try to end my run with a 5-15 minute walk.  This gives me time to cool down and let my muscles relax.  I will try to stretch when I get home, but if I don’t have time, at least I’ve walked before jumping in my car or sitting at my desk.

4. Stretch
I have a 10-15 minute stretch routine that allows me to cool down after a hard workout.  If I know that my time is tight, I can shorten the stretching, but I don’t skip it.  In the past I wouldn’t have stretched at all, now it’s the final part of the workout.

5. Do Yoga
Many people who know me know that I don’t really like yoga, even after trying many classes over 13 years.  However, I do know that yoga is a good balance to my workouts.  For me, yoga isn’t another tough workout on my body, it’s the opportunity for me to recharge and recover.  I’m a big fan of Yin Yoga.  I call it “forced stretching.”  Check out Sage Rountree’s Yoga for Athletes.  You will definitely get some good tips from her books and podcasts.

6. Breathe
Seems odd to have to remind yourself to breathe, right?  Well, I find that it helps get the oxygen moving around to all parts of my body.  I’m not just talking when I’m training, but even as I type this article. I take many deep breaths while driving, watching television, reading or right before going to sleep.

7. Rest and Recover
The most underrated part of training is rest and recovery days.  Usually you get a rest day if you’re travelling somewhere or you have meetings back to back and a workout is out of the question.  Are you really resting?  Try to find one day a week where you schedule a rest day.  It’s okay if it’s also a workday, just make sure you’re not changing time zones. A good rest day will go a long way in a successful training program.

8. Less Is More
There are days when I just need a short swim.  That’s ok.  Every workout doesn’t have to be the Ironman.   Mix it up.

9. Pain May Be A Distraction
One of the more interesting ideas I discovered during my recovery is based on the concepts of Dr. John Sarno.  I can’t do them justice here, but his basic premise is that some pain (e.g. back and neck pain) is more related to your emotional state than a physical trauma.  Dr. Sarno claims that in certain cases pain is your brain attempting to distract you from something going on in your life.  The pain is real, but not due to an injury.  This is a larger topic, but one worth researching if other approaches haven’t helped.

10. Smile
I truly love to train and sometimes, when the workout is hard, I forget that.  If I start to smile, I relax and realize that I’m having fun, despite how challenging the workout may be.  Recently, I was doing a workout on the treadmill and I started to smile and I ran faster and with more ease.

11. Listen
I believe that I have been given a second chance to train and race; pain-free.  For over 20 years, I have been training for and racing marathons, half marathons and triathlons.  During that span, I have had a few injuries that have sidelined me, but this recent hiatus was by far the longest.  While it was frustrating, it did give me much-needed time to learn more about my body and also examine my exercise philosophy.  In the end, it was a wake-up call that was sorely needed.  More importantly, it was a wake-up call that I was finally able to hear.

How to attach lace locks to your sneakers

You may have learned how to tie your shoelaces when you were kindergarten.  But, tying your shoelaces during a transition from bike to run in a triathlon is very inefficient.  Lace Locks are an inexpensive and effective way to shave precious time off of your transition.

Watch this quick video with step by step instructions in how to easily attach your lace locks to your running shoes.

How To Make Your Training Plan Stick

Recently I was talking with a writer from Runner’s World about finding more time to run. As we talked, the conversation evolved into planning more efficient workouts and building them into your weekly schedule, despite all of the activities fighting for your time.  The “just one more thing” syndrome can be deadly to a regular workout routine.  If you find yourself saying “just one more call, email or load of laundry before I go for that run, ride or swim” and then find that run, ride or swim never happens then this article is for you.  
 
These tips will help you stay on track, literally and figuratively, despite the daily challenges and distractions most of us face.

Coach Lynne’s Top 10 Tips on how to keep your training on track.

1. Set a race goal
If you sign up for a race and have that date on your calendar, you’re more apt to stick to your training program.  With no goal in mind, your morning workout time will be easier to skip (“it’s not like I’m running a 5k in a month!”) and instead get filled up with dozens of other activities.

2. Find a training partner or group
Find a friend or make a friend who has a similar schedule to yours.  Planning to meet someone at 6:00 in the morning, puts you both on the “I don’t want them to be standing out there alone” motivation train.  You won’t want to let them down and vice versa.  Two people’s motivation solved in one swoop.  It’s funny that we’re willing to let ourselves down by hitting the snooze button 20 times, but if you know someone is waiting for you in dark or the cold, you’ll be there.

3. Try waking up 30 minutes earlier
It might not seem like a lot of time, but if you give yourself 30 extra minutes in the morning, you could get in a quick run or do some core/strengthening exercises before breakfast and lunches need to be made.   Imagine, 30 minutes of uninterrupted time before the rest of the house arises.  My husband, a great exercise procrastinator if I ever met one, now has a 9-minute routine he does if he feels pressed for time, but doesn’t want to use that as an excuse to skip a workout.  He picks 4-5 exercises from squats with weights, pushups, jumping jacks, mountain climbers, etc and does them non-stop for nine minutes. It’s not a full workout, but it’s something!  If he can do it, you can too!

4. Fill your water bottles the night before
If you are planning a morning run or bike ride, fill up the water bottles the night before.  Your water will be chilled, which is always nice, and it’s one less thing you need to do before getting out the door.  While you’re at it, pick out your energy snacks too.

5. Keep your running shoes (and other gear) right by the door
Same as #4, keep your shoes by the door. There’s nothing worse than running around the house trying to your gear together.  With any luck, just as you’re scrounging around the house for your hat or sunglasses, the phone will ring and you’re workout window goes “out the window”.   The quicker you get out the door, the better your chances of getting out the door in the first place.

6. Share a babysitter with a training partner
Many people with young children might find it frivolous to hire a babysitter just so you can get in your workout.  Let’s think about this. You’ll pay for a sitter to watch your kids while you go out to dinner or the movies.  But, hiring a sitter so you can workout doesn’t make it on the list?  Hmmm. Well, here is a solution that might make it easier to justify. Find a babysitter that you can share with training partner.  It’s either at your house or your training partner’s house (or a nearby playground).  You get to have your training time with a friend and your childcare is covered.  The cost should be less. It’s a literally, “girls day out.”

7. Share childcare with a training partner
If no babysitters are available or finances are tight, try meeting a friend at a park or playground. You can do your workout for an hour or so while your friend watches the children.  Then, when you return, your friend gets her workout done.  It’s great behavior modeling for the children and they get an instant playdate. Everybody wins.

8. Get your family involved
This is one that got picked up in Runner’s World, just in case you missed it.
It’s one of my favorites. It’s fun to get your kids involved when you can.  Try this: Take a deck of cards. Have your child turn over the top card. If it’s an eight, then you have to do eight push-ups.  The next card is a King (all face cards are equal to a 10) and I do 10 sit-ups. Continue turning over the cards and going back and forth between push-ups and sit-ups until the deck is completed or I fall on my face; whichever comes first. To give yourself a break, take a 1 minute rest when an ace appears. Don’t be surprised if children join you, mine often do.

9. Take turns with your spouse/partner on the weekends
So much of the weekends are scheduled around the kids’ sports or classes.  Make sure to take an hour or so each day for yourself.  This might mean that your spouse watches the kids while you workout and then you switch.  Believe me, the whole family is better off if you each get a chance to work out.

10. Schedule your training window
You probably have family events scheduled like “date night” or “taco night” so why not “workout time?”  Figure out a time in your schedule where you can plan your “training window.”

I’ve always felt that we have so many competing priorities in our lives between family, work and the assorted things that just need to get done, that it is very easy to find yourself somewhere near the bottom of your “to do” list.  That’s assuming that you are even on your list to begin with.  So, make yourself a promise to put yourself higher on your list.  It doesn’t have to be first, but it shouldn’t be 9th either. I feel that the benefit you’ll feel from making your workouts part of your daily/weekly routine will have a broader impact on your mood, health and fitness level than you can imagine.

Some of the tips might seem obvious. You may have already thought of them so that puts you one step ahead of most people.  But, with people’s lives so full of activities, it’s important to understand what stops you from getting your workout done. Hopefully some of the tips will help you keep your training on track.
 
Do you have any ideas?

Have any other ideas on how to “Make Your Training Plan Stick?” Share them and we’ll post the right here!

TRI-al by Coach: Spinervals

Since it’s been too cold to bike until recently, I spent the winter inside taking spinning classes and using an indoor spin bike I have at home.  I was curious to compare the workout I get in a spinning class versus a home workout.  Plus, I had always wanted to try out a Spinerval DVD.  Here are the results of my very unscientific survey.

Spinning Classes:
Pro:  Under the guidance of a talented instructor, a spinning class can be a great workout and a great time.  Between the music and the spin buddies, I have no issues with spinning classes.

Con:  Those poor spin bikes!  No matter how much my club maintains the bikes (maintenance which might be open to debate), the spin bikes take a major beating.  Between the constant adjustments and all the sweat, most of the bikes are showing signs of age.  Toss in having to get there early to grab a bike, and a spin class could be a major bummer if your bike is a lemon.

Spinervals:
Pro: There is nothing like picking your own time for your workout.  The coach on the Spinverals DVD is very motivating, tells you exactly what cadence/RPM you should shoot for and there are no annoying or sweaty people riding next to you.  The workouts are very efficient and if you don’t cheat, highly effective!  You don’t need a spin bike, you can purchase a bike trainer and use your own road bike.  Most of the people in the DVD are using road bikes on trainers.

Con: I won’t lie to you, it can be tough to motivate yourself.  You’re biking all alone in your home and if you don’t push yourself or heck, if you even quit early, no one will know.  But you will know!  And that’s what keeps me going.

Yesterday (April 9), I went for my first ride outside!  I road 25 miles on flats and hills and I could tell that my winter indoor riding had made a difference.  So, whatever you decide; spin class at the gym or Spinevals at home…do something and come racing season, you’ll be happy that you did!

If you’d like to try a Spinerval DVD, click the photo below to purchase one.  This one has three 30-minute workouts; beginner, intermediate and advanced.  If you like this one, there are more Spinervals to purchase based on what you want to get out of your workouts.