Me & My Shadow

My chiropractor and I've decided to work on correcting the problems which have caused the tendonitis in my foot before we go right into orthotics. These problems have to do with running biomechanics, proper form and all that fun stuff. I'm trying hard to overcome some of the bad habits I've developed and improve on other variables which should help me become more efficient and injury free (read: faster!).

I just returned from a 6-mile run around Central Park which was more exhausting than it normally would be all because of body awareness. The entire run, it was: "shoulders relaxed, don't overstride, chin up!" When I rounded a turn and saw my shadow running alongside me, I told it to lean forward a little more (I have a tendency to lean backward and that's not using gravity to my greatest advantage).

I was also thinking a lot about elasticity and energy return. Every step is energy hitting the ground. Don't give all that energy away to the earth take what you can back in the form of forward propulsion (be elastic) but do not bounce! After all, you want to move forward, not upward. Elasticity is also important for injury prevention. Core strength, center of gravity, what you do with your arms (don't let them cross the body; keep them pumping at your side) and cadence (kind of goes with don't overstride). Running is not simply put one foot in front of the other, that's for sure. 

Next up is a trip to the gym. I'll be doing more strength, core and balance exercises. Then a visit to the chiropractor. Busy day!

Team Lipstick!

I'm proud to say I've become assistant coach to Team Lipstick, the largest and most successful all-female triathlon team in NYC. Founded by fitness industry veteran Laura Cozik, a person I've quickly come to admire for so many reasons, the program provides women who want to become triathletes (notice I didn't say who just want to "do a tri") with all the encouragement, guidance and training they need to succeed.

In the team's first year (2008), 20 women signed up, all of whom had never done a tri before, and all 20 crossed the finish at their goal race in great shape. All 20 are still team members and this number continues to grow for the 2009 season. 

I've been training with the team over this past week, getting to know the members and other coaches, learning a lot from everyone and basically acting like a happy little sponge taking it all in. In addition, this weekend, I'll be going for my indoor cycling certification in Rhinebeck, NY, and later today I'll be registering for the USA Triathlon Level I Coaching Certification. That is a 3-day class here in NYC in April. As I said on Monday, I'm making it happen!

Restful morning

I took some time this morning to clean my bike since it was covered in half the salt and grime that was on the roads this weekend. I love my 2006 Giant as much as I did the day I bought her. Here's a shot of my pride and joy lounging in the sun out on the East end of Long Island. Isn't she beautiful!

I'll be at the gym after my chiropractor visit this afternoon. Just going to do some upper body and core work. Tonight is a triathlon symposium that I'm so excited to have been invited to. There are a lot of experts who will be speaking and it'll be a great networking opportunity. My goal of becoming a tri coach is taking shape and I couldn't be more excited. I've been holding back the details here on my blog, but I'll be a little more open about it all as I'm able to. Thanks to everyone who has been continually supporting me through this very exciting time. 

Weekend Workout Update

This was a weekend of firsts. 

Saturday, I rode the bike down to Cadence for a 10-mile time trial followed by another 10-mile course ride on the computrainer. For anyone unfamiliar, it's a machine that enables you to use your bike as a stationary bike hooked up to an instrument that measures your speed, distance, power output, etc. It also simulates a road ride in that it gives you flats, climbs and downhill sections, so you get to really work on gearing. This was my first time on one of these and it was great fun! Considering we're still in base training, I'm quite happy with my results. The ride back up the West side bike path was probably the windiest conditions I've ever had to ride in, but it was only 6 miles.

Today was a 1-hour swim workout at Riverbank Park. This is an amazing complex which is only about a 15-20 minute run from my apartment! I can't believe I've never been here before. The swim was followed by a 1.5 hour easy run. I'm happy to report my foot wasn't an issue for the first time in a while. I really think the graston tool is the reason why.  

Pizza = Power!

I'm happy I've had some good workouts these past two days. Must be all the pizza I ate Wednesday. 

On Thursday, I spent an hour on the treadmill followed by another hour or so of strength training. I also did a lot of balance and core work and some stretching afterward. It's great when you have a 3.5 hour window in which to workout! This was followed by another chiropractor visit for the tendonitis in my foot. There's something called "graston technique" which hurts just about as much as getting a tattoo, but it's what helped the ITB syndrome I was suffering from last summer, so I asked for it again. I've got major bruising along my shin and around my foot, but it's only temporary and I believe it's going to help in the end. I'm still thinking about the orthotics and am leaning toward giving them a try. 

Today, I was lucky enough to get out and enjoy Central Park on the bike for an hour and a half. I actually felt overdressed once I got moving. There was so much dried salt on the road that whenever a car went by, I could taste it, but it still felt wonderful to be out. It's funny how warm 45 degrees feels after a few single-digit days. 

Bravo, Mario!

The massage I got yesterday was "so-so." The therapist spent so much time at the end rubbing my face, head and temples that I had to resist just coming out and asking what the hell he was accomplishing there. Seriously, I thought at any second he was going to beep my nose, too. 

The experience at Otto is a different story -- Mario Batali knows how to do pizza. Between the two of us, we ate four small appetizers, a plate of cured meat, three pizzas and a dish of olive oil gelato. ALL of it. Oh, and a bottle of wine, plus one quartino, since we ran out during the third pizza and we couldn't have that. The gluttony began at 3 PM yesterday and I'm only starting to think about eating again right now. It's like 7:30 AM. 

Wednesday

Another visit to the chiropractor yesterday and he thinks I really need to get orthotics if I want my tendonitis to go away and, hopefully, not come back as soon as I increase my mileage again. I know they take getting used to, so this is probably the best time of year to get them, but I'm still scared. My disgusting toe infection is clearing up more with every passing day, so there's a bright spot! 

After my visit, I got into the pool for a 45 minute workout. It felt like a really good swim, but the water was cold. I don't think I ever warmed up.

Today's my husband's birthday, so I'll likely not be working out but instead eating good food and drinking wine. I haven't had a day off in a while and I could probably use it.

Got another goal for the year

I'm thinking about what the weather was like at exactly this time last year. I remember because my husband's birthday is in January and we were walking through Central Park with our jackets over our arms and biking that night wearing just long-sleeved jerseys and cycling shorts. Each lap around the park, I'd proclaim, "one more!" knowing that the crazy warm weather wouldn't last -- it was a very unique birthday gift. 

So here I sit watching the snow fall, again, and, as beautiful and appropriate as it is, it's kind of a bummer. Yes, I'm saying it...I'm ready for spring. 

I went to the gym again this morning. This time for some more strength training. I made sure I focused on some of the things I tend to forget like lower back and balance/core exercises. I can do 10 unassisted wide-grip pullups in a row, each from a dead hang, but ask me to do a plank on my hands and toes with my left leg and right arm extended for a full minute and I'll laugh.

On my list of goals for 2009, gaining better core strength, as well as flexibility, ranks high. For a number of reasons, this should help me improve in all three disciplines as well as reduce these tendonitis-type issues I seem to be having lately (last season it was ITB syndrome and now I've got the foot problem). My chiropractor tells me I need to stand on one foot, close my eyes and balance for 10 seconds, then switch feet and do it again, back and forth. Ever try it? It's hard! Or maybe it's just hard for me, but it really shouldn't be. 

Mood of the day...

I love the look Teddy's giving me and that Linus is ignoring the camera completely. 

Taking the good with the bad

Yesterday's indoor bike session was going to be on my trainer at home, but we had no hot water. So, knowing there wouldn't be a warm shower when I was done if I did it at home, I headed to the gym instead. Apparently, the water tower on top of our building was freezing. This just goes with the territory when you live in an old building and the temperature drops as much as it had, I guess. Anyway, I climbed onto the spin bike at the gym, put on my ipod and got in an hour and a half of steady state riding focusing on trying to keep a lower heart rate at a high cadence and smooth, round pedal strokes.  I prefer outdoor workouts whenever possible, but it was good because when you remove the variables of outdoor riding, it gives you the ability to focus more on things like form, cadence, stroke, etc. with no distractions. 

I wish today's run was just as good, but the roads were slippery and the tendonitis in my foot started acting up almost right away. My stabilizer muscles had to work more than usual to prevent me from slipping and I think that's part of the reason why. I'm seeing a great chiropractor who does active release therapy, so I remain optimistic that it's going to be back to normal soon. 

Toe awareness

I finally got back in the pool for an hour's swim on Thursday and again for a short one after an early morning spin on Friday. Swimming hasn't been a very consistent thing for me since the end of last season, but that's got to change now that it's the middle of January. But it's amazing how the body remembers the movement and I think all the biking and running I've been doing helped tremendously cardio-wise. Thanks to a good friend, I think I've gotten better since last year. The help he gave me seems to be sticking (Merci, TL)!

I really need to get out for a run this weekend, but I'm thinking today will be all about indoor biking and the run will be tomorrow. Partly this is because of the weather, but mostly, it's because I've been dealing w/ tendonitis in my foot and now, on the same foot, I have an infected toe. I wish I knew how that happened, but apparently, it does happen sometimes to runners. It's huge, red and throbbing and it's hard to even walk. I think another day's worth of antibiotics will make a run tomorrow tolerable because it's already starting to get better after one day of meds.

NYC Temps Follow Wall Street's Lead

I thought Monday was cold? Monday was a heat wave compared to today. It's so cold that when I boarded the subway to get home and saw a tiny speck of seat remaining between the wall and a rather large woman swaddled in layers of down, I couldn't wait to settle in and cuddle with her. 

I got up early and headed to the gym for some treadmill running and weights this morning. Somehow, my treadmill runs always turn into interval training sessions. I get so bored I need to challenge myself, I guess. 

After a 5-minute warmup, I cranked it up to 10.5 mph and sprinted for 1 min, rested 1 min; sprinted 1 min, rested 45 sec; sprinted 1 min, rested 30 sec; sprinted 1 min, rested 45 sec, sprinted 1 min, rested 1 min. Finished off with 5 or so min at about 8 mph. By the last interval, I was definitely feeling it, though I think I could've either gone a little faster or done a few more sets. Afterwards, I did some weights/core work for about 45 minutes. 

Anyone else happen to catch live coverage from the floor of the NYSE at the closing bell this evening? The reporter is talking about how December saw the worst retail sales decline "ever" while a cocktail party's in progress behind her. There were people holding glasses of pinot and waiters offering canapes on silver platters. It was like some weird Wall St. exorcism ritual.  

Obama kicks. Huh?

Today was one of the busiest days I've had in a long time. I was running all over the city for different reasons (good thing I found an old, unactivated unlimited Metrocard in my gym bag. I picked a good month to use it). It was all good, though.

I was able to get to the gym for a decent 1-hour workout. I wanted to run in the park, but it's probably better that I went to throw some weights around instead. It's freezing out there!  I warmed up with a light medicine ball and pushups then on to some unassisted pullups using various grips supersetted with cable swimmers and squats on a balance board. Then I moved on to the fun stuff. Superset of box jumps with various kettlebell swings. And then one last superset of different shoulder exercises, step ups on the bench and tricep dips. Finished with some balance ball leg work a bit of abs and I was on my way. 

Okay, I've got the news on in the background and there's a segment about a new "Obama sneaker" some guy has produced. Apparently, this is newsworthy enough for a "man on the street" interview and there's a reporter at a shoe store ready to pounce. He chooses a hip looking 30-something dude and asks, "Would you buy this sneaker?" "No," the dude dryly responds with a shrug. Putting his best investigative foot forward, the reporter leans in. "Why not?" Here we go, now we're getting somewhere. Hip dude blankly looks at the reporter, as if he's got so many reasons why this entire scenario is completely ridiculous that he doesn't even know where to start. Realizing this is a news segment -- about Obama sneakers -- he knows exactly what to say. "Because they're whack." Priceless.

Hope this isn't an omen for what my day is going to be like

I'm sitting here enjoying my Sunday morning coffee and my little cat Linus jumps up onto my lap and pukes right on me. What it lacked in volume, it more than made up for in propulsion. There was even a burp behind it for good measure. I think he was even more freaked out by this unexpected burp/vom than I was because as soon as it happened, he ran and hid under the bed. It was actually quite funny and cute, if that's possible for anyone to imagine. 

Jenn Place, you've now entered the blogosphere

Time for me to keep better track of my workouts, goals and, well, my sanity (I hope) as I try to seriously begin to focus on my 2009 training and racing schedule. What better way to hold myself accountable than to put it all out there? I tend to have a lot of very strange random thoughts enter my head while training (most of the time while I'm on long bike or run outings) and I think it'll be fun to start keeping track of those, too. I guess that would be categorized under the "sanity" heading. 

Stay tuned!