Avoid Letting Your Inner Sloth Get You

It is official: I am officially OFF running for six weeks. I have been diagnosed with a stress fracture of one of my left metatarsal bones. It is a hairline crack that can deteriorate into an acute fracture if I subject it to more weight. This is my first injury in my relatively injury-free career. Reeves said that I should take this time to fully rest in an uninterrupted six-year-string of active racing in Ironman triathlons and marathons.

In one week, I underwent an MRI session, saw a podiatrist and a sports physiotherapist – new experiences for me. I also learnt heaps about what to do, and what not to do. For the next five weeks, I am encouraged to lay off running as it places two much impact on my forefoot. To think I actually completed Ironman Switzerland with a panful foot fracture. I can relate to the pain that Julie Diebens had to experience in Kona last year, before she dropped out gracefully from the marathon leg. I had a dismal marathon-within-an-Ironman, and completion became my priority at Lake Zurich on 15 July. I have, gratefully, licked my wounds and hobbled on.

It is also apparent that my status in the Berlin Marathon (30 September) is hovering like a menacing, dark cloud. I may have to become an enthusiastic spectator and usher my friends into the finishing chute. I was expecting a PB at this year’s race. My 2010 foray into this world-class, record-breaking course, was a cold, rainy morning and a disappointing 3:37 finish among 7,700 finishers before me. All I will now is take stock of my recovery, do my rehabilitation, wear orthotics, and focus on my swimming and riding. It is so easy to get lazy, and find excuses to remain inactive.

Congratulations to Kevin Siah of Perth for his 1:29 finish in today’s 21K run! Congratulations to Teryn Tham for a PB at the inaugural Ironman USA in New York City. It was scary to note that millions of litres of semi-treated sewage was flushed into the Hudson River 15 hours before the swim start (due to a busted pipe).

Peaking, Puking & Poking Holes

With 3 more weeks to go to my 12^th Ironman, I feel I am beginning to gain momentum in my progress. The grind through the long sessions was particularly hard on both my body and mind. My upper body strength during my swim sessions is improving. My riding speed is holding steady, especially with a road-bike and narrow-rimmed wheels. My run off the ride is more certain, sure and studied. My running cadence is nearing 90rpm consistently, with the heightened possibility of a negative split (I hope). These remaining weeks will be crucial, for I have a disruptive professional work schedule.

Holding back at times can be hard, especially when you are in the ‘zone’. Once warmed up, or when you experience your ‘second wind’ it can be tempting to push harder. Experiencing nausea, gastrointestinal (GI) distress and vomiting means the body is not coping with the pace and intensity of effort. To use a superhero analogy, one would do better to not express one’s powers fully until the right time. It is okay to experience fear, if fear keeps you alert to danger.

With my track record with pre-race injury, I need to be mindful and not just cautious. Any residual injury can usurp my position for optimal performance. If I have to dig deep with sub-optimal conditions, it may be pushing myself too hard. This may have implications on my 13^th race in Switzerland in July. My strategy is to recover completely and plunge into more race-specific fitness focused on key areas where I can gain more speed and sustainability. I seem to be healing from my recent injuries and this evening's 2-hour strength ride with two sets of 30-minute time trials was promising. I held a 30kph pace, against persistent headwinds whilst on my road-bike setup. I am optimistic about my performance once I switch to aero-wheels.

Leadership Lessons: How often do you poke holes in your plan? How critical are you about inefficiency (including wastage)? How hard do you push yourself without devouring your reserves? How well do you monitor your performance? When do you know to throttle down your ambition?

Strengthening Your Relationships

Sports medicine specialists have long touted the importance of strengthening muscles around a weak joint. For instance, stronger quadriceps help stabilize a weak knee-joint. Developed strength on the muscles surrounding the shoulder joint, lowers its risk of being re-injured or compromised by high intensity movement.

Being aerobically fit is one aspect of developing fitness as an endurance athlete. A strong musculature provides the body with better posture (gait) both during activity, and when resting. Developing core strength has been central to keeping athletes strong enough for sustained physical activity. Weakened muscles due to under-use can lead to muscle imbalance, which exacerbates the lop-sided condition.

Include strengthening exercises at least twice a weak. Swimmers could incorporate pedal/pool-buoy, and sprint workouts. Runners could run up hills, or off-road. Working with weights can help runners balance out their relatively weaker upper-bodies, which enhances their torso posture (avoiding the collapse of their core). Riders can increase the gear-resistance and do time trials, or interval sets at lower cadence. Core strength allows them to stay in the 'aero-position' for longer. Adding resistance encourages the body to adapt to the new workload by becoming stronger, which recruits more power during races. Challenge yourself with at least one speed or strength workout for each discipline each week.

Leadership Lessons: How often do you strengthen your relationships? When did you last audit yourself for weaknesses? How do you address your shortcomings? How critical are you with your prevailing compromised condition and situation? 

Calculated Risk is Not Risky Taking

This is not sage advice; just sound reasoning.

It is three weeks out to IMWA, and my reliable Coach, Fox (aka Craig Holland) and are I are both injured. I sprained my wrist a two days ago. Fox has been diagnosed, yet again, with overuse syndrome on the same reconstructed knee and some arthritis. He states that his days are numbered. I can relate to that, and most aging amateur athletes know that your body can only do so much. Train, rest, recover – repeat. That is the natural cycle.

It is analogous to a good quality bicycle. Treat it well, and it lasts longer. You still need to have it serviced regularly, and change certain parts because of heavier usage. Likewise, the body is similar except that if you treat it well you can heal to become stronger and last longer. Sister Madonna Budder will race at the 70.3 World Championships in Clearwater, Florida again this year. The bandwidth of athletes (from 35-50 years) is creaming their own performances in 70.3 and Ironman races.

Taking risks is part of the training and racing processes. It is not about being reckless and stupid. When you are silly and careless, you have to bear the consequences. When you are injured, you actually risk more injury training the same way, are without rest, or dismiss guidance.

I am resting up for a few days, doing my forced positive recovery: RICES (intervention) and staying mentally ready. It can be so easy to succumb to disappointment, however you need not do so. Despite it being nearly two days after my fall, I am making good progress – more mobility in my wrist (I can, thankfully, type – albeit slowly) although I will be off the shifters for a few more days. I should be able to run in the pool and walk tomorrow; I may use a stationary bike, too. My base fitness should be my insurance and assurance.

No major compromise, perhaps some recalibration of race-plan. It is all in my mind of a reasonably fit body. I am enjoying my period of imposed rest and recuperation: muscles feel rested and stronger.