Well, i was quite surprised to see that my last blog attracted a bit of attention from some (all be it a little crazy) "fans". And as i sit here, under trained, injured and fairly annoyed, i can't help but think of one of the requests from one of the "fans"; injury tips.
I guess my words of wisdom would be as follows. Listen to your body! So many times people have made the grave mistake, "ahh, she'll be right", "i'll just train, through it", oh dear what a mistake indeed. As soon as you feel a niggle coming, stop and re-asses. Have i felt this before? How much does it actually hurt? Is it related to a previous injury? Make a smart decision, either stop training, or ease it up and cruise home. If it's to bad, call for someone to pick you up (another reason why you should all ways carry a mobile with you when training - except for swimming...).
Trust me as i am learning the hard way now, it's so much better giving up one set, just as a precaution, rather than two, three, four weeks. However most injuries can be prevented, how?? Warming up and cooling down, properly. Dynamic stretches while warming up (movements stretches) and Static stretches when cooling down, are the most effective to prevent injuries. Walk for 5 or 10 minutes after every session, this keeps your blood flowing for oxygen delivery and lactic acid removal.
Eating right, Protein and Magnesium promotes muscle growth and repair, hydration helps the body recover better, and you'll cramp a hell of a lot less, with the correct levels of salts and sodium. Ice baths (and to a lesser extent hot and cold showers) reduce muscle swelling and damage as well as compression gear, i.e. socks, tights etc.
Probably most important is sleep (learn from your own advice Mark...). Your body repairs its self when we are sleeping. If we deprive ourselves of sleep, we deprive ourselves of recovery and repair, which will, trust me, catch up with us in the long run.
As for hip pain - the best recovery methods are as follows. Rest, Ice and Heat Application, Stretching, Anti-Inflammatory Medication and Physical Therapy. ;)
Well that about sums up my brief knowledge. As for my self. Monday i was back in the pool and feeling good, 3.5k under the belt. I was ready to ease back into running on Tuesday, i arrived early and with a nice little warm up under my belt, i set off. 100 meters good, 150 sweet, 200 GAME OVER. Instant pain back in my foot. As a result i have been pretty shattered the rest of the week and am visiting the Physio tomorrow. I will keep you posted.
Well that's about it for me. Keep training smart and recovering properly, trust me, injuries suck.
Cya out there peeps.
Markus
Thursday, July 1, 2010
Monday, June 28, 2010
Highs and lows
Well from the highs of one week too the lows of the next. Last week i was really getting into my training well and enjoying getting back into the swing of things, maybe a little too much. After my apparent minor injury on Saturday morning, things really went down hill. Monday morning after swimming, i couldn't walk from the traino to my office without having to stop...oh dear.
Consequently i had Monday night through to Saturday night off. Oh except for when i flipped my roadie and bruised my lower back and backside trying to teach my little sister how to ride her first road bike (oh the sweet irony). So i was a bit down this week!
"Commentating" Saturdays road race with Craig was good fun, and it was good to see Caroline and Lauryn having a good crack pushing the pace in their respective grades. It was also really good to see Brucey and Paige have a really good shot at their first road race with Paige, i'm pretty sure taking out third!? Well done! (my coaching must be doing wonders... :P)
It was off to Jarrahdale after the race to relax and freeze in some classic Jarrahdale temperatures (minus 50 billion), and listen to Grace reminisce how EVERYTHING tastes/sounds/feels/reminds her of Jarrahdale.
Sunday morning rolled around and i felt it was finally time to have a crack at riding again....everything felt good :). Me and Paige smashed out a short but hilly 40k and i felt so good afterwards! I may have smashed it a little hard on the return trip up hill, consequently bringing up my 5 wheatbix and coffee, at the summit of the big climb. It looked delicious. After some deeeeelicious bacon and egg sandwiches i hit the road and made it back home. Good weekend. For some reason i had one of the worst sleeps i have had in a long time on Sunday night, but that didn't stop me from hitting up a good swim this morning. 3.5k and i was feeling good.
Now to carry on this positive feeling through the week ahead! Can't wait. Stay uninjured...
Peace and Love
Markus
Consequently i had Monday night through to Saturday night off. Oh except for when i flipped my roadie and bruised my lower back and backside trying to teach my little sister how to ride her first road bike (oh the sweet irony). So i was a bit down this week!
"Commentating" Saturdays road race with Craig was good fun, and it was good to see Caroline and Lauryn having a good crack pushing the pace in their respective grades. It was also really good to see Brucey and Paige have a really good shot at their first road race with Paige, i'm pretty sure taking out third!? Well done! (my coaching must be doing wonders... :P)
It was off to Jarrahdale after the race to relax and freeze in some classic Jarrahdale temperatures (minus 50 billion), and listen to Grace reminisce how EVERYTHING tastes/sounds/feels/reminds her of Jarrahdale.
Sunday morning rolled around and i felt it was finally time to have a crack at riding again....everything felt good :). Me and Paige smashed out a short but hilly 40k and i felt so good afterwards! I may have smashed it a little hard on the return trip up hill, consequently bringing up my 5 wheatbix and coffee, at the summit of the big climb. It looked delicious. After some deeeeelicious bacon and egg sandwiches i hit the road and made it back home. Good weekend. For some reason i had one of the worst sleeps i have had in a long time on Sunday night, but that didn't stop me from hitting up a good swim this morning. 3.5k and i was feeling good.
Now to carry on this positive feeling through the week ahead! Can't wait. Stay uninjured...
Peace and Love
Markus
Sunday, June 20, 2010
Riding with better riders...
Well it's Sunday night and i am s-m-a-s-h-e-d. I was feeling a little tired during the week, as a result of being a little to eager and jumping into training pretty hard, so i took the smart option, a couple of easy days, well...kind off. I didn't swim Wednesday arvo and it was amazing to be able to leave work and just come straight home!
I had Thursday off work, so it was decided previously in the week i would meet up with Bestie Lauryn and 2nd Mum Caroline for a early morning hills ride. We rolled out at 6am from Lauryn's and headed out through Rockingham and into the hills, up Neddleton (correct spelling??) Road. We road into Jarrahdale stopped for the worlds STRONGEST double shot flat white then road back to Lauryn's. 120k in the tank and i was buggered!! Was a good ride :). I came home relaxed ate an extremely large amount of food, the it was off for a nice 7k cruise with Paigey, and Nugget (Paige's dog). T'was a nice run, with the highlight being Nuggets un-canny ability to find her way home no matter where we were. It was funny watching her trying to lead us the short way home.
Friday unfortunetly work was in the way and i had to miss my second swim off the week!! NOT HAPPY JAN. Not to worry though, i really appreciated the rest and i believe this put me in good stead for the weekend. Friday night turned into one drink and then another, however being the sensible athlete i am, i stopped early and hydrated up with water!
Saturday morning rolled around and it was an early cruisy run around Kings Park with Bennooo, Carloline and Janet. The run was going swimmingly until about 11k through the 12, my right foot got instantly painful. I'm still not sure what happened but it feels as though someone has stood on it/ran over it. Not good. After i limped back to grab a quick coffee (I am quickly becoming an addict) it was off home to get ready for the road race.
The race was at 2pm at Baldivis with it being a graded points race, points for the top 5 over the line, over each of the 6 laps. Unfortunately (to every ones (all my "friends") satisfaction) i was moved to B-grade. Boy wasn't that a shock! I had the intention of trying a break or two, but my god those guys were good. Unfortunately i am not much of a sprinter so i was out sprinted (out of the points) on all the laps but managed to keep up with the boys...untill..with 3k to go, the peleton split. The 4 or 5 guys i was sitting behind, literally, gave up. I was so angry! (I learnt a lot about race tactics this day). I "solo'd" for 3k trying to catch the guys, i didn't give up but i just missed them :( ahh well live and learn.
This was a tough race but a really good training run. I was quite surprised and happy to be moved up to b grade after 1 race, and look forward to the future challenge and moving up further. I was stuffed Sat night and it was an early one for me...(lameo!)
Up early again this morning (Sunday) to meet Clarky and 3 other guys for some hill riding. Wow. I of the guys is heading to the TDF in two weeks to ride and follow TWENTY stages of the tour, the other was a sub 4.30 180k rider. I can honestly say, i have never ever, ever been more physically exhausted after a ride and all most after any type of physical activity. 100k ride, 60 - 70k of hills, with QUALITY riders, i was absolutely exhausted, totally smashed.
But i loved every minute of it. I am so enjoying training at the moment, with people that are much better than me. It lifts your performances 10 fold. My confidence is growing by the day! Unfortunetly my foot is still sore (still unexplainable) but i will just keep of it for a day or two as it is feeling better as time goes on. Tomorrow it's back into the pool finally :) and the usual afternoon core and upper body set. Can't wait. Hope all winter training is going well peeps. Hopefully i will see you out there. Keep it rubber side down...unless you are wearing a rubber helmet...?
I need some sleep...
Cheers
Markus
I had Thursday off work, so it was decided previously in the week i would meet up with Bestie Lauryn and 2nd Mum Caroline for a early morning hills ride. We rolled out at 6am from Lauryn's and headed out through Rockingham and into the hills, up Neddleton (correct spelling??) Road. We road into Jarrahdale stopped for the worlds STRONGEST double shot flat white then road back to Lauryn's. 120k in the tank and i was buggered!! Was a good ride :). I came home relaxed ate an extremely large amount of food, the it was off for a nice 7k cruise with Paigey, and Nugget (Paige's dog). T'was a nice run, with the highlight being Nuggets un-canny ability to find her way home no matter where we were. It was funny watching her trying to lead us the short way home.
Friday unfortunetly work was in the way and i had to miss my second swim off the week!! NOT HAPPY JAN. Not to worry though, i really appreciated the rest and i believe this put me in good stead for the weekend. Friday night turned into one drink and then another, however being the sensible athlete i am, i stopped early and hydrated up with water!
Saturday morning rolled around and it was an early cruisy run around Kings Park with Bennooo, Carloline and Janet. The run was going swimmingly until about 11k through the 12, my right foot got instantly painful. I'm still not sure what happened but it feels as though someone has stood on it/ran over it. Not good. After i limped back to grab a quick coffee (I am quickly becoming an addict) it was off home to get ready for the road race.
The race was at 2pm at Baldivis with it being a graded points race, points for the top 5 over the line, over each of the 6 laps. Unfortunately (to every ones (all my "friends") satisfaction) i was moved to B-grade. Boy wasn't that a shock! I had the intention of trying a break or two, but my god those guys were good. Unfortunately i am not much of a sprinter so i was out sprinted (out of the points) on all the laps but managed to keep up with the boys...untill..with 3k to go, the peleton split. The 4 or 5 guys i was sitting behind, literally, gave up. I was so angry! (I learnt a lot about race tactics this day). I "solo'd" for 3k trying to catch the guys, i didn't give up but i just missed them :( ahh well live and learn.
This was a tough race but a really good training run. I was quite surprised and happy to be moved up to b grade after 1 race, and look forward to the future challenge and moving up further. I was stuffed Sat night and it was an early one for me...(lameo!)
Up early again this morning (Sunday) to meet Clarky and 3 other guys for some hill riding. Wow. I of the guys is heading to the TDF in two weeks to ride and follow TWENTY stages of the tour, the other was a sub 4.30 180k rider. I can honestly say, i have never ever, ever been more physically exhausted after a ride and all most after any type of physical activity. 100k ride, 60 - 70k of hills, with QUALITY riders, i was absolutely exhausted, totally smashed.
But i loved every minute of it. I am so enjoying training at the moment, with people that are much better than me. It lifts your performances 10 fold. My confidence is growing by the day! Unfortunetly my foot is still sore (still unexplainable) but i will just keep of it for a day or two as it is feeling better as time goes on. Tomorrow it's back into the pool finally :) and the usual afternoon core and upper body set. Can't wait. Hope all winter training is going well peeps. Hopefully i will see you out there. Keep it rubber side down...unless you are wearing a rubber helmet...?
I need some sleep...
Cheers
Markus
Wednesday, June 16, 2010
Half Ironman NZ - Entered!!
Well, like i've stated recently i have really been enjoying my training lately and nothing has changed. Been up to some good consistent training, with some good, sets including a killer 14k run around the river loop (x2), on 4.05min k's which considering my relative fitness atm i was really surprised with. A 110k hills ride on Sunday was killer but really good, and i can feel my riding improving by the day.
Tuesday and wed have been quiet days for me, with me feeling pretty tired tues morning, so a sleep in was required. Running was Tues night, but unfortunetly i had to miss out swimming this (wed) morning. I had to enter New Zealand Port of Tauranga Half Ironman at 6am Perth time (the time i would usually be swimming). Not only for me but for big Andy T as well, as the lucky bastard is in Europe! The reason why i had to enter when i opened at 6am? Well it sold out in 66 mins last year, so we wern't going to let than chance slip.
No Problems though! We are both all entered (you are welcome big T :P) and am very excited to have entered the first big race of the season!
Swimming this arvo, and i think i might enter the other two 70.3 races i have targeted this season, Gold Coast Half and Singapore 70.3 today.
See you out there folks! And piss of this shit weather!!
Cheers
Markus
Tuesday and wed have been quiet days for me, with me feeling pretty tired tues morning, so a sleep in was required. Running was Tues night, but unfortunetly i had to miss out swimming this (wed) morning. I had to enter New Zealand Port of Tauranga Half Ironman at 6am Perth time (the time i would usually be swimming). Not only for me but for big Andy T as well, as the lucky bastard is in Europe! The reason why i had to enter when i opened at 6am? Well it sold out in 66 mins last year, so we wern't going to let than chance slip.
No Problems though! We are both all entered (you are welcome big T :P) and am very excited to have entered the first big race of the season!
Swimming this arvo, and i think i might enter the other two 70.3 races i have targeted this season, Gold Coast Half and Singapore 70.3 today.
See you out there folks! And piss of this shit weather!!
Cheers
Markus
Friday, June 11, 2010
Another week down
Well as the title suggests, another week down and the weekend is upon us (in Australia). I've had a good week this week and am really getting back into the swing of training.
Monday was a public holiday, so i took full advantage of that and hit up an early (freezing) hills ride with the crew. T'was a good ride, stopping in Jarrahdale half way and then making our way back to Clarkys. We got back and i scoffed down a quick lunch and drove back out to Jarrahdale for some running. I got there a little late and the Mountain bikers i was going to run after had all ready left so i had to try and catch up. After an exhausting run i finally caught them and finished of my run. A good 10k on some sweet trails, i love running off road. My Monday finished off with a strength class with Scotty too Hotty, Lauren and the rest of the crew.
Tuesday was the usual ride/run/ride combo and the run was a killer hill set. Wednesday, as usual was "double swim Wednesday" but my arms were killing me after Mondays gym set. But, TOUGHEN UP PRINCESS and i made both the sets. I smashed out a good ride with clarky on Thurs and that brings us to Friday. A good swim this morning, followed by hopefully a good run this arvo, can't wait! This weekend should be a good one, 2 rides, 2 runs and a swim planned. Can't wait!
Really enjoying the training at the moment and can feel myself getting fitter by the day! Getting closer and closer to getting that pro licence, haha, we'll see how this season pans out.
Keep it up right people, see you out there
Peace and Love
M (to the) Ark
Monday was a public holiday, so i took full advantage of that and hit up an early (freezing) hills ride with the crew. T'was a good ride, stopping in Jarrahdale half way and then making our way back to Clarkys. We got back and i scoffed down a quick lunch and drove back out to Jarrahdale for some running. I got there a little late and the Mountain bikers i was going to run after had all ready left so i had to try and catch up. After an exhausting run i finally caught them and finished of my run. A good 10k on some sweet trails, i love running off road. My Monday finished off with a strength class with Scotty too Hotty, Lauren and the rest of the crew.
Tuesday was the usual ride/run/ride combo and the run was a killer hill set. Wednesday, as usual was "double swim Wednesday" but my arms were killing me after Mondays gym set. But, TOUGHEN UP PRINCESS and i made both the sets. I smashed out a good ride with clarky on Thurs and that brings us to Friday. A good swim this morning, followed by hopefully a good run this arvo, can't wait! This weekend should be a good one, 2 rides, 2 runs and a swim planned. Can't wait!
Really enjoying the training at the moment and can feel myself getting fitter by the day! Getting closer and closer to getting that pro licence, haha, we'll see how this season pans out.
Keep it up right people, see you out there
Peace and Love
M (to the) Ark
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