Too. Much. Paper.

If there one thing i want for Christmas, that is to get a gift that i don't need to unwrap.  Our belongings arrived from America yesterday and i have spent the 5 hours outside work each evening unwrapping it.  Its insane how much paper there is in the house.  I used to like opening packages, but i think the novelty has worn off, for life.

Not managed to work out for two days, but haven't sat still really either.  my back is sore from work and from unpacking.

Roll on the weekend.  Not that it brings much respite.

I'm going to bed.

Training plan

Okay, so i think i have pretty much worked out that long term training plans and I are not the hottest couple.  We may be great lovers at first, giving it all to the relationship, even giving a bit more than necessary.  But after the honeymoon period is over, things cool off and we don't like playing by the rules any more.  We skip dates, are unmotivated to do planned tasks and simply stop caring about each other all together in the end.  For this reason i have devised the most basic of training plan.

Monday - Spin class 45-50 mins  Run 20 mins  - My weekly brick session.
Tuesday - Endurance swim session - i will go through the workouts in my book
Wednesday - Run 45 mins Intervals or hills - something gruelling.
Thursday - Rest if i want - swim if i want - run if i want - cycle if i want.
Friday - Force Swim session - i will go through the workouts in my book.
Saturday - Bike outside for one hour plus.
Sunday - Run outside - a long run, slower and at least 50 minutes.

As i am almost doing this already, but with a few skipped session, i think this could be easy to stick to.  I realise i have to increase my intensity as i get better, which is why these are times rather than distances.  And they are flexible.  Also, its only a sprint, the swim is short - 400m so i really want to get my bike skills and endurance increased.  That is where i can make up the most time.  So really, Fridays swim and Thursdays rest/anything day can be interchanged or missed and i won't feel bad.  If i miss a force swim, i will add one to another day.  I really like swimming after doing other things, its so nice to get in the pool after a sweaty session.

Country Smells.

A bit annoyed with myself yesterday, really for knowing my husband better.  I should know that he isn't going to get up early, or even just a bit late when he is adjusting to UK time zones.  I should have brought my workout gear out of the bedroom and got my ass to the gym or out for a run.  He got up at noon, by which time i wanted to do something with him, not exercise. But i'm trying not to beat my self up about missing a few workouts in these first two weeks of him being here.  With the house stuff still to arrive, and his mum coming too, there is bound to be a few missed sessions.

Today I had learnt though and had my stuff ready.  I wanted to do a longer run outside.  I mapped a route which was 5.75 miles.  Next week is my 10K so wanted to get near that mileage.  It was 1C but sunny and fresh.  I love running outside in winter as i have a thing for running tights and skirts.  I feel cute, which i like.  I added my down gilet, hat, shades and ipod and i was off at 10.30am.  The run was serene with very little traffic.  Narrow country roads and the smell of cattle farms. I love living out here.  5.78m in 55:55  avg pace 9:40  (9.30K at 6:01 pace)

I'm signed up!

Yes, that's right, i found a triathlon in late march and signed up.   I'm SO EXCITED!!!! I got my appointment letter for my hip MRI and its not till Jan 12th so i'm quite sure that i won't be having surgery before March 27th.  I am so stoked that i get to race this season. Its not ideal.  I wanted to have a little more time, especially to get out on my bike on the roads, but i will just have to make sure that i go every weekend that i can.

It is held in Pwllheli, Wales - as if that needed stating with the spelling of it - which is a two hour drive.  Its a pool based tri, which i'm grateful for given the time of the year, and also as its my first triathlon.  The website is a bit sparse of information but its a 400m swim, a 12mile cycle and a 3 mile run.  I have no clue if its a closed road or what the run route is, but quite frankly, i don't care.  I'm just thrilled i'm doing one.  Its so soon!!!

So my training starts now!

Fourteen weeks and counting...

Scared of a Motivation Slump.

If you read back over how i have managed to stay motivated to work out, it's by having a goal of entering a race.  I simply don't work(out) well without a goal. And that goal need to be tangible. Not merely be stronger, loose 10lbs or feel healthier, i want a race bib, perhaps even a medal or t-shirt to go with the pride of finishing something i have worked hard for.

I had my appointment with my consultant about my hip, and he came to the same conclusion as the medical director i briefly spoke to.  The only option is surgery - or nothing of course, but if i want to be pain free, surgery it is.  I was lucky in that i got a bit of a staff bonus by him seeing me so soon - one week instead of 2+ months - but i doubt that he will bump me up his 3-6 month surgical list.  You may think being medical staff i would think to bring or wear shorts to the appointment but no, i just wore loose trousers thinking that may be good enough.  Not that clever me, so a gown it was. Of course then he has to pull up the gown to see my spine and pelvis, with me just in my knickers.  Great, so the guy i work with has now seen my ass! In boy shorts, thank goodness not a g-string day!!

 First i have to have a contrast MRI.  I have a local anaesthetic in my hip area, they inject some contrasting stuff and then i have an MRI.  Doc said to make my hip hurt before they scan so they can see if there is any inflammation or the like. Sure, at least i know exactly how to make it hurt.

After the scan we will meet again and confirm that i want to go ahead with the surgery.  Its a horrible procedure, with many risks.  There are of course the everyday surgical risks of infection, reactions to anaesthesia etc. but also as they have to dislocate my hip and put in under traction to get in to the socket, there is potential for nerve damage through stretching it too far.  And who would choose to have their hip dislocated?? The only nice thing is that its arthroscopic so the scars would be very minimal.

The recovery is the unknown, and i didn't even really discuss it with him.  Its so patient dependent i understand that. I will be keen to work hard, and get back to work and get my fitness back so i will be on the shorter side of recovery times.  But probably 3-4 weeks off work as i read 6 weeks, so i bet i can cut that!

So one of my concerns is this run up to surgery.  I could be in in a few months, say March, or it could be 6 months.  This means that i can not sign up for any triathlons.  Or really any races. I can't afford to waste money even on the cheapest of short running races.  So i'm scared.  I have to keep in the best shape possible to make my surgery less risky my recovery quicker but its just not the same as training for a race.  I am also annoyed that, after a year of training, being the fittest i have ever been - no kidding, surgery is going to take it away. To knock back months of work.  To potentially stop me competing this coming season.  I feel like its just beyond reach, something i have wanted for what seems forever - even though its really only 8 months.  And if i don't get to compete in 2011 then who knows when!  I hope to be pregnant sometime soon also.

I like the idea of maintaining my fitness in case surgery is nearer the summer, then just jumping in on a sprint tri last minute, but as i understand it, they sell out before they start.  I'm guessing i could jump in to a running race late in the game so perhaps concentrating a bit more on my running speed to reduce my 5k or 10k time will keep me motivated.  I am about to sign up for the Telford 10k and plan to find a few more in the winter months.

I will race god damn it!

Friday night stupor.

I'm currently trying  to motivate myself to go out in the cold and get to the gym.  On Fridays we finish at 4pm so i popped out to the pharmacy to collect my GF food prescription.  I think what i have now will get me through to February, its quite a lot, but i do go through a loaf a week if not more. I also got some pastry mix, so i can bake some mince pies and perhaps a quiche or pie and pasta and crackers too.  I normally don't eat much pasta but with getting home from the gym at 8-8.30 and being hungry and lazy, pasta is the perfect quick food. I dropped in to grab a few bits of food and indulged in some cheese but did grab my gran some biscuits to add to her Christmas hamper.  I'm not much good at waiting to taste new food stuffs so had myself a little snack of crackers and cheese.  Pretty darn good Gorgonzola considering the cheep-ass price!

On Tuesday night i did endurance workout #2 in my book (swimming).   It took me 50 minutes to complete but i missed 225m off the cool down as my goggles leak.  They get worse through the workout and it gets too frustrating to keep adjusting them. I plan on buying some more tomorrow. I'm happy with a 2275m workout and the time flew by.  I really like having a plan. That book really made swimming even more fun.

Last night i ran 8K. I am going to run the Telford 10K on Dec 19th so need to increase my distances over the next few weeks.  Also, i need to do more running.

So, how to i get myself out the door tonight?  How do you convince yourself to go back out once in the warmth of the home?

Spin Class

Got home to a warm house for the first time this winter. Through choice i may say. Not spending too much time here, i haven't been putting the heat on.  But what with the country having a cold snap and snow on the ground not melting, i thought it was about time to press the on button.

But, a warm welcoming house, a small bowl of cereal and a laptop with husband on the other end chatting to me makes it difficult for a girl to get out the door.  I did think that i had missed the class, but then peeked my schedule and low and behold i had 30 minutes to get there and i'm glad i did.

Its a sweat fest and unless i really push it on hills and intervals on the treadmill (which actually thinking about it - i often do), its the best workout i get.  I jumped in the pool for a couple of laps, like 300m at most coz mostly i wanted a steam, jacuzzi and sauna really.  Tomorrow is my proper swim workout.

Cold and Happy

My sister and Jamie visited this weekend.  It was brief but enjoyable.  Due to the bad weather and that she comes all the way from Hull, they were here for 24 hours.  But in that time we visited Oswestry for a walk around and a few drinks, Whittington for dinner and drinks, and Shrewsbury for a wander and lunch.

I expected them earlier on Saturday, and i was feeling a bit lazy so didn't go to the gym in the morning.  But today when they left, it was sunny and bright.  I was going to head to the gym. I popped on-line and read a bit of FB and dailymile.  Everyone talking about running the cold just made me want to get out there in the sun and bitter cold.

It was in fact only about -4C but that's not too common here.  I donned my cold weather running gear, my while Gillette which worked so well keeping me just the right temp in Milwaukee and poked my nose out the door. Yup, it was bloody cold.  I did my usual route and it was so delightful, amazing to be outside running instead of the dreadmill. I enjoyed every step. It flew by and i was sad to end up on my doorstep once again.

The sun shone the whole time, not a cloud in the sky. I ran past crisp white fields with flocks of sheep grazing in their thick wooly coats. Through Whittington, past the castle with its frozen moat making the ducks waddle around.  Past where we dined last night as i had delicious bacon wrapped pheasant and potato gratin. I plodded on, careful not to slip on ice and snow. Occasionally running on the roads.  If not literally on my face, i was certainly smiling inside.  It was uplifting, energising, and yes, bloody cold.  And that's just how i like it.

Snow capped Shrewsbury.

It took me back to when i first started running.  Just this January back in Milwaukee, a life time a go it seems.  So many things changed, so much happened in between then and now.  Funny though, one thing still the same- my weight.  Probably more muscle and less fat, but still about the same.  But its cool, just saying.

3.9m 9:12 pace - though i gotta learn km as the treadmills are in that so... 6.3km at 5:42 pace

race planning and a good swim.

I ran 5k with an increasing speed on the treadmill in 28.22 today. Then swam 2K using my new book.  Its was a tough session, and i admit to leaving the last part out ad i don't have a pullboy yet.  But its also the farthest i have swam too.  Really enjoyed it though.

I'm excited too, the UK amazon didn't have any Poolmates left so i have up graded to the Poolmate Pro with the help of my mother-in-laws christmas gift.  Its the one i really wanted so i'm proper stoked about it.

I have also decided that if they allow it, i will marshal at the Northwich Tri in June to gain free entry in to the Llandudlo Sea Tri Olympic in July.  They were offering it last year but i couldn't get to one to marshal to get a free entry.  I have asked so we will have to wait and see. I can't believe i am signing up to a standard distance in July though, that's kinda scary!!

Good night.

Happy

Yep i'm pretty happy with the way things are going for me. I'm running and swimming like crazy. I do a spin class a week and i hope to use my bike and trainer when it arrives to do more cycling.  I don't like static cycling, but even more so when its on one of those horrible seat on the gym bikes.  Though in all honesty, i'm trying to get the motivation to actually go out on my bike on the weekends.

I have been researching Triathlons near me and they all appear to be an hour away. But, a girl from work said that if i do a close Sprint, then she may join me.  Her man does IM and they just got back from Florida where he did a half IM.  She says i'm crazy for considering aiming at a half IM and said she would never do a triathlon, but she is already wavering on that point so we'll see eh!

My plan is to do a sprint in the early season, April/May time, then do a olympic by the end of the season - October-ish. If i can do a couple of sprints then all the better.  Maybe the first one - pool based, and one open water.  As i assume the Olympic would be open water.

Though my pool is lovely, it annoyingly doesn't have a swim clock.  I'm going to ask for one.  but until then, its hard to do proper sets with proper timings and also to time myself to see how fast i can go.  I am getting a Poolmate - lap timing/counting watch - for christmas, but it wont arrive till after christmas sadly. They have a clock, so i timed myself, i was aiming at 1600m but got cramp in my foot (probably because of the hour hill interval run i just did) so had to stop at 1300m.  It took me 22 minutes.  I have no way to judge this but its 1:40 per 100m.  But i feel ok about it as i can feel my improvement almost weekly.

I am going to invite a couple of friends to do the Telford 10K which is on Dec 19th.  Jeff and his mum will be here, but i have had this race on my mind, in my plans for ages so they can tag along if they want to. Its not so far so...

laterz

Body Pump

I got to the gym and noticed in 15 minutes that body pump was on.  I am no good at doing my strength training by myself, so thought i'd try this class.  As with all the classes, it is included in my membership price.  I did a 10 minute warm-up run and headed in.  I quite enjoyed it. For pumping iron. The hour went by quite fast and at points i was really hurting.

I decided a jacuzzi was in order for my hard work so i did 5 minutes in the hot tub then swan 600m.  My arms were tired from the class, but i was only in there for fun anyway.  Coz i can, coz its lovely in there, relaxing and calming and i love to spend 5-10 minutes in the steam room then maybe a few in the sauna on occasion. It still feels like a bit of luxury in my life, the novelty hasn't worn off yet that i can just nip in for a quick swim and steam.  I mean come on, look how nice this is...

Getting no where fast.

On Running:
Oh man i needed that run. It felt SO good to be running.  Even on a treadmill!  I knew all day tonight was a running night, i haven't had a good run in ages it seemed.  I don't overly enjoy the treadmill but use the programmes to try to keep it interesting and avoid just running an easy pace.  Tonight i set up a 45 minute speed interval run (7.1km covered) and thoroughly enjoyed it, time didn't drag and by the end i wanted more.  So i set up a 15 minute hard hill work out (1.87km covered).  I actually could have run faster but was unsure at the beginning if i'd make it so kept it on level 7.  The last section of flat i increased my speed to fast though, i like a little sprint to the finish line.  I still feel good from it. I then did about 100 sit up type things, maybe more.

The Hip News:
I have my x-ray request right here.  Been talking it over with my mum, trying to make sure i receive no unnecessary radiation - my mum is a radiographer - by ensuring that i get the right one. I was a bit blunt with my GP.  I told him i had asked a consultant i worked with and what he had recommended.  I gave him a brief history but basically my GP did what i told him to do. Namely writing a x-ray request and a referral to Mr Kiely.  This meant though that the x-ray referral is vague.  I did ask another consultant and he also agreed that it would be visible on an AP x-ray so i'm confident i can go ahead and have this done.  If it proves i have what is suspected though, i will need a CT scan :(  more radiation, that stuff isn't to be taken lightly.

Left right left breathe, right left right breathe.

I went swimming tonight after watching several videos on how to have proper form.  I tried to implement it all and i was somewhat successful.  I felt i was faster gliding through the water and that i was getting tired a bit quicker but in a good way as it was in my shoulders.  I could feel that i was stretching out more - elongating my upper body and arm length and doing the proper S shape with my hand/arms.

Now to just practice practice practice.

Yesterday i did 30 minutes of cardio and was all set to do a 30 minute swim, but i had forgotten my goggles, so i just went home.  Monday i had done 20 minutes of upper body weights and a 45 minute spinning class.  I will no doubt get in 6 days of exercise this week, giving myself Saturday off to go shopping with the girls from work.  I'm really looking forward to that, to getting to know them a bit better.  Maybe i'll make a friend.

Over the last week i have truly enjoyed my gym membership.  I joined a swanky place up the street. I had no intention of joining a gym, but i wanted a nice pool, and once in there for my free day, i just couldn't stand the thought of going back to the local pool.  As its in a hotel, the pool is more luxury than utilitarian but its 25 meters, you can have 6-7 folks swimming in their own lane, if not an actual lanes width and its the same depth throughout so tumble turns are possible.  It also has a jacuzzi, steam room and sauna.  The gym is nice a big, plenty of machines for the number of members and lots and lots of classes.  I have only done the spinning classes so far but i really enjoyed that.  I've never done one before, but it will be a regular for me.  I plan to try the strength training ones too.

On a slightly less fun note, the pain that i have in my left hip; that i've had for years that has progressively gotten worse over  the past years and now months, has a potential diagnosis.  I asked a Dr (or even a Mr) i work with and he immediately suggested it is anterior femoral impingement.  Which means i have extra bone on a possibility of a few different surfaces, either on the head/neck of the femur or the acetabular or both, or just thats the head of my femur is cam shaped not round.  Unfortunately surgery is basically the only option for treatment, and i don't like the sound of the post of recovery.  No active hip flexion for 6 weeks and NO RUNNING for 3 MONTHS!!!!!  I have a Dr appt to get the process moving, i'm excited that this could be sorted, something i thought a few years ago that i would just have to live with, as at that point it was tolerable, i didn't ever go to the Dr.  I wonder at what point i would have gone to my GP, if i didn't work with orthopaedic surgeons to pick their brains.

I'll keep you updated.

Tri training at last

Its finally happening, i have started swimming and it feels great.  I have been twice properly and once with Amanda at her fancy gym.  Didn't really do much swimming there, but it got my desire all souped up.  I swam 1000m on Tuesday and 1300m today.  I go to the leisure centre, the pool is standard 25m and fine, but the changing rooms are hellish. I bought a 10 swim ticket for £25 but after that i'm going to see if the fancy hotel up the road from work have a swim membership.  They have a lovely gym and pool open to outsiders so fingers crossed.

Our belongings have set off from America and are due to arrive nov/dec so i will then get my bike trainer out and start ramping up my endurance on that.  There are plenty of fabulous rides around here, but until its lighter, i think i'll stick to inside.  We have a conservatory so i am designating it to be a gym.

My plan is to go running this evening, but i haven't really had lunch yet bar 2 bananas and 3 rice crackers so that may be a bad move.  I did swim a ton, so that may have to do.  We'll see.

Hope to have Internet at home soon.  I'll be back.