Almost 5 month since my last post so I guess it’s time for an update.
In my last few posts I talked about pain in my left knee. Since then, after an X-Ray and MRI, I have the verdict on the problem;
Grade 2 Chondromalacia of the Lateral Patellar Facet
So you’re probably saying; “Dude, WTF are you talking about?” Well, in laymen’s terms, I have thinning of the cartilage on the left underside of my knee cap of the left leg. Grade 0 is a perfect knee, Grade 4 is bone on bone, so I’m halfway there, but only on one side of the knee cap.
Cause? My knee cap isn’t tracking properly due to a combination of muscle imbalances in the leg (lack of strength training of all leg muscles), a tight IT band (lack of stretching), and a leg that is almost 1/2 inch shorter than the other.
So now what? I’m going to the physio a couple times a week. My future as far as a duathlete is definitely in question. But for now, I’m going back to my roots of strength training with minor cardio, like biking.
Together with the lack of exercise and an extended pity party, my weight has crept up significantly – probably as high as it’s ever been. The days of 188 lbs & 17% body fat are far away. But the pity party is done and it’s time to get moving again!
Effective immediately, I’m proud to announce that I have joined the Elevation Personal Coaching family. Bryan Stewart – an ITCA Certified Triathlon Coach and 7x Iron distance finisher out of the Hamilton area – will kick my ass and help me reach my racing goals for 2013. These goals are some PRs and maybe even an AG podium later in the season.
The first few months will mainly consist in rebuilding my aerobic base carefully and avoid injury, and to drop some weight. Then 10 to 12 weeks before my “A” race – the Welland Sprint duathlon – the intensity begins.
The 2nd “A” race of the season will be the Lakeside International distance duathlon on September 15 2013, which is 10k run, 40k bike, 5k run. Between the Welland race and this one, another 12 week phase of building to add some training volume for the extra distance. There will also be some less important races scattered between those 2 important ones to sharpen up race day skills and test current fitness.
2013 promises to be exciting and I can’t wait to get started!
Today is the start of Week 4 of “New Beginnings”. On the agenda this week:
- MONDAY – Strength training & 45 mins Bike, easy/spinning
- TUESDAY – 6 km Run, easy pace
- WEDNESDAY – 25 km Bike (club ride), easy to moderate pace
- THURSDAY – Strength training
- FRIDAY – 6 km Run, easy pace
- SATURDAY – 100 km Bike, easy pace
- SUNDAY – Strength training, 8 km run, long pace
Sunday is going to be a challenge as I have a party to go to Sat night, and I think there will be bad decisions made. Workouts will no doubt be in the evening.
I hope everyone has a nice Monday, and rest of the week. Weather looks fantastic, again.
OK, where to begin. It’s been……..a long time since I posted anything that matters, or given an update. That’s mainly due to the fact that I’ve been in a downward spiral for the last year with regards to my weight and training. I can blame it on a bunch of things like a job loss, long commutes, etc. but ultimately I had given up and made those bad decisions. Now here I am, weighing at 255 lbs (was 261 lbs Aug 1), out of shape, diabetes back in full swing, starting over again. In order not to repeat the same mistakes, I need to figure out what went wrong in the first place. I can think of a few:
- I thought I could out-exercise a bad diet – I hung on for awhile but it didn’t last long.
- “Been there, done that, got the t-shirt” syndrome – this happens a lot in my life with a lot of things I do. It just becomes a project to me, and when the project is done, I move on to the next.
- Excuses, excuses, excuses – obviously
So let’s see all the negatives of being fat, for me that is:
- My lower back pain is back – none existent when I was fit
- My diabetes is back – once again on drugs to try and control it
- Brain fog – this is a side effect of diabetes but worth mentioning
- Fatigued a lot – I can sleep 9-10 hrs without a problem, wasn’t the case when I was fit. I actually felt worse if I slept that long.
- Not comfortable in my own skin
- Crappy wardrobe
Now the positives of being fit, like I was 2 years ago:
- Pain-free every where
- No more meds to control disease
- Clear thought, alert, energized all the time
- Knowing that I can walk out the door anytime and run or bike for 3 hours non-stop, which is required to survive the zombie apocalypse
- Knowing I won’t have to see the Dr anytime soon for another unhealthy disease
- Easier to shop for clothes that fit – I hate shopping for clothes
Keeping all that in mind, I need to figure out what will keep me from starting over a 3rd time, because starting over…..sucks!
I have a few things lined up in the next 2-3 months;
- 100k Big Move Cancer Ride on Sept 9th – biking event to raise money for cancer patients in the area
- 5k on Oct 6th in Crystal Beach
- Half marathon on Nov 4th in Hamilton.
But for the most part, the plan for the next 6-7 months is to drop to 185 lbs, 14% body fat. Multisport goals are in the works and will be released at a later date.
Another year has come and gone, and 2011 is a year I want to forget….fast.
The first 3 months of 2011 were pretty good. I didn’t lose the fat I wanted to, but didn’t gain any more either. I managed to get a 1st place AG podium in a short 3k race in February, and met my goal for the 30k race in March. But after that, it was pretty much downhill.
The Victoria duathlon in May, I ended up 3 mins slower than my 2010 time, mostly because of the extra weight baggage I was carrying. My first mini-sprint triathlon in Woodstock in early June was bitter sweet; I did get a 3rd place AG podium, but it also showed me that my weight was still slowing me down, and that my swimming was still WAY off even though I was putting tons of time in the pool. Then, the June Welland sprint triathlon was a DNF. The swimming simply killed me and after the bike, it felt like I was breathing blood.
Nov/Dec & 2010/2011 Training Totals
There was a whole bunch of other personal “challenges” in 2011 including a bad car accident my wife had, employment unsureties, working out of town most of the summer, and then having to put down my beloved dog Sandie.
All that accumulated into a very disappointing year personally and athletically, even packing on an extra 30 lbs.
I still managed to get 1027 kms (637 miles) of running done which is a little more than 2010, but my bike numbers were way down from the previous year.
Once again, I have big plans for 2012 and hoping the worse is over and things will get better this year. I’ve already started training for the 30k Around the Bay Road Race and I’m on track with the run mileage.
Thanks to everyone especially my loving wife that supported me throughout this tough year. It was greatly appreciated.
Now on to 2012.
Happy New Year everyone! Make the best of it!