Tuesday, November 24, 2009

Splish Splash

Living in Vancouver has lots of advantages especially at this time of year.  The big thing is little to no snow but it is called the "wet" coast  for a reason.  The rain is here and is not going anywhere for the next 3 months. 

I am up to riding 3 times a week again at a minimum  - Wednesday rides with the club, Saturday mornings and I have been riding to work at least once a week.  It has been very wet  and I find myself chanting to myself Coach Larry's words - Do when others don't and you will be able to when others won't!  It came in very handy last Wednesday doing hill repeats on  one of our local mountains in the ice cold rain and wind.  After the 2nd hill repeat Coach told us to go home!  I don't think he actually expected that we would be there (only 4 of us showed up) and came out on his Vespa just to make sure no-one was out there.  SURPRISE - we are hard core!  This week thankfully Coach Barb has told us to ride on the flats. 

I also was able to get 4 runs in last week - again in the rain and the tempo runs were averaging between 5:45 to 6:10 per km which pleases me as it means I am recovering from my Dublin adventure.  And my plan to take it a little easier on the intensity seems to be helping my leg/hip.  I had an MRI on my hip last week and the good news is there is no tear but it also means that there is still no conclusive reason as to why I am not recovering.  Next up Prolotherapy just waiting for approval from ICBC to go forward.

Last but not least I actually got into the pool last night - first time since Ironman.  Shoulder held up quite nicely.  Coach Brad was pleased with my overall workout in that he said, "Good news is that all the gains in your form we made are still there!  But your strength has definately decreased but that will come back quickly."  I guess swimming only once since Ironman will do that to you.  I plan on going again on Friday and making this a twice a week thing going forward.
The only thing I want to look into and would like to add to my repertoire (spelling?) is some kind of weights/core program at least once a week. I am making some inquiries into programs for runners/triathletes.  I think it may be the missing piece of the puzzle and well quite frankly I need to do a course or work with someone because I am too lazy to do it on my own.  So if anyone out there has any suggestions of personal coaches or programs in the Vancouver area please let me know.

Cheers,

Shaun

1 comment:

dkermode said...

...I've been doing a BSF (building a strong foundation) strength class with Carmen Bott @ human motion (www.humanmotion.ca). They are a bit pricy but I have seen big improvements with my core strength.