Recovery and Injury Prevention

With goals set for the 2014 triathlon season, training has begun and I'm beginning to feel like I'm getting into the swing of things.  There are three areas that I am focused on to see how they benefit my overall performance this year.  They are, strength training, core training, bike to run brick training, and probably most important to the overall execution of the previous, effective stretching.  Of course I train with Stetson, so I always incorporate those things that benefit me to his training as well.

One of my doctors advised me to begin stretching a little before each workout, and then stretch extensively afterward in order to keep the hamstring tension (that has become my nemesis), at bay.  I've also taken to using a foam roller for my hamstrings thanks to the encouragement of a fellow runner and dog agility competitor as part of my routine.  One of my Chiropractors who does an exceptional job of "resistance stretching" with me, taught me to use a door jam as a replacement to his weight and pressure to get a thorough stretch on my hamstrings.  Between the foam roller and the door jam, I am keeping my trouble areas relatively loose.

I stretch Stetson after we work also.  Diane and Trish at Union Hill Animal Hospital taught me to work with him from his toes to his shoulders and/or hips.  When I get it right and he really does give me his limbs to be stretched and manipulated, he will doze off.  He works hard, I'm always glad to see that he is trusting me enough to let me have his body while he snoozes off and on.

Crashing out while I stretch him after our workout today.

Nutrition is a huge part of recovery for canine and human around here.  For a long time I have put together a mix of grain free kibble, dried apricots and freeze dried animal organ (typically chicken hearts) for the dogs that are working with me.  They love the reward after giving me a workout and I feel like I'm supplementing some of the calories that they are burning.  This is especially important to me now that I have an unaltered male to work with.   He runs more calories off than I can blink at, and will drop weight as quick you can imagine, (wish I could have that problem). Replenishing him after a workout helps him recover, but it also helps him keep his weight in check.

Stetson's recovery snack of grain free kibble, dried apricots and freeze dried chicken hearts

I suffered from muscle cramps in my feet and legs during the 2013 training season.  My coach, Holly Marzetti advised me to replenish potassium depletion with either a supplement, or preferably, fresh bananas. I don't like bananas, but if they might serve me, I decided to give them a go. Since having a banana after a workout, I admit my muscle cramps have ceased.  Recently a coworker told me about studies that have been done showing how chocolate milk helps muscle recovery after a workout, reducing soreness.  Since I'm dairy free, I did some additional research and although the original studies were sponsored by the dairy industry, the information seemed worth taking to the personal test.  So I bought chocolate almond milk.  I am amazed that after a hard strength training, or brick workout, I am not having muscle stiffness or soreness.  It is crazy to me, but it works.  The one thing that the chocolate almond milk does not manage for me is muscle cramps.  Basically I have "Charley horses" in my feet and calves during the workout following a difficult workout.  So now I'm having the banana and the chocolate almond milk.  My recovery has been smoother and more complete than during any other time in my previous training., no more soreness and no more muscle cramps.

Have a great run; hopefully you can hit the road or a trail with your dog, they are just the best training partners ever!

Recovery Runs

Stetson is healing - or maybe he's healed already.  But he is definitely not conditioned at the same place he was before the toe injury.  He didn't really get a chance to work back up to his previous level because we suddenly had to shift our "caretaker" role to Madison and it's been absolutely crazy around here since.

I started running with him again and was building mileage back up when she got hurt.  The picture above is after one of his recovery runs, I think he is such a handsome animal.  I don't think I'll ever tire of looking at him. Still, or in motion, he is simply beautiful.

I was taking the dogs to drop them off at our Vet's office on a Tuesday morning when I rushed and called him into the house before Madison had safely cleared the sliding door from the patio into the dining room.  In the next flash of my life, I witnessed her being wrapped around the slider door as he pushed into the house.  And then, as a result of my scream I am sure, he backed out of the door.  She finished coming into the house and turned toward me; in that same instant he flew through the door and hit her broadside.  She went down and the result was a bruised 13 year old dog.

The trauma from the accident/injury threw her previously manageable dementia symptoms into a full-blown situation.  I left my home for work two days after the incident with a typically happily crated dog in a screaming, crying hissy fit with eyes that were glazed over and "checked out".  Stetson was left crated next to this "beast" who replaced his new found best friend.  He was stressed to say the least.  Thanks to treatment and guidance from Union Hill Animal Hospital owner/veterinarian and staff, we were able to successfully bring Madison back to a relatively normal mental state.  We are so grateful to know that we have yet more time with this magnificent being that has lit our lives up for the past thirteen years.  Our gratitude can never be fully expressed.

In the meantime, runs with anyone and training of any kind were put on the back burner; and the burner was not lit.  All that we focused on was working toward her brain recovery and a little stress relief for Stetson. 

His stress relief came in the form of heeling work and fronts, with some downs, sits and stays added in where possible.  Now, all these weeks later, we are nearly back up to a three mile run during the week.  I hope we can push ahead and make strides this week with two three milers and maybe a four or five on the weekend.  We'll see, let's just hope the recovery continues and the injuries remain at bay.  The last picture is of Madison just a few days before her injury.  Sweet, sweet girl.  We had been out for a run and she was in "recovery" mode waiting for her "jackpot".  I love her spirit!