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!

Inspiration and Healing Time

I am a solitary person.  People tend to confuse solitary personalities with shy ones.  They are not the same - there is not a shy bone in my body.  I don't get lonesome easily and actually have to think about making time to be "social".  Having my career outside the home has created a super outlet for me to be around people and involved with them while keeping my personal space otherwise.  The dogs feed my need for space since they are relatively undemanding and don't tend to intrude when I need to fall into a book or writing.

Running is a great outlet for using my alone time in a productive way that benefits my body, mind and spirit.  Morning runs are my favorite.  The sight of the sun poking its' way through the horizon will always bring peace to my soul.  This morning was especially lovely because it was our first morning run since Stetson began a pretty strict "rest" while he recovered from the toe injury two weeks ago. 



The view from the patio after our run this morning. 
 

Stetson has been allowed to walk on leash this past week but Thursday was the first night we were cleared to run.  Naturally, "cleared" is a subjective term when dealing with being released to normal activity after a recovery period for an injury.  There were many good signs in our favor.  He hadn't had any swelling for several days.  There was no heat to the touch on the leg, shoulder or foot, and hadn't been for many days.  Lastly, he hadn't "bobbed" his head when he moved around the house and yard since last Friday.  The final great sign was the weather; clear skies surely meant we were ready to be back on the road together.

Anticipation, anticipation, anticipatioooonnnnn...

He and Maddie were very anxious to get going once I went out to the garage to get their harnesses and leads.  There was much whining and dancing as they were dressed for the run.  He pulled hard to start and didn't let up for most of the first quarter mile.  I normally lean on a cautious bone when it comes to the dogs (although I was a little lax on this injury in the beginning), so it was predetermined that we'd go slow and only take in a mile and a half.  I tried to focus on how his movement felt on my hand as it came up through the leash.  I need to know what "normal" feels like, so I'll be better in tune going forward with him.

His endurance took a hit during the time he's been resting.  He got slow on two of the hills that he'd only learned to blow through since January.  I shouldn't be surprised, I know from personal experience that the stronger you are when injury hits, the quicker your ability to recover and bounce back to normal once healed.  He's only been running for 4 months now, so it will take a little longer for him to get back to our "normal" than it would if he had been running with me for a couple of years.  I think we'll be able to work back up to the three mile weekday/evening runs in a couple of weeks and then hit a long run on the weekend. 

Glad to have him back, I missed the time together on the road as if we'd been together for all his years.  It's nice to be bonded so well, so quickly.  My inspiration comes from the bond between the dogs and I and the mutual love of the activity.