Great article that I summarize with one word – Sufferfest at http://www.sufferfest.com
April 12, 2016
April 9, 2016
I am two weeks into healing a torn calf muscle. This my first real injury in probably ten years or more, and here are a few lessons I have learned.
2. You can still do flutter kicks with a torn calf muscle. Maybe my tear wasn’t so bad (it never really bruised), but I could get a great workout of 30 minutes of kicks. My first week with a torn calf muscle was a swim focus with two swims per day, and it worked out really well. I had to remember to push off the wall with only one leg, but it was still great training. I turned a possible lost week of training to an awesome swim week that included a personal record swim distance set of 4,000 yards.
3. I am deeply grateful for my health and ability to run, and that my boys can and WANT to do it.
4. I am learning patience as I have another week before I will try to run. We are in the midst of beautiful spring days, and I look at my running trails with a new-found longing to power up the hills.
Thankfully, this will be a relatively short recovery period with no permanent issues.
April 3, 2016
Paul asked if he could do the Bengal Tri this year, so I registered him. Then I figured we should check his endurance for this race to see how it would go.
Last Wednesday he did 750 yards freestyle in 25:53. Woohooo!
Today was the bike rehearsal. Check out his 10.8 mi Ride on Strava: https://www.strava.com/activities/535062696
Then he decided to feel how his legs would feel, so he ran some laps around Red Gym. He ran just over 10:00/mile pace for .7 miles and said he felt good. This boy has some endurance!
Check out his 0.7 mi Run on Strava: https://www.strava.com/activities/535062896
April 2, 2016
A few days ago, seven-year-old son Paul asked me if he could do the Bengal Triathlon. He just finished up his first year on the Pocatello Tiger Aquatics Club, so I told he could do the triathlon if he could prove he can swim 750 yards straight without stopping. He did that in 25:53 on Wednesday.
I’m in a swim-only mode with a calf muscle injury, and I got bored quickly of the laps in a 25-yard pool, so I needed to challenge myself. At some point during the kick sets that I hate so much, I remembered that I have a goal of upping my monthly long swim to 4,000 yards. That was a perfect thing to do. If Paul can do 750 yards, surely I can do 4,000.
So I did it on Friday afternoon. I was tired from the previous week workouts, but I was determined to make this happen. What else am I going to do?!?! I want to be ensure full recovery from this calf muscle injury.
The first 1500 yards was good, and I held back appropriately. My pushoff on the turns was one-footed, so the times are off a bit.
The second 1,500 yards I began to struggle. My one-footed pushoffs started a small foot-cramping issue. My form was going to pieces, and I don’t like swimming like that because it leads to bad habits. I pressed on.
The last 1,000 was ugly. I did it, though! And that is the exciting part. Now I have a new goal of completing this 4,000 yard TT on a weekly basis in 1:00:00. This was a personal best non-stop distance for me — LIFETIME!
On the charts below, you can see how my form and times consistently drop across the workout. I do a 3,000 yard TT every six weeks or so, so I am familiar with that. You can se how my time drops close to the completion of the first 3,000 yards and then I just hang-on to close-out the 4,000. The goal when I am healthy is 4,000 yards in 1:00:00 with a steady pace and SWOLF.
April 2, 2016
Last week, I had the perfect day for my first backcountry ski adventure in four days. I saw it line-up beautifully: home alone while family on trip, legs recovered, great weather, and plenty of snow on a late March day. I loaded up my gear and headed out.
For someone looking for what to do about a torn calf muscle, here is the best link I found for information on torn calf muscle and how to treat. Others interested in reading a story and the road to recovery, keep reading.
My first run was awesome. Such sweet turns on a mountainside of fresh snow. Popping in and out of the trees. Linking my turns and hitting a few high-speed spots. A couple of months on the lift-served side while kids went to lessons had really improved my skiing.
If you don’t know, backcountry skiing provides a great triathlon cross-training opportunity because you have to hike back up the hill. You don’t get a ride up the lift. For a dad with two young boys, it is also much cheaper than buying a lift ticket!
My second run started great, too. I decided to hit an area that is more open and a bit steeper than the previous run. The snow here had a some soft spots that my tips dug into but I recovered nicely…until I didn’t. At a point that the pitch steepened, my ski tip dug, and I endo’d, breaking out of my bindings straight-forward and tumbling down the hill. I gathered myself and brushed off the snow. Quick check: neck? good. arms? good. knees? good. Legs? good. Wait…calf muscle has significant pain. Better get moving back up the hill RIGHT NOW! because I have to hike out of here and ski back down the lift-side with what feels like a very bad torn calf muscle.
I got up the hill ok but with some pain. Skiing down was a different story for the top half of the hill, as it was icy and I couldn’t turn well. Further down, I had more room and didn’t have to turn so it was easier. Sitting in my car for the 30 minute drive home, my leg as SCREAMING at me. I wanted to cry from the pain but was too happy that my knees were intact and I got out of that mess by myself.
I figured I had a Grade 2 tear, based on the description, but I had no bruising (yet). The Physioworks site has a great treatment plan listed, and I started that immediately:
How to Treat a Calf Muscle Tear
Calf muscle tears are one of the most common problems that we see at PhysioWorks and it is unfortunately an injury that often recurs if you return to sport too quickly – especially if a thorough rehabilitation program is not completed.
Researchers have concluded that there are essentially 6 stages that need to be covered to effectively rehabilitate these injuries and prevent recurrence – these are:
Phase 1 – Early Injury Protection: Pain Reduction & Anti-inflammatory Phase
As with most soft tissue injuries the initial treatment is RICE – Rest, Ice, Compression and Elevation.
Your calf muscle is a large powerful group of muscles that can produce sufficient force to run, jump and hop. In the early phase you’ll be unable to walk without a limp, so your calf needs some rest from weight-bearing loads. You may need to be non or partial-weight-bearing, when crutches or a wedged achilles walking boot may be the best treatment.
Ice is a simple and effective modality to reduce your pain and swelling. Please apply for 20-30 minutes each 2 to 4 hours during the initial phase or when you notice that your injury is warm or hot.
Anti-inflammatory medication (if tolerated) and natural substances eg arnica may help reduce your pain and swelling. However, it is best to avoid anti-inflammatory drugs during the initial 48 to 72 hours when they may encourage additional bleeding. Most people can tolerate paracetamol as a pain reducing medication.
As you improve a compressive bandage, supportive taping or an elastic calf support will help to both support the injured soft tissue and keep the blood from pooling in your foot.
Keep your foot elevated above your heart (where possible) to allow for gravity to help drain your calf and lower leg swelling.
I stayed off my foot and kept it raised as much as possible the rest of the day and Sunday. I went to work and hobbled around as little as possible on Monday (I have a desk job). I was liberal with Biofreeze the entire time. I really LOVE THAT STUFF! As I wondered how my “it’s going to be the best ever” season was going to pan out, I remained happy that my knees are healthy and tried to figure out how to get healthy in a way that would keep me there. God was teaching me patience..AGAIN.
On Tuesday, I went swimming to see how that would feel. It was good. Not great. But good. I could certainly do pulls and some light kicks. I could still turn and push with my good leg. Looks like a swim-focus week!
Wednesday, Thursday, and Friday were big swim days. Kicks and pulls mostly, until Friday when I decided to hit a final personal-best-ever distance of 4,000 yards. I accomplished that, so I turned this disaster in a personal best.
So, the swim kicks are really helping me recover without pushing it too far. Saturday morning, there are the first visible signs of real damage with some discoloration of skin in my leg. I can’t say they are “real” bruises but I suppose they meet the definition . Also, I am walking ok but can’t put a lot of pressure on a calf – raise exercise.
Phase 2: Regain Full Range of Motion
If you protect your injured calf appropriately the torn muscle will successfully reattach. Mature scar formation takes at least six weeks. During this time period you should be aiming to optimally remould your scar tissue to prevent a scar that will re-tear in the future.
It is important to lengthen and orientate your healing scar tissue via massage, muscle stretches and neurodynamic mobilisations. Signs that your have full soft tissue extensibility includes being able to walk without a limp and able to perform calf stretches with a similar end of range stretch feeling.
Phase 3: Restore Concentric Muscle Strength
Calf strength and power should be gradually progressed from non-weight bear to partial and then full weight bear and resistance loaded exercises. You may also require strengthening for other leg, gluteal and lower core muscles depending on your assessment findings.
I am in Phase 3 now, and I can walk with only a minor limp. I hope to try a bike workout on Sunday morning, but I will NOT push it into a pain. I am following the “let heal all the way” principle before I try to restore strength. The swim-focus week proved that I can maintain some fitness during this injury (the multiple exercise option is what I love about triathlon!), so I’m not worried about losing too much fitness. I am a bit depressed because the weather is awesome right now, and I could be skiing again today with 55 degrees and sunny and very little wind — PERFECT! — but I will be at the park with the boys, which is probably better for me overall anyway!
I certainly won’t be running until two weeks from now. I’ve had a slight calf strain previously, and that was “nag-nag-nag” all year long until I finally just stayed off it for three weeks.
A week later, I have a slight discoloration but not a dark bruise. As much as this hurt, it was probably only a solid grade 1 tear, maybe a light Grade 2. What would a Grade 3 feel like?!?!?! Again, I’m just happy I have my knees and was able to get off the mountain by myself.
Below are the rest of the steps from physioworks. I figure I have until mid-May to be at 100% on this.
Phase 4: Restore Eccentric Muscle Strength
Calf muscles work in two directions. They push you up (concentric) and control you down (eccentric). Most calf muscle tears occur during the controlled lengthening phase. Your physiotherapist will guide you on an eccentric calf strengthening program when your injury healing allows.
Phase 5: Restore High Speed, Power, Proprioception & Agility
Most calf injuries occur during high speed activities, which place enormous forces on your body (contractile and non-contractile). In order to prevent a recurrence as you return to sport, your physiotherapist will guide you with exercises to address these important components of rehabilitation to both prevent a recurrence and improve your sporting performance.
Depending on what your sport or lifestyle entails, a speed, agility, proprioception and power program will be customised to prepares you for light sport-specific training.
Phase 6: Return to Sport
Depending on the demands of your chosen sport, you will require specific sport-specific exercises and a progressed training regime to enable a safe and injury-free return to your chosen sport.
Your PhysioWorks physiotherapist will discuss your goals, time frames and training schedules with you to optimise you for a complete return to sport. The perfect outcome will have you performing at full speed, power, agility and function with the added knowledge that a through rehabilitation program has minimised your chance of future injury.
March 28, 2016
One of the main reasons I do triathlons is to model life-long daily activity for my kids. I want to be able to get out there with them, too!
If you are new to triathlon, consider the positive impacts it can have for your family. Modelling active lifestyles step a precedent with infinite unknown positive outcomes. Family weekends with outdoor experiences instead of buying stuff at the mall costs the same in dollars but is an investment instead of an expense.
Family hike by Missouri River on Thanksgiving.
Tubing at Camp Perkins.
The tubing hill at Camp Perkins. Physical fitness leads to more walks up that hill with your kids.
Here is the closer, shorter tubing hill at Camp Perkins.
Broom ball at Camp Perkins.
I went for an early – morning ski at Camp Perkins. So beautiful and inspiring!
Family ski day in Sawtooth Valley. Kids love being out there in the snow.
We had our our own private ski/sled hill for the day.
This is a 9.5 mile cross-country ski route that our kids absolutely love! From Island Park Reservoir to Harriman State Park.
Noah celebrates a successfully cruising down this big downhill section. Outdoor activity builds confidence in young boys.
Family photo by the river at Harriman State Park.
Paul skiing the big boy runs at Pebble.
Beautiful sunset skiing at Pebble.
Early spring bike and hike day.
Hiked to Red Hill in Pocatello.
One of the truest statements ever.
Paul is wrestling, and maybe Noah will start next year. Noah certainly likes wrestling Paul at home.
Reason #1 to never stop running regularly….starting back is very difficult. In this case, Garmin said I needed 3.5 days to recover from a 10k run.
March 27, 2016
The Yellowstone Time Trial videos from Mountain Cruises are now available on CVT Cycleops Virtual Training. My dream of riding these on a smart trainer is now reality, and you can do it, too!
I haven’t completed the conversion for all the videos, but many are available and will continue to expand the options. I also added a view videos from Idaho, including Mesa Falls and Galena Summit.
Here are the links to available videos. Your CVT subscription status will determine availability to you.