It’s only 7 weeks until Ironman Lanzarote I am trying to convince myself that I am as ready this year as I was around this time last year. Of course it’s a lie – but I’m trying really hard to believe in it.
Training has been going ok for the past months without injuries or sickness but I am still struggling with pain and limited range of motion in my pectoralis muscle as a qonsequence of the two operations on my clavicle bone in July and November 2018. Not much to do but to continue the quest for improvement and focus on the areas I can improve rather than dwell on the past.
The tree areas that I am focusing on right now are:
- Injury Prevention
Lost 20 seconds on the Ironman Lanzarote Marathon between 1997 and 2018 – hope to find them 2019.
Polarization: Consistency in training is probably the most known (and ignored) fact about training – to improve your fitness and performance you need to do it regularly. What most of us typically do (myself included) is to follow some sort of program that covers the ”consistency aspect” – but as our fitness start to increase the difference between the easy recovery sessions (Z1) or endurance sessions (Z2) starts to move into tempo sessions (Z3) – with the result that when it’s time to get the Z4-5 sessions done you can’t get your heart rate to that level or you are dead for 3 days.
Since end of 2018 Johan Hasselmark from Aktivitus help me as coach and we regularly test out the zones with structured lactate testing. As a result I am spending more time in the right zone and adequately develop the different areas of fitness rather than spending enormous time in Z2-3. Still have a problem to ride slow / easy enough – but will focus the remaining 7 weeks on this.
Injury prevention: I continue to do the exercises in the gym that I got from Friskvårdskollen and go there once or twice a month to get the shoulder back in movement and keep alignment. At one of the occasions Johan Lind said that I should try their Pronatos treatment – which basically restores you feet back to the way they are supposed to work. At first I thought it would just take time and that I have no problem but agreed to give it a go.
I have to say that it is quite amazing to get your feet restored – all of the sudden everything moves the way it should again and running feels so much more efficient. I noticed that I now run 5-6sec faster per kilometer on my ”bread and butter runs” than before as I now can push off and extend the leg in the way you can when the feet works the way they should.
So what is this ”Pronatos”; it’s basically a work through of your lower legs and feet that removes stiffness and accumulated tension. After the treatment it felt like I was walking / running on air.
It’s all pretty obvious when you think about it; you get some tension and inflexibility from running and hammering your feet for years. The feet are the first point of contact with the ground when you run and if they are not working 100% and you are landing or pushing off in a compromised was – you will develop a overuse and pain in the weakest link of the ”running body chain”. It might be the foot, the calf, the knee the hip, back etc.
It’s really cool to be able to run more at the age of 52 than I was able to do when I was 30, back then I couldn’t run more than 50-60km per week before I started to hurt. Since I started with injury prevention training and regular adjustments I have many weeks when I run over 70km / week.
Efficiency: After looking at the data from Notiokonect and seeing first hand how much of a difference staying low and aero will make, I am trying to spend much more time down on the aerobars – even while doing hard intervals on the trainer. In the past I have preferred to move around more, stand up etc to make sure that lower back and hip flexors are relaxed and loose going into the marathon but now I will try a new strategy.
Last year around this time I did my training out of motivation but this year I have had to dig deep into my key talent – discipline. We will see if it works on the 25th of May at Ironman Lanzarote, stay tuned.