Climbing

First post in a few days. After I swam last week, I did a long ride on Friday (30K) which was probably too hard on my back. My lower back, right leg, left achilles and right shoulder were all sore for the next few days. I had to take the next few days off.

Today I tried climbing (well technically bouldering) for the first time in over a year. I only had a bit of experience when I started last time, so this time my technically ability was slightly better, but my forearm grip was weak. My Rt shoulder actually wasn't much of a limiting factor as it was only weak when my technique was poor.

I know my upper back and forearms will be sore tomorrow.

Will hold off on the pool for a few days to let my back heal from the tattoo and maybe try swimming early next week.

ATB: 165 days
Barrelman: 340 days

Injury tally:
Rt shoulder: 6/10
Lt Achilles: 7/10
Rt glute 6.5/10
Lower back 6/10

In the pool

First swim since April. Only did 500 m. It honestly didn't feel great, but I was at least able to swim 25m straight, which I wasn't expecting. Overall my shoulder is feeling better, but I am a long way from swimming pain-free. Will likely wait at least another week before I try again, maybe 2.

Otherwise, had a decent run this week, almost made it to 6K. We will see what the next one is like.

Around the Bay Relay

So I am officially signed up for my first race in more than 2 years. My mom, sister and I are doing 10K each for the Around the Bay relay at the end of March. It's the first time we've ever done a family relay - a few years ago we all raced the Mother's Day 10K at the same time (which I actually won in 39 and change but there were no prizes). I'm running the last 10K, which also happens to be the hilly part of the course. I'm excited and nervous - going to try hard to stay healthly for the next 5 months and build up to 10K.

Otherwise, things are going okay from a training perspective. Did the Wilson St Hill on Friday (around 4K and 115 m of climbing) which is the biggest in the area to train on. I'm almost fit enough to try doing it twice, but not quite yet. I'm also building up my run - did 12 min straight as part of my 5.7K run. Gonna work on building up to 30 min straight by the end of the year. Achilles is still maybe a 6.5-7/10. Back/leg is a 7.5/10, and my right shoulder is probably a 6/10. I hope to start swimming soon, maybe in a week or two. I have my tattoo on Friday so I will likely wait until after I have recovered from that.

I also want to start other activities: rock climbing, cardio kick boxing, maybe crossfit?

We'll see how the week goes.

October

It's October 1st. Onto a new month. Started fresh with a run this morning. Almost 5.2 K in 27 min, longest run since my injury (Sept 13). Everything is starting to feel better slowly. I also rode 27K on Sunday, my longest ride this year. Last year I rode 30K, so I'm hoping to get to that before the end of October when the weather cools off.
Shoulder is still so-so, but getting better. It hurts the most at night. I still think I'm several weeks from swimming, but I will continue to work on the strength and ROM.

My goals for October:
Build up to 30K/1hr on the bike before I have to shift indoors.
Slowly build up running to 20 min continuous, total of 6-7K.
May consider some faster work once my Achilles is feeling better.
Shoulder - build up overhead strength, consider pool towards the end of the month, but November more likely.
Continue to strength and improve flexibility of my lower back and glutes.

358 days

358 days

Barrelman early bird registration is open. Debating if I want to commit early and save $50 or so. I should likely wait until I have my 2nd year schedule, but I will request that weekend off-call regardless. I haven't committed to a race that far in advance since I signed up for the 2015 IM Musoka.

Overall, things are feeling slightly better. Ran 4.7K this morning, broken down as 4 - 6 - 8 -4.
Trying to build up my endurance over long periods. Last time I probably jumped too quickly into speed, although things were feeling better. Going to bike tomorrow again.

Hoping that I can actually get in the pool soon. I have my tattoo appointment Oct 11, so with 2 weeks to heal I can hopefully get in the 2nd last week of October. That gives me another 3-4 weeks to strengthen up the shoulder.

Right shoulder: 5/10
Left Achilles: 6.5/10
Right Sciatic: 7/10
Left Sciatic: 7.5/10

Maybe my shoulder is getting better?

Barrelman - 361 days

Had physio check up on Tuesday. I originally was seeing him for my back and sciatic pain but now the focus has switched to my shoulder and Achilles. Overall it went well and he cleared me to start some exercises. Still have a ways to go before swimming, but I'm hoping that it's possible within 4-6 weeks.

Update: 359 days
Overall, feeling physically healthier this week. Unable to really train much due to time limitations, but did manage a bike ride this morning,about 20K in 40 min. That was definitely the first time in a while I've done an "easy" 20K ride and fairly decent afterwards. Hoping to build up to 30K before it gets too cold and I have to move inside.

I walk/ran a broken 4K on Tuesday, first time in over a week. Achilles was probably about 65%. Will run again on Saturday.

Training: 6/10
Physical health: 6/10

About ?363 days until Barrelman 2020

It's about 363 days until Barrelman (roughly). I looked at the 2020 Calendar and I suspect that Sept 20, 2020 will be the date of the race. I also think that 2020 is a leap year?

Here is where my training stands: Yesterday I did a trail run with Crystal about 3.5K. It was a nice run. My Achilles was feeling probably a 6/10. Wasn't bothered by running, but it felt okay. Glad to get out for the first run in about 8 days though.

This morning I woke up a bit sore, probably from doing like 6 hours of house work + run yesterday. I decided to go for an easy bike ride since I was off in the morning, and the weather was reasonably nice. I'm trying to keep riding outside until at least October, although I suspect once it gets cooler I'll have to shift indoors. I really don't like riding in the rain. Today I did 14K in 30 min, at a relatively easy pace (roughly 80% of FTP - 200W).

Tomorrow going to try to run again and will likely keep it easy.

My shoulder is still a mess, but I feel like maybe it's getting better. Tried some external/internal band exercises this morning.