7 week IM Kona countdown

Time is flying by and I'm happy to report that I am now running! Although it's only been a few 10 minute runs on the treadmill (three of them), I'm thrilled with my progress. I'm a firm believer in frequency over quantity when it comes to a return to activity after an injury for the body needs time to adapt to training stressors and frequent exercise will allow for slow but gradual adaptations. Also, in my situation, I'm learning new motor patterns and finding myself wanting to go back to old bad habits of arching my back (anterior pelvic tilt), using my back and hamstrings to move me forward and not engaging my glutes. So in an effort to fix these things, I need constant exposure to this movement - which means continuing with PT, strength and marching.

My movement specialist has been great as she touches me in the right spots so I can feel what muscles I should be using and where my body should be moving. She is also a stickler for posture. I'm also continuing to water jog and my deep water run workouts have become much more intense. I am typically exhausted after I finish them! In addition to daily strength, I feel like I am carrying around a lot of run fitness and stress without really running!

On Friday, Karel and I went out for our long ride. I was shocked how strong I felt and how much my glutes were working! If only I could carry this over to running right now! I enjoyed my time with Karel as it had been several week since we went on a long ride together. We thought we selected a more flat route (well, nothing is flat here in Greenville) where the miles would go by quicker. Although we did average 19.1 mph (which is super speedy for us here on our Gville roads), we still managed to collect over 5000 feet of elevation in 4.5 hours.

The swimming yards are accumulating and I find myself spending a lot of time in the water. Not complaining though as the pool is my happy place.

Weekly training stats 8/19-8/25
Total training hours: 19:55
Swim distance: 20,000 yrds (4:39)
Bike duration: 11:31
Run duration (treadmill running + water jogging): 2:45
Strength: 1:00 (not including PT work)

In addition to training, I spent all of last week finalizing my manuscript for my third book. I'm so relieved to put that behind me as writing two books over the course of 6 months required a lot of mental energy from me. But I'm super excited for my followers to read my third book. Hint: If you like, love or are interested in triathlon, I think you'll love my 3rd book.

Oh and lastly, we have two new additions to our furry family! More on this later but for now, a little bit of cuteness.

from Trimarni Coaching and Nutrition https://ift.tt/2NxCMSo