Rebuilding a Runner

It's been a very long and very short month since I jacked up my back and had to skip my goal race. The recovery has been up and down; on individual days it's sometimes hard to detect improvement, but in big picture terms, I'm definitely getting better. My chiro didn't see the need to schedule another appointment after this week, and my PT doesn't want to see me for another two weeks. I'm gonna assume it's because I'm improving, and not because they find me endlessly annoying. Monday starts the official rebuilding process to make me better, stronger, faster, although not bionic. Emily said to me the week I canceled my trip/race plans that there must be some reason I wasn't supposed to do that race. At the time I didn't want to hear that, and let her know quite clearly/crudely (sorry 'bout that, Emily!), but now, it seems perhaps there is a greater plan than I can conceive of.

Rogue is conducting a pilot training program based on heart rate. It's targeted at runners who are prone to overtraining and have been stuck in performance plateaus or have had chronic injuries as a result. They received more than 80 applications for 15 spots in the training group. For all the disappointment of missing my marathon, that and my other chronic injuries seem to have put me unequivocally in the "yes" pile. Not necessarily something to be proud of, but it's a fantastic opportunity. My back has recovered enough that I can do sustained running for 30+ minutes, but if this morning's run is any indication, this is going to feel like starting from ground zero, yet again. That might be a good thing since I'll be learning a whole new way of training.

I spent some time this morning getting to know my heart rate monitor. It said my VO₂ max is 43, which is off the chart for my age. It was "heartening" considering how much my level of activity has dropped in the last month. I'll find out my true VO₂ max this week in a lab test (treadmill, heart rate monitor, face mask oxygen measurement, fun!). I won't be terribly surprised to learn that I've been doing my "comfortably easy" runs at a higher heart rate than I should, which ultimately compromises my recovery and ability to improve. I come by my tendency to overdo/overtrain honestly, but I'm learning there's a more effective way to train, and, if I want to continue to train, race, and improve, I can't afford not to give this my best shot.

Giving this my best shot means making some fundamental changes in other areas of my life. While I improved my rest and nutrition during my last training phase, I can do better. In an effort to keep myself honest, here's the rebuilding plan for the foundation - the things that will make my runs and training more enjoyable and more effective:

Rest - no more operating from a small, but consistent sleep deficit. I can function on 6-7 hours of sleep, but that adds stress to my system and over time, hinders my performance. Goal: 7-8 hours of sleep, consistently
Nutrition - this one calls for a bulleted list:

• do a two week carb sensitivity test
• eliminate foods that create cravings or decrease feelings of well-being and ability to perform (sugar, gluten, most dairy, caffeine, and alcohol immediately come to mind, others to be determined from sensitivity test)
  
• keep a food log - this will help with the carb sensitivity test, and help me stick with my plan
  

Strength - at least two strength workouts/week. A combination of Rogue Core workouts, Schrupercises, or time in the fitness center at work, primarily leg & core strength
Cross Training - swim or bike at least once a week, 40-45 minutes each
Flexibility - practice yoga twice a week, maintain PT exercises for my back
Recovery - monthly massage, post-run stretching, trigger point, and ice baths (as needed)

I'll track all of this, but probably not publicly. Some of these things, specifically the rest and nutrition aspects, will contribute to improving my overall well-being and making my life more enjoyable and effective. I'm clear on the fact that it's a privilege for me to be able to run and train and compete in events. I'm fortunate and grateful to have the physical health and resources to be able to do these things. I deserve to take the best possible care of myself, but I haven't been doing so. I have a genetic predisposition to high cholesterol, and have often said I would make drastic changes to my diet, if it were necessary for medical reasons. So far, my athletic pursuits have been enough to keep my ratio healthy. But running has evolved into something more than getting across a finish line or staying fit. I want to see how far I can go and how fast. That begs a deeper level of commitment and dedication than I've previously given to my athletic performance. This is a record of that commitment.

I feel like this rebuilding process needs a catchy name.