This is part two of my last blog pertaining to running and overuse injuries. Check it out at my company's website at the link below.
http://ptsolutions.com/overcoming-running-overuse-injuries/
Showing posts with label sports rehabilitation. Show all posts
Showing posts with label sports rehabilitation. Show all posts
Thursday, July 2, 2015
Tuesday, July 2, 2013
Race Report: State Championship Road Race
Winning the State Championship Road Race didn't make my list of goals for 2013. It was not a key race for me. I considered it too hard of a course; one that did not suite my strengths, and actually preyed on my weaknesses. Well, first the venue changed and I thought I could place top 5. Next, I started racing really strongly and thought who knows. Then, the finish changed on the course; it would no longer be a hill top finish, but a slightly downhill to flat run into the line. Time to pony up, I thought. I wasn't promising myself anything, but I went in knowing what I needed to do to get to the finish with the lead group. The rest should work its way out.
All the cat 4 head's of state showed up Saturday morning for the 56 miles, 5 climbs + risers course through beautiful Avery Trace outside of Cookeville, TN. I knew who would be attacking early, who would push the pace on the climbs, who would threaten the sprint finish, and overall who I needed to stay with.
The race started out as I had predicted. We started the first climb and one of the junior riders attacked immediately. He was in a bend up the road maybe 6 riders ahead of me when he crashed. That's right, crashed going up the first climb. It appeared he was attacking with too much gusto, lifted his front wheel, the wheel came down a little sideways, and he went over the top (I later heard him say he pulled out of his pedal.) I couldn't help but laugh a little as I road past him (It was okay; he hopped right up and was getting back on the bike.).
That first climb did make me push a decent amount and even then I went back through the peloton a few positions. We descended and shortly after started climb #2. The same junior was back and ready for more. He attacked again and took two more guys with him, I think both juniors as well. We let them go knowing they wouldn't be able to hold it and our group could pull them back whenever we chose. This 2nd climb was a little easier for me as I stayed in the front. It wasn't long after I led the descent down the backside of climb #2 that we were onto climb #3. It's a little fuzzy in my memory, but I believe I stayed up there in the front again, because I'm pretty sure I led the charge down the backside and the first pull on the flats to try to bring in the junior breakaway guys. The rest of the group wasn't as set on bringing in the break yet, so after 2-3 pulls we just chilled and strolled along until we hit climb #4: the most important climb in my race book. We had caught 2 of the 3 breakaway guys, so only the eager junior attacker was still out front as we started climb #4.
Climb #4 started gradual and then picked up, and so did everyone else. I'm assuming the climbers and other top guys in the race all had the same idea: "Drop Matt on this climb." We hit it hard. I started to fade and watch several riders pass me. I could see the head's of state going up the road. That's when I ponied up. I said heck no. I kicked it and accelerated hard. I caught back on a wheel and stayed glued to it. Pleasantly the climb ended shortly after that. The field didn't let up though. They were playing it smart and knew that if they had made any gaps on me, they could capitalize and put me away with a big effort on top of this plateau, as the descent from this mountain would not come until 16 miles down the road. We were hauling on top of this mountain and I was hanging on to the last wheel in a group of guys strung out maybe 15 riders long. The gradient tilted my way a bit and I eased back through these guys and up to the front. I'm not sure, but I'm betting they were shocked to see me. I was at the front again as we started to slow back down and we could see the lone breakaway guy just up the road. Once he turned around and saw us, he sat up and waited to get absorbed.
We continued on pretty easily for the next few miles; no one wanted to do any work. I remember taking pulls on the front and letting my mind wander as I gazed at the beautiful landscape around me. We strolled up to the feed zone where I was able to get a nice cold bottle of water thanks to awesome volunteers out there in the heat giving up their Saturday. Somewhere over the next 2-4 miles, I guess I was dazed with the countryside and not paying attention to the race, as were most other riders. One rider got off the front and out of sight. Most of us (only the breakaway rider's head of state teammate and one more guy knew) had no idea there was a rider off the front. And the lackadaisical riding continued once we passed the feedzone. So, we were cruising around at 17 and 18 mph through the valley with one rider riding away with the State Road Race victory. Somehow we all came to that realization with about 8 miles to go. The pace picked up and attacks started going off the front. We were back to racing. The eager junior also made another appearance with a big attack when I was leading the group. No one responded, so it was up to me to drag this guy back in. Starting slowly I reeled him shutting down the attack by myself. We made a 90' left hand turn and started up a decent sized hill. There was the lead rider. We could see him 3/4's up the climb. He was within reach and we would not be racing for second place (that's always a crappy feeling). As we got to the top of the climb, the race officials told us to pull over and stop riding. We were being neutralized. The reason and tragedy was then explained to us on the side of the road. The Master's 40+ race that had started before our race had a crash at the finish line, a very bad crash. The official told us there were bodies laying on the asphalt and an ambulance at the finish. We were being stopped so they could fly a helicopter in to pick up the rider that had crashed so badly. Now that things have settled, we know he was flown to Vanderbilt and taken off the ventilator later Saturday night. I'm told he will be okay now suffering a broken jaw, broken teeth, heavily lacerated tongue, and severe facial contusions. Another rider in the same crash was better off and only had a broken collar bone and transported via ambulance to a local hospital.
Now that we got some perspective and let our legs go cold from standing on the side of the road for 25 minutes, they were going to restart our race. The officials determined the lead rider had a 53 second gap on the field at the turn at the bottom of the hill, but since we were closing in on him, they were only going to give him 45 seconds when we restarted. They let him go and the clock started. I lined up in front next to Michaelee, teammate of the lead rider, so that I could get a jump and start the chase. We told each other best of luck and to make sure to ride safely. At this point we were all happy to still be upright on our bikes. At 45 seconds the official let us go. The five mile man hunt was on. I took a big first pull knowing I wouldn't be getting any help from Michaelee and his other teammates. Thankfully, there were still a few other guys that wanted to work and race for 1st, not 2nd. Once we had the lead rider in sight again, two guys attacked and bridged up to him, one was a teammate of his. We kept pulling along in the pack. At 2K to go, the road went up again. I had to put in another big effort to stay with everyone as they attacked. Just over this hill we caught the 3 lead riders. Now it was the downhill run into the finish with less than 2K to go. We started charging and were close to top speed by the 1K to go sign. Michaelee was moving up on the left along the center line. I was towards the center/right, but there were still two guys in front of me: one dead center in the road and one to the right along the white line. They were staggered with just a bit of a gap between them. If the center guy had accelerated or the right guy slowed, I would have been trapped and the race would have been over. Thankfully that did not happen; if anything the gap opened slightly as I approached. I saw the hole and jumped through gaining ground to be back alongside Michaelee. About that time, Michaelee stood up and kicked to start his sprint. We were far out, still about 600 meters from the finish. I couldn't wait though. I had to go with him. I jumped too. 500 meters to go and I had moved pass Michaelee and sat back down in the saddle, still no finish line in site. We came around a slight bend in the road and there was the finish line. I took a look over my left shoulder. Michaelee was still close, about 5 bike lengths. I stood to kick again as we passed the 200 meters to go sign. I took another look over my shoulder and could still see Michaelee, but this time I felt comfortable. I sat up just before the line and flew through the finish line crowd, the 2013 Cat 4 TN State Road Race Champion.
I must give credit where credit is due though. Thomas Evans riding for Knox Velo practically adopted me as a teammate for the day. We conversed throughout the race, he agreed to help guide me up the climbs, he worked with me to pull guys back in, he set pace on the front when no one would, he gave great efforts in the final five miles to pull those guys back in. Without Thomas, I'm pretty sure the day would have been very different. Thank you Thomas and I hope you get to read this. If there had been money on the line, it definitely would have been split with you.
All the cat 4 head's of state showed up Saturday morning for the 56 miles, 5 climbs + risers course through beautiful Avery Trace outside of Cookeville, TN. I knew who would be attacking early, who would push the pace on the climbs, who would threaten the sprint finish, and overall who I needed to stay with.
The race started out as I had predicted. We started the first climb and one of the junior riders attacked immediately. He was in a bend up the road maybe 6 riders ahead of me when he crashed. That's right, crashed going up the first climb. It appeared he was attacking with too much gusto, lifted his front wheel, the wheel came down a little sideways, and he went over the top (I later heard him say he pulled out of his pedal.) I couldn't help but laugh a little as I road past him (It was okay; he hopped right up and was getting back on the bike.).
That first climb did make me push a decent amount and even then I went back through the peloton a few positions. We descended and shortly after started climb #2. The same junior was back and ready for more. He attacked again and took two more guys with him, I think both juniors as well. We let them go knowing they wouldn't be able to hold it and our group could pull them back whenever we chose. This 2nd climb was a little easier for me as I stayed in the front. It wasn't long after I led the descent down the backside of climb #2 that we were onto climb #3. It's a little fuzzy in my memory, but I believe I stayed up there in the front again, because I'm pretty sure I led the charge down the backside and the first pull on the flats to try to bring in the junior breakaway guys. The rest of the group wasn't as set on bringing in the break yet, so after 2-3 pulls we just chilled and strolled along until we hit climb #4: the most important climb in my race book. We had caught 2 of the 3 breakaway guys, so only the eager junior attacker was still out front as we started climb #4.
Climb #4 started gradual and then picked up, and so did everyone else. I'm assuming the climbers and other top guys in the race all had the same idea: "Drop Matt on this climb." We hit it hard. I started to fade and watch several riders pass me. I could see the head's of state going up the road. That's when I ponied up. I said heck no. I kicked it and accelerated hard. I caught back on a wheel and stayed glued to it. Pleasantly the climb ended shortly after that. The field didn't let up though. They were playing it smart and knew that if they had made any gaps on me, they could capitalize and put me away with a big effort on top of this plateau, as the descent from this mountain would not come until 16 miles down the road. We were hauling on top of this mountain and I was hanging on to the last wheel in a group of guys strung out maybe 15 riders long. The gradient tilted my way a bit and I eased back through these guys and up to the front. I'm not sure, but I'm betting they were shocked to see me. I was at the front again as we started to slow back down and we could see the lone breakaway guy just up the road. Once he turned around and saw us, he sat up and waited to get absorbed.
We continued on pretty easily for the next few miles; no one wanted to do any work. I remember taking pulls on the front and letting my mind wander as I gazed at the beautiful landscape around me. We strolled up to the feed zone where I was able to get a nice cold bottle of water thanks to awesome volunteers out there in the heat giving up their Saturday. Somewhere over the next 2-4 miles, I guess I was dazed with the countryside and not paying attention to the race, as were most other riders. One rider got off the front and out of sight. Most of us (only the breakaway rider's head of state teammate and one more guy knew) had no idea there was a rider off the front. And the lackadaisical riding continued once we passed the feedzone. So, we were cruising around at 17 and 18 mph through the valley with one rider riding away with the State Road Race victory. Somehow we all came to that realization with about 8 miles to go. The pace picked up and attacks started going off the front. We were back to racing. The eager junior also made another appearance with a big attack when I was leading the group. No one responded, so it was up to me to drag this guy back in. Starting slowly I reeled him shutting down the attack by myself. We made a 90' left hand turn and started up a decent sized hill. There was the lead rider. We could see him 3/4's up the climb. He was within reach and we would not be racing for second place (that's always a crappy feeling). As we got to the top of the climb, the race officials told us to pull over and stop riding. We were being neutralized. The reason and tragedy was then explained to us on the side of the road. The Master's 40+ race that had started before our race had a crash at the finish line, a very bad crash. The official told us there were bodies laying on the asphalt and an ambulance at the finish. We were being stopped so they could fly a helicopter in to pick up the rider that had crashed so badly. Now that things have settled, we know he was flown to Vanderbilt and taken off the ventilator later Saturday night. I'm told he will be okay now suffering a broken jaw, broken teeth, heavily lacerated tongue, and severe facial contusions. Another rider in the same crash was better off and only had a broken collar bone and transported via ambulance to a local hospital.
Now that we got some perspective and let our legs go cold from standing on the side of the road for 25 minutes, they were going to restart our race. The officials determined the lead rider had a 53 second gap on the field at the turn at the bottom of the hill, but since we were closing in on him, they were only going to give him 45 seconds when we restarted. They let him go and the clock started. I lined up in front next to Michaelee, teammate of the lead rider, so that I could get a jump and start the chase. We told each other best of luck and to make sure to ride safely. At this point we were all happy to still be upright on our bikes. At 45 seconds the official let us go. The five mile man hunt was on. I took a big first pull knowing I wouldn't be getting any help from Michaelee and his other teammates. Thankfully, there were still a few other guys that wanted to work and race for 1st, not 2nd. Once we had the lead rider in sight again, two guys attacked and bridged up to him, one was a teammate of his. We kept pulling along in the pack. At 2K to go, the road went up again. I had to put in another big effort to stay with everyone as they attacked. Just over this hill we caught the 3 lead riders. Now it was the downhill run into the finish with less than 2K to go. We started charging and were close to top speed by the 1K to go sign. Michaelee was moving up on the left along the center line. I was towards the center/right, but there were still two guys in front of me: one dead center in the road and one to the right along the white line. They were staggered with just a bit of a gap between them. If the center guy had accelerated or the right guy slowed, I would have been trapped and the race would have been over. Thankfully that did not happen; if anything the gap opened slightly as I approached. I saw the hole and jumped through gaining ground to be back alongside Michaelee. About that time, Michaelee stood up and kicked to start his sprint. We were far out, still about 600 meters from the finish. I couldn't wait though. I had to go with him. I jumped too. 500 meters to go and I had moved pass Michaelee and sat back down in the saddle, still no finish line in site. We came around a slight bend in the road and there was the finish line. I took a look over my left shoulder. Michaelee was still close, about 5 bike lengths. I stood to kick again as we passed the 200 meters to go sign. I took another look over my shoulder and could still see Michaelee, but this time I felt comfortable. I sat up just before the line and flew through the finish line crowd, the 2013 Cat 4 TN State Road Race Champion.
I must give credit where credit is due though. Thomas Evans riding for Knox Velo practically adopted me as a teammate for the day. We conversed throughout the race, he agreed to help guide me up the climbs, he worked with me to pull guys back in, he set pace on the front when no one would, he gave great efforts in the final five miles to pull those guys back in. Without Thomas, I'm pretty sure the day would have been very different. Thank you Thomas and I hope you get to read this. If there had been money on the line, it definitely would have been split with you.
Wednesday, January 2, 2013
May 2013 Be Better Than 2012
From broken wheels, broken shoes, a broken Garmin, and broken dreams to the "one lap to go" finish at Johnson City and the amazing crash finish for 2nd at Moab. From being hit by a car to surgery and 6 weeks of NWB crutch ambulation. It's been pretty obvious that 2012 was not my year. Most of the goals I set for 2012 were not achieved. They must roll forward to 2013 where they have snowballed into even bigger aspirations; because as a friend once told me, a champion lives on to race another day.
In 2013, I am chasing jerseys. I have 6 in mind listed in order of difficulty.
1. TORBRA Cat 1 BAR Champion
2. TBRA Cat 4 BAR Champion
3. Xterra Southeast Regional Champion
4. TBRA Cat 4 Crit State Champion
5. TORBRA Cat 1 XC State Champion
6. Xterra USA National Champion
The thing that will make this complicated and hard to accomplish is scheduling. I'm assuming a lot of these races will fall on the same weekends and I'll have to chose which to do. I already know one of our mandatory Saturday guest lectures for school will occur on a Saturday race day in April. Skip class? I think so. Other goals include:
7. Continue to succeed in school by learning all I need to know
8. Maintain my GA position by staying on top of my hours
9. Train methodically and scientifically for better performance
10. Fully adapt and incorporate my new, less stressful running stride
11. Travel more, for races and to visit friends
12. Ride 5,000 miles
The miles should come pretty easily if I follow my training program required for success in earning all the jerseys. Merely a task I would like to concur that was listed as a goal last year and didn't achieve. Even with being off the bike for about 5 months, I was able to ride 3,516 miles in 2012, about 400 more miles than I rode in 2011. The front half of the coming season will be loaded heavy with cycling events with a mid summer transition to heavy triathlon racing and training. This should help me accomplish the cycling goals since for the first time ever, training will have a sole cycling focus. Delaying triathlons will also give my knee more time to recover so that I can get back to running form. Currently, I haven't been able to run more than a mile without knee pain, and that mile was on the treadmill.
I have my work cut out for me now. Time to get serious and put in all the training necessary for success. Time management will be key to balancing all the workouts with all the school. Time to go to work.
In 2013, I am chasing jerseys. I have 6 in mind listed in order of difficulty.
1. TORBRA Cat 1 BAR Champion
2. TBRA Cat 4 BAR Champion
3. Xterra Southeast Regional Champion
4. TBRA Cat 4 Crit State Champion
5. TORBRA Cat 1 XC State Champion
6. Xterra USA National Champion
The thing that will make this complicated and hard to accomplish is scheduling. I'm assuming a lot of these races will fall on the same weekends and I'll have to chose which to do. I already know one of our mandatory Saturday guest lectures for school will occur on a Saturday race day in April. Skip class? I think so. Other goals include:
7. Continue to succeed in school by learning all I need to know
8. Maintain my GA position by staying on top of my hours
9. Train methodically and scientifically for better performance
10. Fully adapt and incorporate my new, less stressful running stride
11. Travel more, for races and to visit friends
12. Ride 5,000 miles
The miles should come pretty easily if I follow my training program required for success in earning all the jerseys. Merely a task I would like to concur that was listed as a goal last year and didn't achieve. Even with being off the bike for about 5 months, I was able to ride 3,516 miles in 2012, about 400 more miles than I rode in 2011. The front half of the coming season will be loaded heavy with cycling events with a mid summer transition to heavy triathlon racing and training. This should help me accomplish the cycling goals since for the first time ever, training will have a sole cycling focus. Delaying triathlons will also give my knee more time to recover so that I can get back to running form. Currently, I haven't been able to run more than a mile without knee pain, and that mile was on the treadmill.
I have my work cut out for me now. Time to get serious and put in all the training necessary for success. Time management will be key to balancing all the workouts with all the school. Time to go to work.
Tuesday, October 2, 2012
Down Time
I have been meaning to write an update about how surgery went and the rehab was coming for some time now, but just never got motivated to do it. I could always find a reason to put it off. It's amazing how inefficient my life is currently. I am doing very little outside of school which is only half a day Monday through Friday, but I still can't find down time to write a post or study the training book I'm trying to read. Staying busy with training, school, and social life really pushed me to fine tune my time management skills and make the most of my days. Last spring I was in class from 8-5 four days of the week and putting in around 12 hours of training a week. I stayed on top of everything. Where did that motivation, determination, and work ethic go? Down the drain with my activity level I have to assume.
Anyway, surgery went well and recovery is taking an eternity. Not exactly, but being on crutches for 45 days was a long time. I watched as my calf and quads shriveled away as my hands and armpits became calloused. It was so liberating when I could finally walk and be free from my crutches. Then walking made me sore. And I loved it. I am now back in therapy trying to regain my strength. It is a slow process. I have yet to feel any soreness in my thighs because my calf and foot intrinsic muscles are so weak and atrophied that they limit my abilities for higher function. My lower leg and foot tremble after walking long distances or in single leg stance. I like the sense of improvement, but I want more progress in more areas.
In addition to not having the motivation to write, I also was never really sure how much I wanted to divulge when I finally did write something. I definitely struggled there for a while, but I now feel close to the home stretch of being able to resume normal life again. The strength will have to come over the next several months. I cannot expect to just jump back into the form I had. It had taken 5 solid months to get there coming from an able body. It will take a lot longer now. I'm getting excited about buying new equipment, my new bike, and planning for the next race season. I have a lot of unaccomplished goals from this year that will get carried over with a new vengeance. I feel like I got robbed: my bike, my fitness, my strength, my power, my races, my season, my standings, my championships, my jerseys, my glory. And that will have to drive me early in this rehab process to regain my form. I'm just waiting for my foot strength to catch up with the rest of my body in order to proceed to the next level.
Anyway, surgery went well and recovery is taking an eternity. Not exactly, but being on crutches for 45 days was a long time. I watched as my calf and quads shriveled away as my hands and armpits became calloused. It was so liberating when I could finally walk and be free from my crutches. Then walking made me sore. And I loved it. I am now back in therapy trying to regain my strength. It is a slow process. I have yet to feel any soreness in my thighs because my calf and foot intrinsic muscles are so weak and atrophied that they limit my abilities for higher function. My lower leg and foot tremble after walking long distances or in single leg stance. I like the sense of improvement, but I want more progress in more areas.
In addition to not having the motivation to write, I also was never really sure how much I wanted to divulge when I finally did write something. I definitely struggled there for a while, but I now feel close to the home stretch of being able to resume normal life again. The strength will have to come over the next several months. I cannot expect to just jump back into the form I had. It had taken 5 solid months to get there coming from an able body. It will take a lot longer now. I'm getting excited about buying new equipment, my new bike, and planning for the next race season. I have a lot of unaccomplished goals from this year that will get carried over with a new vengeance. I feel like I got robbed: my bike, my fitness, my strength, my power, my races, my season, my standings, my championships, my jerseys, my glory. And that will have to drive me early in this rehab process to regain my form. I'm just waiting for my foot strength to catch up with the rest of my body in order to proceed to the next level.
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