Tag: City Sports & Physiotherapy

2019 week forty five

Book Read
None

Kilometres Ran
week forty five – 70.1

2019 to date: 2,321 KM

I didn’t read any books this week but I read some other stuff. First was a Vice article called I Accidentally Uncovered a Nationwide Scam on Airbnb and Airbnb really doesn’t seem to care. Whether or not you use Airbnb it’s an interesting article, and if you do use it there are some useful tips to watch out for when looking for a place to sleep. Most of the rest of the stuff I read was also about sleep after my physiotherapist suggested I try paying some attention to the Orthostatic HR Test. I’m not very good at it because when my wake alarm goes off at 5:10 a.m. checking my heart rate is the last thing on my mind. Anyway, the test goes like this:

HR1 = HR on waking (or resting completely for 15 minutes)
HR2 = Stand-up, pause for 15 sec then take HR again
HR2 – HR1 = X
If X is >15-20 beats per minute difference, you’re likely not fully recovered from the training of the day prior and should take it easy.

It’s not an exact science especially since I only just barely trust the optical heart rate monitor on the back of my Garmin Forerunner 235. But at 5:11 Thursday morning, after getting smashed on the track at the Mile2Marathon workout the night before (the Kipchoge Special: (2,000 / 400 / 1,000 / 200) x3) and then not getting to sleep until well after 11 p.m. it pretty firmly suggested I take an easy day.

Along with the heart rate math, my physiotherapist sent a couple article on sleep. The first, a pretty easy read titled Sleep, Recovery and Human Performance, which is pretty high level. The biggest take away being that I need to find a way to convince my employer that I need to take a 15-30 minute nap between 2 and 4 p.m. And I am seriously considering giving up my lunch break for some quiet time in the afternoons. The other is the opposite of high level – IOC consensus statement on relative energy
deficiency in sport (RED-S): 2018 update from the British Journal of Sports Medicine. I was pretty tired (no surprise) when I started reading it on my phone so suffice it to say I’m going to need to revisit it.

Tiiii-yerd.

Then because the world seems to want to hammer this sleep idea home, and the Baader-Meinhoff phenomenon is real, Alex Hutchinson’s Sweat Science column in Outside this week was 5 Laws of Sleep for Athletes, which among other things reaffirmed that I need to nap more. In the article there’s a link to a sleep questionnaire from the Centre for Sleep and Human Performance. I completed it and scored 7, “which indicates that you have mild clinical sleep difficulty.”

So with four weeks to go until the California International Marathon I have one really hard week and then one pretty hard week and then a sorta hard week-ish and then a taper and I am laser focused on the task at hand but I will also be trying really hard to spend at least 56 hours per week for the next four weeks horizontal.

Easing Into Autumn

Books Read:
30. Rue — Melissa Bull

Kilometres Ran:
week thirty eight — 51.3
week thirty nine — 55.5

To date: 2,247 km

A rather warm and lovely autumn day and I strolled on down to the Vancouver Public Library for the annual WORD festival and I ran into Brian Kaufman at the Anvil Press table and I think I called him Kevin and I picked up a copy of Melissa Bull’s Rue, which is really great, as well as a copy of the late Jamie Reid’s posthumous book A Temporary Stranger, which I’m told is really great, and I hope to get around to reading it soon. I stopped by Talonbooks’ table and said hello to Kevin Williams but I don’t think I called him Brian. The weather was really nice, especially for an otherwise cursed WORD and yet Elee Kraljii Gardiner managed to find a table in the shadows from which to shiver and hawk her new chapbook Trauma Head. And so another onto the to read pile. I made it to 30 at 39 weeks. I have 13 weeks to read 32 more books to beat last year. Or 65 to reach my goal. Neither seems likely.

However, surpassing my running goal does seem likely. At the end of 39 weeks I should be at 1,950 kilometres. So I’m about 300 ahead, which is good because my knee has been bothering me since Copenhagen and I finally went to see Timberly at City Sports & Physiotherapy today and she basically (not really basically, ahem…) told me that she doesn’t want me running for a couple weeks, which she also acknowledged with perhaps a slight sideways eye that I probably was not going to follow so maybe no more than 5 km no more than two or three times per week for the next couple weeks but she’d prefer I just ride a bike, which is all going to really throw off my plans to set a new 10 km PB at the Granville Island Turkey Trot on Thanksgiving Monday morning. Also I think that this might be my last 10 km race. I don’t really like the distance, and I’m pretty slow. I much prefer the longer runs. But also if you’ve been following this you’ll probably have found that I tend to say I’m not interested in doing that and then doing it anyway *cough* marathon *cough* so who knows? To be honest I only signed up in order to get the RUNVAN Hat Trick.