Propriocetive training to treat injuries and to gain efficiency

Hello Everyone!

Those who follow my posts, know that I did not finish my last race due to a Achilles tendon injury.

Since then I couldn't run for more than a 100 feet on the asphalt, so I decided to try this proprioceptive training (which topics the video below), and already on my first day I could run for more than 2 miles in the sand. I wanted to run further, as it was so awesome to run pain free, but as I also explain in the video, this training requires patience to not cause any other injuries.

The proprioception idea is vast used in swimming, where is a lot harder to perceive your own movement. All those drill excercises are also proprioceptive, so not only useful to treat injuries but to improve efficiency.

Its also worth to say that each injury has it particularity and I would not recommend you to continue training if it is being painful. Also doble care for those who are taking anti-inflammatory, as they can hide pain, so they can also hide a worsening injury. I suggest you to keep away, the more you can, from any kind of drugs...

The workout was done here in Los Angeles, at the soft sand of Santa Monica Beach, and by clicking on the link below you can see all the data (distance, speed and route) recorded by Strava. 

Swimming with Sharks in Australia and the Kiwi Errr!!

This time I really overcame my best ever!! Hahaha

If you thought I could be crazy, now you can be sure of it!

Swimming with sharks in Australia and the Kiwi Errr!!

A super production Cavanha du Brazil!!

Like it, subscribe, share, comment, and have fun!!

Workouts, Playing by Ear!

While waiting for spots allocation in the Panamerican Championship, and also the definition of the Panamerican Games trials, I go playing by ear on my training periodization.

 

Self-coaching its not an easy call, specially when recently leaving one of the best coaches in the world. I do miss a lot of Siri Lindley's guidance, but on this season I will need to play with the cards I have.

The workouts need to follow a logic pattern, but not only based on numbers, Siri has taught me a lot of training by feel and building macrocycles carefully, to not only build expectations.

 

One of the hardest things on self-training is to define limits. Knowing when you are really tired, or when you can push a few more days before entering in the compensation stage.

 

As the idea is to train as hard as you can, we are always very close to the limits, and very often we go beyond this line. This will cost a few extra days to recover, but I don't think this is a big problem.The same way we want to overcome barriers on the race, why not to do it also with the training load!?

 

Although, you may not over-training close to races, as the side effects can last for more than a week. The stress its a lot bigger than pushing yourself 110% in the race day.

 

On this last week I had to step on the brakes. I was only with 1000 meters in, and I couldn`t swim 50m more!! I felt really weak, so I went back home and slept for 2 hours, following of two days off...

Training for 16 year, I have notice my range is about 3 hard weeks, by an easy one.

Starting the Mesocycle!! 



The first week, or microcycle is a super hero one!

Like a horse, I do strong and graceful workouts!

One after another, recovering fast, not rare to meet or improve personal bests.

Afterwards still having energy to walk the dog!

On the second week I know I am tired when talking to my sweet heart, Florência. If its not easy to understand women, try when tired and not in your first language!! Lol 

It gets hard to wake up and I will avoid any extra walk.

Besides painful, some workouts still surprisingly fast!

 

The 3rd week is muy,muy dura!! Not even in Portuguese I can communicate...

Not rare to get the phone and ask my self, who the hell I was suppose to call!? 

I also store empty cups in the fridge and forget about compromises.

I will only walk if the goal is to get food!!

The swimming pool gets heavier, the streets becomes hilly and the clock is always in a hurry!

Still strong workouts, but not very fast and nothing elegant!!

The End of Mesocycle!