{"id":4291,"date":"2024-07-08T19:36:25","date_gmt":"2024-07-08T19:36:25","guid":{"rendered":"https:\/\/chrisrivard.com\/?p=4291"},"modified":"2024-07-08T19:36:25","modified_gmt":"2024-07-08T19:36:25","slug":"spring-reign","status":"publish","type":"post","link":"https:\/\/www.chrisrivard.com\/blog\/spring-reign\/","title":{"rendered":"Spring Reign"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">I started writing this post over a month ago, but didn&#8217;t quite know where it was going and I got really busy. Thus the title. We&#8217;re well into a string of 100\u00b0(F) days here in Portland. A couple of things to note going on this season.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I finally diagnosed the hamstring issued that has plagued me for years (I know). It was never bothersome enough to stop me from running a moderate pace, only running fast. I was focused on building a big base from around February &#8211; May and most runs were Z1\/Z2 &#8211; super easy pace. And then I ran with my youngest daughter one Saturday and she kicked up the pace to put dad in the pain cave (successfully) and I aggravated the hamstring. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That led to a lot of research and the diagnoses that it was high hamstring tendinopathy. And the long path to physical therapy that mostly consists of hamstring strengthening exercises &#8211; but not stretching. A little counterintuitive. What I&#8217;ve found helped a lot is a prone hamstring exercise with a resistance band. Doing this exercise before a run to warm up the hamstring and tendon has done wonders for my runs (and pace). <\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4299\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5760.jpg?w=768\" alt=\"\" class=\"wp-image-4299\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4303\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5758.jpg?w=1024\" alt=\"\" class=\"wp-image-4303\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4301\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5750.jpg?w=1024\" alt=\"\" class=\"wp-image-4301\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4298\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5742.jpg?w=1024\" alt=\"\" class=\"wp-image-4298\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4296\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5729.jpg?w=1024\" alt=\"\" class=\"wp-image-4296\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4300\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5712.jpg?w=1024\" alt=\"\" class=\"wp-image-4300\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4302\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5705.jpg?w=768\" alt=\"\" class=\"wp-image-4302\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4297\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5698.jpg?w=768\" alt=\"\" class=\"wp-image-4297\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4304\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5694.jpg?w=768\" alt=\"\" class=\"wp-image-4304\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4295\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5683.jpg?w=769\" alt=\"\" class=\"wp-image-4295\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"4305\" src=\"https:\/\/chrisrivard.com\/blog\/wp-content\/uploads\/2024\/07\/img_5643.jpg?w=768\" alt=\"\" class=\"wp-image-4305\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In June, I finally had the gum graft that I had been putting off for a year &#8211; and required stitches in my mouth for 6 weeks. Double-yikes. I was advised not to run or lift for 3 weeks while everything healed up. The doc never said anything about cycling though, so I hopped on the gravel bike and went exploring. Happy to report I&#8217;ve cracked the code of <a href=\"https:\/\/www.omtm.cc\/\">long rides<\/a> in Portland. I&#8217;ve been in a super-loop where the cycling has helped the hamstring, and my overall Vo2 capacity &#8211; which has helped my running. My running mileage is back up to 30 miles a week&#8230; and my cycling miles are up to around 100 miles with a few long rides thrown in the past month. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A couple of other things that have been like icing on the cake this year&#8230;. I stopped drinking coffee (which has helped my sleep and recovery, and I stopped drinking alcohol &#8211; which was wreaking havoc on my HRV (heart rate variability score). I didn&#8217;t drink much before, but a beer a week was messing up my sleep which messes up my recovery, which messes up my workout the next day. I have since discovered <a href=\"https:\/\/athleticbrewing.com\/\">NA beer<\/a>, so when I get the feeling, I reach for one of those. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A couple of other nutrition tweaks &#8211; no more ultra processed food poison&#8230; and I&#8217;m trying to hit over 100 grams of protein per day with protein shakes and protein in my oatmeal. I wasn&#8217;t carrying much extra weight, but I&#8217;ve managed to lose about 16 pounds. Which has boosted my cycling FTP and running V02Max. So yeah. I think I might be entering my 2nd act. I&#8217;m just below my racing weight when I ran Mountain Lakes 100, but more fit. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oh&#8230; and almost forgot. And I got a mountain bike. Which I haven&#8217;t had in about 10 years. It was time. So I&#8217;ve been back on the local trails and trying to get the girls out riding with me. It&#8217;s a full squish YT Izzo. Bike geometry has completely changed in the past 10 years &#8211; this is a 29&#8217;er &#8220;down-country \/ trail bike&#8221;. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;ve got a half marathon coming up in 3 weeks with my older daughter. I&#8217;ll try to stay with her as long as I can. Mrs. Rivard will be running a full marathon in the hopes of qualifying for Boston (again). It will be a fun weekend of racing!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;m thinking of this season as a warm up for some more racing next spring. I missed a few of the early gravel races &#8211; but I&#8217;ve got them on the calendar for next year. And I see more more ultras in my future. This is the way of the endurance junky. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Skrillex &amp; Boys Noize - Fine Day Anthem (Official Audio)\" width=\"629\" height=\"354\" src=\"https:\/\/www.youtube.com\/embed\/wTR-ScwmOXI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>I started writing this post over a month ago, but didn&#8217;t quite know where it was going and I got really busy. Thus the title. We&#8217;re well into a string of 100\u00b0(F) days here in Portland. A couple of things to note going on this season. I finally diagnosed the hamstring issued that has plagued [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4302,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sartor-resartus"],"_links":{"self":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/posts\/4291","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/comments?post=4291"}],"version-history":[{"count":0,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/posts\/4291\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/media?parent=4291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/categories?post=4291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/tags?post=4291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}