Presence Precedes Context by Coach Jamie Silber
Guest blog by Coach Jamie Silber
As some of you may know, besides my duties as your CFLA Triathlon and Running coach, I also moonlight as TeamUSA Triathlete.
Last year everything was coming up roses for me. I took 5th at the US Triathlon Championships and followed that with a 7th place at the World Championships. This year however, the wheels came off early with an debilitating injury and its been a lesson learned ever since.
In February I was on an easy run during a CFLA workout, when out of the blue, my calf muscle went – POP! At 52 years old, I knew the recovery period for this type of injury would take longer than others. I would invest time in therapy and augment my training accordingly. But what I wasn’t prepared for, was my state of mind. For several months leading up to my key events this year, I had to reevaluate the context of my training. Normally 80% of my training volume is at 90% of maximum effort or what our community knows as “Competition”. I spent the better part of the late winter and spring relegated to only “Practice” workouts in and out of the gym. I found it very frustrating holding back the intensity and varying the elements to work around the injury. As my key events were drawing near and my injury healing, I was not confident in my fitness nor was I mentally prepared to accept the results. But that was not going to stop me, when you compete, its all or nothing, right?
My first race back was a disaster!
Shortly after getting off the bike and on the run, this time I herd a “SQUISH”, my calf muscle pulled again! What was I thinking? Well, after the fact, I can tell you I wasn’t present to my situation. There’s no way I should have pushed that hard on my first race back. Even though it was a competition, I should of been present to my recovery. It’s a tough pill to swallow when you know what you’re capable of, but knowing full well what is presently realistic. I had a few more events on the calendar and vowed to change my mindset. So, four weeks after the “SQUISH” incident, I was competing again at the National Championships. This time, I decided to “PRACTICE” at a competition….whaaaat?
I set clear and obtainable goals for the event. Yes, there was a little intensity sprinkled, but I had my do list:
Head down on the swim, exit to bike at an ez jog pace, manage 90rpms and chase no one, run off the bike with a stride rate of 30/per 10secs. and most importantly, have fun!
This was a game changer! My finishing time was irrelevant and my spirits were off the charts. Everything went as planned and I can’t remember the last time feeling that good about a performance.
The lesson learn was simple: Presence precedes context.
(Shout out to Vivek for the title of this blog.)
A) QAMRAP 9
100m SB Front carry
60sec Handstand hold
B) 3 RFQT
8 Power snatches (~55%)
3-5 x 3 (~85-90%)
Courtesy CF Rancho Cucamonga
800 M Run
50 sit-ups, 50 Deadlifts (135/95)
800 M Run
35 sit-ups, 35 DL
800 m run
20 sit-ups, 20 DL
“Tabata These Ones”
Row for Calories
200 Double unders
30 HR Pushups
30 Overhead squats (50-55%)
20 Inverted burpees
3-5 x 3 (~85-90%)
Work up to heavy 5