I don't think you can ever have enough motivation... good motivation that is. Not the dad yelling in the stands kind of motivation, but the kind that resonates deep within you and promotes change in your life or further strengthens your resolve to carry on. I particularly like quotes. I'm not a huge reader, so a short little saying directly to the point is perfect for me. Like this quote that is one of my new favorites. It comes from the movie "Act of Valor."
"No one is stronger or more dangerous than a man who can harness his emotions, his past."
A friend sent me this very inspirational story today. I don't know who the author is, I'd like to find that out.
“Bruce had me up to three miles a
day, really at a good pace. We’d run the three miles in
twenty-one or twenty-two minutes. Just under eight minutes a
mile [Note: when running on his own in 1968, Lee would get
his time down to six-and-a half minutes per mile].
So this morning he said to me “We’re going to go five.”
I said, “Bruce, I can’t go five. I’m a helluva lot older than
you are, and I can’t do five.”
He said, “When we get to three, we’ll shift gears and it’s only
two more and you’ll do it.”
I said “Okay, hell, I’ll go for it.” So we get to three, we go
into the fourth mile and I’m okay for three or four minutes, and
then I really begin to give out. I’m tired, my heart’s pounding,
I can’t go any more and so I say to him, “Bruce if I run any
more,” –and we’re still running-” if I run any more I’m liable
to have a heart attack and die.”
He said, “Then die.” It made me so mad that I went the full five
miles.
Afterward I went to the shower and then I wanted to talk to him
about it. I said, you know, “Why did you say that?”
He said, “Because you might as well be dead. Seriously, if
you always put limits on what you can do, physical or anything
else, it’ll spread over into the rest of your life. It’ll
spread into your work, into your morality, into your entire
being. There are no limits. There are plateaus, but you must
not stay there, you must go beyond them. If it kills you, it
kills you. A man must constantly exceed his level.”
Saturday, October 6, 2012
Friday, October 5, 2012
Own Gym - Week One/Day Four
Muscular Endurance Block
7.5 Minute Ladders - Leg Muscles
Side Lunges - 30/36 reps
2 minute rest
One-Legged Romanian Deadlifts - 35/36 reps
2 minute rest
Toyotas - 55/36 reps - Modified for Achilles
2 minute rest
Russian Twists - 75/36 reps
*Following images are examples of the above workouts.
Images courtesy of Men's Health Magazine.
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| Side Lunges |
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| One-Legged Romanian Dead Lift |
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| Toyotas - Variant |
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| Russian Twists - Variant |
Thursday, October 4, 2012
Own Gym - Week One/Day Three
Muscular Endurance Block
7.5 Minute Ladders - Push/Pull
Classic Push-Ups - 36/36 reps
2 minute rest
Let Me Ups - 36/36 reps
2 minute rest
Military Press - 36/36 reps
2 minute rest
Let Me Ins - 36/36 reps
As you can see I've figured out the required reps! I'm also using another app to work on my pushup strength. My arms have never really been the strong area of my body. It's all been legs from running and cycling. In this 3 months of downtime, I figured I'll work on the upper body and see what happens. It'll sure make throwing my 3 year old up in the air easier I think!
The other app I'm using is from the Android Market called Push Ups - Your Personal Fitness Trainer. It says that by the end I'll be able to do 100-150 in a row! I'll be amazed if it works, right now I'm at 21 in a row. My best ever was in boot camp at 72 reps in a row without resting.
So, we'll see what this upper body work brings. Maybe a stronger swim once I get back in the water? Maybe I can be swimming right now... I'll have to ask the doctor. That would be a nice way to maintain some cardio conditioning. Gym memberships are just so expensive and I'd only be using the pool.
Own Gym - Week One/Day Two
Muscular Endurance Block
7.5 Minute Ladders - Leg Muscles
Back Lunges - 33/36 reps
2 minute rest
One Legged Romanian Deadlifts - 25/36 reps
2 minute rest
Toyotas - 43/36 reps - I had to modify these for my Achilles.
2 minute rest
Hyperextensions - 55/36 reps
Own Gym - Week One/Day One
Muscular Endurance Block
7.5 Minute Ladders - Push/Pull
Classic Push-Ups - 55/36 reps
2 minute rest
Let Me Ups - 36/36 reps
2 minute rest
Military Press - 40/36 reps
2 minute rest
Let Me Ins - 30/36 reps
I didn't understand during this first workout that the recommended reps for this portion was 36. So, I was just going at it and doing what I could.
I encourage you, if you are curious about what these workouts are to check out the $2 app and give it a shot!
7.5 Minute Ladders - Push/Pull
Classic Push-Ups - 55/36 reps
2 minute rest
Let Me Ups - 36/36 reps
2 minute rest
Military Press - 40/36 reps
2 minute rest
Let Me Ins - 30/36 reps
I didn't understand during this first workout that the recommended reps for this portion was 36. So, I was just going at it and doing what I could.
I encourage you, if you are curious about what these workouts are to check out the $2 app and give it a shot!
New Workout Format
I'll be using Mark Lauren's app for iPhone and Android called "Own Gym." It's based on his book "You Are Your Own Gym" that contains a very comprehensive list of workouts that can be done in your home without any special equipment. I've never been a gym rat, so this approach to "lifting" is perfect for me. I have the Rope in a Bag suspension training system, which is like TRX but a lot cheaper. So, instead of using some of the methods Mark Lauren suggests to attain the exercises, I use the suspension system.
Things I love about this app is that it's a no-brainer approach to working out. I don't have to think about what I want to do, it's simply laid out for me with a timer, videos of what to do, and it even counts my total reps! It's a daily training tool that from my experience so far is perfect.
Here are a few screenshots of what it looks like.
Let the journey begin!
Ride to Branson and Overall Update
I've been putting off officially postponing the ride for as long as possible. I have desperately wanted to somehow make it work, but given the fact that my Achilles aren't improving, it gave me no choice but to call it off. It's really difficult when I feel like it's something I can actually do to help out the cause of Race for Valor and I'm forced to cancel/postpone it due to an injury I didn't even see coming and I'm not quite sure how it occurred.
The ride was something I could do to get the word of Race for Valor out to a little bit larger audience and in doing so raise money to support the men and women who it was created for. In having to call off the ride, I can't help but feel like I'm letting them down. I've got such high hopes for Race for Valor and the community of Team Race for Valor to do great things to give back to our military members, waiting to see what happens and to make a difference is the hardest part.
So for now I'll be maintaining what fitness I can through lifting and some heavy bag workouts. Cardio will have to try and be maintained through intervals and heavy bag workouts and I'll just work on building a stronger body in the meanwhile, so that when the time comes to get back on the bike and lace up the running shoes, I'll be ready to go.
I've been using a book called "You Are Your Own Gym" by Mark Lauren. I've never really been one to go to the gym so the workouts he uses can all be done in the home. If you own a TRX or other suspension workout system like Rope in a Bag, then many of these workouts can be done using that.
I'll post the days and progress of each as well as try to blog more about progress on the Achilles. I've been avoiding the blog, just because actually writing down the problems I've been going through with my tendons would have been to accept them and I just wasn't ready to do that. I just kept hoping it would suddenly get better and I could go on training. I think I'm ready to accept it though and move on in what physical capacity I can until they heal.
As far as Race for Valor and Team Race for Valor are going, I'm working hard to recruit companies to sponsor Team Race for Valor, so that we can design/buy jerseys/tshirts/socks/etc... and so we can begin to organize races to support our mission. As soon as we get some funding we'll begin to realize the potential of a community such as Team Race for Valor and races organized to benefit our military community.
The ride was something I could do to get the word of Race for Valor out to a little bit larger audience and in doing so raise money to support the men and women who it was created for. In having to call off the ride, I can't help but feel like I'm letting them down. I've got such high hopes for Race for Valor and the community of Team Race for Valor to do great things to give back to our military members, waiting to see what happens and to make a difference is the hardest part.
So for now I'll be maintaining what fitness I can through lifting and some heavy bag workouts. Cardio will have to try and be maintained through intervals and heavy bag workouts and I'll just work on building a stronger body in the meanwhile, so that when the time comes to get back on the bike and lace up the running shoes, I'll be ready to go.
I've been using a book called "You Are Your Own Gym" by Mark Lauren. I've never really been one to go to the gym so the workouts he uses can all be done in the home. If you own a TRX or other suspension workout system like Rope in a Bag, then many of these workouts can be done using that.
I'll post the days and progress of each as well as try to blog more about progress on the Achilles. I've been avoiding the blog, just because actually writing down the problems I've been going through with my tendons would have been to accept them and I just wasn't ready to do that. I just kept hoping it would suddenly get better and I could go on training. I think I'm ready to accept it though and move on in what physical capacity I can until they heal.
As far as Race for Valor and Team Race for Valor are going, I'm working hard to recruit companies to sponsor Team Race for Valor, so that we can design/buy jerseys/tshirts/socks/etc... and so we can begin to organize races to support our mission. As soon as we get some funding we'll begin to realize the potential of a community such as Team Race for Valor and races organized to benefit our military community.
Monday, September 10, 2012
10.10.12 Update
Well it's been a few weeks since I've posted. I've been really frustrated recently and haven't been able to do much as far as working out. Running is out of the question, cycling is doable, but frustratingly slow and is still aggravating the problem. I've got Achilles tendonitis... in BOTH Achilles. To put it into a word? Sucks.
I felt it coming, but I didn't know what it was. Like most athletes, we try to push through the pain. All I felt was a tenderness and slight pain. Didn't have any feeling it was something major. Having never experienced tendinitis of any kind I thought it was simply just some regular old pain. So, I ran and rode on them when I shouldn't have and before I knew it... it was too late.
I've been trying to do some cycling on them. The last two days I rode for 1.5 hours each after adjusting my cleat position closer to the middle of my foot. It's helped because there's less need for the calf muscle and in turn the Achilles to work, but there's still pain and therefore I'm constantly doing more damage.
With a 232 mile ride in less than 8 weeks, the pressure is on to take care of this. So, my best plan is just going to be to rest them both COMPLETELY for 10-14 days. It's going to be so difficult. I know I'll get depressed and I'll start to worry about the ride, but I hope it's the best plan. That will give me one month to get up to 232 mile shape. Before this happened I easily did 54. So, with waking up early each day after my rest period and putting in 1.5-3 hours on the bike I should be able to get into shape. If not, then I will have given it my all in training and during the ride I'll leave it all out on the road and go until I fall over.
I felt it coming, but I didn't know what it was. Like most athletes, we try to push through the pain. All I felt was a tenderness and slight pain. Didn't have any feeling it was something major. Having never experienced tendinitis of any kind I thought it was simply just some regular old pain. So, I ran and rode on them when I shouldn't have and before I knew it... it was too late.
I've been trying to do some cycling on them. The last two days I rode for 1.5 hours each after adjusting my cleat position closer to the middle of my foot. It's helped because there's less need for the calf muscle and in turn the Achilles to work, but there's still pain and therefore I'm constantly doing more damage.
With a 232 mile ride in less than 8 weeks, the pressure is on to take care of this. So, my best plan is just going to be to rest them both COMPLETELY for 10-14 days. It's going to be so difficult. I know I'll get depressed and I'll start to worry about the ride, but I hope it's the best plan. That will give me one month to get up to 232 mile shape. Before this happened I easily did 54. So, with waking up early each day after my rest period and putting in 1.5-3 hours on the bike I should be able to get into shape. If not, then I will have given it my all in training and during the ride I'll leave it all out on the road and go until I fall over.
Tuesday, August 28, 2012
8.27.2012 Nothing
I had planned to ride this morning, but I woke up feeling like I was fine and awake. Sat up in bed, turned the alarm off and figured I'd just lay back down for a minute before rolling out. Next thing I know it's 1.5 hours later. :(
So, I had determined I was going to run in the evening after Meagan got home and she got her run in. As it would turn out, she took a pretty nasty spill while out on her run and bloodied her knee pretty good and incurred a grade 2 sprain in her left ankle in the process. Yikes, I hate that feeling of just getting in the groove of a good workout regimen and then getting injured!
Thankfully she should only be out about a week or so and then she'll be up and moving again. :)
Thursday, August 23, 2012
8.23.2012 Cycling
The Workout: Ride 65 minutes @ MI
I had my alarm set for 4:30 this morning. I woke up at 4 and decided to just stay up. Slowly, it's getting easier to wake up this early. Soon, I'll be getting up at 3:30 to get two hours of riding in before 6am. Which reminds me, I need to get brighter lights.
I saw another cyclist out this morning and at first I couldn't tell by his light if he was a motorcycle, a car with one headlight, or a moped. Turns out he was just a cyclist with one BRIGHT light! I almost turned around and asked what brand it was, then I figured Amazon has enough good reviews, I'll just get on there and find one that's good.
The ride was good. The roads are completely different at 5 am. Empty and quiet. It's actually really nice to be out at this time in the morning. I much prefer it to riding at the end of the day. Well, a little less than 22 hours and I'll be back at it. I think I might ride and then go into a run tomorrow morning. I'm trying right now to get back into really good cycling shape for something I've got coming up. I'm not quite ready to spill the beans yet. Very soon though!
I had my alarm set for 4:30 this morning. I woke up at 4 and decided to just stay up. Slowly, it's getting easier to wake up this early. Soon, I'll be getting up at 3:30 to get two hours of riding in before 6am. Which reminds me, I need to get brighter lights.
I saw another cyclist out this morning and at first I couldn't tell by his light if he was a motorcycle, a car with one headlight, or a moped. Turns out he was just a cyclist with one BRIGHT light! I almost turned around and asked what brand it was, then I figured Amazon has enough good reviews, I'll just get on there and find one that's good.
The ride was good. The roads are completely different at 5 am. Empty and quiet. It's actually really nice to be out at this time in the morning. I much prefer it to riding at the end of the day. Well, a little less than 22 hours and I'll be back at it. I think I might ride and then go into a run tomorrow morning. I'm trying right now to get back into really good cycling shape for something I've got coming up. I'm not quite ready to spill the beans yet. Very soon though!
Wednesday, August 22, 2012
8.22.2012 Cycling
The Workout: Ride for 60 minutes @ MI
I attached a bright flash light to the front of my bike this morning, just so oncoming cars and cars turning into traffic would have an easier time seeing me. I didn't expect it to make much of a difference in my ability to view the road, but it definitely helped in the areas where a street light was out.
I wasn't sure I would, but I'm enjoying these early morning rides. It's pretty relaxing... so relaxing that it's difficult to get on it and put in a hard effort. I'm sure that will get easier over time though. For now it took me until about mile 5 to really put much into the pedals.
There are quite a few runners out this early, but very few bikers. The only ones I've seen have been commuters. Ideally it's not a great time to be riding, but it's working for me.
I attached a bright flash light to the front of my bike this morning, just so oncoming cars and cars turning into traffic would have an easier time seeing me. I didn't expect it to make much of a difference in my ability to view the road, but it definitely helped in the areas where a street light was out.
I wasn't sure I would, but I'm enjoying these early morning rides. It's pretty relaxing... so relaxing that it's difficult to get on it and put in a hard effort. I'm sure that will get easier over time though. For now it took me until about mile 5 to really put much into the pedals.
There are quite a few runners out this early, but very few bikers. The only ones I've seen have been commuters. Ideally it's not a great time to be riding, but it's working for me.
Sunday, August 19, 2012
8.19.2012 Running
The Workout: Just get out and enjoy the weather before it turns hot again.
I actually didn't want to or plan on going for a run today. Not until Meagan got back from hers and said the weather was beautiful. My legs were sore from yesterday's ride and my motivation was practically non-existent. However, getting out to just enjoy the weather seemed like a good idea.
I didn't have my headphones in, wear my HRM, or track my splits. I just wanted to run and more or less "enjoy the scenery." Not that there is a lot around here, but you get the idea. I didn't want to go hard or push myself.
So I just set out and below is the Endo info!
I actually didn't want to or plan on going for a run today. Not until Meagan got back from hers and said the weather was beautiful. My legs were sore from yesterday's ride and my motivation was practically non-existent. However, getting out to just enjoy the weather seemed like a good idea.
I didn't have my headphones in, wear my HRM, or track my splits. I just wanted to run and more or less "enjoy the scenery." Not that there is a lot around here, but you get the idea. I didn't want to go hard or push myself.
So I just set out and below is the Endo info!
Saturday, August 18, 2012
8.18.2012 Cycling
The Workout: 54 mile Group Ride
This ride went really well. I wasn't fatigued much from the ride the day before and it was a really great group of guys to ride with. The weirdest thing happened on the ride though. Ok, maybe not THE weirdest... but pretty strange. I'll just say I've never experienced it on a group ride before.
There the 6 of us were just rolling along. We came upon a group of cyclists who were just clipping in and starting to roll out. There were maybe a dozen of them. They got up to speed just as we came along side them and both groups morphed into one. We went from a small group of 6 to somewhere close to 20 riders. Everyone just started chatting with one another like it was nothing. It's cool the kind of familiarity you have with other riders out on the road. It's one thing I really like about running and cycling. So, anyway, that group split off to go eat breakfast and we continued on our 54 mile journey.
I made a few big efforts during the ride that really taxed my system. It was good though, because I got to see how quickly I can recover these days. The verdict? Not as quickly as the past, but not shabby for the time being. It will improve.
I learned one thing though on this ride and that is, if I want Endomondo and Glympse to track for more than about 2 hours I need to have an external power source plugged into my phone prior to heading out and during the ride. I had the computer on my back tracking time and distance so I was able to edit it accurately on Endo. The only thing I didn't update is the map.
This ride went really well. I wasn't fatigued much from the ride the day before and it was a really great group of guys to ride with. The weirdest thing happened on the ride though. Ok, maybe not THE weirdest... but pretty strange. I'll just say I've never experienced it on a group ride before.
There the 6 of us were just rolling along. We came upon a group of cyclists who were just clipping in and starting to roll out. There were maybe a dozen of them. They got up to speed just as we came along side them and both groups morphed into one. We went from a small group of 6 to somewhere close to 20 riders. Everyone just started chatting with one another like it was nothing. It's cool the kind of familiarity you have with other riders out on the road. It's one thing I really like about running and cycling. So, anyway, that group split off to go eat breakfast and we continued on our 54 mile journey.
I made a few big efforts during the ride that really taxed my system. It was good though, because I got to see how quickly I can recover these days. The verdict? Not as quickly as the past, but not shabby for the time being. It will improve.
I learned one thing though on this ride and that is, if I want Endomondo and Glympse to track for more than about 2 hours I need to have an external power source plugged into my phone prior to heading out and during the ride. I had the computer on my back tracking time and distance so I was able to edit it accurately on Endo. The only thing I didn't update is the map.
Friday, August 17, 2012
8.17.2012 Cycling
The Workout: Ride for about an hour, see what kind of shape I'm in.
Yesterday I was invited to go on a 54 mile ride this coming Saturday. Naturally, I agreed! The problem was that I didn't know what kind of shape I'm in. Having only been on the bike twice prior to this ride I figured 54 miles could turn out to be a nightmare.
So, I planned to ride out to one of my favorite hills and back. There's a hill just south of 175th St on Antioch that is pretty short but is really steep. Once I get into more intense bike training I'll be doing a lot of repeats on it. The wind seemed to be going against me no matter the direction I was riding. It was a pretty intense effort for much of the ride.
It ended up going well though. I was hoping to achieve a 20 mph average, but just under 19mph isn't too bad. Looking forward to the ride on Saturday.
Yesterday I was invited to go on a 54 mile ride this coming Saturday. Naturally, I agreed! The problem was that I didn't know what kind of shape I'm in. Having only been on the bike twice prior to this ride I figured 54 miles could turn out to be a nightmare.
So, I planned to ride out to one of my favorite hills and back. There's a hill just south of 175th St on Antioch that is pretty short but is really steep. Once I get into more intense bike training I'll be doing a lot of repeats on it. The wind seemed to be going against me no matter the direction I was riding. It was a pretty intense effort for much of the ride.
It ended up going well though. I was hoping to achieve a 20 mph average, but just under 19mph isn't too bad. Looking forward to the ride on Saturday.
Wednesday, August 15, 2012
8.15.2012 Running
The Workout: Run 5 miles @ MI
Having ridden 17 in the morning I wasn't positive how I would do on the run. My nutrition was messed up because I'm not used to making up for a deficit from the get go. So, all day I had felt weak but couldn't ever really seem to catch up. The run was not a whole lot of fun. It's one of those where you just need to put in the time and the miles. Had the day not been so nice outside, I probably would have tried to talk myself out of it. If you can't tell, I didn't really want to go on this run, sometimes it just isn't fun and it's more like work.
Having ridden 17 in the morning I wasn't positive how I would do on the run. My nutrition was messed up because I'm not used to making up for a deficit from the get go. So, all day I had felt weak but couldn't ever really seem to catch up. The run was not a whole lot of fun. It's one of those where you just need to put in the time and the miles. Had the day not been so nice outside, I probably would have tried to talk myself out of it. If you can't tell, I didn't really want to go on this run, sometimes it just isn't fun and it's more like work.
8.15.2012 Cycling
The Workout: Ride @ LMI-MI for 60 minutes
This early in the morning I'm limited to areas around here that are illuminated with street lights. I have a reflective vest strap thing and an intense red blinking light in the back. Nothing up front. I have never ridden in an instance where I'd need forward illumination and even this early in the morning and when it's this dark... I don't really need one due to the streetlights. The only reason I think I'd get one is for oncoming or turning traffic to see me better. However, I was thinking about that and wondering if it would give me a false sense of security to think that they'd see this little flashlight bright thing coming down the road, most likely faster than they're assuming. Not saying I'm super fast right now, just noting that many people may not expect a bike to be going as fast they're capable of going. Plus, I think I might sometime rely on the thought that they can see me, which would be a really bad mistake.
Since I've been riding, a little over 10 years now, I've always ridden with the idea that I am essentially invisible to vehicles. So, I don't expect them to do anything for me. There have been a few instances where I've had some close calls, just because a motorists has done something exceptionally out of the ordinary, but that mentality I think has saved me from a number of accidents. I've put a lot of miles on my bike and have only gone down bad once, and that was my own fault, when I was new at riding... I couldn't take a corner well.
Alright, so that's enough for today. I've got things to be doing. Mainly... clean up a nice present our puppy just left us in the kitchen. :(
Here's the ride info.
This early in the morning I'm limited to areas around here that are illuminated with street lights. I have a reflective vest strap thing and an intense red blinking light in the back. Nothing up front. I have never ridden in an instance where I'd need forward illumination and even this early in the morning and when it's this dark... I don't really need one due to the streetlights. The only reason I think I'd get one is for oncoming or turning traffic to see me better. However, I was thinking about that and wondering if it would give me a false sense of security to think that they'd see this little flashlight bright thing coming down the road, most likely faster than they're assuming. Not saying I'm super fast right now, just noting that many people may not expect a bike to be going as fast they're capable of going. Plus, I think I might sometime rely on the thought that they can see me, which would be a really bad mistake.
Since I've been riding, a little over 10 years now, I've always ridden with the idea that I am essentially invisible to vehicles. So, I don't expect them to do anything for me. There have been a few instances where I've had some close calls, just because a motorists has done something exceptionally out of the ordinary, but that mentality I think has saved me from a number of accidents. I've put a lot of miles on my bike and have only gone down bad once, and that was my own fault, when I was new at riding... I couldn't take a corner well.
Alright, so that's enough for today. I've got things to be doing. Mainly... clean up a nice present our puppy just left us in the kitchen. :(
Here's the ride info.
8.14.2012 Cycling (not Spinning) CYCLING!
The Workout: Ride at any intensity for about 30 minutes. Just checking that all systems are a go on the bike.
It's been a really, REALLY long time since I've ridden outdoors. I've just been riding the spin bike inside getting ready for this moment, whenever it would finally get here. The stars all aligned and I got my new tires in the mail, found my puncture proof liners (I hate getting flats), checked and made slight adjustments to shifting, cleaned the bike, cleaned and lubed the chain then took her outside.
It was kind of weird for the first half mile or so. I've been riding on the stationary spin bike for so long, it was weird to feel the bike move under me. It only took a little bit to feel comfortable again, then it was mostly back to normal. I still felt a little unsteady. By the end of the ride though, I felt like I was about 95% back to completely comfortable.
The feeling of being outside and riding again was great. I'm glad I've got my bike back up and working and road worthy.
It's been a really, REALLY long time since I've ridden outdoors. I've just been riding the spin bike inside getting ready for this moment, whenever it would finally get here. The stars all aligned and I got my new tires in the mail, found my puncture proof liners (I hate getting flats), checked and made slight adjustments to shifting, cleaned the bike, cleaned and lubed the chain then took her outside.
It was kind of weird for the first half mile or so. I've been riding on the stationary spin bike for so long, it was weird to feel the bike move under me. It only took a little bit to feel comfortable again, then it was mostly back to normal. I still felt a little unsteady. By the end of the ride though, I felt like I was about 95% back to completely comfortable.
The feeling of being outside and riding again was great. I'm glad I've got my bike back up and working and road worthy.
Monday, August 13, 2012
8.13.2012 Running
The Workout: Run @ MI for 30 minutes
This was one of those mornings where the bed is so comfortable that it takes a tremendous amount of resolve to roll out of it and step onto the cold floor. I really wanted to run though so it made the process a little easier. It was chilly out, only about 63-65F. It felt good though. I had a hard time getting into this run, my legs felt so heavy and I have a bruise on my knee from where I smashed it on Saturday. It's been hurting to go up and downstairs all weekend. A mile or so into the run I didn't feel it anymore, the bruise... my legs felt like the weighed 100lbs each and it was a conscious effort to lift them up and move with every step. I'm glad I was only going 30 minutes this morning.
8.12.2012 Heavy Bag
The Workout: 30 minutes on the heavy bag
I was so drained today... allll day. I had planned on working out earlier in the day, but I could never muster up the energy. I took a 2 hour nap in the middle of the day, I don't know why I was so beat! So, the day was coming to a close and I really wanted to get a workout in. I finally felt good enough and I went down to the basement and knocked out 30 minutes of a good intense whole body workout. I hadn't done the workout in a while, so I'm sure I'll be sore in a few days.
I was so drained today... allll day. I had planned on working out earlier in the day, but I could never muster up the energy. I took a 2 hour nap in the middle of the day, I don't know why I was so beat! So, the day was coming to a close and I really wanted to get a workout in. I finally felt good enough and I went down to the basement and knocked out 30 minutes of a good intense whole body workout. I hadn't done the workout in a while, so I'm sure I'll be sore in a few days.
8.10.2012 Running
The Workout: Run @ MI-MHI for 45 minutes
It ended up being a little more than 45, I finished up at 50 minutes. I knew I was getting close to another mile so I just wanted to end on an whole number. This route I'll save for days when I really want to kick my butt running. It was rather hilly up to mile 3. I wasn't expecting it this morning when I went out. I just wanted to take a different route. I think had I been on a little more flat terrain, I would have see my avg speed closer to 7:00/mile, maybe even in the 6's. I was feeling really good, the first 3 miles just really took it out of me.
I did run my best 10k time so far though! Not terribly impressive, but 44:11. Always improving.
It ended up being a little more than 45, I finished up at 50 minutes. I knew I was getting close to another mile so I just wanted to end on an whole number. This route I'll save for days when I really want to kick my butt running. It was rather hilly up to mile 3. I wasn't expecting it this morning when I went out. I just wanted to take a different route. I think had I been on a little more flat terrain, I would have see my avg speed closer to 7:00/mile, maybe even in the 6's. I was feeling really good, the first 3 miles just really took it out of me.
I did run my best 10k time so far though! Not terribly impressive, but 44:11. Always improving.
Thursday, August 9, 2012
8.9.2012 Spinning
The Workout: Spin @ LMI for 2 hours
The title about sums up this workout. Two hours in the saddle just turning over the pedals. While I was riding though, I heard the UPS man deliver my new tires for my road bike! Yay!
I'll be doing a 200+ ride on Nov 3rd for Race for Valor. So, I'm working on getting up to speed for that effort. It should be a good ride and for a great cause :)
The title about sums up this workout. Two hours in the saddle just turning over the pedals. While I was riding though, I heard the UPS man deliver my new tires for my road bike! Yay!
I'll be doing a 200+ ride on Nov 3rd for Race for Valor. So, I'm working on getting up to speed for that effort. It should be a good ride and for a great cause :)
8.8.2012 Running
The Workout: Run 5 miles @ 165-175 HR
So this morning I set out at about 5am. I was jogging along slowly and felt like I was laboring... taking short strides and I just got the feeling like I wasn't being very efficient. Then an image of the men running the 10K popped into my head and I remembered their very long strides. Duh! Fewer steps over the same distance equals less effort, simply speaking. So, I got out of my little shuffle and tried to mimic Mo and Galen. Long efficient strides.
I must say it felt really good. My effort was pretty low. I averaged 165 for the run, but I was churning out an average of 7:14 miles, with a fastest of 6:42. I know it's not spectacular, but I'm still improving. I've got a ways to go yet to even get back to where I was 7 years ago, but I'm on my way and this time I'm armed with greater knowledge of what I'm doing!
Yes, so 7:14's and my effort was on the medium end of medium high. I could have kept it up a little longer, but not the distance of a half. Not this morning anyways. For the half I've got coming up in November, this pace (hopefully better) should be attainable.
So this morning I set out at about 5am. I was jogging along slowly and felt like I was laboring... taking short strides and I just got the feeling like I wasn't being very efficient. Then an image of the men running the 10K popped into my head and I remembered their very long strides. Duh! Fewer steps over the same distance equals less effort, simply speaking. So, I got out of my little shuffle and tried to mimic Mo and Galen. Long efficient strides.
I must say it felt really good. My effort was pretty low. I averaged 165 for the run, but I was churning out an average of 7:14 miles, with a fastest of 6:42. I know it's not spectacular, but I'm still improving. I've got a ways to go yet to even get back to where I was 7 years ago, but I'm on my way and this time I'm armed with greater knowledge of what I'm doing!
Yes, so 7:14's and my effort was on the medium end of medium high. I could have kept it up a little longer, but not the distance of a half. Not this morning anyways. For the half I've got coming up in November, this pace (hopefully better) should be attainable.
8.7.2012 Spinning
The Workout: Spin for as long as possible while Liam and Oliver are napping!
Mission accomplished. I got in 1 hour and 48 minutes and even got to catch up on some of the Olympics! Most notably I watched the men's 10,000m final. They appear to just be jogging along and a leisurely pace, don't you think? It looks like you might just be able to hop onto the track and jog with them. That is until you see they're making a lap around the track every 60-70 seconds!
It was really cool to see Farrah and Rupp run and almost finish together. It's gotta be nice to have your training partner right there with you in one of the biggest races of your life, even if he happens to be competing for another country. Which makes me wonder if Rupp slowed just a little... or maybe didn't try as hard as he could have so that Farrah could secure Gold for his home country. Just a thought. I saw him look around at the end to see if anyone was around, he seemed to let up a little and was content with Silver. Which is a very nice thing to do... if he did it. I don't know, it just made me think it was a possibility.
Mission accomplished. I got in 1 hour and 48 minutes and even got to catch up on some of the Olympics! Most notably I watched the men's 10,000m final. They appear to just be jogging along and a leisurely pace, don't you think? It looks like you might just be able to hop onto the track and jog with them. That is until you see they're making a lap around the track every 60-70 seconds!
It was really cool to see Farrah and Rupp run and almost finish together. It's gotta be nice to have your training partner right there with you in one of the biggest races of your life, even if he happens to be competing for another country. Which makes me wonder if Rupp slowed just a little... or maybe didn't try as hard as he could have so that Farrah could secure Gold for his home country. Just a thought. I saw him look around at the end to see if anyone was around, he seemed to let up a little and was content with Silver. Which is a very nice thing to do... if he did it. I don't know, it just made me think it was a possibility.
Tuesday, August 7, 2012
8.6.2012 A Cool HRM and No Workout
Still feeling terrible from the blown weekend. I really need to figure out how to handle nutrition on wedding day when we're responsible to cover a client's wedding non-stop all day long. There's really not a lot of down time to eat anything, since we're there to document the entire day. We can't afford to miss anything. Something's got to be done though, because this happens every wedding. Not as bad as this weekend, but I'm always working on recovering over the next few days. I'll get back at it tomorrow with a spin and a swim.
So, here's the cool HRM. It's called the Alpha and it's a Kickstarter project. It's strapless and syncs with apps on smartphones such as Endomondo! I really want one!
Check it out here!
8.5.2012 Running
The Workout: In a word? Terrible
I had been excited about this run all day Saturday as we were shooting a wedding. The weather in the morning was supposed to be nice and I was planning to do anywhere between 6-10 miles. The downfall of this run began Saturday when my calorie intake was abismal. I had a bowl of cereal in the morning with a piece of peanut butter toast... then, I didn't eat again until about 8pm. They served some awesome filet mignon, scallops, potatoes, and green beans. I ate a bunch to try and make up for the rest of the day, and I thought I had escaped the damages of the day.
In the morning I had a bowl of cereal and some gatorade to get ready. Then about an hour before I had a piece of PB toast. I started the run and felt ok, not good for about a half mile. Then my HR was up in the high 160's and I think I was running about 8:30's. I couldn't tell my pace because my GPS on Endo was jacked up, and the memory on my HRM was full so I couldn't track anything except HR at the time and see the stopwatch. It was a run that was destined for failure from the beginning.
I pushed through and at about 2 miles felt terrible. I was up in the 170's, granted I was pushing Liam in the jogging stroller, so maybe it was a little bit harder. It shouldn't have been like this though. I was light headed, dizzy, shaky, and pushing some precious cargo near traffic. I didn't feel right and I didn't really feel safe pushing him around. I decided to throw in the towel on this run and call in the backup. Meagan came and picked us up and we made it home and I proceeded to try and recover for the next day's workout.
Here's the run that I put in the info after the fact since Endo wasn't running right.
I had been excited about this run all day Saturday as we were shooting a wedding. The weather in the morning was supposed to be nice and I was planning to do anywhere between 6-10 miles. The downfall of this run began Saturday when my calorie intake was abismal. I had a bowl of cereal in the morning with a piece of peanut butter toast... then, I didn't eat again until about 8pm. They served some awesome filet mignon, scallops, potatoes, and green beans. I ate a bunch to try and make up for the rest of the day, and I thought I had escaped the damages of the day.
In the morning I had a bowl of cereal and some gatorade to get ready. Then about an hour before I had a piece of PB toast. I started the run and felt ok, not good for about a half mile. Then my HR was up in the high 160's and I think I was running about 8:30's. I couldn't tell my pace because my GPS on Endo was jacked up, and the memory on my HRM was full so I couldn't track anything except HR at the time and see the stopwatch. It was a run that was destined for failure from the beginning.
I pushed through and at about 2 miles felt terrible. I was up in the 170's, granted I was pushing Liam in the jogging stroller, so maybe it was a little bit harder. It shouldn't have been like this though. I was light headed, dizzy, shaky, and pushing some precious cargo near traffic. I didn't feel right and I didn't really feel safe pushing him around. I decided to throw in the towel on this run and call in the backup. Meagan came and picked us up and we made it home and I proceeded to try and recover for the next day's workout.
Here's the run that I put in the info after the fact since Endo wasn't running right.
8.3.2012 Spinning
The Workout: Spin @ MI for 45 minutes
An almost typical spin. Except this time I set up the bike in front of our tv in the other living room and played Moder Warfare 3. So, while my legs were getting a workout... my fingers were as well. It was a decent way to pass the time on the bike. I did get just a little bit motion sick though, so there is a drawback!
An almost typical spin. Except this time I set up the bike in front of our tv in the other living room and played Moder Warfare 3. So, while my legs were getting a workout... my fingers were as well. It was a decent way to pass the time on the bike. I did get just a little bit motion sick though, so there is a drawback!
8.3.2012 Running
The Workout: Run @ LMI for 40 minutes
Sometimes it's just difficult to get moving in the morning. This was one of those times. It was an enjoyable run. The moon was super bright and it was backlighting some scattered clouds, it was really quite pretty. I wished I had my SLR at the time. So, it was a nice leisurely run and one of those where you just put in the time.
Sometimes it's just difficult to get moving in the morning. This was one of those times. It was an enjoyable run. The moon was super bright and it was backlighting some scattered clouds, it was really quite pretty. I wished I had my SLR at the time. So, it was a nice leisurely run and one of those where you just put in the time.
8.2.2012 Running
The Workout: Run w/ HR @ 155-160 for 6 miles
Here I wanted to see what kind of pace I could maintain with my HR at 155-160 for 6 miles. I was surprised that my pace was 7:25. I thought it would have been slower. Perhaps it was the temp that made it a little better or the fact that I was feeling pretty good. Either way I'm happy with the results and can notice improvements over the time I've been getting back into shape.
Here I wanted to see what kind of pace I could maintain with my HR at 155-160 for 6 miles. I was surprised that my pace was 7:25. I thought it would have been slower. Perhaps it was the temp that made it a little better or the fact that I was feeling pretty good. Either way I'm happy with the results and can notice improvements over the time I've been getting back into shape.
Wednesday, August 1, 2012
8.1.2012 Spinning
The Workout: Spin 60 minutes @ LI-LMI
Just a pretty simple workout in the afternoon. Sat on the bike and turned the pedals over for a little over an hour. Watched some Olympics, got inspired, and sweated a lot :)
Just a pretty simple workout in the afternoon. Sat on the bike and turned the pedals over for a little over an hour. Watched some Olympics, got inspired, and sweated a lot :)
8.1.2012 Running/Cross-Training
The Workout: Stairs, Plyometrics, One-Legged Squats, Run.
We live right next to the Garmin world headquarters. There's a parking garage with a few stairs (I'd like more) and a parking lot with some large cylindrical sandstone... things, which happen to be the perfect size for some plyometric jumps.
So after warming up, I ran the stairs, jumped on the sandstone cylinders, did some one-legged squats, and just when my legs were about spent I ran a little bit.
Endomondo didn't quite know what to do with my stairs, jumps, and squats so I think it just paused or didn't track during that time.
We live right next to the Garmin world headquarters. There's a parking garage with a few stairs (I'd like more) and a parking lot with some large cylindrical sandstone... things, which happen to be the perfect size for some plyometric jumps.
So after warming up, I ran the stairs, jumped on the sandstone cylinders, did some one-legged squats, and just when my legs were about spent I ran a little bit.
Endomondo didn't quite know what to do with my stairs, jumps, and squats so I think it just paused or didn't track during that time.
Tuesday, July 31, 2012
7.31.2012 Running
The Workout: Run 30 minutes @ MI
Surprisingly 4am didn't come too early! The alarm went off and I rolled (almost) effortlessly out of bed. 6 hours of sleep should suit me well... time will tell. It used to be fine, but now in the aged body of a 31 year old I just don't know! Ha! ok I'm only mostly kidding. I just still can't believe I'm 31, I feel like I'm still in my early 20's. You're only as old as you feel right?
So, for the run, it was good. Better temps in the morning, it was wicked humid though since it just rained, but definitely an improvement to running outside in the daylight. I'm going to have to be a vampire runner and avoid sunlight in order to make any gains in this intense heat. It was about 80F... at 4:30am. :(
I found my HRM Heart Rate Monitor and wore that this morning. I'll put my averages for each split below. Other than that, I don't have a lot to say! Looking forward to tomorrow morning.
Mile 1: 8:14 141
Mile 2: 7:32 162
Mile 3: 7:35 164
Mile 4: 7:00 175
Looking at that route, it looks super boring! It just so happens that the only lit streets at 4:30am are the main ones, and even though I'm a strapping lad, I'm not going to go running on the unlit trail. Not for my safety, of course... but for the safety of those who may be lurking!
Surprisingly 4am didn't come too early! The alarm went off and I rolled (almost) effortlessly out of bed. 6 hours of sleep should suit me well... time will tell. It used to be fine, but now in the aged body of a 31 year old I just don't know! Ha! ok I'm only mostly kidding. I just still can't believe I'm 31, I feel like I'm still in my early 20's. You're only as old as you feel right?
So, for the run, it was good. Better temps in the morning, it was wicked humid though since it just rained, but definitely an improvement to running outside in the daylight. I'm going to have to be a vampire runner and avoid sunlight in order to make any gains in this intense heat. It was about 80F... at 4:30am. :(
I found my HRM Heart Rate Monitor and wore that this morning. I'll put my averages for each split below. Other than that, I don't have a lot to say! Looking forward to tomorrow morning.
Mile 1: 8:14 141
Mile 2: 7:32 162
Mile 3: 7:35 164
Mile 4: 7:00 175
Looking at that route, it looks super boring! It just so happens that the only lit streets at 4:30am are the main ones, and even though I'm a strapping lad, I'm not going to go running on the unlit trail. Not for my safety, of course... but for the safety of those who may be lurking!
Monday, July 30, 2012
7.30.2012 Catch-Up
Here's a quick recap of the workouts over the past 2 weeks. It's been difficult to make time to workout in the midst of spending so much time and thought on getting Race for Valor launched.
I'm getting back on track tomorrow with keeping up with the blog and my workouts. I'll be waking up at 4am to get a run in. This I hope to keep up and make my new normal. As long as I go to bed by 10 I should be able to operate on 6 hours of sleep. This is the only time that I can be almost assured that I'll have uninterrupted to be able to get a solid workout in each day.
7.15.2012 Strength Training 35 minutes
7.18.2012 Strength Training 30 minutes
7.18.2012 Spinning 30 minutes
7.18.2012 Running 22 minutes (2.94 miles)
7.19.2012 Swimming 35 minutes
7.20.2012 Spinning 40 minutes
7.21.2012 Running 87 minutes (10.02 miles)
7.24.2012 Spinning 76 minutes
7.25.2012 Spinning 46 minutes
7.26.2012 Spinning 30 minutes
7.27.2012 Spinning 37 minutes
7.27.2012 Running 31 minutes (4.04 miles)
Below is the pertinent Endomondo Info for the above runs.
7.18.2012 Running
7.21.2012 Running
7.27.2012 Running
7.15.2012 Strength Training 35 minutes
7.18.2012 Strength Training 30 minutes
7.18.2012 Spinning 30 minutes
7.18.2012 Running 22 minutes (2.94 miles)
7.19.2012 Swimming 35 minutes
7.20.2012 Spinning 40 minutes
7.21.2012 Running 87 minutes (10.02 miles)
7.24.2012 Spinning 76 minutes
7.25.2012 Spinning 46 minutes
7.26.2012 Spinning 30 minutes
7.27.2012 Spinning 37 minutes
7.27.2012 Running 31 minutes (4.04 miles)
Below is the pertinent Endomondo Info for the above runs.
7.18.2012 Running
7.21.2012 Running
7.27.2012 Running
Sunday, July 29, 2012
It's Been So Long
I've been working my tail off to get Race For Valor launched. I've deprived myself of sleep to the point where I got sick. It's been a very stressful time, but also really rewarding. I've got it off the ground now, we're hovering at the moment but we're building up speed. We've got some great people on board and the only way we'll go is up.
I've got some posts to catch up on. I'm WAY behind. I've been working out still, just haven't made the time to put it up in light of the work I've been doing with the launch. I'll catch up though.
Starting tomorrow.
Friday, July 13, 2012
7.13.2012 Running (Long Run)
The Workout: Run 1 hour @ MI-MHI
This was supposed to be a spinning day, but the weather let up and I had an 80F day to run in. So I took advantage of it and hit the road and decided to make today my long day.
I finally replaced my batteries in my Polar S725 watch and HR monitor. I had been waiting to send it in to get the batteries replaced (since it's recommended by Polar) but I kept dragging my feet because I really didn't want to. I figured if I could maintain the mechanical aspects of the engine room on a nuclear submarine... I could replace a watch battery. They recommend against doing it yourself because of the risk of ruining the seals that maintain it's 30m water resistance. Caution was thrown to the wind. I'll post photos of this watch tear down as well as my wife's Polar watch just in case you're thinking about changing the batteries and you want to know what you're getting into.
Anyway, I got everything back together. Tested the watch under water for leakage and everything is fine.
Time to run.So with the HRM I now had an actual monitor of my intensity level, which is a lot more accurate than simply how I "feel". The way I feel is very hard to guage, since most often I think... "I'm just being a pansy, it doesn't hurt that bad, go faster." Which doesn't do a lot of good while training to stay injury free. Without remembering my exact zones, I set out to maintain 155-165 for the run. Last I checked, my max was 197, which would put that zone at 78%-84%. Which is good for increasing aerobic capacity, sounds about right for this run.
I had a few technical difficulties at about mile 5 (I think). Endomondo and Pandora both quit. So, my headphones went silent and at first I thought it was just Pandora rebuffering, so I ran for a while longer, but the music never came back on so I figured something must be amiss. I stopped and found what had happened. So I fired them both back up and kept chugging along. Hmmmmm... chugging sounds like a laboring steam engine... let's say purring along :)
I staged a Gatorade and some PowerBar Energy Blasts on the way out so I'd get back to them at around 45 minutes. Felt great to get back to those!
I finished up the run at 9.1 miles in 1:07:21 averaging 7:25m/mi. Not too shabby, I'm getting faster slowly but surely :)
The unfortunate thing about Endo quitting is that my mile splits got messed up. I was tracking them with my watch, but they're not accurate in the middle of the run because that's when Endo quit and I was relying on the mile announcement to hit the Lap button. So here's the Endo info that I added the route after the fact and the timing info. Also, here's my splits with HR averages. I love data and knowing as much as I can about how my body is reacting to training.
Overall HR Average was 163 max was 180
1) 8:01 162
2) 7:01 164
3) 7:30 167
4) 7:22 171*
5) 7:22 171*
6) 7:22 171*
7) 7:48 170
8) 8:09 169
9) 7:02 175
*These values are all averages of the time that was messed up during my technical problems.
This was supposed to be a spinning day, but the weather let up and I had an 80F day to run in. So I took advantage of it and hit the road and decided to make today my long day.
I finally replaced my batteries in my Polar S725 watch and HR monitor. I had been waiting to send it in to get the batteries replaced (since it's recommended by Polar) but I kept dragging my feet because I really didn't want to. I figured if I could maintain the mechanical aspects of the engine room on a nuclear submarine... I could replace a watch battery. They recommend against doing it yourself because of the risk of ruining the seals that maintain it's 30m water resistance. Caution was thrown to the wind. I'll post photos of this watch tear down as well as my wife's Polar watch just in case you're thinking about changing the batteries and you want to know what you're getting into.
Anyway, I got everything back together. Tested the watch under water for leakage and everything is fine.
Time to run.So with the HRM I now had an actual monitor of my intensity level, which is a lot more accurate than simply how I "feel". The way I feel is very hard to guage, since most often I think... "I'm just being a pansy, it doesn't hurt that bad, go faster." Which doesn't do a lot of good while training to stay injury free. Without remembering my exact zones, I set out to maintain 155-165 for the run. Last I checked, my max was 197, which would put that zone at 78%-84%. Which is good for increasing aerobic capacity, sounds about right for this run.
I had a few technical difficulties at about mile 5 (I think). Endomondo and Pandora both quit. So, my headphones went silent and at first I thought it was just Pandora rebuffering, so I ran for a while longer, but the music never came back on so I figured something must be amiss. I stopped and found what had happened. So I fired them both back up and kept chugging along. Hmmmmm... chugging sounds like a laboring steam engine... let's say purring along :)
I staged a Gatorade and some PowerBar Energy Blasts on the way out so I'd get back to them at around 45 minutes. Felt great to get back to those!
I finished up the run at 9.1 miles in 1:07:21 averaging 7:25m/mi. Not too shabby, I'm getting faster slowly but surely :)
The unfortunate thing about Endo quitting is that my mile splits got messed up. I was tracking them with my watch, but they're not accurate in the middle of the run because that's when Endo quit and I was relying on the mile announcement to hit the Lap button. So here's the Endo info that I added the route after the fact and the timing info. Also, here's my splits with HR averages. I love data and knowing as much as I can about how my body is reacting to training.
Overall HR Average was 163 max was 180
1) 8:01 162
2) 7:01 164
3) 7:30 167
4) 7:22 171*
5) 7:22 171*
6) 7:22 171*
7) 7:48 170
8) 8:09 169
9) 7:02 175
*These values are all averages of the time that was messed up during my technical problems.
Thursday, July 12, 2012
7.12.2012 Swimming
The Workout: 30 minute swim @ MI
I'm still building in the swimming part of the sport. I don't feel I've gotten to a point where I can start adding other aspects to the workout without affecting my form in a negative way. Right now I'm really concentrating on form and my breathing.
Where I swim at Shawnee Mission Park, it's an open water swim where there are buoys that mark the course. I asked someone today about the distance and he said he had heard each lap was 250 yards. He said he thought it was closer to 225 though. I have nothing really to base a good guess. So, I just took the smaller of the two numbers and started plugging in my lap times and wanted to see where I stacked up against others times. (assuming of course that 225 is close.)
When I got home I looked up Ironman 70.3 splits and came upon this pretty cool site. For people who like numbers, you'll really like this link I'm about to share. I like numbers because there is no wiggle room, it's a goal and you either hit it or you don't. So, if I look at Pro Ironman 70.3 times and see that their doing the swim in 26 minutes, the ride in 2:20, and the run in 1:24 (these are all averages), then I know that I need to get close to that in order to get where I want to be. That's about a 24 mph average on the bike for 56 miles, and 6:24 miles for the 13.1 mile run at the end.
It just gives me something to work towards!
Here's the link :)
I'm still building in the swimming part of the sport. I don't feel I've gotten to a point where I can start adding other aspects to the workout without affecting my form in a negative way. Right now I'm really concentrating on form and my breathing.
Where I swim at Shawnee Mission Park, it's an open water swim where there are buoys that mark the course. I asked someone today about the distance and he said he had heard each lap was 250 yards. He said he thought it was closer to 225 though. I have nothing really to base a good guess. So, I just took the smaller of the two numbers and started plugging in my lap times and wanted to see where I stacked up against others times. (assuming of course that 225 is close.)
When I got home I looked up Ironman 70.3 splits and came upon this pretty cool site. For people who like numbers, you'll really like this link I'm about to share. I like numbers because there is no wiggle room, it's a goal and you either hit it or you don't. So, if I look at Pro Ironman 70.3 times and see that their doing the swim in 26 minutes, the ride in 2:20, and the run in 1:24 (these are all averages), then I know that I need to get close to that in order to get where I want to be. That's about a 24 mph average on the bike for 56 miles, and 6:24 miles for the 13.1 mile run at the end.
It just gives me something to work towards!
Here's the link :)
Wednesday, July 11, 2012
7.11.2012 Running (Speedwork)
The Workout: 1 minute intervals until exhaustion. Finish the rest of the 40 minutes running.
Warm up, then start at one minute LI, the one minute HI, and alternate until you can barely stand, however once you're ready to fall over you need to finish the rest of the 40 minutes of the run... running.
I was dying for a sprinkler today. The loop at the top of the map is me running through neighborhoods and near a school looking for a water fountain, sprinkler, and just a running hose someone left on. There were none. I need to start carrying water especially in this heat. It's devastating to a workout.
Which is depressing and tough to deal with. I know I should be faster than this. I should have been able to keep up the intervals for longer. Instead, I'm slower and my stamina is reduced. I'm looking forward to fall.
Warm up, then start at one minute LI, the one minute HI, and alternate until you can barely stand, however once you're ready to fall over you need to finish the rest of the 40 minutes of the run... running.
I was dying for a sprinkler today. The loop at the top of the map is me running through neighborhoods and near a school looking for a water fountain, sprinkler, and just a running hose someone left on. There were none. I need to start carrying water especially in this heat. It's devastating to a workout.
Which is depressing and tough to deal with. I know I should be faster than this. I should have been able to keep up the intervals for longer. Instead, I'm slower and my stamina is reduced. I'm looking forward to fall.
Tuesday, July 10, 2012
7.10.12 Swimming
The Workout: Swim 40 minutes @ MHI
I was looking forward to this workout all weekend. Swimming used to be my least favorite portion of the triathlon, now it's one of my favorite workouts! We'll see what I think after my first competition, but as of now I'm really enjoying it.
I've been trying to figure out what it is and I can only come up with this. When I started swimming and competing back in the early 2000's I had a lot of bad swimming habits to break. When I would race, my old form would come out and I'd tire and end up doing the breaststroke almost the whole time. Which is fairly efficient, but puts me back in the water aways from the competitors. It's a bit different now though, I think. Since I've gone into training for the swim with the knowledge of the proper stroke and mechanics of the crawl, I think it's allowing it to be more natural for me to do it.
The last two swim workouts have been stellar and I'm looking forward to getting faster and more efficient with the crawl. Which ultimately means coming out of the water further up in the pack, and not having to pass as many people on the bike!
Favorite Things (Energy Gels, Gummies, etc...)
Back with another installment of some of my favorite things. I figured I should have themes for each of these, my first post was a bit all over the place. From here on out though each Favorite Things post will have it's own theme. Wait, doesn't Oprah have a Favorite Things? I need to think of a new name... Sweet Stuff? Eh, it sounds too Napoleon Dynamite. I'll think about it.
There are a ton of energy gels, bars, beans, and gummies out there and there are a bunch that aren't very tasty. These next three are some of the most delicious energy snacks I've found.
Accel Gel Chocolate (w/ Caffeine): If you like chocolate, then you will almost assuredly like these. It tastes a lot like melted chocolate and it is delicious. It also performs it's job quite will. I highly recommend these. You can get them here on Amazon.
PowerBar Energy Blasts (Raspberry): Raspberries are one of my favorite fruits and as a kid I used to love gummy bears. So, it's a match made in heaven with these energy gummies from PowerBar. If you were just handed one as a sample, you would have no idea of it's actual intended use. It's that good. The only thing I don't really like about them and other gummies, is that they take longer to get down than a gel. So, you have that to contend with while taking them when you're running, riding, etc. Here they are on Amazon.
Jelly Belly Sport Beans (Orange): I say Orange, but that's just my absolute favorite of the Sport Beans. All of them are really good. Coming from a candy manufacturer, why wouldn't they be? Like the gummies above they take longer to get down than a gel, but it won't keep me from buying them. It's just something to keep in mind while loading up before heading out to exercise. If it'll be a hard day I'll take gels, if it's going to be a longer slow ride or if I'm sitting in the house on the trainer, I'll grab gummies of beans. Find them here on Amazon.
There are a ton of energy gels, bars, beans, and gummies out there and there are a bunch that aren't very tasty. These next three are some of the most delicious energy snacks I've found.
Monday, July 9, 2012
7.9.2012 Spinning
The Workout: Spinning 45 minutes @ MI
After my long run yesterday this was mainly just a recovery ride. The workouts I'm looking forward to this week are my swims on Tuesday and Thursday and a good High Intensity run on Wednesday.
After my long run yesterday this was mainly just a recovery ride. The workouts I'm looking forward to this week are my swims on Tuesday and Thursday and a good High Intensity run on Wednesday.
Sunday, July 8, 2012
7.8.2012 Running (Long Day)
The Workout: Run 1 hour @ MI
The weather finally lightened up a bit and allowed me to take Liam out in the running stroller without fearing it would be too hot for him. It was a nice morning and Liam was excited to go. So, we went out and hit the trail together.
At mile six I merged back on to the trail and ended up practically right next to another father my age out pushing his son Alex who was right about Liam's age. The two little guys had fun racing each other as his dad and I ran and chatted. It was really nice to see another guy out pushing his kid!
The weather finally lightened up a bit and allowed me to take Liam out in the running stroller without fearing it would be too hot for him. It was a nice morning and Liam was excited to go. So, we went out and hit the trail together.
At mile six I merged back on to the trail and ended up practically right next to another father my age out pushing his son Alex who was right about Liam's age. The two little guys had fun racing each other as his dad and I ran and chatted. It was really nice to see another guy out pushing his kid!
Saturday, July 7, 2012
7.7.2012 Rest Day
I know I've got some catching up to do with a few promised posts. I've been working almost non-stop to get Race for Valor ready to launch. We're almost to the point now where we're ready to go, there are just a few things left to iron out prior to showing the world what we're here to do!
I'm really excited to get it up and running and to see what a community inspired by one cause can do!
I'm really excited to get it up and running and to see what a community inspired by one cause can do!
Friday, July 6, 2012
Thursday, July 5, 2012
7.5.2012 Swimming
The Workout: Swim @ MI for 37 minutes
Best swim yet! It was almost effortless and I maintained the crawl for the entire duration of the workout. I just kept a slow rhythm, kept my body long, and breathed every two strokes. I think I found my groove. I was able to stay aerobic the entire time while still going faster than I normally do with the breaststroke. I love when workouts go this well.
I learned my lesson, and this time I listened to my plan and went at a medium aerobic pace and concentrated on gliding through the water as efficiently as possible.
I had a heck of a time getting out the door, then on my way to the lake I realized I forgot my goggles at home! I had already missed Tuesday's swim because of a popcorn kernel, I wasn't going to miss another one because of my scattered brain. Luckily there's a Sport's Authority on the way and I stopped in quick while sporting my singlet (I had only planned on going to the lake). Found a cheap pair of goggles and headed back out. I got to the lake, paid my $4, and realized I forgot my watch too! So, there goes keeping track of how long I've been swimming. I asked the clerk the time and it was 6:40. I immediately got in the water and began.
I was in my own little world just cruising along. It was actually very relaxing considering the time I had getting there. When I thought I was about half way through I figured I'd check the time. So, I asked a lifeguard and she said 7:20! Wow! I was elated! Swimming has been my weakest part of the tri and I've always struggled and never really enjoyed a workout. Today I actually enjoyed the swim and time flew by. I'm still on a workout high because of it!
Best swim yet! It was almost effortless and I maintained the crawl for the entire duration of the workout. I just kept a slow rhythm, kept my body long, and breathed every two strokes. I think I found my groove. I was able to stay aerobic the entire time while still going faster than I normally do with the breaststroke. I love when workouts go this well.
I learned my lesson, and this time I listened to my plan and went at a medium aerobic pace and concentrated on gliding through the water as efficiently as possible.
I had a heck of a time getting out the door, then on my way to the lake I realized I forgot my goggles at home! I had already missed Tuesday's swim because of a popcorn kernel, I wasn't going to miss another one because of my scattered brain. Luckily there's a Sport's Authority on the way and I stopped in quick while sporting my singlet (I had only planned on going to the lake). Found a cheap pair of goggles and headed back out. I got to the lake, paid my $4, and realized I forgot my watch too! So, there goes keeping track of how long I've been swimming. I asked the clerk the time and it was 6:40. I immediately got in the water and began.
I was in my own little world just cruising along. It was actually very relaxing considering the time I had getting there. When I thought I was about half way through I figured I'd check the time. So, I asked a lifeguard and she said 7:20! Wow! I was elated! Swimming has been my weakest part of the tri and I've always struggled and never really enjoyed a workout. Today I actually enjoyed the swim and time flew by. I'm still on a workout high because of it!
Wednesday, July 4, 2012
7.4.2012 Running
The Workout: 33 minute run @ MI
I start every workout with the best of intentions. I need to learn to stick to the plan. I had a really hard but good day of training on Monday, but for some reason I figured I could go all out again today. You see it's the carrot's fault.
Are you ever out running and another runner goes by, or cycling and a cyclist goes by, and for whatever reason you tag that person and they become your carrot? As I was approaching the trail and almost complete with my warmup, a guy ran down the trail and what appeared to be a good speed. I was like a herding dog around a bunch of sheep, I couldn't help but give chase.
You see this was supposed to be a MI day since Monday was HI. I put all that out of my mind and chased. He was about 3 city blocks in front of me when I started and I was trying to gauge his speed. The trail twisted and turned, so I'd lose sight every once in a while, but every time I caught sight of him I was a little bit closer. Just as I was closing in, he turned and headed back down the way we came. Completely unaware of his role in my workout.
Truth is,he rather I, destroyed the workout and I was left having to drop my pace and run slowly back home. It was frustrating at first, because I should have been able to keep up 6:30's for at least 3 miles at this point. In reality I could... just not following two days on the heels of kicking my own butt on the track.
Perhaps I should listen to my plan more often...
I start every workout with the best of intentions. I need to learn to stick to the plan. I had a really hard but good day of training on Monday, but for some reason I figured I could go all out again today. You see it's the carrot's fault.
Are you ever out running and another runner goes by, or cycling and a cyclist goes by, and for whatever reason you tag that person and they become your carrot? As I was approaching the trail and almost complete with my warmup, a guy ran down the trail and what appeared to be a good speed. I was like a herding dog around a bunch of sheep, I couldn't help but give chase.
You see this was supposed to be a MI day since Monday was HI. I put all that out of my mind and chased. He was about 3 city blocks in front of me when I started and I was trying to gauge his speed. The trail twisted and turned, so I'd lose sight every once in a while, but every time I caught sight of him I was a little bit closer. Just as I was closing in, he turned and headed back down the way we came. Completely unaware of his role in my workout.
Truth is,
Perhaps I should listen to my plan more often...
Tuesday, July 3, 2012
7.3.2012 Botched Swim
The Workout: None
It was just about time to head to the lake for my swim and then we had a toddler emergency. Liam had shoved a popcorn kernel up his nose and if we didn't have a well qualified doctor in the family, we would have been heading to Urgent Care.
So, all's well that ends well. We went over to Meagan's parents house and in just a few minutes Mike had retrieved the kernel from Liam's nose (with the longest pair tweezer's I have ever seen). Liam cried just a little bit, but quickly got over it once the offer of ice cream was on the table for his bravery!
Lesson learned? Don't let Liam eat popcorn prior to a swim workout. ;)
It was just about time to head to the lake for my swim and then we had a toddler emergency. Liam had shoved a popcorn kernel up his nose and if we didn't have a well qualified doctor in the family, we would have been heading to Urgent Care.
So, all's well that ends well. We went over to Meagan's parents house and in just a few minutes Mike had retrieved the kernel from Liam's nose (with the longest pair tweezer's I have ever seen). Liam cried just a little bit, but quickly got over it once the offer of ice cream was on the table for his bravery!
Lesson learned? Don't let Liam eat popcorn prior to a swim workout. ;)
Monday, July 2, 2012
7.2.2012 Running (Speed Work)
The Workout: Ladders at a local track @ HI.
Warmed up with 1600m @ MI
Then got into the workout as follow;
400m @ HI
400m @ MI
800m @ HI
400m @ MI
1600m @ HI
400m @ MI
800m @ HI
400m @ MI
400m @ HI
400m @ MI
It was a tough workout, but so worth it!
Luckily the sprinklers at the track were on so I could run through them every lap and cool off. It was a bit warm and humid so it was a lifesaver to get soaked and keep my core temp down as much as possible.
The map for the workout is below, it's kind of funny all the circles going around the track :)
Warmed up with 1600m @ MI
Then got into the workout as follow;
400m @ HI
400m @ MI
800m @ HI
400m @ MI
1600m @ HI
400m @ MI
800m @ HI
400m @ MI
400m @ HI
400m @ MI
It was a tough workout, but so worth it!
Luckily the sprinklers at the track were on so I could run through them every lap and cool off. It was a bit warm and humid so it was a lifesaver to get soaked and keep my core temp down as much as possible.
The map for the workout is below, it's kind of funny all the circles going around the track :)
Sunday, July 1, 2012
7.1.2012 Strength Training
The Workout: 45 more minutes of Rope in a Bag awesomeness!
This time I hooked the straps up to our tree in the backyard and worked out as Liam and Ruby played in the sprinkler and Meagan worked on her tan :)
Have I said that I love these straps? Oh yeah, my abs hurt. You can do some killer ab workouts with these things too! Once I get some more experience with them I'll add a video of some of my favorite exercises.
This time I hooked the straps up to our tree in the backyard and worked out as Liam and Ruby played in the sprinkler and Meagan worked on her tan :)
Have I said that I love these straps? Oh yeah, my abs hurt. You can do some killer ab workouts with these things too! Once I get some more experience with them I'll add a video of some of my favorite exercises.
7.1.2012 Spinning (Long Day)
The Workout: Spin 2 hours @ MI.
Pretty run of the mill spin. Nothing exciting happened... hmmmm yeah, nope it was pretty uneventful. Everyone in the house was sleeping and I sat on my bike for 2 hours and listened to music and worked on making Race for Valor a reality. I'm making a lot of progress and I'm really excited to launch in (hopefully) less than a month!
Pretty run of the mill spin. Nothing exciting happened... hmmmm yeah, nope it was pretty uneventful. Everyone in the house was sleeping and I sat on my bike for 2 hours and listened to music and worked on making Race for Valor a reality. I'm making a lot of progress and I'm really excited to launch in (hopefully) less than a month!
Saturday, June 30, 2012
Tri-Tips #1
For those just starting out in the world of triathlon it can be pretty intimidating. Looking through magazines and seeing pros wearing pointy helmets, riding sweet bikes that weigh less than our morning coffee, and us just not really having a good idea of what's needed and what's not... it can make the whole introduction to the sport just a bit overwhelming. Well hopefully I can help to ease your frustration by sharing my experience about some common questions that I've run into as I've progressed through the sport.
First of all, let me tell you about my first multisport race. It was a duathlon. I was just a guy who loved to ride and run. I hadn't yet even considered triathlon. I was riding an old Puch, which had to have weighed close to 30 pounds (no joke). I didn't know any better! I ran and rode in soccer shorts and a cutoff T-shirt whenever I worked out, it just seemed like the thing to do?
So, I saw an ad for a duathlon (run, bike, run) and thought "that sounds like fun! I like to do both of those things!" I signed up and was super excited until I showed up on race day. Everyone (almost everyone) had sleek spandex suits, awesome bikes, nice helmets (some pointy), and they looked intimidating. I almost drove off. I parked though and figured screw it, I'll see what happens. I lowered my behemoth of a bike to the ground, I was already wearing my race attire (tennis shoes, soccer shorts, and a cut off T) so I just hopped on the bike and went to the start line. Oh yeah, and I had a mountain bike helmet, because I thought the other ones looked silly, I guess the visor seemed to make more sense to me at the time for road biking :( lol! Ok, so the race starts and ends. I went just as hard as I possibly could. I was passing people, being passed, but doing more passing than the latter. I crossed the finish line and started to pack up and leave since I didn't have anyone at the race that I knew. I figured I wasn't going to be making any friends in my current condition.
As I was getting into my truck a guy came over and said, "let me see that bike of yours, because I can't believe you were riding what I think you were riding." So I got out and showed him, he chuckled when he saw it and said "I thought so. Come on, I think I have a bike for you." We walked back up to the tents. On the way he told me he was the race director and informed me I finished 11th out of the 75 men in the race. I was really surprised. Then he showed me a nice Cannondale road bike he was selling for $650, I bought it on the spot and was so excited to have a nice bike! I still have that frame today! It's too sentimental for me to let it go. I let my sister use it for a while, then she got a better bike and now I've got it back :)
Oh right, useful information huh? Well that was to say that you can even have a bad first race experience like mine and survive to tell the story. Everyone that I met at the race was really nice. Nobody made fun of me (to my face) for my clothes or the antique that I was riding. All I received was encouragement. Which is what I love about all the races I've been to.
Every race I've been to has been a positive experience. Most people are there competing, but we all know the struggles of training and we all want to encourage anyone who is interested in it. So don't be afraid to show up not knowing anything! From what I've seen, other athletes are more than willing to help in any way that they can. I actually met a long time training buddy at a race. Anything can happen, just be open to it and have a good time!
If you're nervous about riding in a group of other cyclists then in a triathlon you're in luck. Drafting is illegal in the majority of triathlons, which means you need to maintain about 2 bike lengths between you and the person in front. So, the only time you'll be in fear of a group of bikes is close to the transition area when people are getting on and off. If you want to get more comfortable at riding in groups, then look up some group rides in your area and go join them. They're a lot of fun! Note: if you have aero-bars installed on your bike please don't use them in the group setting full of cyclists. The only time it's remotely ok is if you're leading out the front of the pack. Other than that it's huge hazard and makes everyone around you nervous. Just start in the back of the back and get comfortable riding close to the rider in front of you. Then start working to riding up into the pack. Pretty soon you'll find it to be comfortable and maybe even fun!
Speaking of Aero-Bars... they're not a required piece of gear to do a triathlon, especially a sprint. I can say that they're awesome though. They allow you to get REALLY aerodynamic and rest your upper body after the swim. Since it's a non-draft sport then you need cut through the air as good as possible to not waste a lot of energy trying to overcome all of that unnecessary wind resistance you'd create hanging out in the drops or on the horns. So, do you need them? No. Do you probably want them? Probably, definitely, yes... especially in anything longer than a sprint distance. :)
Hopefully that was of some help!
Have a good weekend!
First of all, let me tell you about my first multisport race. It was a duathlon. I was just a guy who loved to ride and run. I hadn't yet even considered triathlon. I was riding an old Puch, which had to have weighed close to 30 pounds (no joke). I didn't know any better! I ran and rode in soccer shorts and a cutoff T-shirt whenever I worked out, it just seemed like the thing to do? So, I saw an ad for a duathlon (run, bike, run) and thought "that sounds like fun! I like to do both of those things!" I signed up and was super excited until I showed up on race day. Everyone (almost everyone) had sleek spandex suits, awesome bikes, nice helmets (some pointy), and they looked intimidating. I almost drove off. I parked though and figured screw it, I'll see what happens. I lowered my behemoth of a bike to the ground, I was already wearing my race attire (tennis shoes, soccer shorts, and a cut off T) so I just hopped on the bike and went to the start line. Oh yeah, and I had a mountain bike helmet, because I thought the other ones looked silly, I guess the visor seemed to make more sense to me at the time for road biking :( lol! Ok, so the race starts and ends. I went just as hard as I possibly could. I was passing people, being passed, but doing more passing than the latter. I crossed the finish line and started to pack up and leave since I didn't have anyone at the race that I knew. I figured I wasn't going to be making any friends in my current condition.
As I was getting into my truck a guy came over and said, "let me see that bike of yours, because I can't believe you were riding what I think you were riding." So I got out and showed him, he chuckled when he saw it and said "I thought so. Come on, I think I have a bike for you." We walked back up to the tents. On the way he told me he was the race director and informed me I finished 11th out of the 75 men in the race. I was really surprised. Then he showed me a nice Cannondale road bike he was selling for $650, I bought it on the spot and was so excited to have a nice bike! I still have that frame today! It's too sentimental for me to let it go. I let my sister use it for a while, then she got a better bike and now I've got it back :)
Oh right, useful information huh? Well that was to say that you can even have a bad first race experience like mine and survive to tell the story. Everyone that I met at the race was really nice. Nobody made fun of me (to my face) for my clothes or the antique that I was riding. All I received was encouragement. Which is what I love about all the races I've been to.
Every race I've been to has been a positive experience. Most people are there competing, but we all know the struggles of training and we all want to encourage anyone who is interested in it. So don't be afraid to show up not knowing anything! From what I've seen, other athletes are more than willing to help in any way that they can. I actually met a long time training buddy at a race. Anything can happen, just be open to it and have a good time!
If you're nervous about riding in a group of other cyclists then in a triathlon you're in luck. Drafting is illegal in the majority of triathlons, which means you need to maintain about 2 bike lengths between you and the person in front. So, the only time you'll be in fear of a group of bikes is close to the transition area when people are getting on and off. If you want to get more comfortable at riding in groups, then look up some group rides in your area and go join them. They're a lot of fun! Note: if you have aero-bars installed on your bike please don't use them in the group setting full of cyclists. The only time it's remotely ok is if you're leading out the front of the pack. Other than that it's huge hazard and makes everyone around you nervous. Just start in the back of the back and get comfortable riding close to the rider in front of you. Then start working to riding up into the pack. Pretty soon you'll find it to be comfortable and maybe even fun!
Speaking of Aero-Bars... they're not a required piece of gear to do a triathlon, especially a sprint. I can say that they're awesome though. They allow you to get REALLY aerodynamic and rest your upper body after the swim. Since it's a non-draft sport then you need cut through the air as good as possible to not waste a lot of energy trying to overcome all of that unnecessary wind resistance you'd create hanging out in the drops or on the horns. So, do you need them? No. Do you probably want them? Probably, definitely, yes... especially in anything longer than a sprint distance. :)
Hopefully that was of some help!
Have a good weekend!
Friday, June 29, 2012
6.29.12 Strength Training
The Workout: 45 minutes of awesomeness with Rope in a Bag suspension straps!
Usually whenever I do strength training I just work everything during that workout. I've never liked working one group and then another group of muscles. I always leave feeling like I should/could have done more. So, as I'm doing strength training I just work what I feel needs work.
If you've heard of TRX Suspension Straps, then these are really similar. Similar and strong enough to justify their extremely reduced price tag of $30! You can find them on Amazon here.
I can't even begin to describe how many workouts you can do with these things... ok let's try this. Think a muscle group you'd like to work with it. Yep you can work that one. Try thinking of another one... yyyyyyyyep! You can work that too! See it's amazing!
YouTube some TRX Suspension videos to get to know these things a little bit if you're not familiar.
Usually whenever I do strength training I just work everything during that workout. I've never liked working one group and then another group of muscles. I always leave feeling like I should/could have done more. So, as I'm doing strength training I just work what I feel needs work.
If you've heard of TRX Suspension Straps, then these are really similar. Similar and strong enough to justify their extremely reduced price tag of $30! You can find them on Amazon here.
I can't even begin to describe how many workouts you can do with these things... ok let's try this. Think a muscle group you'd like to work with it. Yep you can work that one. Try thinking of another one... yyyyyyyyep! You can work that too! See it's amazing!
YouTube some TRX Suspension videos to get to know these things a little bit if you're not familiar.
Thursday, June 28, 2012
6.28.12 Swimming
The Workout: Swim 35 minutes @ MI
I know I've mentioned Total Immersion by Terry Laughlin to be a really good book and one that I really like and have used to make my crawl stroke more efficient. In saying that, I don't mean to say that it is the ONLY or the BEST thing out there. I've found it to work well with the way that I think and understand swimming. I don't need to be the fastest swimmer in the water, I just need to have a very efficient stroke that gets me from start to finish in decent time, with as little expenditure of energy as possible. That's what TI has done for me. I had no formal swimming background before I read this book.
I just wanted to be clear and say that this is just one way and it may not work for everyone ;)
That being said. The mechanics I learned years ago continue to come back to me and I'm making more gains in efficiency in the water, it feels really good.
I know I've mentioned Total Immersion by Terry Laughlin to be a really good book and one that I really like and have used to make my crawl stroke more efficient. In saying that, I don't mean to say that it is the ONLY or the BEST thing out there. I've found it to work well with the way that I think and understand swimming. I don't need to be the fastest swimmer in the water, I just need to have a very efficient stroke that gets me from start to finish in decent time, with as little expenditure of energy as possible. That's what TI has done for me. I had no formal swimming background before I read this book.
I just wanted to be clear and say that this is just one way and it may not work for everyone ;)
That being said. The mechanics I learned years ago continue to come back to me and I'm making more gains in efficiency in the water, it feels really good.
Wednesday, June 27, 2012
6.27.12 Running
The Workout: Run 30 minutes @ MI
Ugh... what a run. 99F and humid. Coming from up in the mountains last week at about 76F and not humid it was a shock to my system I think to get out in thisterrible weather. The first mile wasn't bad, I was surprised when the Endo lady spoke into my headphones and said "one mile in 7 minutes 7 seconds." I felt like I was running a lot slower. Mile 2 the heat started to get to me, and I helped a guy on the road who's motorcycle was broken down, so that little exertion didn't help much. He was trying to push himself along with his feet and was making it nowhere fast. So I turned around and gave him a push to his parking lot. That's the little turn back you can see on Endo right at the beginning of mile 2. 2.5 miles came around and I wanted so desperately to walk, to stop, to be drenched by ice cold water, I didn't really care as long as I could collapse comfortably in a cool place. It was terrible.
Ugh... what a run. 99F and humid. Coming from up in the mountains last week at about 76F and not humid it was a shock to my system I think to get out in this
Working out doesn't have to be fun all the time. You don't always have to have a good time. It's what you do when you don't want to go on anymore that determines your resolve. It reminds me of a quote I've heard "You can press forward long after you can't. It's just a matter of wanting it bad enough."
I don't know who said it, but it's certainly true. What kept me going was the determination to make a difference for the members of our armed forces. I was thinking that it must be way hotter than this in the desert and I'm not even wearing a uniform, carrying 80lbs of gear, actively in danger of losing my life, and I know my nice air conditioned house is less that 3 miles away! Plus they don't even have the luxury to contemplate quitting! So, how could I NOT keep going? (Perhaps to some that may sound super-cheesy, but it helps me to think like that. Whatever keeps you going keeps you going! Share your inspiration if you like!)
I finished it up, the last mile was abismal, but I did it. I set out to run 30 minutes, came home and collapsed comfortably in my nice cold living room.
Tuesday, June 26, 2012
My Favorite Things
In the years I've been training and racing, I've come across some things that I've found to be invaluable. Maybe you know of or use them as well and you can totally agree with their inclusion in the list -or- maybe you've never heard of them and you'll be stoked to find something knew. So, I'll be adding stuff on a weekly basis and I hope you find something useful.
Total Immersion (Terry Laughlin): I've never visited the website until just before this post in order to add a link to it, but I have read the book and it's been incredibly helpful in forming my most efficient crawl stroke. Here's a link to the site. Which I'll be exploring later as well!
Endurox R4: Endurox is a recovery drink with a 4:1 carbohydrate to protein ratio. This ratio of carbs to protein has been proven to;
Total Immersion (Terry Laughlin): I've never visited the website until just before this post in order to add a link to it, but I have read the book and it's been incredibly helpful in forming my most efficient crawl stroke. Here's a link to the site. Which I'll be exploring later as well!
Before the book I just hammered through the water and figured that faster arm rotation and more ferocious kicking was the ticket to getting through the water quicker. Thankfully, before too long, I stumbled across this book and it opened my eyes to the proper mechanics of swimming. He talks about it in a way that makes complete and relatable sense. I can't say enough good things about it.
Endomondo: This is a fitness app for Android and iPhone. While cycling I used to use the Polar workout tracking software, it was nice to have all that information, but the interface was clunky and well... ugly. Along comes Endomondo and it's a great all around fitness tracker that's simple to use and provides some excellent information.
It will track almost every workout imaginable and stores them online in a calendar so you can see your history and track your progress in each particular sport. You can also have friends on Endo and you can see how each other is doing and help encourage one another even during the workouts through "Peptalks." One thing I want to do is figure out how to make (or buy) a floating smartphone case so that I can track my swim workouts accurately using the GPS on the phone. Oh yeah, best of all it's FREE! There is a PRO version, but it doesn't have much more than the free. I bought it just because I was so impressed with the free that I figured they deserved my money :)
You can send me a friend request on Endo (search Nate Borozinski)
Links for Endomondo:
Endurox R4: Endurox is a recovery drink with a 4:1 carbohydrate to protein ratio. This ratio of carbs to protein has been proven to;
-Increase Glycogen replenishment by 200%
-Decrease muscle damage by 50% and increase protein synthesis by 400%
-Extend endurance in subsequent workouts by 55%
That was straight from the website. What it does is make you feel better and recover faster after workouts lasting longer than 45 minutes. It's like magic, really.
The first time I used it was after a 15 mile run I did with a running group that I had recently joined. It was only the second run of that distance in my life and I had no idea what I was really doing. I was training at only about 6 miles at the time. So, we went out and ran 15 at a 7:30 pace. I didn't bring any water or gels. I didn't know any better. I completed the run ate breakfast with the group and felt ok. After I got home and showered, I laid down for a second and I was out. I woke up a few hours later, tried to pry myself from the couch but just couldn't do it. I fell asleep for another few hours and woke up upset that I was missing my weekend. I didn't know what was going on. I was really new to the world of endurance training. I called my friend from the run and asked him for advice. He said to go pick up some Endurox from the local cycling store. Long story short, I got it drank it and began to feel better in about an hour. (It's best used within 30 minutes of finishing your workout. I've learned to mix it in advance and have it ready and waiting for me when I get home from an intense workout. Who wants to stand up and worry about mixing a drink when all you want to do is collapse?) I've not gone without it while training endurance since. I'll even mix it half strength and take it on rides instead of Gatorade or water sometimes.
Oh, I've tried all the flavors and Orange is my favorite!
6.26.12 Swimming
The Workout: Swim @ MI for 33 minutes.
I know I said I was going to post this weeks workouts today, but this week getting back from vacation has been so messed up that I'm just going to do what I feel like for this week and then start back into it on Monday.
Today's swim was really good though. I feel like I've got a very efficient crawl stroke, but I've just got to build up to be able to maintain it for longer. When doing it right I can just glide through the water, but as soon as I tire it starts to get and feel pretty sloppy.
The first few laps at the lake I maintained the crawl pretty well. Then I fell out of it. I've been taking short breaks usually when that happens to recompose, rest, and get back at it. However, this time I wanted to swim until I tired. So I kept at it and switched to the breast stroke (which in my opinion is ok). The only catch is that in a group/race you might accidentally "reach out and touch someone" with a kick or an arm... so the crawl is more pack friendly, but if you must switch strokes that's fine too. I'm working up to be able to maintain crawl throughout the duration of the race, but if I need to I will switch to the old standby, even the sidestroke if I feel like. My thought is that the crawl is obviously the stroke of choice, but as long as you're efficient and can make it through the water in a timely fashion, do as you please. Nobody is going to fault you for it.
This leads me to my next post. I'm going to introduce you to a few of my favorite things :)
I know I said I was going to post this weeks workouts today, but this week getting back from vacation has been so messed up that I'm just going to do what I feel like for this week and then start back into it on Monday.
Today's swim was really good though. I feel like I've got a very efficient crawl stroke, but I've just got to build up to be able to maintain it for longer. When doing it right I can just glide through the water, but as soon as I tire it starts to get and feel pretty sloppy.
The first few laps at the lake I maintained the crawl pretty well. Then I fell out of it. I've been taking short breaks usually when that happens to recompose, rest, and get back at it. However, this time I wanted to swim until I tired. So I kept at it and switched to the breast stroke (which in my opinion is ok). The only catch is that in a group/race you might accidentally "reach out and touch someone" with a kick or an arm... so the crawl is more pack friendly, but if you must switch strokes that's fine too. I'm working up to be able to maintain crawl throughout the duration of the race, but if I need to I will switch to the old standby, even the sidestroke if I feel like. My thought is that the crawl is obviously the stroke of choice, but as long as you're efficient and can make it through the water in a timely fashion, do as you please. Nobody is going to fault you for it.
This leads me to my next post. I'm going to introduce you to a few of my favorite things :)
6.26.12 Spinning
The Workout: Spin 60 minutes @ MI
Today's "ride" felt really good. I felt really smooth and comfortable. I was also getting out of the saddle every once in a while to give the legs and lungs a little surprise.
Much of my time was spent looking forward to my swim.
Today's "ride" felt really good. I felt really smooth and comfortable. I was also getting out of the saddle every once in a while to give the legs and lungs a little surprise.
Much of my time was spent looking forward to my swim.
Monday, June 25, 2012
6.25.12 Spinning
The Workout: Spin 60 minutes at MI
It's been a few days since I've worked out. Thursday and Friday we were travelling almost all day. My nutrition was all screwed up and I was having a terrible time recovering from my run on the 20th. I had wanted to run Friday after we got home, but really screwed that up by forgetting to eat as I was driving home. I had only about 300 calories until around 2 in the afternoon. I tried to catch up from the deficit, but the day was just lost, I had no energy.
Saturday we photographed a wedding and then Sunday we finally had time to begin to organize all of the stuff we just dumped into our living room from the trip. It was a busy 4 days and I'm not happy I didn't work out, but I'm not really worried either.
I had a great spin today. I was working on maintaining a high cadence in order to find any flaws in my form and work them out. I'm still pretty smooth, but I have a little weakness issue in my left leg that's causing it to be off every once in a while. I don't think I ever fully recovered my left leg from the meniscus tear (I didn't do physical therapy). I've slowly been strengthening it and it's not noticeable if you look at it, but I still inadvertently favor it at times and I think that's what is leading to the small problem in my smooth spinning at higher RPM's. (-2 run on sentence)
I'll post this weeks workouts either later today or tomorrow morning.
And I won't be posting the spin info from Endo... it doesn't have any more info than what I've already stated above.
Wednesday, June 20, 2012
6.20.2012 Running (up a Mountain)
The Workout: Run my ass off.
Prior to the trip up to Winter Park, I was really looking forward to putting in some good efforts up here. Little did I know that altitude would have such a negative effect. I knew it would be difficult, but not like this.
Today was our last full day up here and my last chance to really put in an effort that I was proud of. I was headed out to the normal trail we had ran (Fraser River Trail) because I knew it and I was just going to give it all I had and try to put in 4 or 5 miles at a respectable pace.
Well... on my way out there I took a different route to warm up. I walked through the little village area of Winter Park Resort to scout out some shops that I'd be visiting later in the day. I came around one of the buildings and it just opened up to a spectacular view up the mountain. I was immediately inspired to run it.
I asked the guy operating the lift if there was a trail close that I could run on. He pointed to a little path of dirt not more than about 13 inches wide and said it zig-zags all the way up to the top of the Zephyr Lift.
Sweet!
After starting Endo, sending a Glympse, and turning Pandora to my Skillet station, I was off.
At first I was charging up with a fury, but all too soon the lack of oxygen caught up with me and I was forced to slow it down. Way down. I had to walk for a bit. I kept up a brisk pace walking and ran when I could. I was giving 100% so it was all I could do. Just keep moving up the mountain. I was loving it! Every once in a while I'd look back and see how much smaller the village below me looked, it was really rewarding. This was the kind of run I was hoping for in Colorado! I ended up ascending right around 1,000 ft.
I had told Meagan I'd be out for about 30 minutes (we were going out soon after I got back so I couldn't take much longer). I hit 22 minutes and figured I should turn back. I had taken a few photos on the way up, I wanted to take a video, but it would have been pretty boring and slow. So, now on my way down I got out my phone, hit record, and began my descent. It was WAY more fun than the ascent! A little scary at times, but definitely more fun. What took me 22 minutes to climb only took me 11 minutes to get down. My thighs were burning and were on the verge of cramping by the time I got down to the bottom. I wanted to go at least 3 miles so I kept running on a service road until I hit that.Here's the Endo info and a video of the descent. It might make you motion sick or it may be boring to watch, I'm not sure. I apologize for the shots of my shorts, I was trying to get the trail as I was going over it. Apparently I'm not such a great running videographer. It starts in a bunch of trees, but I'm not in there for long. It soon opens up to be able to see down the mountain. The video is also quite shaky since I'm just holding the phone in my hand. It may not be worth much but I figured I'd include it anyways.
Tuesday, June 19, 2012
6.19.12 Impromptu Rest Day
Today we drove up to Rocky Mountain National Park. I was planning on running when we got back, but it wasn't until much later than we had intended. Plus, I was just pooped! I think the altitude was finally catching up to me. I was just drained by the end of the day.
We hiked in a few spots (I wish I would have had the foresight to track it with Endomondo). The highest point we visited was just over 12,000 ft. I felt ok doing it at the time, but on the ride back to Winter Park I think it was all catching up with me and I started feeling better that I took the day off of running. 
I'm looking forward to putting in a good effort in the morning. Not sure what I'm going to do yet.But, today I just enjoyed the day out with Meagan, Liam, and Oliver up in the Rockies.
Here's some pictures of Liam and I taken with my phone. We had our other camera up there, I might upload some of those later.
Monday, June 18, 2012
6.18.12 Running
The Workout: 30 minute run @ LI.
I've been doing some reading about running/working out at higher altitudes. One of the main points I'm taking to heart is to run for effort not for time. So, today I just took it easy (for the most part) and ran most of the way trying to keep that in mind. Meagan and I headed out and just sat back and enjoyed the scenery. It was a pretty run along the Fraser River. Paved and a lot like the running trails in Olathe, but a lot prettier. I was hoping for a more adventurous trail though. One that was dirt and winding through the woods and along a river would have been cool. I'll have to ask around to see if there's anything like that for subsequent runs.
Sunday, June 17, 2012
6.17.12 Running
The Workout: 30 minute run @ LI.
As we're making our way out to Winter Park, CO we ended up stopping in Goodland, KS last night for a little break. In the morning it was time for a 30 minute run. I wasn't expecting any real effect on my performance since we were still in Kansas, but as it turned out we were at 3,681 ft. Which is about 3 times what I'm used to in Olathe, KS (elevation 1,005 ft). The first mile I ran at a normally comfortable pace of 7:40, which is about what I averaged a few weeks ago for 13 miles. Today there was no way I could have kept it up even for 5. It was rough.
I ran with my wife Meagan for mile two and recovered. On the third mile I wanted to give it more effort and just see what I could do given that the first one was so tough. There goes the Light Intensity for today.
I pulled out a 6:53 mile and I really couldn't have gone much faster. This was over a minute slower than my fastest mile time so far of 5:49.
If I was feeling that poor at only 3,681 ft, I'm kind of nervous what I'll be feeling like at 9,000 ft.
Friday, June 15, 2012
6.15.12 Spinning... and then Running
The Workout: 2 hours of MI spinning... and then an impromptu run at the end.
I hadn't planned on running today, and I know my workouts have strayed from the original plan as laid out last week, but I've had to modify the schedule a little bit. Even so, I've had a great week of training.
We're leaving tomorrow for Colorado and we'll be traveling most of Saturday and Sunday. Since Sunday was scheduled to be my long day and we'd be on the road, I figured it wasn't going to happen. So, I decided to do it today. I didn't have a set time in mind. I just wanted to spin for a while. Before I knew it 2 hours went by and I was still feeling great. Good enough to feel motivated to head out for a run. The weather was on the verge of stormy, so it was somewhat overcast and there were nice cool gusts of wind... who could resist?
I felt awesome for having just spent 2 hours on the bike. The momentum was lost right after mile 3 when I got stopped at a stoplight. I tried to get the motor running again, but it just said no way. I was content. It was a great effort at the end of a long workout.
Run info is below...
I hadn't planned on running today, and I know my workouts have strayed from the original plan as laid out last week, but I've had to modify the schedule a little bit. Even so, I've had a great week of training.
We're leaving tomorrow for Colorado and we'll be traveling most of Saturday and Sunday. Since Sunday was scheduled to be my long day and we'd be on the road, I figured it wasn't going to happen. So, I decided to do it today. I didn't have a set time in mind. I just wanted to spin for a while. Before I knew it 2 hours went by and I was still feeling great. Good enough to feel motivated to head out for a run. The weather was on the verge of stormy, so it was somewhat overcast and there were nice cool gusts of wind... who could resist?
I felt awesome for having just spent 2 hours on the bike. The momentum was lost right after mile 3 when I got stopped at a stoplight. I tried to get the motor running again, but it just said no way. I was content. It was a great effort at the end of a long workout.
Run info is below...
Thursday, June 14, 2012
6.14.12 Swimming
The Workout: 30 minutess of LI to MI swimming.
Another day at the lake. It was pretty similar to Tuesday. The unfamiliarity with the water, labored breathing as I struggle to regain my form of late, and frustration with each of those. It'll just take time, but I know I'll get there.
There are extended moments when my form and breathing are spot on and I feel like I'm effortlessly gliding through the water. Then I get fatigued as I mess up my breathing, begin to crave oxygen, start to gut flustered, and it all just goes downhill until I slow it down and recompose myself and try again. It's a work in progress and I know swimming is the area I'll need to concentrate on the most to get into racing form.
Another day at the lake. It was pretty similar to Tuesday. The unfamiliarity with the water, labored breathing as I struggle to regain my form of late, and frustration with each of those. It'll just take time, but I know I'll get there.
There are extended moments when my form and breathing are spot on and I feel like I'm effortlessly gliding through the water. Then I get fatigued as I mess up my breathing, begin to crave oxygen, start to gut flustered, and it all just goes downhill until I slow it down and recompose myself and try again. It's a work in progress and I know swimming is the area I'll need to concentrate on the most to get into racing form.
6.13.2012 Spinning
The Workout: Spin @ medium intensity for 45 minutes.
Today I worked in some higher effort segments into my spinning. Most of the time was spent in the saddle at an aerobic pace that was just a few clicks away from anaerobic. After 30 minutes I started working in 60 second segments where I'd increase the resistance substantially and stand up out of the saddle. After a minute, sit and spin easy for 60 seconds and repeat. I did this for 10 minutes and then cooled down for the remaining 5.
I'm really looking forward to some hill workouts outside, but for now I can get in a better workout on the spin bike considering my time and availability. As I was riding I was considering this. Is spinning or riding the trainer a better representation of the actual outdoor conditions vs running on a treadmill and running outside.
Both indoor platforms rule out the effects of wind, weather, and road conditions so we'll just think about form while on each machine. On both the spin bike and the trainer form will remain true to outdoors. You may unknowingly find yourself sitting up more than usual since you're not actively trying to reduce the effects of the wind by getting in a more aerodynamic position, but overall the form from riding a bike outside to training indoors remains relatively unchanged. Bike position while going up hill and downhill being an exception.
Running on a treadmill vs running outdoors however does require a very slight change with the treadmill to most accurately reflect running outdoors on a flat surface. A study conducted in 1996 by the Journal of Sports Science found that setting the incline at 1% best reflects the body position and effort of running outdoors on a flat surface. You can view the article abstract here or you can see what the people over at Livestrong.com had to say about it.
I'm really looking forward to some hill workouts outside, but for now I can get in a better workout on the spin bike considering my time and availability. As I was riding I was considering this. Is spinning or riding the trainer a better representation of the actual outdoor conditions vs running on a treadmill and running outside.
Running on a treadmill vs running outdoors however does require a very slight change with the treadmill to most accurately reflect running outdoors on a flat surface. A study conducted in 1996 by the Journal of Sports Science found that setting the incline at 1% best reflects the body position and effort of running outdoors on a flat surface. You can view the article abstract here or you can see what the people over at Livestrong.com had to say about it.
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