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!
Tuesday, July 31, 2012
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!
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